Checklists
Checklists on AI Fit Hub, all 25 of them, for lifters and runners. Each page names its sources and links the calculator that runs the numbers.
- TDEE Tracking Checklist: Your First 30 Days
A week-by-week checklist for calibrating your TDEE estimate with real-world data. Covers measurement, tracking, and adjustment over 4 weeks.
weight loss
- 5K Training Checklist
Ace your 5K with this training checklist! From planning and gear checks to detailed workout execution, nutrition, recovery, and race day strategies.
Running
- Body Recomposition Checklist
Plan body recomposition with this actionable checklist. Simultaneously build muscle and burn fat through precise nutrition, effective training.
Body Composition
- Bulking Phase Checklist
Plan a structured bulking phase with this actionable checklist. Learn to optimize nutrition, training, and recovery for effective hypertrophy.
muscle building
- Cutting Phase Checklist
Run a structured cutting phase with this actionable checklist. Learn to set calorie deficits, optimize macros, adjust training, and track progress.
weight loss
- Daily Hydration Checklist
Daily hydration checklist for athletes. Set fluid targets, drink on a schedule, monitor urine color, and stay ahead of training-day water and sodium needs.
Nutrition Planning
- Daily Mobility Routine Checklist
Build better movement with this daily mobility routine checklist. Improve flexibility, reduce stiffness, and enhance overall joint health in just minutes.
flexibility
- Deload Week Checklist
Run a structured deload week with this practical checklist. Learn to strategically reduce training stress, optimize recovery, and return stronger.
Recovery
- Gym Beginner Checklist
Gym Beginner checklist: start your strength training with confidence. This checklist guides gym beginners through planning, safety, form, and tracking for eff.
strength training
- Home Gym Setup Checklist
Build your ideal home gym with this checklist. Cover space planning, essential equipment, safety measures, and smart layouts for an effective workout space.
home fitness
- Injury Prevention Checklist
An injury prevention checklist for training: warm up, hold form under progressive load, cool down, schedule recovery weeks, and act on the warning signs early.
Recovery
- Intermittent Fasting Start Checklist
Start an intermittent fasting plan with this actionable checklist. Prepare your body, plan your windows, and set yourself up for success with clear steps.
Nutrition Planning
- Marathon Training Checklist: 16–20 Weeks to Race Day
A marathon training checklist from base to race day: a 16 to 20 week plan, long runs in race kit, fuel every 30 to 45 minutes, and a 2 to 3 week taper.
Running
- Post-Workout Recovery Checklist
Optimize your post-workout routine with this actionable checklist. Learn to refuel, repair muscles, and enhance performance for faster, more effective recovery.
Recovery
- Powerlifting Meet Day Checklist
Ensure a flawless powerlifting meet day with this actionable checklist. Cover essential gear, nutrition, warm-ups, and strategic attempt selection to hit.
strength training
- Pre-Training Warm-Up Checklist
Maximize your workout safety and performance with our Pre-Training Warm-Up Checklist. Implement actionable steps, specific thresholds, and expert tips.
Recovery
- Pre-Workout Nutrition Checklist
Pre-workout Nutrition checklist: optimize your workout performance and recovery with this actionable pre-workout nutrition checklist.
Nutrition Planning
- Running Gear Checklist
Equip yourself for success with this essential running gear checklist from AI Fit Hub. Discover must-have apparel, tech, and safety items to enhance every run.
Running
- Sleep Hygiene Checklist
Optimize your sleep with this actionable checklist! Discover concrete steps to improve your sleep schedule, environment, and daily habits for deeper, more.
sleep fitness
- Strength Training Program Checklist
Build an effective strength training program with this actionable checklist. Define goals, structure workouts, implement progressive overload.
strength training
- Stretching Checklist: Warm-Up, Hold Times & Weekly Plan
A stretching checklist to tick off: dynamic moves before you train, static holds of 20 to 30 seconds for 2 to 3 rounds after, in a 10 to 20 minute routine.
flexibility
- Supplement Stack Checklist
Build an effective and safe supplement stack with our actionable checklist. Optimize your fitness goals by assessing needs, selecting evidence-based.
supplements
- Training Block Setup Checklist
Optimize your strength training with this actionable checklist for setting up effective training blocks. Plan progressive overload, manage volume.
strength training
- Weekly Meal Prep Checklist
Optimize your weekly nutrition with this actionable meal prep checklist. Plan, shop, prep, and store efficiently to hit your macro goals and save time.
meal prep
- Weight Loss Checklist
Plan sustainable weight loss with this practical checklist from AI Fit Hub. Set realistic goals, optimize nutrition, and structure activity for lasting results.
weight loss