About qFIT

Total fitness, one checkbox at a time.

qFIT is a free, goal-driven fitness & wellness checklist. Set it up once and it tells you exactly what to do, every time you open it — based on the goals and priorities you set. Strength, stretching, massage, balance, cardio, diet, rest, and more. No thinking required — just keep checking boxes, and you will reach your goals.

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2,400+ Exercises

600+ Activities

33 Muscle Groups

7 Free Calculators

100% Free

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What Is qFIT?

qFIT is a goal-driven fitness & wellness checklist. It covers strength, stretching, massage, balance, cardio, diet, rest, and more. It is an activity tracker — but really it's a motivator. The Checklist and To-Do list are dynamic: they highlight what you should do first to meet the goals you set. Keeping that list short feels a little like a game.

What we're trying to help you do:

Make fitness easy and fun — and actually doable.
Do lots of healthy things every day and every week, not all at once on certain days.
Get out of the rut, break old habits, and try a wide variety of things.
Reach your goals without planning or thinking — just check boxes.
Turn the occasional healthy day into a healthy lifestyle.
Replace some gym time with sports and activities that are more fun.
Stay active, stay young, and work toward reversing pains & injuries.
Keep challenging yourself with small goals you'll actually hit.

By the Numbers

qFIT works because it already knows what there is to do. You are never asked to invent a workout — you're picking from a catalog that was built, written up and cross-referenced before you arrived.

🏋️ 2,400+ exercises

And not just names on a list: every single one carries step-by-step how-to, our recommendations and background detail. Nearly all of them also carry the other names the same movement goes by — so you'll find it however you learned to call it — and links out to more.

🤸 600+ activities

In 24 categories — strength, stretching, cardio, balance, massage, nutrition, rest, mental, social, productivity, sports and recreation, and monthly, weekly and yearly challenges. Fitness here is not only the gym.

💪 23 muscle groups, 18,000+ links

Exercises are mapped to the muscles they work, primary and secondary — 18,000+ connections across 33 body areas: 23 muscle groups plus the joints you can filter around when one of them is hurting. Plus 589 alternate muscle names, so searching “lats” or “quads” finds the same thing an anatomy textbook would.

🏠 1,000+ need no equipment

Over a thousand of the exercises require nothing at all — no dumbbell, band, ball, bench, machine or bar. Filter to those and you have a program you can run in a hotel room.

📋 100+ ready-made routines

Sequences you can start with instead of assembling one — including routines built to fix the everyday complaints that keep people from training: lower back pain, achy knees, sore feet and Achilles trouble, tight hips, stiff shoulders and a desk-bound neck — and Common Problems names which routine goes with which complaint, across 267 of them. Plus the ordinary ones — Morning, Bedtime, Pre-Hike, Post-Gym and full gym splits — and 7 free calculators (BMI, body fat, calories, heart rate zones and more) that ask for nothing and store nothing.

♾️ And then as many as you like

The catalog is the starting point, not the ceiling. Add your own exercises, activities and whole categories, rename anything, hide what you'll never do, and set your own points and goals. There is no cap, and none of it costs anything.

📖 60 pages with a built-in walkthrough

Nearly every screen carries its own tutorial you can open with the ❓ button, plus 131 glossary terms covering fitness, training, anatomy, cardio and strength, and inline tips on the pages themselves. Written by hand, not generated.

Counted on 31 August 2026 and rounded down — the catalog only grows.

Screenshots

Checklist screen on a phone. Eight color-coded category rows fill the screen — Challenges, Weekly Goals, Monthly Goals, Balance, Massage, Medical, Mental and Nutrition — and each row carries a large tick box, a HIGH priority tag, and a magenta chip such as "0/1-4d" marking a goal that has not been met yet. — The Checklist — every category you track, color-coded, with a box to tick.

To-Do screen on a phone. A "Search this list" box sits above three ranked rows — two Back massage targets and Barbell Hip Thrusts — each showing a tick box, the category it sits under, a HIGH tag, a "Never done" tag, a "0/1-7" goal chip, and a colored stripe down its left edge. — The To-Do list — what to do next, ranked by what is most overdue.

Dashboard screen on a phone. A large "30%" figure sits above the lines "High-Priority Goals: 33 of 129 met" and "Other Goals: 28 of 76 met", a green progress bar, and a "Goals Still to Hit" table splitting what is left into High, Medium and Low columns. — The Dashboard — how many of your goals you have actually met.

Feature Highlights

The things qFIT does that a fitness app usually doesn't. Every one of them is free, and several work before you have an account.

☑️ One tick is the whole interaction

No reps, no sets, no weights, no timer you have to remember to start. You did the thing, so you tick the box — and tick it again to undo it. Everything else in qFIT is optional detail layered on top of that one action, which is why it survives the weeks when you have no energy for admin.

