Building A Custom List With Customer Input

Hi all, I am new to this. Have zero coding experience. What I am hoping to do is to set up a list of exercises for clients to do. Each of the selected items will become an item in the dataset. Then each day, the client will “check the box” for the exercise they have completed that day. I need to track over time, how many of each exercise they have done. I try to use checkbox but they only add tags to a line item, rather than adding the line item itself. Can anyone help to tell me step by step how to do this?

Or can anyone point me to a tutorial video that does something similar?

Thanks!