The things qFIT does that a fitness app usually doesn't. Every one of them is
free, several work before you have an account, and Try the Demo on
the Home page lets you look around a real checklist before you join.
☑️ One check is the whole interaction
No reps, no sets, no weights, no timer you have to remember to start. You did
the thing, so you check the box — uncheck it if you slipped, and an Undo
puts back anything you'd recorded against 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.
📱 Your tracks and your watch check the boxes
With qLIVE, our Android app, your recorded tracks and a watch that syncs to
Health Connect — Garmin, Fitbit and others — check off your steps, walks, hikes,
rides, runs, paddles, swims and cardio minutes by themselves, on the right
day, each with a note saying where it came from. Only Targets you show, never one
you already checked, and one you uncheck stays unchecked.
📓 Detail when you want it, never when you don't
Behind the one check: log a set at a time, one box per set, up to
five; record an amount in the unit you set for that exercise — reps, weight,
minutes or 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
check 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.
🔬 “Arms”, “Triceps” or “Long Head” — your call
Three Muscle Detail Levels — one each for Strength, Stretching and Massage —
decide how finely your checklist splits the body: High-Level (Arms),
More Detailed (Triceps) or Most Detailed (the exact head of the muscle).
Any single muscle can be set to Show or Hidden by hand and keeps that setting when you change a level,
and an exercise under a muscle you don't show simply lists under the nearest muscle you do.
🧠 A To-Do list that shows its working
What's due now, ranked by what it actually needs — importance, then how far
behind you are, with a muscle you trained yesterday set apart under
🛌 Resting Today and not counted as due — and an explainer
that spells out exactly how it decided the order. It is not a black box: it
measures against your own goals or, for muscles, our recommended ones for the intensity
you've chosen, and the To-Do list and Checklist can both re-sort their rows
largest muscles first or A–Z instead.
🔥 A dashboard that answers “am I actually doing this?”
One percentage for how many of your goals you're meeting, each judged over
its own rolling window; what's still outstanding, split by type and priority;
momentum — this week against last, this month against
last; and the streaks and records behind your exercises. Not a
wall of graphs. What to do about it is on Home: a
randomizer deals you five exercises, one per muscle where it can,
from the muscles that are due next, and an Also Worth Doing
card turns up only when there's upkeep that isn't an activity — a
weigh-in, the days you forgot to log.
🏆 Compete on variety, not volume
Log in and see your last 30 days against your mutual contacts
— people you've added as contacts who added you back, on your
Contact List
or on qMEET or PacklistPRO, which share the same list —
on five measures — total activities, different activities,
different muscles, different exercises, and every box you checked
— plus an all-time board of how much of qFIT you've actually tried. Eight
treadmill runs are eight activities but one for variety, so doing
more different things beats doing one thing more. Nobody sees what you
did, only the counts, and whether yours appear at all is your call — your mutual
contacts see them unless you choose nobody.
💤 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. The Checklist does the same for anything at all: show only what you
haven't done in 2 days, 30 days, or a year.
⏮️ 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 check 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 check it.
🎲 Two ways out of a rut
Try Something
New is a hand-picked gallery of activities that aren't on your Checklist
yet — one tap adds one, and an Undo takes it straight back — and the checklist's own
randomizer picks something for you when you can't face deciding, or picks only
from what you've never tried. 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 any exercise 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.
🔁 234 routines, one tap to start
Every ready-made routine is on one
Routines page. Search it
— try back, knee, sleep, posture or
gym — or narrow it to the most common, the ones built for a
problem, the ones recommended for you or your own, or by topic (everyday,
healthy habits, pain and rehab, health conditions, sports, gym), then press
▶ Start and your Checklist shows just that routine, in its
own order, until you clear it. Each one opens on its essentials,
the handful of rows that matter most, and Full shows the rest.
Log in and you can ★ star the ones you come back to
— they lead the Checklist's Routine list, where All Favorites
Combined shows every one of them at once, and Home's Try a Routine
card — and a search also reads the problems each routine helps with, so
“plantar fasciitis” finds the one built for it though its name never
says so.
🩹 Routines for the thing that actually hurts
Ready-made routines you can start from, or build your own —
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, for logged-in members, covers 509 common
problems, each with a page of its own — what is going on, the
causes, what makes it worse or better, and when to get it checked, and on more
than 230 of them the numbers, the common myths, how it's assessed and the
research behind it — and for 506 of them names the routine
built for it. That is
150 problem-fixing routines out of the 234
ready-made routines in qFIT. A further section covers 51 common
conditions and ordinary features of the body that no routine changes, such as
appendicitis, hair loss or cellulite, with what does treat each one, or that nothing
reliably does, and when to get help, and a last one holds 10 guides
to prevention, preparation and safety — getting fit before surgery, ski
season prep, keeping up with checkups, massage tool safety. Find yours by body part or area of life, or in
everyday words like “sore” or “hurts”, and
+ Add to My List on the ones you have. Every routine doubles as a one-tap
filter on your Checklist, and with a ready-made one on, each row carries a line
saying why that routine includes it.