📓 Detail when you want it, never when you don't

Behind the one tick: log a set at a time, one box per set, up to eight; record an amount — reps, weight, minutes, miles; write a note against that day, what hurt and what felt good; and time a stretch with a hold timer built into the exercise itself. Every category, target and exercise has its own page with its completion history and streak, and the streak rules written down so you know what breaks one.

🌳 Three levels, so you choose the detail

Category → Target → Exercise. Log “Stretching” as one tick on a bad day, or the specific stretch you actually did on a good one. The same checklist works for somebody tracking “did I move today” and somebody tracking forty individual exercises.

🧠 A To-Do list that shows its working

Just what's due now, ranked by what's most overdue — and an explainer that spells out exactly how it decided the order. It is not a black box, and you can change what it draws on: your profile intensity, or an intensity you pick just for today.

🔥 A dashboard that answers “am I actually doing this?”

One percentage for how much of today you've met, your current and best streak, what's still outstanding split by type and priority, and momentum — this week against last, this month against last. Not a wall of graphs: the four things that tell you whether the habit is holding.

💤 It notices what you're avoiding

A neglected muscles card names what you haven't worked recently — and you set what “recently” means. Most apps only tell you what you did; the useful half is the part you keep quietly skipping.

⏮️ Catch Up, for the days you missed

Backfill a day you forgot to log, against the date it actually happened, then drop straight back onto today. Missing three days doesn't have to mean losing the record of them — or pretending they happened this morning. Choose which day a tick lands, so a late-night session goes where you meant it, and Home flags the days in the last month that look too quiet — because usually you did the thing and forgot to tick it.

🎲 Two ways out of a rut

Try Something New shows you only what you've never done — one tap adds it to your checklist, one tap undoes it — and the checklist's own randomizer picks something for you when you can't face deciding. Variety is the thing that keeps a program alive, and neither of these waits for you to think of an idea.

⭐ Rate an exercise, then filter on it

Score anything for how effective it is and how much you enjoy it — then filter your checklist down to exactly that. “Show me the things that work and that I don't hate” is a real query here, and it's the one that keeps people going.

🩹 Routines for the thing that actually hurts

Ready-made routines you can start from instead of building one — Morning, Bedtime, Pre-Hike, Post-Gym and the gym splits, but also lower-back pain, achy knees, sore feet, tight hips, stiff shoulders and a desk-bound neck. Common Problems covers 267 everyday complaints, says what is going on with each, and for 249 of them names the routine that helps. Every routine doubles as a one-tap filter on your checklist.

🧩 Tell it what hurts; the checklist reshapes itself

Tick the everyday problems that apply to you — a bad knee, poor sleep, a desk-bound neck — on a list that is completely private: never shown anywhere, never shared. Then one filter on your Checklist, Recommended for my problems, pulls every routine matched to what you picked into a single list, targets and exercises together. Pick nothing and nothing about qFIT changes.

🚫 Track what you shouldn't be doing

Mark something a penalty and the checkbox changes meaning: it's now the thing you're trying not to do, and ticking it can take points off your day. The habit you're breaking gets tracked in the same place as the ones you're building.

🎚️ Goals without filling in dozens of numbers

Start from Easy Does It, Balanced or Beast Mode, or take recommended goals for every muscle in a single step. Before anything is rewritten you see exactly what's about to change and confirm it — and a bulk save you didn't mean can be undone.

🟣 The whole priority system is one color

Magenta means a goal isn't met yet and its window is closing. Do those first; everything else can wait. Goals read as “3 times every 7 days” and the window rolls — always the last 7 days counting back from today, never a calendar week that resets on Monday — so starting on a Tuesday doesn't waste a week. The built-in Weekly, Monthly and Yearly Goals categories are the one exception: those use real calendar periods.

⚡ Change fifty rows without a Save button

A spreadsheet-style grid where visibility, priority, points and goals are dropdowns across dozens of rows at once — and there is no Save button at all: each change writes itself, tells you it saved, and keeps your value in a red cell if it couldn't. Setting up a real program stops being an evening of one-at-a-time edits.

🔧 It hides what you can't actually do

Tell qFIT what equipment you have and everything requiring the rest disappears from your checklist, with one-tap presets for the usual setups. A list full of exercises you have no cable machine for is a list you stop opening.

🤕 Injured? It stops suggesting what would load it

Tick whatever you're injured or recovering from and every activity that works that area at all — not just as its main target — disappears from your suggestions and stops being scored against you. Deliberately cautious, because showing you something you shouldn't do costs more than hiding one you could. Untick it when you're better.

🌱 You never face an empty app

A short setup walks you in rather than dropping you on a blank list: apply a starter set of categories, targets and exercises in one tap, at the level of muscle detail you want — “Arms” if that's plenty, “Biceps Brachii” if it isn't — including a recommended set built to head off the common pains and the muscle loss nobody notices until it's happened.

