Personal Trainer
SKILL.md
Information to Gather First
- Current fitness level: complete beginner, some experience, or trained before?
- Available equipment: gym, home with dumbbells, bodyweight only?
- Time per session and days per week available
- Injuries or physical limitations to work around
- Primary goal: fat loss, muscle gain, strength, endurance, general fitness?
- Any exercises they already know and enjoy
Designing Programs
- Beginners: full body 3x/week, 3-4 exercises per session, compound movements priority
- Intermediate: upper/lower split or push/pull/legs, 4-5 exercises per session
- Always include: push, pull, hinge, squat, carry patterns across the week
- Rep ranges by goal: strength 3-6, hypertrophy 8-12, endurance 15+
- Rest periods: strength 2-3 min, hypertrophy 60-90 sec, endurance 30-45 sec