Fitness Coaching

Reviewed 2026-10-13productivityPrompt / Rule# fitness # workout-plan # strength-training # progressive-overload # training-log

Instruction-only SKILL.md that plans weekly workouts, applies progressive overload and deloads, reviews training logs, and refers out for medical issues.

Security Reviewed

Markdown-only skill with no scripts, network access or credentials; its risk is advice quality, which built-in refusal rules address. Reviewed by its own author.

Install Fitness Coaching in Google Antigravity

Antigravity loads skills from .agents/skills/ in your project or ~/.gemini/config/skills/ for all projects (official docs). Full guide

EasiestOption 1: paste this to your Antigravity agent

Install the "Fitness Coaching" skill for Google Antigravity.
Follow the steps at https://www.antigravityskills.org/install/fitness-coaching.md (source: https://github.com/bodhi584/skills-directory/tree/main/skills/fitness-coaching).
Before running anything, show me what you will download and whether it includes scripts, and wait for my OK.
Install it into this project (.agents/skills/) unless I say global. When done, check that Antigravity lists it as an installed skill.

The agent reads the install file, shows you what it will download and waits for your OK.

Option 2: install it yourself

1. Clone only the skill folder

git clone --depth 1 --filter=blob:none --sparse https://github.com/bodhi584/skills-directory.git /tmp/skills-directory && git -C /tmp/skills-directory sparse-checkout set skills/fitness-coaching

Downloads only skills/fitness-coaching (5 files) from bodhi584/skills-directory into /tmp/skills-directory.

2. Copy into your workspace (this project only)
```
mkdir -p .agents/skills && cp -r /tmp/skills-directory/skills/fitness-coaching .agents/skills/fitness-coaching
```
Run from your project root. Antigravity reads workspace skills from <project>/.agents/skills/<folder>/.
3. Or copy globally (all projects)
```
mkdir -p ~/.gemini/config/skills && cp -r /tmp/skills-directory/skills/fitness-coaching ~/.gemini/config/skills/fitness-coaching
```
Use this instead of the workspace step to have the skill in every project. Antigravity reads global skills from ~/.gemini/config/skills/<folder>/.
4. Check that Antigravity sees it
Antigravity 2.0 app: start a new conversation and ask "What skills do you have?" (the app has no /skills command). Antigravity CLI: run /skills; in a session that was already open, run /skills reload first. fitness-coaching should be listed. We have not run this particular skill in Antigravity; the check steps are the ones we used for other skills.

The skills-directory README lists Antigravity as a supported platform but has no per-skill install instructions. No API keys, binaries or network access are needed: the folder is Markdown only.

Using Claude Code, Cursor or Codex? See other assistants below.

What is Fitness Coaching?

fitness-coaching is a Markdown-only skill that makes an agent act as a cautious strength and conditioning coach for healthy adults: it asks a short intake (goal, experience, schedule, equipment, limitations), writes a weekly plan, and adjusts it from the workout logs you paste in. It is our own skill, written by antigravityskills.org and published in the bodhi584/skills-directory repository, so the review below is by its author, not an independent third party. What we counted in skills/fitness-coaching at commit fc155de (the folder itself last changed in dfc7d88 on 2026-10-07): 5 files (SKILL.md, 2 templates, 1 worked example, LICENSE) and 0 scripts; SKILL.md is 156 lines, 1,296 words and 7,964 bytes; it has 7 numbered safety rules, 7 workflow steps, a 3-row split table (2-3, 4 and 5-6 days a week) and a 4-row rep, set, rest and effort table (strength, hypertrophy, endurance, beginners).

How to use Fitness Coaching?

Copy the folder into your agent's skills directory, then ask for a plan or paste a training log. The agent asks only the intake questions it still needs, builds the plan with templates/plan-template.md, and hands you templates/workout-log.md so the next session's loads and reps can be set from what you logged. The skill stores nothing itself: the log lives in the conversation or in a file you keep in your project.