✍️ Somebody actually wrote all this

Not generated filler: a first-person account of coming back from pain, training tips with the numbers cited, a worked example week, real people's use cases, 131 glossary terms and a hand-written tutorial on 60 of the pages you can open with the ❓ button. The reason most trackers get abandoned is that nobody explained the thing you were looking at.

🧮 Seven calculators and a workout timer, no account

BMI, body fat by the tape method, daily calories, macros, one-rep max, running pace and water intake — all sharing one Your Stats card and recalculating as you type, imperial or metric. The timer does intervals, rest and stopwatch with one-tap Tabata, HIIT and EMOM presets, works offline, and holds your screen awake so the phone doesn't sleep mid-set.

❤️ Heart-rate zones, thirteen ways

Not one formula and a shrug. Thirteen published zone models — Karvonen, %HRmax, the AHA split, all three Garmin methods, Apple Watch's zones, Friel run and bike, Coggan, Seiler's polarized three-zone, Zoladz and Maffetone MAF — on top of nine different age-to-max-heart-rate equations. Serious methods genuinely disagree with each other, so qFIT lets you pick the one you actually train by instead of pretending there's only one answer.

📚 Over 2,400 exercises, and your own on top

A catalog where every single one — not a well-documented few — carries written how-to steps, our recommendations and the background detail, filed across 168 muscle targets and 18,000+ muscle links, plus a muscle guide covering the groups people forget. Nearly every one names the muscles it works and the other names the movement goes by, so you'll find it however you learned to call it — and one-tap How To buttons search YouTube, Google, ChatGPT or Gemini for that exact movement. Over 1,000 of them need no equipment at all. Add your own, file them where you think they belong, and hide instead of delete so you keep the history.

💪 A muscle guide and an organ guide

108 muscles across six regions, each one saying in plain words where it is, what it actually does and what trains it — and 24 flagged as the ones almost nobody works: the peroneals, the deep hip rotators, the TFL, the pelvic floor, the muscles inside your own feet. You can search it by the problem rather than the name, so “shin splints” and “plantar fascia” both land on the muscle behind them, and one filter hides everything except the overlooked ones. Its matched pair, the organ guide, does the same for 40 organs across eight body systems — what each one does, and the habits that keep it working — and every card there opens real Targets and routines in your own account.

📈 Charts that count effort, not just check marks

Activity over time by week, by month and over longer ranges — switchable between counting check-offs and counting points, the effort score you set per activity, so twenty minutes of rehab isn't scored the same as ticking “drank water”. Break it down by category, target or individual exercise, save any chart as an image, or download the day-by-day numbers behind it.

⚖️ Weight, waist and body fat on one trend line

Log any of the three against a date — all optional, fill in whichever you actually track — and watch the line rather than a single number. Saving the same date twice updates that day instead of stacking up rows. Private to you, and it touches nothing on your checklist.

🖨️ Your history walks out with you

A clean printable checklist (or save it as a PDF), a CSV of today's list, a CSV of your whole tracking history for any date range, and the numbers behind any chart. No export tier, no “contact us to request your data” — it's a button.

🔔 A reminder you can silence at ten at night

A daily nudge about your checklist by browser push, by email, or both — and the email goes to whichever address you name, not wherever you happened to sign up. Quiet Hours hold the push back overnight, a one-tap 12-hour snooze kills it for the day, and a test button proves delivery works before you start relying on it. All of it off until you switch it on: nothing here emails you because you registered.

🎨 Color-code it so a long list scans in one look

Give every category its own color and a fifty-line checklist stops being a wall of text. Pick a ready-made scheme, shuffle until something fits, tune the saturation and brightness, or set one category by hand with a real color picker — the page repaints as you go and saves nothing until you press Apply, so there is no wrong move to undo. Dark mode, text size, page background and which page qFIT opens on sit alongside it.

🔐 One login for three sites, two-factor by default

Sign in from a browser we don't recognize and qFIT emails a one-time code — on by default, not buried in a settings page — and a browser you already trusted on any of our sites is trusted here too. The same account opens qMEET and PacklistPRO, so it's one password, not three. Sign Out Everywhere ends every other session from whichever device you still have, signing in with Google means we never hold a password for you at all, and you can deactivate the account yourself without emailing anyone to ask.

What You Can Do

🏋️ Strength & Workouts

Build strength with the exercises, machines, sports, and activities you actually enjoy — add anything you like, or want to try.

🧘 Stretching & Mobility

Loosen up, improve your range of motion, and move more comfortably every day — morning, bedtime, or anytime you feel stiff.

💆 Recovery & Massage

Work in self-massage and recovery so soreness and stiffness don't pile up — especially after a hard day.

⚖️ Balance & Stability

Stay steady and help protect against falls. Small daily balance work adds up to a lot over time.

❤️ Cardio & Conditioning

Walks, runs, rides, classes, machines — whatever gets your heart rate up. Pair it with Heart Rate Zones to keep the effort where you meant it to be.

