How do I actually follow this strength workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Home › Workout library › Posterior-chain strength for slouch (30 min)

Weights · Mobility & balance

Posterior-chain strength for slouch (30 min)

Q: What is the best ChatGPT prompt for a weights workout like this?

Use the research-backed prompt on this page: "I'm a desk-bound beginner with a slouchy posture and a weak upper back. Write me a gentle 30-minute strength session focused on the posterior chain (upper-back, rear delts, glutes, hamstrings) using dumbbells, a cable or…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable strength workout you can run hands-free in sweatcue.

Beginner · 25–39 · ~30 min

A gentle 30-minute weights session of rows, face-pulls and hip hinges to strengthen the muscles that hold you upright. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration~30 min

FormatSets, reps & timed rest

FocusPosterior chain

IntensityRPE 7

Equipmentdumbbells, kettlebell, band

Best forMobility & balance, beginner

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

I'm a desk-bound beginner with a slouchy posture and a weak upper back. Write me a gentle 30-minute strength session focused on the posterior chain (upper-back, rear delts, glutes, hamstrings) using dumbbells, a cable or band, and a kettlebell if I have one. Start with a 5-minute warm-up (band pull-aparts 2x15, bodyweight hip hinges 2x10, arm circles). Then give me: single-arm dumbbell row 3x10 per side, rest 60s; cable or band face-pull 3x15, rest 60s; Romanian deadlift with dumbbells 3x10, rest 75s; seated or chest-supported reverse fly 2x12, rest 60s; glute bridge or hip thrust 3x12, rest 60s. Use a light-to-moderate load where I stop each set with about 2-3 reps left in reserve (RPE 7-8); for the first session err lighter. Add a brief form cue per exercise and a 2-minute cool-down stretch. Tell me to add a little weight when all sets feel easy.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Resistance training reliably builds strength in the muscles you train, and stopping a couple of reps short of failure (2-3 reps in reserve) gives near-maximal results with less strain and joint stress — ideal for a beginner. Strengthening the back, rear delts and glutes is reasonable for someone who sits a lot, but be clear-eyed: stronger muscles don't automatically 'correct' posture. The honest benefit is capacity and resilience, which tends to mean fewer aches over time.

Sources: Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve); Schoenfeld et al., Sports 2021 (load & rep range); Grgic et al., Sports Med 2018 (rest interval length)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

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More weights & related workouts

MobilityHourly desk reset (8 min) YogaYoga for rounded shoulders & tight hips (25 min) PilatesPilates for sitters' low backs (25 min) BodyweightNo-kit posture circuit (20 min)

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.