30+ Fitness Checklist for teens, adults & seniors | Must read

fitness checklist

A healthy life is a happy life 

To keep your body and mind both healthy, you need to always keep things moving and get your heart pumping. That is why regular exercise is important. Now, you may or may not have tried working out regularly before, but nothing seems to work so far, you don’t see any result and are still figuring out what you missed. 

This article is about just that, a structure that fills that void with discipline and manner, a Fitness Checklist. Here, we are going to discuss what, why and how fitness Planning and Fitness Checklists work so that you find all your answers in one place.

What is a fitness checklist?

The secret of a healthy life is discipline. If you are a person who loves to be able to check something off from a list, a fitness checklist is just about that. 

Fitness checklists consist of workouts, chores, and habits that improve your overall health bound by a daily or weekly schedule. If you can follow your fitness checklist regularly and passionately, you will get yourself a disciplined healthy lifestyle and nothing can ever stop you from being healthy and happy.

So to put it simply, Fitness Checklist is a list of plans of workouts and habits for improving your body and mind sorted in a regular fashion based on schedules of your own choice. 

Although, one particular checklist may not be suitable for others. That is why you may need to build your own fitness checklist depending on your health and situation. Or, you can follow our recommended checklists.

Types of fitness checklists

Now that we know what a fitness checklist is, let’s see the types of fitness checklists. 

As we know, fitness checklist may differ from one another depending on specific situations, we can categorize them in different ways –

Age

It is a known fact that workouts and habits are different for different age groups. For example, teenagers tend to have moderate to vigorous focused flexibility and strength workouts, meanwhile, seniors tend to have light to moderate aerobic and resistance focused workouts. The common age groups can be sorted as-

  1. Teenagers
  2. Adults
  3. Seniors

Schedule

As we said earlier, fitness plans are sorted in a timely manner. That can be daily or weekly or monthly or even annually. It all depends on how detailed fitness plans you need for your disciplined lifestyle and whether or not you are committed to it.

There are other categories of fitness checklists like for people with injuries, pregnant women, and special needs and our recommendations for them would be to check with your doctor before planning a healthy diet or workout checklist.

How to make your own fitness checklist?

It is always a better option to choose your own routine. But before that, you should consider some ground rules –

Start low, Progress slow:

If you just started working out, then start at the bottom level and progress from there. Also, we highly recommend asking a professional or your doctor’s advice if you are fairly beginner at working out or have injuries or disabilities.

Consistency:

Whether you follow our fitness checklist or build your own, one thing you have to make sure of is to follow through regularly. You can keep a note or mark the calendar or set reminders on your phone, but you must maintain consistency.

Challenge yourself:

Make your checklist challenging gradually. The level of challenge and the frequency may depend on whether or not you are a novice or an advanced athlete. But keeping a progressively challenging workout routine has better outcomes than a linear routine.

Motivation:

If you have never done it before, you’ll make some errors along the way

It happens to the best of us and it certainly does not mean to stop trying. Keep yourself motivated and busy all the time. Get creative with your workouts, build some new habits to keep your mind busy.

Fitness checklist for teenagers

For teens, regular exercises and nutrition guides help prevent obesity, high blood pressure, abnormal cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life.

But, workout routines and nutrition values for teenagers are very different from adults, so they have to consult with professionals before committing to a gym or so. Also, diet and nutrition needs vary among teenagers depending on their specific age range.

Daily fitness checklist for teenagers

Lets face it in detail:

Food (for 2000 calories)

✅ 2 cups of fruit and 2 ½ cups of vegetables

✅ 1-cup servings of low-fat or fat-free calcium-rich foods (yogurt, milk, cheese, etc.) 

✅ 5½ ounces of protein-rich foods (lean meat, poultry, fish, beans, tofu, eggs, peanut butter, nuts, or seeds)

✅ 6 ounces of grains (bread, grain pasta, brown rice, bulgur, or whole grain breakfast cereal)

✅ iron-rich foods (lean beef, iron-fortified cereals, slices of bread, dried beans, peas, or spinach)

✅ Unsaturated fat intake to 25 to 35 percent of their total calories (olive, canola, safflower, sunflower, corn, soybean oils, fatty, coldwater fish like salmon, trout, tuna, whitefish, nuts, seeds)

✅ 1.7 to 3.3 liters of water


Exercise 

Home workouts (10-sec rest between each workout; Frequency – Daily)

✅Burpees – 10 reps

✅Air Squats – 30 repsPlank – 1 min

✅Dips –  10 reps

✅Elevated Pike Push Ups – 10 reps



Gym workout (Frequency – twice a week)

✅Push-ups – 15 to 25 reps

✅squat – 5 to 20 reps

✅Dumbbell Bench Press – 8 to 12 response Arm

✅Dumbbell Row – 8 to 12 repeated

✅Arnold Press – 8 to 12 reps

✅French Press – 8 to 12 preps military Press – 5 to 8 reps

✅Barbell Curls – 10 to 15 reps barbell

✅Ab Rollouts – 10 to 15 reps stuff

✅Leg Deadlift – 10 to 15 reps


Lifestyle 
✅20 minutes of standing and floor yoga routines

✅20 minutes of meditations (breathing techniques)

Weekly fitness checklist for teenagers

FOOD

1st day

Breakfast: Spinach loaded omelet, or 3 hard-boiled eggs, 1 grapefruit, 1 banana, 1 toast, and black coffee or tea

Lunch: Chicken and a big salad

Dinner: Bread, chicken, vegetable salad, and soup

2nd day

Breakfast: Orange juice, Banana muffin, Yogurt, oatmeal 

Lunch: Grilled chicken, salad, 1 egg white

Dinner: Vegetable salad, soup

3rd day:

Breakfast: Banana, Peanut butter sandwich

Lunch: Grilled chicken sandwich with lettuce and tomatoes

Dinner: Turkey, cheese, and salad on multigrain bread with cranberry sauce

4th day

Breakfast: small muffins made with oats or whole meal flour and fruit or vegetables

Lunch: Tuna salad with wholegrain crackers

Dinner: Chicken, salad, cream cheese pita bread

5th day:

Breakfast: Orange juice, cereal with milk, grapefruit

Lunch: Avocado egg salad sandwiches, cultured pickles

Dinner: Smoked salmon, salad, and cream cheese bagel

6th day:

Breakfast: oat flake based cereal with milk and banana

Lunch: Sourdough rolls with butter, Italian sausage soup

Dinner: pasta with lots of cooked vegetables

7th day:

Breakfast: banana milkshake, multigrain toast with a boiled or poached egg

Lunch: Carrot cheddar sandwich, pineapple or apple slices

Dinner: Grilled shrimp, salad, 1 egg-white

EXERCISE

  • 1st day: Warmup day – Run for 20 minutes
  • 2nd day: Arm day – Bench Press, Cable Crossover, Standing Calf Raises, Triceps Pressdown, Incline Dumbbell Flyes
  • 3rd day: Leg day – Squats, Deadlifts, Lying Leg Curls, Leg Presses, and Leg Extensions
  • 4th day: Rest day
  • 5th day: Endurance – 8x50m sprint with 5 minutes break between each sprint
  • 6th day: Core strength day – Plank, Crunches, Bicycle crunches, Side plank, Squats
  • 7th day: Rest day

Fitness checklist for adults

Adults are more prone to getting diabetes or heart diseases. So their workout plans and diets are more focused on improving their quality of life. Here, we will provide both nutrition and exercise habits for adults.

Daily fitness checklist for adults

Lets face it in details:

Food (1800 to 2200 calories)

✅400 g of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava, and other starchy roots

✅2.5 to 3 cups of vegetables like spinach or kale; vibrant yellow squash; or bright red tomatoes or peppers. Legumes – such as peas or beans

✅1.5 to 2 cups of fruits including berries, peaches, cherries, kiwi, or other fruits

✅About half a cup of the whole grains

✅5 to 6 ounces of poultry or fish or meat

✅3 cups of dairy, such as milk or yogurt

✅1 to 2 tablespoons of healthy oils such as olive, peanut, canola, or avocado 

✅About 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women 

Exercise 

Home workouts

✅10 jumping jacks
✅10 burpees
✅10 crunches
✅10 front lunges
✅10 pushups
✅10 squats
✅10 calf raises
✅10 knee lifts
✅10-sec plank
✅10 mountain climbers


Gym workouts (4 sets each)

✅Barbell Bench Press – 8 reps

✅Lat-pulldowns – 10 reps

✅Seated Dumbbell Press – 10 reps

✅Leg Extensions – 10 reps

✅Barbell Bicep Curls – 10 reps

✅Triceps Rope Pushdowns – 15 reps

✅Leg Press Machine – 8 reps

Lifestyle
✅20 minutes of standing and floor yoga routines

✅20 minutes of meditations (breathing techniques)

Weekly fitness checklist for adults

FOOD

1st day: 

Breakfast: No added sugar muesli, semi-skimmed milk and canned peaches (in juice), orange juice

Lunch: – Jacket potato with tuna mayonnaise, sweetcorn, salad, 2 oatcakes, cheese, grapes.

Dinner: – Chickpea and spinach curry (retail cooking sauce) with brown rice

2nd day: 

Breakfast: 2 slices whole meal toast with peanut butter, skinny latte, orange juice

Lunch: Chicken and whole-wheat pasta, salad, 4 dried apricots

Dinner: Baked salmon, new potatoes, broccoli, and kale

3rd day: 

Breakfast: Bran flakes, semi skimmed milk, chopped banana, tea

Lunch: Cheese and chutney and salad on a whole meal roll, 1 pear

Dinner: Vegetarian bean chili with brown rice

4th day: 

Breakfast: Small can of reduced sugar baked beans on 1 slice of wholemeal toast, skinny latte

Lunch: Lentil soup, ham salad sandwich with salad cream, on wholemeal bread, 2 tangerines

Dinner: Lean pork and pak choi stir fry with noodles

5th day:

Breakfast: 2 fortified wheat biscuits, semi-skimmed milk, and chopped banana, orange juice

Lunch: Houmous, rocket, and red pepper on a wholemeal wrap, low-fat yogurt, honey, and cinnamon

Dinner: Fish pie, peas, and green beans

6th day: 

Breakfast: Scrambled eggs, grilled tomato and 2 slices of wholemeal toast, orange juice

Lunch: Thin crust Margherita pizza with added vegetables and a side salad, fruit salad

Dinner: Spaghetti Bolognese with whole wheat spaghetti

7th day: 

Breakfast Porridge with dried figs and seeds, tea, apple juice

Lunch: Roast chicken, roast potatoes, peas, and carrots, homemade spiced rice pudding

Dinner: Cheese and onion omelet, sweet potato wedges, green salad, lemon mayonnaise

EXERCISE

  • 1st day: jumping jacks, squats, sumo squats, crunches, push ups, planks, lateral raises, front raises, front lunges, alternating knee tucks
  • 2nd day: flies, chest press, triceps kickbacks, dips, jackknives,  interval training
  • 3rd day: push ups, reverse leg curls, alternating leg raises, twist and slap, v sit
  • 4th day: hammer curls, bicep curls, one arm rows, bent over rows, extensions,  interval training
  • 5th day: stiff leg deadlifts, step ups, push throughs, reverse crunch, shrugs
  • 6th day: standing calf raises, seated calf raises, squat rotations, deadlifts, flyes, interval training
  • 7th day: Rest Day

Fitness checklist for seniors

Experts say that seniors should aim to be as active as possible to live a longer and healthier life. Regular exercise improves your strength, balance, mood, cognitive function as well as gives you energy. It is safe for most adults older than 65 years of age to exercise every week. 

For safety purposes, if you are not used to exercising, check with your doctor before starting a workout routine. 

Daily fitness checklist for seniors

Lets face it in details:

Food (1600 to 2800 calories/day)
✅1.5 to 2.5 cups of fruits like berries, peaches, and pumpkins

✅2 to 3.5 cups of veggies like kale, broccoli, and spinach

✅5 to 10 ounces of grains like a muffin, whole-wheat bread

✅5 to 7 ounces of protein like egg and peanut butter

✅3 cups of dairy such as fat-free milk or yogurt

✅5 to 8 teaspoons of avocado or nuts or olive oil

✅Minimum amounts of solid fats and added sugars found in cookies, chips, etc 

✅at least 1.7 liters of water per day

Exercise 

✅Warmup – 1 to 3 minutes

✅Arm curls – 10 reps

✅Overhead arm raises – 10 reps

✅Chair dips – 10 reps

✅Chair stand – 10 reps

✅Side leg raises – 10 reps on each side

✅Back leg raises – 10 reps on each side

✅Grips – 10 reps

✅Towel stretch – 30 sec on each side

✅Ankle stretch – 30 sec

Lifestyle 

✅Chair Yoga for the Upper and Lower Body

✅Hatha Yoga for the Hands and Wrists

✅Gentle Hatha Yoga for Lower Back Pain

Weekly Fitness checklist for seniors

FOOD

1st day: 

Breakfast: fresh fruits, hot or cold cereal, french toast, an egg of choice

Lunch: cream of mushroom soup, lettuce and tomato salad, corned beef, boiled potatoes, cabbage and carrots, classic cobb salad, baked apples, ice cream

Dinner: soup, lettuce and tomato salad, cobb salad, lemon mousse

2nd day: 

Breakfast: fresh fruits, hot or cold cereal, ham and cheese omelet, breakfast meats, toast, egg white

Lunch: vegetable soup, baby bok choy, five-spice couscous, grilled ham sandwich, ice cream

Dinner: seafood chowder, spinach strawberry salad, lemon herb chicken, roasted vegetable orzo, sugar snap peas, Boston cream pie

3rd day

Breakfast: fresh fruit, hot or cold cereal, blueberry pancakes, breakfast meats, an egg of choice, toast

Lunch: Italian soup, caesar salad, eggplant rollatini, spaghetti and marinara, broccoli spears, rice pudding

Dinner: tomato soup, caesar salad, braised beef brisket, potato pancakes, frosted chocolate cake

4th day: 

Breakfast: fresh fruit, hot or cold cereal, biscuits, eggwhite, toast

Lunch: broccoli cheese soup, tossed garden salad, brownie, ice cream

Dinner: chicken orzo soup, bbq pork ribs, baked salmon, peach cobbler

5th day: 

Breakfast: fresh fruit, hot or cold cereal, egg and ham muffin, an egg of choice, french toast

Lunch: egg drop soup, cucumber tomato salad, oriental beef stir fry, fried rice, grilled cheese sandwich, vanilla pudding

Dinner: chicken soup, vegetable salad, turkey meatloaf, seasoned peas, garlic mashed potatoes

6th day: 

Breakfast: fresh fruit, hot or cold cereal, french toast, waffle, eggwhite

Lunch: split pea soup, oven-fried chicken, sweet potato wedges, green beans, chocolate chip cookies

Dinner: brown rice pilaf, ratatouille, strawberry, and whipped cream or ice cream

7th day: 

Breakfast: fresh fruit, hot or cold cereal, egg casserole, breakfast meats, toast

Lunch: turkey rice soup, carrot raisin salad, peach pork loin, cranberry juice, blueberry crisp

Dinner: French onion soup, baked potato, broccoli spears, cheesecake/ice cream

EXERCISE

  • 1st day: Chair Squat, Knee Lift With Med Ball, Side Leg Lift, Lat Pull With Band
  • 2nd day: Rest day
  • 3rd day: Bicep Curl, Tricep Extension, Bird Dog, Ball Tap
  • 4th day: Rest day
  • 5th day: Step Up, Hamstring Curl, Incline Push Up, Chest Squeeze With Med Ball
  • 6th day: Rest day
  • 7th day: Lateral Raise, Seated Rotation, Tricep Extension, Hamstring Curl

Things to keep in mind

The ultimate goal: Remember that your ultimate goal is to live a healthy life. 

Appropriate Dress: Do well, Live well, and Dress really well. Wear clothes that are loose and comfortable. If you are running or biking, avoid wide-leg or loose pants. For yoga-like activities, stretchy, fitted fabrics that wick away sweat are good for you.

Selection of Equipment: Activities like walking or jogging or any freehand exercise doesn’t need any particular set of equipment. For home workouts, equipment like rowing machines or ellipticals or treadmills, or hand weights are great for some aerobic and cardio workouts. Also, well-padded exercise mats are very useful if you do freehand exercises or yoga often.

Tracking methods: Wearable fitness trackers or smartwatches that connect with your smartphones are a great way to track your physical activities.

Hydration and Nutrition: Drink plenty of fluids during exercise to replace the fluids you lose when you sweat. And if you are not looking to lose weight, you may find you need more food to replace the extra energy used while working out. 

We have created 3 different fitness checklists for teenagers, adults, and seniors. It is worth mentioning that these checklists are samples and should be taken as examples for creating your own checklist. You should have an idea of what fitness checklists should look like and what should get more priority than other stuff after you read this article thoroughly.

Why is a fitness checklist important for you?

First of all, the Fitness checklist allows you to see whether your current training and diet are having the desired effect. If your results are not improving, you know when and where you need to mix things up according to your personal lifestyle. 

Secondly, the Fitness checklist gives you a purpose and automatic micro-goals, which ends with the end of your fitness checklist. 

Thirdly, a fitness checklist provides clear visuals of the factors that can guarantee a healthy workout routine, so that you don’t have to worry about it again and prevent over or under training. Every type of body has its own kind of needs.


And finally, always remember, Work smarter, not harder. That is why sleeping enables the body to repair and be fit and ready for another day. An adult should get 6 to 8 hours of sleep every day to get a well-rested and fresh morning the next day. Also, Rest Days in a fitness checklist allow the body’s muscles to recover from any damage they have sustained during workouts.

How do I start making my own fitness checklist?

You can break that task into easy 3 steps –
Step 1: Talk with your doctor. This is the most important part of making your fitness plan,
Step 2: Choose your favorite activities,
Step 3: Schedule them out in an orderly fashion

What are some best examples of fitness plans or checklists?

There are various types of fitness plans based on your gender, age, body type, goal, and so on. In this article, you can find the most common examples of fitness plans for teenagers, adults, and seniors.

What exercises can pregnant women do?

The safest exercises are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low impact aerobics

What are some weekly fitness goals?

Try new workouts every month, work out for at least 30 minutes every day, do yoga or meditations at least once a week

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