"I'm a complete beginner to strength training, 32 years old, want to build muscle and get stronger, working out from home with just dumbbells (10-30 lbs) and resistance bands, no bench or heavy equipment, can dedicate 30-45 minutes 3-4 days per week, never done weightlifting before so need proper form guidance, targeting full body workouts, want to avoid injury, also dealing with some lower back sensitivity so need modifications."

"Need a weight loss focused cardio plan for the gym, currently 40 pounds overweight, have access to treadmill, elliptical, stationary bike, and rowing machine, can work out 5 days per week for 45-60 minutes, currently can jog for about 10 minutes before getting tired, want to burn maximum calories while protecting my knees which sometimes hurt, hoping to lose 2 pounds per week, prefer variety to stay motivated."

"Training for my first marathon in 16 weeks, currently can comfortably run 5-6 miles, have been running recreationally for 2 years but never followed structured training plan, want to finish the marathon in under 4 hours 30 minutes, can run 5 days per week, need guidance on weekly mileage progression, when to do speed work vs easy runs vs long runs, how to prevent injuries, and what to do if I miss training days."