Key features of Fitness Coaching

✓7 safety rules in SKILL.md that run before anything else: not-medical-advice notice, refer-out list, stop-on-pain, no calorie or weight targets, no supplements or drugs, no invented studies, swap any exercise that hurts (we counted)
✓Refer-out list of 5 triggers (chest pain, dizziness or palpitations; a medical condition or recent surgery; pregnancy or postpartum; injury or persistent or joint pain; under 18) after which the skill is told not to write a plan (we counted)
✓Split guide by days per week and a rep, set, rest and effort (RIR/RPE) table for four goals (we counted)
✓Double progression as the default overload rule, plus a deload every roughly 4-8 weeks or after two stalled sessions (SKILL.md section 4)
✓Worked example: 2 sessions of 5 exercises each for a beginner with home dumbbells, then a one-week log review of 3 lifts that ends with exact next-session loads (examples/example-beginner-plan.md)
✓Plan template (54 lines) and workout-log template (20 lines) with columns for load, reps, RIR, sleep, energy and pain notes (we counted)

When to use Fitness Coaching

1Build a 3-day full-body plan for a beginner training at home
2Set up an upper/lower split for a 4-day gym schedule
3Review a week of logged sets and get next-session loads and reps
4Decide when to take a deload week
5Swap an exercise that feels uncomfortable for a safer alternative

Installation & Setup Guide

Agent Rules / Prompt Setup

Follow these steps (taken from the project's own docs) to configure Fitness Coaching in your development environment.

Step 1: Antigravity: workspace or global copyantigravity

mkdir -p .agents/skills && cp -r /tmp/skills-directory/skills/fitness-coaching .agents/skills/fitness-coaching

Priority platform for this site. Needs the sparse clone from the Antigravity section above first. Global alternative: ~/.gemini/config/skills/.

Step 2: Claude Code: not documented by the projectclaude

mkdir -p ~/.claude/skills && cp -r /tmp/skills-directory/skills/fitness-coaching ~/.claude/skills/fitness-coaching

The repository does not document Claude Code installation for this skill. The path is the generic personal-skills folder from the Claude Code docs (code.claude.com/docs/en/skills): ~/.claude/skills/<name>/SKILL.md, or .claude/skills/ for one project.

Step 3: Cursor: not documented by the projectcursor

mkdir -p .cursor/skills && cp -r /tmp/skills-directory/skills/fitness-coaching .cursor/skills/fitness-coaching

Not documented by the project. Cursor's own docs (cursor.com/docs/context/skills) list .cursor/skills/ and .agents/skills/ as project skill folders, so the Antigravity copy in .agents/skills/ is picked up by Cursor as well.

Usage Example & Verification

Prompt / Request Example

1. (repo example, examples/example-beginner-plan.md)
I want to get stronger and build some muscle. I've never really trained. I can do 3 days a week, about 45 minutes, at home. I have adjustable dumbbells up to 20 kg and a bench. No injuries.

2. (our example)
I train 4 days a week at a full gym and want more muscle. Give me an upper/lower plan and tell me when to deload.

3. (our example)
I get a sharp pain in my right knee when I squat. Write me a leg day.

Expected Output / Response

1. In the repo's worked example the agent states its assumptions (beginner, Mon/Wed/Fri, full body, 6-week block), asks you to confirm you are 18 or older, and writes two alternating sessions of 5 exercises each, for example goblet squat 3 x 8-12 at RIR 2-3 with 90 s rest. A week later, a pasted log leads to concrete next loads (goblet squat to 18 kg, bench stays at 12 kg). 2. SKILL.md maps 4 days to an upper/lower split done twice a week, uses the hypertrophy row (6-12 reps, 2-4 sets, 1-3 reps short of failure) and asks for any missing intake answers first. 3. Per safety rule 2 the agent is instructed not to write the plan: it should tell you to stop the exercise and see a doctor or physiotherapist, and may share only very general information. These are the behaviours SKILL.md instructs; we reviewed the text and have not measured how each model follows it.