🥗 Diet & Rest

Track the healthy habits that aren't workouts too — eating well, hydration, and getting enough sleep.

🎲 Variety & Discovery

Break out of ruts — Try Something New and the Checklist's randomizer nudge you toward things you haven't done, so you never get bored.

🩹 Aches, Pains & Prevention

Starter sets aimed at the usual suspects — lower back, knees, feet, hips, shoulders — plus a muscle guide that flags the stabilizers most routines quietly skip.

How It Works

Build a list in a couple of minutes. The Quick Start wizard applies starter templates and switches on the activities you already do — you rarely type anything from scratch.
Set your goals once. Tell qFIT what you want — e.g. quads 3 times every 7 days, or the spin bike once a week. Presets fill everything in if you'd rather not think about it.
qFIT shows what's next. Your Checklist and To-Do list put the most urgent thing at the top: importance first, then how far behind a goal you are, then how long it's been neglected.
Just check boxes. No planning, no thinking — knock out a few things whenever you have a minute.
Watch progress build. The Dashboard and Charts show streaks, counts, points and trends as the days add up — including what you've been avoiding.
Keep it fresh. Add new activities, try something new, and dial qFIT up or down as you grow.

Missed a few days? Catch Up lets you tick off what you actually did on days that have already gone by, so your history stays honest.

Tracking & Goals

✅ The Checklist

Your daily home base. Search it, filter it by priority, routine, progress or equipment, shuffle it for variety, and step back through past days to log what you did. Print a clean copy or export it as a spreadsheet.

⏳ The To-Do List

A short, ranked list of what to do next — nothing else. Open a Target inline to tick its Exercises without leaving the page, or narrow it by priority, category and list size.

🎯 Goals that roll

Goals read as “3 times every 7 days”, and the window rolls — always the last 7 days counting back from today, never a calendar week that resets on Monday. Any length works the same way, 30 days or 365.

The one exception is the three built-in Weekly, Monthly and Yearly Goals categories: those use real calendar periods, so a single tick covers the whole week, month or year.

🟣 One color to learn

Magenta means a goal isn't met yet and the window is closing. Do those first; everything else can wait. It's the whole priority system in one cue.

🔥 Streaks & points

Streaks count consecutive days you actually did something. Points are an optional score you set per activity — effort and long-term benefit, not just minutes — totalled on the Dashboard and charted over time. Negative points mark things you shouldn't be doing.

📈 History that means something

Every Category, Target and Exercise has its own page with completion history, per-day notes, and an amount you can log (reps, weight, minutes, miles). One box per set, up to eight, so three sets in a day are recorded as three. Charts compare periods, group by category, and export to CSV.

🎥 “How do I actually do this?”

Every exercise carries its own written steps, the muscles it works and the equipment it needs — plus one-tap How To buttons that search YouTube, Google, ChatGPT or Gemini for that exact movement, so you're never guessing at form.

🎯 What you've been avoiding

Your Home page calls out the muscles you haven't checked off in a while, longest-neglected first, with the exercises that would fix each one a tap away. Ticking the muscle itself is what clears it from the list.

📝 Days that look too quiet

qFIT also flags days in the last month with barely anything logged — because usually you did the thing and forgot to tick it. Tap a day to open its checklist, or fix several at once in Catch Up.

🧭 A nudge while you're finding your feet

Home keeps a short Suggested To-Do's list of things worth setting up. Rows tick themselves off as you actually do them, and you can tick the rest by hand; either way they clear off the list, and Show Completed Items brings them back. It disappears once you've worked through it.

Setting It Up (Once)

qFIT is meant to fit you, so almost everything is adjustable — but you can skip all of it and start from templates. Nothing here is required to begin.

Starter templates

Apply a sensible starter set of Categories, Targets and Exercises in one tap, at the level of muscle detail you want. Includes a recommended set aimed at preventing common pains and muscle loss.

Add from the library

Search a large shared activity library and tap to add — exercises, stretches, machines, sports and everyday activities. Anything missing, you add yourself; your own entries are private to you.

🔁 Routines

Bundle the things you do together into a named routine — Morning, Bedtime, Gym Day, Pre-Bike Warm-up. Each one becomes a filter on your Checklist, so a whole session is one tap away. Splits across several days are supported.

🏋️ Only what you can actually do

Tell qFIT which equipment you have — individually, or with Full Gym / Home Gym / Bodyweight presets — and exercises you can't do stop cluttering your list. Nothing is deleted; flip it back any time.

👁 Show, toggle or hide

Every item is always shown, shown only when you toggle it on, or hidden but kept on file with its history intact. It's how you keep a big library without a long list.

⚡ Change a lot at once

Bulk-edit visibility, priority, points and goals across dozens of rows in a grid — each change saves itself, with no Save button to remember — set every goal at once from a preset, color-code your Categories, and drag them into the order you think in.

