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For the last three years, Nana barely took off her smartwatch. She’d exercise, work, even sleep with it on, letting Garmin track her heart rate around the clock.
“Every morning, it gives me a summary about my body battery, whether it’s a good day to work out or if I should rest. Honestly, it’s more aware of my body than I am,” says the 32-year-old, who is training for her first ultramarathon this August.
“My life depends on Garmin.”
Nana is hardly alone.
What used to be the realm of spreadsheets and guesswork has now become the job of AI-driven fitness apps. From runners syncing Garmin or Coros with Strava, to strength trainers logging sets on Fitbod or Caliber, to pilates fans on BetterMe or FitOn, the market is full of apps that claim to know what your body needs.
And the appeal is obvious. For about Rp 1 million (US$61.05) a year, cheaper than most gym memberships, and a fraction of what personal trainers and coaches charge, an app can build you a personalized program, adapt it to your progress and hold you accountable. Technology has made fitness more accessible, and machine learning promises to make it more tailored than ever.
At least, that’s the promise.
When AI falls short
I tried Fitbod, a strength training app. Within minutes of entering my height, weight and age, it served me eight sets of dumbbell exercises.
They were refreshingly different from my usual YouTube-driven routines, challenging enough, but not overwhelming. Afterward, I could log my reps, rate the difficulty and watch the app adjust.
Good enough, I thought.
Perhaps those who find gyms overstimulating or don't have a budget for fitness coaches might find these AI fitness apps useful as accountability partners, motivational coaches and fitness trainers all in one.
But the more I talked to coaches and long-time users, the clearer it became: AI fitness has limitations.
Desi, a 36-year-old runner, uses Coros and Strava but still relies on a human coach for her training program.
“If I’m not performing well, my coach, who can check my progress remotely through the app, will ask me what happened or if I’ve been getting enough nutrition,” she says.
That kind of care is what apps can’t replicate. But beyond that, there’s a risk of overtraining and injury.
Algorithms and gamification
“Some running apps are actually too challenging, especially for beginners,” explains Andri, a Jakarta-based coach.
“If you follow them blindly, you can push yourself too hard.”
Another coach, Gavrilla Arya, suspects this happens because algorithms are designed for continuous progress.
“The sets and intensity just keep increasing. But the app doesn’t know if you’ve had a bad day at work or if you’re under stress. Those things compound,” she said.
The result?
“People think they’re just tired or lazy, so they push themselves [to follow the program] and risk getting injured. There are a lot of cases like this,” she adds.
The other trap is gamification. Points, rankings and community leaderboards are designed to be motivating, but they can also turn exercise into a numbers chase.
The danger isn’t just physical.
Competing for badges or likes can twist motivation away from health and toward external validation. Over time, that can lead to burnout or guilt when you don’t hit the metrics.
“So if you’re already feeling tired and can’t complete the workout recommended by the app, don’t force yourself,” says Andri.
Which is why both coaches agree: No matter how sleek the app, nothing replaces learning to listen to your body.
Where coaches still matter
For beginners, especially, human guidance remains crucial.
Take running, for example.
“If you’ve lived a sedentary life for 10 or 15 years, it’s better to start with brisk walking,” says Andri.
“The risk of injury is high if you’re unaware of your posture. So get a coach, make sure your form is correct first.”
Correct form and proper recovery are some of the things an algorithm can’t truly see. That’s where coaches step in, not just to build programs but to prevent injury and encourage sustainable change.
Technology, in this view, works best as a supplement. A smartwatch can help monitor heart rate and check whether you’re working out within a safe zone. An app can log progress and keep you accountable. But the foundation of safe training comes from guidance, community and care.
That’s why coaches are unconcerned about fitness apps replacing them.
As Gavrilla put it, “If I give a program to my client but don’t ask how they’re doing, I’m missing the most important part: caring for them as a person.”
That may be the real takeaway. AI fitness apps can be an easy way to get started, serving not just as instructors but as motivators and tools for tracking progress, especially for those who find gyms intimidating or can’t afford a personal coach.
But they aren’t foolproof, and they shouldn’t be followed blindly.
The smartest strategy seems to be somewhere in between: Use the apps, but know your body.
“Take the data, but filter it through your own judgment,” adds Andri.
And if possible, pair technology with the human feedback of a coach or training partner.
AI apps may be able to track every heartbeat and monitor every set, but only humans, whether a coach or yourself, can feel the difference between pushing through and pushing too far.
