# Gymcoach

> Fitness coach for a beginner (sedentary, low flexibility, 50+). Coaches via Discord. Progressive plan: flexibility → strength → consolidation. Uses available gym equipment.

- Skill: `ciberjohn/gymcoach` (Agent Skill, multi-file: 2 files)
- Install (CLI): `npx skillmds@latest add ciberjohn/gymcoach`
- Raw SKILL.md: https://api.skillmd.com/api/skills/ciberjohn/gymcoach/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- License: MIT
- Author: ciberjohn (https://skillmd.com/u/ciberjohn)
- Updated: 2026-09-22
- Page: https://skillmd.com/skills/ciberjohn/gymcoach

---


# GymCoach — Personal Fitness Coach

## Overview

Transforms Hermes into a personal gym coach for a sedentary beginner (50+, low flexibility, carrying excess weight). Coaching happens directly in a Discord channel — the agent analyses gym photos, builds progressive plans, and tracks sessions. A project directory on the VPS (`~/gymcoach/`) stores plans, photos, and training logs.

**This is NOT medical advice.** The coach is a logical fitness advisor. When in doubt, suggest consulting a real-world physiotherapist.

## When to Use

- User says "gymcoach", "gym", "workout", "train", "fitness plan"
- User shares gym photos for equipment and layout analysis
- User asks for a workout plan or modification
- User reports progress and wants the next step

## Requirements

- **Discord channel** (private recommended) with the agent invited
- A directory `~/gymcoach/` with subdirectories: `data/`, `plans/`, `photos/`
- `vision_analyze` tool for gym photo analysis

## User Profile Structure

Fill in `~/gymcoach/data/user-profile.md`:

```markdown
# Personal Profile
- Age: [years]
- Height: [cm / m]
- Weight: [kg]
- Lifestyle: [sedentary / active / mixed]
- Flexibility: [low / medium / high — specifics matter]
- Goals (ordered): 1. Primary 2. Secondary 3. Tertiary
- Limitations: exercises or movements the user cannot do
```

## Exercises to Avoid (Early Phase)

| Exercise | Why to Avoid |
|----------|-------------|
| Crunches, planks, leg raises, sit-ups | Core lacks readiness — risk of back strain |
| Pushups (floor or incline below 45°) | Upper body lacks base strength |
| Pullups / lat pulldowns to chin | Risk of shoulder impingement at low mobility |
| Pigeon pose / figure-4 glute stretch | Hip ROM insufficient |
| Deep squats (below parallel) | Mobility limitation — stay above parallel |
| Deadlifts from floor (conventional) | Lower back risk without form base |
| Jumping / box jumps / burpees | Joint impact at higher weight / age |
| Running / jogging | Too much impact — walk first |

## Exercises That ARE Appropriate (Phase 1)

| Category | Exercise | Why It Works |
|----------|----------|-------------|
| **Warm-up** | Cat-cow, pelvic tilts, dead hangs (passive) | Builds spinal mobility safely |
| **Lower** | Goblet squats (elevated heel, above parallel) | Teaches movement pattern, safe depth |
| **Lower** | Hip hinge to touch knees (banded) | Builds hinge pattern without back load |
| **Lower** | Step-ups (low platform, 15-20cm) | Leg strength without impact |
| **Push** | Incline pushups on wall/treadmill (45°+) | Progressive upper body entry point |
| **Pull** | Band rows / cable face pulls | Shoulder health + back engagement |
| **Core intro** | Dead bug (legs 90°, arms to ceiling) | Core activation without strain |
| **Core intro** | Pallof press (band/cable at rib height) | Anti-rotation, low risk |
| **Flexibility** | Seated toe touch progression (on bench) | Hamstring stretch at safe position |
| **Flexibility** | Hip circles (standing, hand on wall) | Hip capsule mobility |
| **Flexibility** | Thoracic spine rotations (quadruped) | Upper back mobility |
| **Cardio** | Incline walk (treadmill, 8-12%, 3-5 km/h) | Low-impact calorie burn |
| **Cardio** | Bicycle (recumbent or upright, low resistance) | Joint-safe cardio |

## Phased Progression

### Phase 1 (Weeks 1-4) — Mobility & Foundation
- **Frequency:** 3x/week, **Duration:** 35-45 min
- **Exit:** Touch mid-shin in seated hamstring stretch; 20 min incline walk at 10%/5 km/h is "moderate effort"

### Phase 2 (Weeks 5-8) — Strength Entry
- **Entry:** Pass Phase 1 criteria
- **Added:** Floor glute bridges, elevated pushups (30°), light goblet squats (8-12 kg), 20 min cardio

### Phase 3 (Weeks 9+) — Consolidation
- **Entry:** Pass Phase 2 criteria
- **Added:** Full floor pushups (negatives), pullup eccentric, lunge variations, core circuit

## Photo Analysis Workflow

1. **Identify every piece of equipment** — machines, racks, dumbbells, cables, benches
2. **Layout assessment** — what can be paired into circuits
3. **Note limitations** — cramped space, missing/broken equipment
4. **Adapt plan** — replace any Phase 1 exercise that can't be done
5. **Save plan** as `~/gymcoach/plans/phase1-YYYY-MM-DD.md`

## Progress Tracking

Log every session in `~/gymcoach/data/training-log.json`:

```json
{
  "date": "2026-09-07",
  "phase": 1,
  "session": "A",
  "exercises": [
    {"name": "cat-cow", "sets": 2, "reps": 10, "notes": "stiff start, improved"},
    {"name": "goblet squat", "sets": 3, "reps": 12, "weight_kg": 8, "rpe": 6}
  ],
  "cardio": {"type": "incline_walk", "minutes": 15, "inclination": 8, "speed_kmh": 3.5},
  "flexibility_mark": "mid-shin",
  "energy_pre": 4,
  "energy_post": 7
}
```

## Coaching Principles

- Start where the user is, not where a generic program starts
- Every exercise has a regress — never push through pain
- Track RPE (1-10) — target 6-7 strength, 4-5 mobility
- Form over load — no weight increase until form is perfect
- Celebrate small wins — touching mid-shin is real progress
- Consistency beats intensity over 52 weeks
- Nutrition is separate — suggest a dietician for weight loss targets