🧩 Tell it what hurts; the checklist reshapes itself
Check the everyday problems that apply to you — a bad knee, poor sleep,
a desk-bound neck — on your
profile, or with + Add to My List on
any Common Problems card or problem page. The list is optional and
completely private: no one at qFIT looks at it, it's never shown
anywhere or shared, and it's used for one thing only — suggesting
routines to you. Recommended for my problems then pulls every
routine matched to what you picked into a single list, Targets and Exercises
together, one tap from your Checklist, the top of the Routines page and Home.
Pick nothing and nothing about qFIT changes.
🎂 What's recommended at your age
Log in and Health at Your
Age lists what US guidelines recommend for someone your age, out of
62 screenings, shots, checkups and everyday habits — from a
blood pressure check to a colonoscopy, a mammogram, the shingles vaccine or 150
minutes of activity a week — each with its source, the date its guideline
was issued, and what to ask your doctor, gathered into one list of questions you
can print for your next checkup. Beside them: which of 184
everyday problems become common around your age, the routines worth starting
before they do, what's coming in the next five years, and the other
376 common problems, which are not tied to an age. Put one on your To-Do
with its real schedule, from 5 walks a week to once every 10 years, and log when
you last had it so it isn't shown as overdue. Tap + Add to My List on the ones
you want to keep an eye on and one tap shows only those, even the ones that
belong to another age — and ☆ any routine it suggests to make it a favorite.
It never asks about
your health — things like smoking appear as “If you smoked…”
lines for you to read — and a card on Home flags each birthday that brings
something new.
🚫 Track what you shouldn't be doing
Mark a Target as a penalty and the checkbox changes meaning:
it's now the thing you're trying not to do, and checking 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
Pick your Fitness Goal / Intensity (Bare Minimum, Moderate,
Aggressive or Extreme) and every section fills in, with a recommended goal for
each muscle. 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. 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. And on the Checklist itself, press
and hold any row for Quick Edit: visibility, priority and goal in
one small pop-up, which is also how a hidden row comes back to Show or Toggle.
🔧 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. Or turn it
round: pick the one piece of equipment you have with you, and the checklist
narrows to what you can do with it. Home and the gym each keep their
own equipment, and one Equipment dropdown switches
every list between them — so the cable machine is there on gym day and
gone when you train in the living room.
🤕 Injured? It stops suggesting what would load it
Check whatever you're injured or recovering from and every exercise mapped
to that area at all — not just as its main target
— disappears from your Checklist, your To-Do list and the Dashboard's
suggestions.
Deliberately cautious, because showing you something you shouldn't do costs
more than hiding one you could. Uncheck 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, worked
use cases, 132 glossary terms and a hand-written tutorial on
67 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, keeps running with no signal once it's open, 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 5,000 exercises, and your own on top
A catalog where every single one — not a
well-documented few — carries written how-to steps, nearly all carry
the background detail and most our own recommendations, filed across
234 muscle Targets and 30,000+ 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
a search finds it however you learned to call it, words in any order — and one-tap
How To buttons search YouTube, Google, ChatGPT or Gemini
for that exact movement. Over 3,000 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
117 muscles across six regions, each one saying in plain
words where it is, what it actually does and what trains it — and
27 flagged as the ones almost nobody works: the peroneals,
the deep hip rotators, glute med, 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 three filters narrow it to the overlooked
ones, a recommended short list, or the muscles no gym machine reaches.
Every card opens to More Details — where exactly the
muscle is, what a weak or a tight one feels like and, where it matters, when
to get it checked. A fold-away card ranks the muscles by
typical size, for men and for women, from published scans.
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 the last week, month, year or any range you pick —
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 checking “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 your Checklist for the day you're viewing, a
CSV of your whole tracking history for any date range, and
the numbers behind any chart. No export tier — each one is a
button.
🔔 A reminder you can silence at ten at night
A daily nudge about your Checklist, or a start-of-week one about your week,
by browser push, by email, or both
— and the email goes to whichever address you name,
not the one you joined with. Quiet Hours silence the
push overnight, a one-tap 12-hour snooze kills it for
the day, and a test button checks this device can show a
notification. 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 are one
page over, on Preferences.
🔐 One login for three sites, two-step verification when you want it
Check Use Two-Step Verification on Account & Security
and a login from a browser we don't recognize has to enter an emailed login code first. 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. Log Out Everywhere logs out
every device at once, this one included, Forget My Trusted Devices
makes every other device ask for a fresh login code the next time it logs in, logging 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.
📴 It opens in a basement gym
Install qFIT to your home screen and it opens full screen, like an app. To-Do,
How I Use qFIT, the Dashboard and Home are kept on the phone itself, so they still open,
to read, when the gym has no signal. The Checklist does too once you press
Save This List for Offline on it — the routine you're about
to do, or your whole checklist, with the details page of everything on it. What you
check off or log with no signal is kept on the phone and sent when you're back.
Catch Up needs a connection to load.
Press and hold the
icon for shortcuts straight to Home, the Checklist, To-Do or Quick Add. And on
every guide page, Save All Guides for Offline puts all the guides
on the phone, to read with no signal: The Essentials, the Muscle Guide, Organ Guide, Common
Problems and every problem page, Injuries, Health at Your Age, Colds, Flu &
Stomach Bugs, Fitness Tips, Glossary and Tips.