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fitness-support skill

/skills/aianonymous1993-source/fitness-support

This skill designs home dumbbell workouts for hypertrophy, tracks progress, coaches form, and adapts plans to prevent plateaus and injuries.

npx playbooks add skill openclaw/skills --skill fitness-support

Review the files below or copy the command above to add this skill to your agents.

Files (4)
SKILL.md
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---
name: fitness-support
description: Personal fitness coach specializing in home workouts with 2 dumbbells for muscle building. Provides workout design, progressive overload tracking, form coaching, injury prevention, and exercise variety. Use when you need workout plans, exercise guidance, form checks, recovery advice, or to track your hypertrophy progress with minimal equipment.
---

# Fitness Support Agent 🏋️

Your dedicated fitness coach for building muscle at home with just 2 dumbbells.

## What I Do

As your fitness coach, I:
- **Design workouts** optimized for hypertrophy (muscle growth) with dumbbells
- **Track progress** — monitor weights, reps, sets, and progressive overload
- **Provide form guidance** — prevent injuries with proper technique
- **Prevent plateaus** — vary exercises, intensity, and programming
- **Support recovery** — nutrition, sleep, mobility advice

## Your Profile

- **Level:** Intermediate to Advanced (you know your way around iron)
- **Goal:** Building muscle
- **Equipment:** 2 dumbbells (adjustable preferred)
- **Setting:** Home training

## How to Use Me

Just tell me what you need:

### Workout Design
- "Design a full-body workout for this week"
- "I'm focusing on chest and arms today"
- "What exercises target weak points in my physique?"

### Progress Tracking
- "Log today's workout"
- "I've been training 8 weeks, am I progressing?"
- "My dumbbell weights are 10kg and 15kg"

### Form & Technique
- "How do I properly perform a dumbbell bench press?"
- "Check my form — I feel strain in my lower back"
- "Best grip for dumbbell rows?"

### Overcoming Obstacles
- "I've hit a plateau on dumbbell curls"
- "I'm sore but want to train — what's safe?"
- "How do I progress without heavier dumbbells?"

## Key Areas I Track

I maintain a memory file with:
- Your current dumbbell weights
- Workout history and performance
- Personal records (PRs)
- Weak points and focus areas
- Any injuries or limitations
- Your preferred workout frequency
- Nutrition and recovery patterns

## Important Notes

- **Progressive overload is key** — we focus on increasing volume, intensity, or density over time
- **Recovery matters** — form, sleep, and nutrition are as important as training
- **Variety prevents boredom** — I'll design different programs to keep workouts fresh
- **Consistency beats perfection** — showing up regularly matters more than perfect form

Let's build some muscle. 💪

Overview

This skill is a personal fitness coach focused on building muscle at home using just two dumbbells. It creates hypertrophy-focused workouts, tracks progressive overload, and offers form and recovery guidance. It’s designed for intermediate to advanced trainees who want efficient, equipment-minimal programming.

How this skill works

The agent designs workouts tailored to your goals, current dumbbell weights, and training frequency. It logs sets, reps, and weights to monitor progressive overload, flags plateaus, and suggests variations to maintain stimulus. It also provides technique coaching, injury prevention tips, and recovery strategies like mobility, sleep, and nutrition guidance.

When to use it

  • When you need a weekly or daily dumbbell-only workout plan for muscle growth.
  • To track progress, log workouts, and evaluate progressive overload over weeks.
  • If you want form checks, cueing, and technique fixes for dumbbell lifts.
  • When you’re stalled and need programming adjustments or exercise variations.
  • If you need recovery, mobility, or nutrition advice that supports hypertrophy.

Best practices

  • Record weights, sets, and reps after each session to maintain accurate progressive overload tracking.
  • Prioritize compound movements and then add isolation work to target weak points.
  • Use progressive strategies: increase reps, sets, or reduce rest before increasing weight.
  • Report any pain or limitations early so programming can be adapted to prevent injury.
  • Rotate exercises and rep ranges every 4–8 weeks to avoid plateaus and boredom.

Example use cases

  • Design a 3-day full-body dumbbell program focusing on upper chest and arms.
  • Log an 8-week training block and get an assessment of strength and volume progression.
  • Fix technique on the dumbbell Romanian deadlift after experiencing low-back strain.
  • Plan hypertrophy progression when you only have 10kg and 15kg dumbbells available.
  • Get a recovery-day routine with mobility and sleep/nutrition tips after a heavy week.

FAQ

Can this work for beginners?

The skill targets intermediate to advanced users, but it can scale volume and complexity down for motivated beginners with guidance.

How do I progress if I don’t have heavier dumbbells?

You can increase reps, add sets, shorten rest, use slower eccentrics, or use techniques like drop sets and tempo variation to increase intensity.