Tools

⏱️ Workout Timer

Interval, rest and stopwatch modes with one-tap Tabata / HIIT / EMOM / 40-20 presets, audio and vibration cues, and a screen that stays awake mid-set. Your settings are remembered on the device.

🧮 Fitness Calculators

Seven of them — BMI, body fat, daily calories, macros, one-rep max, running pace and water intake. Enter your stats once and they all recompute; the 1RM one builds a full percentage table. The math runs in your browser and nothing here touches your Checklist. Signed in, Your Stats follow you to your other devices; each calculator's own numbers stay on the device you typed them on.

❤️ Heart Rate Zones

Your five personal BPM ranges, with an optional resting-heart-rate refinement (the Karvonen method) and a choice of max-HR formula. Signed in, they're saved to your profile.

💪 Muscle Guide

What every major muscle does, where it is, and the moves that train it — searchable by name, alias or exercise, filterable by region, with the commonly-overlooked stabilizers called out.

⚖️ Body Metrics

Log weight, waist and body-fat percentage against a date — all three optional, fill in whichever you track — and watch the trend line. Saving the same date twice updates that day rather than piling up rows. Pounds and inches; private to you; nothing here touches your Checklist.

🗓️ Catch Up

Forgot to tick things off for a few days? One 30-day grid backfills them all at once. Every tick saves instantly, and an Undo sits at the top for a few seconds in case you clear the wrong day.

🖨 Print & export

A clean printable Checklist (or save it as a PDF), a CSV of today's list, and a CSV of your whole tracking history. Your data is yours.

👋 Invite a friend

Send a personal join link by email, share it from any app, or let someone scan the QR code in front of you.

Learn & Stay Motivated

💡 Fitness Tips

Training smart without overtraining or injury, recovery, fueling, and weaving movement into a normal day — skimmable, searchable, and distilled into rules of thumb at the end.

🩹 Common Problems

267 everyday aches and complaints — lower back pain, knee pain, sore feet, a stiff neck, tension headaches, poor sleep — with what's going on, the strength, stretching and massage work that genuinely helps, and when to get it looked at instead of self-treating. 249 of them name a ready-made Routine you can pick straight from your Checklist — which is also where every card on the page links, so the routine list is one tap away.

🔥 Motivation

One honest account of why most “permanent” aches turned out to be fixable — and the patterns behind them, including why the pain is rarely where the problem is.

📅 My Week & Use Cases

Worked examples of how qFIT fits into real days — mornings, gym days, at home, bedtime. These are somebody's example week, not a report of your data.

🎲 Try Something New & Recommended Activities

Ideas you haven't tried yet, and the picks we'd suggest to almost anyone. One tap adds a Try Something New idea to your Checklist.

📖 Glossary, Tutorials & Tips

Every fitness and qFIT term in one searchable place, a short guided tutorial on each screen, and the shortcuts that make daily tracking faster.

🧭 Guided Tour & Walkthrough

The friendly version first — the three levels, your weekly Checklist, how to read the counts, and the Dashboard — then the long-form walkthrough when you want every option explained.

🧰 Troubleshooting & Site Map

What to try when something won't save or a page looks stuck — ordered least disruptive first, so step 1 costs you nothing — and a searchable index of every page you can open, grouped the way the menus are.

❓ The Help page

One page that gathers all of the above — walkthrough, tutorials, tips, glossary, troubleshooting and the site map — so you never have to remember which one had the answer.

Who It's For

Fitness apps are often built for bodybuilders and fitness nuts. qFIT works for them too — but it's especially useful for the rest of us:

Average people who want to get fit and stay fit — especially if you don't know where to start.
Anyone who just wants to do the bare minimum to avoid aches, pains, and age-related issues.
Anyone who tends to be inactive, unmotivated, or simply busy.
Anyone who sits for a large part of the day.
Anyone trying to stay on track with physical therapy.
Anyone wanting to prevent or delay stiffness, poor range of motion, or muscle loss.
Athletes and bodybuilders who want a simple, actionable plan to keep them on track.
Anyone who wants to work exactly the right muscles without hours of research.

What Makes qFIT Different

It's free, and it's built to be simple, customizable and actually doable — because the program you keep doing beats the program you quit, and that's THE most important thing. It's designed for every day, not just gym days: most of what's on your list takes a minute, so there's always something you can tick. Start from templates, then dial it up or down: add any sports, activities, workouts, and exercises you like, set a few goals, and get at it. There's always something new.

Free

100% free. No ads, no upsells, no “premium” wall. Every feature is available to everyone.

Private

No third-party ads or trackers, and we don't sell or share your data. Anything you create is private to you. See Security & Privacy.

Doable

One job done well — tell you what to do next so you actually keep going, week after week.

The Words You'll See in qFIT

qFIT organizes everything into three simple levels:

1. Category

The top level — a broad area like Stretching & Mobility, Strength & Workouts, or Nutrition.

2. Target

A focus inside a Category — usually a muscle or goal, like Quads or Core.

3. Exercise

The specific thing you do — an exercise, stretch, machine, sport, or activity. This is what you check off.

✅ Checklist

Your main qFIT list — everything you can do, with checkboxes. Check things off as you go.

⏳ To-Do List

A short, dynamic list of what to do next, based on your goals and priorities.

🔁 Routine

A saved bundle of things you do together (Morning, Bedtime, Gym…). Pick one from the Checklist's filter dropdown.

🎯 Goal

How often you intend to do something — “3 times every 7 days”. The window rolls; goals drive what qFIT suggests.

A Few More qFIT Words

Magenta Tag

You haven’t hit this goal yet in its window — a reminder, not a deadline. It clears the moment you reach the target.

Streak

Days in a row you checked something off. It counts completions, not whether you hit the goal, and stays alive if the last one was today or yesterday.

Points

An optional per-activity score reflecting effort and long-term benefit. Totalled on the Dashboard and chartable alongside plain checkbox counts.

Visibility

Whether an item always Shows, appears only when you Toggle it on, or stays Hidden — kept on file, with its history, but off your list.

Priority · Enjoyable · Effective

Per-item settings that tune how qFIT ranks and suggests things to you.

Split (1/3, 2/3, 3/3)

Routines that divide a workout across several days — common for gym programs.

Site Mode

How much of the interface is shown — Simple, Standard (where new accounts start), or Everything. On qFIT today it only hides the two extra filters on your To-Do list; more is planned.

Detail Level

How granular your muscle Targets are — High-Level, More Detailed, Most Detailed — chosen in Quick Checklist Setup. They stack, so ticking two gives you both Arms and Biceps. Different thing from Site Mode.

📖 Every one of these — plus more than 130 fitness, training, anatomy, cardio, strength, nutrition and recovery terms in plain English — is on the Glossary page, with a search box. You don't need to know any of it to start.

Make It Yours

As much app as you want

Simple trims the interface, Standard — where new accounts start — is the everyday default, and Everything is for tinkerers. Switch any time in Preferences. On qFIT it currently changes just one thing: Simple hides the two extra filters on your To-Do list. Nothing is ever switched off, and no page is closed to you in any mode.

Looks the way you like

Dark mode, text size, page background, per-Category colors, and one answer to “where should qFIT open?” that the logo, signing in and the installed app all follow — including where I left off. Everything previews as you pick it and follows you to every device you're signed in on.

Reminders, not nagging

Opt into a daily nudge, a start-of-week one, or neither — by push, by email, or both. Turn them on in Preferences; subscribe a device and set Quiet Hours on Notifications. Email can go to a different address from the one you sign in with, and Quiet Hours silences push (untick Email if you want silence there too).

Works at the gym

Install qFIT to your home screen and it launches full-screen and keeps working offline for pages you've already opened — useful in a basement studio or a dead-zone gym. No app store, nothing to download.

Nothing to configure

Your time zone is detected from your device, so the day rolls over at your midnight and follows you when you travel. Sessions last a year, so you stay signed in.

Your account, your call

Sign in with Google or a username and password, and change either any time. A sign-in from a device none of our sites has seen before asks for a six-digit code emailed to you — on by default, switchable off, and you can forget your other trusted devices in one click. Left yourself signed in somewhere? Sign Out Everywhere ends every session at once. Export your history whenever you like, and if you want to stop, deactivating hides your account without erasing anything (ask us and we'll switch it back on).

Free, No Ads, No Data Sharing

qFIT is 100% free. No ads, no upsells, no “premium” wall, no trackers, and no credit card. Every feature is available to everyone — there is no paid tier holding anything back. We never sell or share your information, and your training data is yours.

We're just trying to help others and share what we've learned. Have an idea or hit a bug? Tell us — every submission gets read by a human. Your Contact Us Log keeps what you sent and anything we wrote back, and what shipped is listed on What's New.

📋 Detailed List of Features

Everything qFIT does, in one place. You don't need to read this to get started — the setup wizard walks you through it. This is here for people who want to know exactly what they're signing up for.

The daily loop

Tick a box to log an activity. Tick it again to undo it. That's the whole interaction.
Your Checklist is a tree with three levels — Category, Target, Exercise — so you can log “Stretching” as one tick, or the specific stretch you did.
Step back and forward a day at a time, or jump straight back to today, to log against a different date.
Choose which day a tick is recorded against, so a late-night session lands where you want it.
Log a set at a time — one box per set, up to eight, for the day you're on.
Write a note against the specific day you checked something off: what weight, how it felt, what hurt.
Catch Up backfills days you missed, with its own filter, then drops you back on today.
A To-Do badge in the nav shows how much is due right now, from any page.

Getting the list down to what you can face today

Filter the Checklist by priority, category, routine, visibility, how effective it is and how much you enjoy it — plus a Randomize option when you want the decision made for you.
Show all temporarily drops every filter; Reset filters puts them back in one tap; Re-randomize reshuffles the random pick.
Search the tree, choosing how wide the search reaches.
Show or hide columns: progress against goal, when you last did it, the priority pill, points, and the running total.

Every activity has its own page

Stat boxes with the headline numbers for that exercise at a glance.
A completion history showing every day it was logged, and how many times.
Your current streak, with the streak rules written down so you know what breaks one.
A hold timer built into the exercise itself, for stretches and holds you're meant to time.
A day stepper, so you can move backwards and forwards while logging.

The To-Do list

Just what's due now, ranked by what's most overdue. Nothing else.
Open any row and log completions against it without leaving the list.
Filter by what to show, priority and category, and cap how many appear.
Base the list on your profile intensity, or on an intensity you pick just for today.
Choose how finely muscles are broken out, so the list matches how you think.
An explainer shows exactly how the list decides what comes first. It isn't a black box.

Your Home page

Quick actions — one tap to the things you do most.
Reminders, and a “did you log everything?” prompt so nothing quietly slips.
Neglected muscles — what you haven't worked recently, with control over what counts as neglected.
Suggested to-dos: a short list of sensible next actions, which you can reset or hide once done.
Collapse any card you don't want, and it stays collapsed next time.

Seeing that it's working

Dashboard: today's completion percentage, your momentum, current and best streaks, what's still outstanding by type and priority, and a random pick to do next.
Charts: activity over time by week, month and longer ranges, switchable between counting check-offs and counting points, with a breakdown by category, target and exercise.
Save any chart as an image, or download the day-by-day numbers behind it.
Body Metrics: log weight, waist and body fat over time and see the trend. One entry per day; saving again replaces that day.

Goals

Set how often you want to do each thing, at all three levels, plus muscle and non-muscle groups.
Start from Easy Does It, Balanced or Beast Mode instead of filling in dozens of numbers.
Take recommended goals for every muscle in a single step.
Set different, harder goals for the rows you marked high priority.
See exactly what's about to change, and confirm, before goals you already set get rewritten — and undo a bulk save you didn't mean.
Save one section at a time, or all at once.

The five-step setup, done once

Quick Start — what qFIT is and how the Checklist works.
Quick Checklist Setup — starter templates fill your Checklist, at the level of detail you choose. The detail level you pick also becomes your Muscle Detail Level, one setting that decides how broadly your exercises are grouped under muscles.
Quick Add — switch on what you already do. Toggles save instantly; there's no Save button to forget.
Edit Filters — tell qFIT what equipment you have and it hides what you can't do, with one-tap presets.
Edit Colors — give every category its own color, from Blues, Greens, Grays, Rainbow or striped, with a live preview before anything saves.

Building your own library

Add or edit an exercise with the muscles it works, how to do it, alternate names, equipment, your notes and the units you measure it in.
Add or edit categories and targets with colors, goals, scheduling, visibility, priority and points.
Rate an exercise for how effective and how enjoyable it is — then filter your Checklist on exactly that.
Mark a target as a muscle so it counts toward muscle goals and the neglected-muscle card.
Mark something a penalty — an activity you're trying not to do. The checkbox changes meaning, and ticking it can take points off the day.
Decide per category whether it shows a checkbox of its own, whether it shows the date you last did it, and what it's worth in points — and tick a category off for a day directly on its own page.
Choose whether a target appears in the weekly summary at all.
Routines: a saved set of exercises you do together, like Gym Day.
Common Problems — 267 everyday aches and complaints, what is actually going on with each, the strength, stretching and massage work that helps, and the ones to have looked at before self-treating. 249 name a ready-made routine you can put straight on your Checklist.
Drag categories into your own order, or sort A–Z. Every move saves itself.
Bulk Edit: change visibility, priority, points or goals across dozens of rows at once, every change saving itself.
Hide instead of delete — hiding keeps the history, deleting erases it, and the difference is spelled out where you choose.

Learning your way around your own body

A muscle guide — 108 muscles across six regions, each saying in plain words where it is, what it actually does and what trains it, with 24 flagged as the ones almost nobody works. Search it by the problem rather than the name, so “shin splints” and “plantar fascia” land on the muscle behind them.
An organ guide — 40 organs across eight body systems: what each one is, what it does, and the everyday habits that keep it working. Every card ends with real Targets and routines you can open straight from it, so “look after your liver” turns into something you can actually tick off.

Tools you can use without signing up

Seven fitness calculators sharing one Your Stats card, recalculating as you type: BMI, body fat by the tape method, daily calories (BMR and TDEE), macros, one-rep max, running pace and water intake. Imperial or metric with one toggle.
A workout timer — interval timer, rest timer and stopwatch in one page, with one-tap Tabata 20/10 ×8, HIIT 30/30 ×10, EMOM 60s ×10 and 40/20 ×6, audio and optional vibration cues. Works offline, and holds the screen awake so your phone doesn't sleep mid-set.
Fitness tips — training advice rather than app help: training safely, recovery, fuel and everyday fitness.
Heart rate zones from your age and resting rate, using any of thirteen published zone models — Karvonen, %HRmax, the AHA moderate/vigorous split, all three Garmin methods, Apple Watch's automatic zones, Friel for running and cycling, Coggan, Seiler's polarized three-zone, Zoladz and Maffetone MAF — and any of nine age-to-max-heart-rate equations, with the sources cited. (Needs an account, so it can save them.)

Staying interested

Try Something New — ideas you haven't done, where one tap adds one to your Checklist and one tap undoes it.
The activity randomizer shuffles you something to do next, with control over what it draws from.
Recommended activities, and an Also worth doing card for things not already on your list.
My Week and Use Cases — worked examples of fitting qFIT into a real day.
Motivation — why most aches and pains aren't “getting old”, and what actually fixed them.

Getting it out of the app

Print a clean copy of the Checklist, or save it as a PDF.
Export the Checklist to a spreadsheet — choose the date, the number of rows and the layout, with a preview and copy-to-clipboard.
Export your whole check-off history for any date range.
Export the To-Do list, the chart data, or the numbers behind a chart.

Reminders that respect you

Push on the devices you choose, email to an address you choose, or both — and the page tells you which address reminders are actually going to.
Quiet hours, and a Do Not Disturb that silences everything for 12 hours.
Turn push off on just the device in your hand, without touching the others.
Fire a test notification to check your browser, with diagnostics if it isn't working and a walkthrough if your browser blocked them.

Your account and how the site looks

Your profile: name, contact details, a backup email and phone, location, time zone and birthday.
Themes including dark mode, font size, a re-tintable background, site mode, and which page qFIT opens on. The color editor previews every change live and saves nothing until you press Apply, with ↺ Reset and a ↺ Shuffle if you would rather it picked.
Bring back every dismissed inline tip, every Need to Know popup, or the getting-started card, whenever you want them again.

Help, if you want it

A guided tour of the three levels, the weekly Checklist, reading the counts and the Dashboard.
A short tutorial on every page, replayable any time.
Need to Know popups for the things that genuinely surprise people, each hideable.
Dismissible inline tips, with one reset that brings them all back.
A searchable glossary — and the search reaches the definitions, not just the titles.
A tips page with a Recommended For You section based on how you actually use qFIT.
A site map you search by what you want to do rather than by page name, and an All Pages list color-coded by who can open each one.
A Help hub that gathers the walkthrough, tutorials, tips, glossary and troubleshooting in one place.
Troubleshooting for when something is stuck, including a Clear Cookies button that tells you what it keeps and a way to clear the cached copy this device is holding.
What's New — the release notes, filterable and paged, with a badge in the navigation when there's something you haven't read.
Press ? on any page for keyboard shortcuts.

Getting hold of us

Contact us with a problem, an idea, a question or anything else — the form changes what it asks depending on which you pick, and takes screenshots and file attachments.
Everything you send is kept in your own message log, with any reply, searchable and filterable and paged.
A feedback button on every page that already knows which page you're on.
Donate if you want to, by PayPal or Venmo, with suggested amounts or your own — or copy the link instead of opening it. Nothing in qFIT is locked behind it.

Bringing somebody with you

Invite by email with one-tap common domains, hand your join link to any app, copy it, or let someone scan a QR code.
The page tells you plainly what actually credits an invite to you.

Trust and account safety

Two-factor authentication is on by default, not buried in a settings page.
Sign in with Google if you'd rather not have another password.
Sign out everywhere ends your session on every other device, and you can make every device ask for a code again.
Deactivate your own account yourself, without emailing anybody.
The sign-up form explains itself — every field has a “why do you ask?” explainer.
See recent activity on your own account, so you'd notice something you didn't do.
Password recovery answers the same either way, so it never reveals whether an account exists, and the account locks after repeated wrong passwords.

One account, three sites

Your qFIT login is the same login for qMEET (local events, groups and people who share your interests) and PacklistPRO (trip packing and planning). One sign-up, one password, nothing to join twice.

It works where you are

Works offline — a banner appears, pages you've already visited still load, and saves are retried when you're back.
Install it to your home screen like an app, with separate iPhone/iPad and Android instructions.
Three site modes — Simple, Standard and Everything — so the app is as small or as complete as you want.
Themes including dark mode, adjustable text size, a re-tintable background, and a choice of which page qFIT opens on.
iPhone HEIC photos are converted in your browser before upload, so they attach like any other picture.
A feedback button on every page, with screenshots, about that exact page.
If your session expires you're offered a way to stay signed in, instead of silently losing what you were doing.

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