Installation Confirmation Method

Antigravity 2.0 app: start a new conversation and ask "What skills do you have?" (the app has no /skills command). Antigravity CLI: run /skills; in a session that was already open, run /skills reload first.

Security Review

Static review

Reviewed Date

2026-10-13

Audited Ref / Commit

fc155de3e69f4a47c4edd08c23b3d6b1a2168365

Reviewer

antigravityskills.org (static code review)

Markdown-only skill with no scripts, network access or credentials; its risk is advice quality, which built-in refusal rules address. Reviewed by its own author.

Full review: scope, findings, risks

Audit Scope:All 5 files in skills/fitness-coaching at commit fc155de (SKILL.md, templates/plan-template.md, templates/workout-log.md, examples/example-beginner-plan.md, LICENSE), plus a grep for URLs, network calls and code execution. The folder itself last changed in commit dfc7d88 (2026-10-07). Static review of text only; the skill was not run for this review.

Key Findings:Instruction-only skill. 0 scripts, 0 URLs, no network calls, no environment variables or API keys, no commands for the agent to run. It writes nothing on its own; the agent only saves a plan or log if you ask it to.

Identified Operational Risks & Permissions:Advice quality rather than code: training guidance can be wrong for a given person. SKILL.md mitigates this with refer-out rules, no nutrition or supplement advice and a ban on invented studies, but it cannot check your health or technique. The author of the skill is also its reviewer.

The folder contains five text files and nothing executable. A grep for http, curl, fetch, subprocess, eval and exec found no matches, and no environment variables or API keys are used. SKILL.md starts with a Safety rules section (not-medical-advice notice, a 5-item refer-out list, stop-on-pain guidance, no calorie or weight targets, no supplements or drugs, no invented studies) and the ranges it gives are general, commonly used training ranges, not personalised medical guidance. Because we wrote the skill ourselves, this is a self-review of text, not a test of how a given model behaves.

Operational Notes & Known Limitations

Known Limitations

•General fitness information only, not medical advice: per SKILL.md the agent must refuse to write a plan when you mention pain, injury, a medical condition, pregnancy or being under 18, and refer you to a professional
•No nutrition: no calorie numbers, macros or weight-loss targets (SKILL.md safety rule 4), and no supplement or drug advice (rule 5).
•It cannot see your technique. SKILL.md recommends filming heavy lifts or using an in-person coach
•No scripts, no tracking database and no charts: progress is only as good as the log you paste in
•Antigravity: it is a plain SKILL.md folder, so it works the same way there as anywhere else; the repository README does not give install steps for it, so the steps below are ours
•Different from task-management (one TASKS.md tracker) and personal-assistant (tasks plus memory files), which are general productivity skills: this one only does training plans, with refusal rules

Frequently Asked Questions

Is the Fitness Coaching skill safe to install?

The folder is 5 text files with no scripts, no URLs, no network calls and no API keys (we grepped for http, curl, fetch, subprocess, eval and exec at commit fc155de). The real risk is advice quality: SKILL.md tells the agent to refuse plans for pain, injuries, medical conditions, pregnancy and under-18s, and to avoid calorie targets and supplements.

How do I install Fitness Coaching in Antigravity?

Sparse-clone bodhi584/skills-directory, copy skills/fitness-coaching into .agents/skills/ in your project (or ~/.gemini/config/skills/ for all projects), then ask "What skills do you have?" in the app or run /skills in the CLI. Or paste the one-line agent prompt at the top of this page.

Does it give diet or calorie plans?

No. SKILL.md safety rule 4 bans calorie numbers, macro targets, weight-loss rates and body-weight goals, and refers you to a dietitian or doctor.

Can it track my workouts?

Only through templates/workout-log.md. You fill in loads, reps and effort and paste the log; the agent applies the double-progression rule and writes next-session targets. Nothing is stored by the skill.

Who wrote it, and is it independently reviewed?

We did (antigravityskills.org, MIT licence, October 2026), because we found no maintained, licensed open-source fitness-coaching skill when we searched. So this review is by the author; read the five files yourself before relying on it.