AI-Generated Workouts — How to Use Motra's Workout Generator
Motra Pro can generate personalized workouts tailored to your goals, equipment, and fitness level. This guide explains how to generate workouts, customize them, and get the most out of AI-powered training.
Requirements
Motra Pro subscription (AI workout generation is not available on the free plan)
You must complete the Experience & Goals questionnaire the first time you use the feature
How to Generate a Workout
Open Motra and go to the Workout tab
Tap the Generate button (purple button with sparkle icon at the bottom) — or tap + in the top-right and select Generate Workout
Customize your workout settings (see below)
Tap Generate
Wait for the workout to be created (usually a few seconds)
Review the generated workout — you can start it right away or save it as a template
Customization Options
Main Settings
Setting | Options | Default |
Available Equipment | Your saved gyms, "Large Gym", "Bodyweight Gym" | Large Gym |
Duration | Custom time picker | 45 minutes |
Intensity | Low, Medium, High | Low |
Muscle Groups | Select which muscle groups to target | All |
Add More Information | Free-text instructions for this workout only (500 characters) | Empty |
Advanced Settings
Access these by tapping Advanced Settings on the generate screen. These settings are saved and re-applied to all future generated workouts.
Setting | Options | Default |
Include Warmup Sets | On / Off | Off |
Include Cooldown Sets | On / Off | Off |
Include Supersets | None / Some / Heavily | Some |
Exercise Variety | Familiar / Some New / Mostly New | Some New |
Auto-Progression | None / Low / Standard / High / Extreme | Standard |
Excluded Exercises | Select exercises to never include | None |
Saved Instructions | Persistent instructions applied to every generation | Empty |
Tip: Use Saved Instructions for preferences you always want applied (e.g., "I need to target abductors every session" or "No barbell exercises"). Use the Add More Information field for one-time requests.
Smart Weights and Calibration
Motra uses your workout history to generate personalized weight and rep recommendations — but it needs data first.
The Learning Phase
Before 5 logged workouts: Motra uses default weights based on your demographic info, goals, and experience level. You'll see a "Using Default Weights" banner and a "Learning Phase" card on your generated workouts.
After 5 logged workouts: Motra's AI generates personalized weights based on your actual performance. This is called Smart Weights.
Tip: You can speed up calibration by importing your workout history from other apps. Look for the "Import Workout Data" option.
Regenerating a Workout
If the generated workout isn't quite right:
Open the generated workout
Tap Regenerate
Add feedback explaining what you'd like changed (e.g., "replace leg press with hack squat" or "make it more upper-body focused")
The workout will be regenerated based on your feedback
Common Questions
"Can I edit the workout after it's generated?"
Yes. You can modify any exercise, set, weight, or rep in the generated workout before or after starting it. You can also save it as a template and edit it anytime.
"Why are the weights too light / too heavy?"
If you've logged fewer than 5 workouts, Motra is using estimated weights. Keep logging workouts and the weights will become more accurate. If you've logged 5+ workouts and weights still feel off, try adjusting your Auto-Progression level in Advanced Settings.
"Can I use AI recommendations for my own custom workouts?"
Currently, Smart Weights and progressive overload recommendations are available for AI-generated workouts and templates. For fully custom workouts where you add exercises manually, AI weight recommendations are not yet available. As a workaround, you can generate a workout and then modify it to match your preferred exercises.
"I can't find the Generate button"
Make sure you have Motra Pro. Free plan users see an "Upgrade to Motra Pro" button instead. If you're a Pro user and still don't see it, try updating the app to the latest version.
Still Need Help?
If you're having trouble with AI-generated workouts, contact us through the app (You > Chat with us) and we'll help you out.