Learn to work with Claude Code using your actual workout spreadsheets. No coding — just conversation.
Why Claude Code? (Not Just Another Chatbot)
You may have used AI chatbots like Gemini or ChatGPT before. Claude Code is different — here's why:
- It lives on your computer. Claude Code runs in your terminal and can see, read, and edit your actual files. Gemini and ChatGPT live in a browser tab — they can't touch anything on your machine.
- It does the work, not just talks about it. Ask Claude Code to add a column to your spreadsheet and it actually does it — saves the file, done. With a chatbot, you'd get instructions to do it yourself.
- It remembers your project. Claude Code reads all the files in your folder, so it knows what you're working on. No need to copy-paste data into a chat window.
- It's a building tool, not just an answer tool. You can use it to create files, organize data, write documents, and eventually build real software — all by having a conversation.
Think of it this way: Gemini is like texting a smart friend for advice. Claude Code is like having that smart friend sitting next to you at your computer, doing the work with you.
Terminal Basics (Don't Panic)
The terminal is like texting your computer. You type a command, press Enter, and it does something. That's it. Here's what you need to know:
How to open the terminal:
- Mac: Press Cmd + Space, type "Terminal", press Enter
- PC: Press the Windows key, type "PowerShell", press Enter
Three commands you'll use constantly:
cd — Go to a folder. "cd" means "change directory." Think of it like walking into a room.
Mac: cd ~/Desktop/my-project • PC: cd %USERPROFILE%\Desktop\my-project
Mac: ls • PC: dir — See what's in the folder. Like opening a gym bag and looking inside.
claude — Start Claude Code. This is the only "app" you need to run. Same on Mac and PC.
If you see something confusing in the terminal, don't worry — just type your next command. Nothing you type here can break your computer.
Get Started in 5 Minutes
1
Create a project folder
Create a new folder on your Desktop called workout-data. You can do this the normal way (right-click → New Folder) or in the terminal:
2
Drop in a spreadsheet
Export a workout spreadsheet from Google Sheets:
- Open your Google Sheet
- Click File → Download → Microsoft Excel (.xlsx)
- Save it (or move it) into your
workout-data folder
Use .xlsx, not .csv — .xlsx keeps your column headings and formatting intact.
Don't have a spreadsheet handy? No problem — you can skip this step and Claude Code will help you create a sample one.
3
Open the folder in terminal
4
Start Claude Code
claude
That's it. You're in. Now just start talking to it.
5
Switch to the Best Model (One-Time Setup)
Claude Code defaults to a fast model, but the best results come from Opus — the smartest version of Claude. Type this inside Claude Code:
/model opus
You only need to do this once. Claude Code will remember your choice for future sessions. Opus is slower but gives much better answers — like choosing between a quick summary and a thorough analysis.
Your First Conversation
Claude Code is like a really smart assistant that can read and edit your files. Here are things to try — just type them in and press Enter:
Hi! Can you tell me what files are in this folder?
Start simple. See what it says.
Can you read the workout.xlsx file and tell me what's in it?
It'll describe your data — columns, rows, client names, exercises.
Can you add a column called "Muscle Group" to the spreadsheet?
Now you're making changes. It'll save the updated file for you.
Can you sort the exercises by muscle group and save it as a new file?
Each request builds on the last. You're having a conversation, not writing code.
Follow-Up Questions to Try
The real skill is the back-and-forth. When Claude Code does something, you can always:
- "That's not quite what I meant — can you [explain what you actually wanted]?"
- "Can you undo that last change?"
- "What else could you do with this data?"
- "Can you explain what you just did?"
- "Can you calculate the average weight for each exercise?"
- "Can you write a progress summary for this client that I could text them?"
You don't need to get it right on the first try. Tell Claude Code what you want, see what it does, then adjust. That's exactly how professionals use AI tools.
Saving Context for Next Time
Want Claude Code to remember your preferences? Create a file called CONTEXT.md in your project folder. Claude Code reads it automatically every time you start a session.
You can ask Claude Code to create it for you:
Can you create a CONTEXT.md file? Here's what to put in it: I'm a personal trainer. I track workouts in Google Sheets. My columns are usually Date, Exercise, Sets, Reps, Weight (lbs), and Notes. I have three clients: Sarah (Mon/Wed/Fri strength), Jake (Tue/Thu cardio), and Lisa (Mon/Wed rehab). Always save changes to a new file so I don't lose the original.
Next time you run claude in that folder, it'll already know your setup. Update the file anytime your preferences change.
When You're Stuck
- Ask Claude Code: "I'm confused, can you explain what just happened?"
- Type
/help inside Claude Code to see available commands
- Copy-paste error messages and ask "what does this mean?"
- If the terminal looks frozen, Claude Code is probably still thinking — give it a minute
- To exit Claude Code, type
/exit or press Ctrl+C
Tips for Working with Claude Code
Be patient. Claude Code reads your files, thinks about the problem, and sometimes runs commands — all before responding. A complex request can take a minute or two. Let it cook.
Be specific. Instead of "clean up my spreadsheet," try "sort the exercises alphabetically, add a Muscle Group column, and save it as a new file called workout-organized.xlsx." The more detail you give, the better the result.
Iterate in small steps. Ask for one thing at a time. Review it. Then ask for the next thing. This gives you better results and lets you catch issues early.
Use the best model. If you haven't already, type /model opus inside Claude Code. Opus is the smartest version of Claude — slower but much better at understanding what you need and getting it right the first time.
Other Starter Projects
Once you're comfortable with Claude Code, try these next:
Client Progress Dashboard Level 1
Track client progress with visual charts and graphs — strength gains, body comp, consistency.
AI Workout Planner Level 2
A tool that generates personalized workout plans for your clients using AI.
AI Client Check-in Writer Level 2
Generate personalized check-in messages for all your clients at once.
Advanced: Clone the starter project repo (optional)
If you're comfortable with git, you can clone the full starter project repo. It includes pre-written instructions that guide Claude Code through each project:
git clone https://github.com/jabelk/ai-career-launchpad.git
cd ai-career-launchpad/starter-projects/client-workout-adapter
claude
Claude Code reads the project's CLAUDE.md file automatically and walks you through everything step by step.
Learn more: