Free Daily Exercise Tracker for Teenagers Ages 14–19
This free exercise tracker is designed for teenagers ages 14 to 19 by Charlie Shine, Ph.D., a brain scientist and health educator. Training during your teenage years builds a strong foundation — not just for your body, but for your brain. Regular exercise is proven to improve focus, memory, mood, and academic performance in teenagers.
The program has three categories: Strength Training (push-ups, pull-ups/chin-ups, squats, lunges, plank), Cardio (burpees, mountain climbers, jump squats), and Core Training (crunches, leg raises, Russian twists). Every exercise includes recommended sets and reps, a full benefits description, safety precautions, and a YouTube tutorial link.
Absolutely — when done correctly. Research shows that bodyweight resistance training in adolescence safely improves bone density, muscle development, posture, injury prevention, and mental wellbeing. This program uses bodyweight-only exercises and includes clear safety guidance for every movement, making it ideal for teens new to fitness.
Click each exercise to mark it complete. Your progress saves automatically for today and resets the next morning — no app, login, or internet required. Click "Show Details" to see proper form and safety tips. Use the reset button any time to start over.