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Get More Out of qFIT, in Less Time.

qFIT has a lot of small features that make tracking your fitness habits faster. Here are the ones users find most useful — search for anything, or browse by area of the site below. New tip every time you look.

New here? About covers what the site does. Help covers what to do when something goes wrong.

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Tips by Area

The features users find most useful, grouped by area of the site. Skim the headings, or use the search box above to jump straight to what you need.

Getting Started

  • Try before signing up. Hit About or Tutorial to see what qFIT does without creating an account.
  • Install it like an app. On phone or desktop, use your browser's “Install” or “Add to Home Screen” option. qFIT is a Progressive Web App (PWA), so installed copies launch full-screen and work offline.
  • Free, no ads. Create an account — no payment, no ads, no upsells. Track as many Categories and Methods as you want.
  • Pick your detail level. See the Modes & Detail Levels section below. Switch any time from Preferences.

The Checklist

  • The Checklist is your daily home base. Categories → Targets → Methods roll up so you can check off what you did today and see your streaks at a glance.
  • Color bars show what needs attention. Magenta means a goal hasn't been met; yellow means you haven't checked the Method off in your highlight-after window.
  • Quick-toggle a whole Target. Checking a Target row marks all its Methods done at once — handy when you complete a whole routine in one session.
  • Filters and options live in one panel. The Options strip remembers your filter choices per device, so the Checklist looks the same every time you open it.

My Day, My Week & To-Do

  • My Week shows a 7-day grid of what you've checked off — great for spotting gaps before they become habits.
  • To-Do surfaces high-priority Methods that haven't been done today, and Methods whose goal hasn't been met for the week or month. Work the list top-down and you stay on track.
  • Dashboard rolls everything into one view — current streaks, goals at risk, what's coming up. Open it first thing in the morning.
  • Charts turn months of check-ins into a visual progress story. Group by Category or Target to compare how different parts of your routine are trending.

Goals

  • Three goal windows. qFIT tracks Yearly, Monthly, and Weekly goals on every Method — pick whichever cadence matches the habit you're building.
  • Goals roll up automatically. Set a goal at the Method level and it counts toward the Target and Category totals — no double-entry.
  • Goals not met show magenta. The color cue on the Checklist makes it obvious which goals need attention today.
  • Quick-configure all your goals from Quick Goals.

Setup & Routines

  • Start fast with Quick Start. Quick Start seeds your Checklist with sensible defaults so you don't stare at a blank page.
  • Group Methods into Routines. Edit Routines lets you bundle Methods into named workouts — check off the whole routine when you finish.
  • Edit hierarchy in bulk. Bulk Edit changes Categories, Targets, and Methods many rows at once instead of opening each one.
  • Reorder Categories with drag-and-drop. Use Order Categories so the Checklist follows the order that makes sense to you.

Learn

  • Fitness Tips & Training Tips. Fitness Tips covers nutrition, recovery, and habit-building basics; Training Tips focuses on form, intensity, and program design.
  • Try Something New. Try Something New suggests Methods you haven't tried yet — great for getting unstuck when motivation dips.
  • Recommended Activities. Recommended Activities pairs Categories with activities people commonly use to hit those goals.
  • Heart Rate Zones. Heart Rate Zones shows how to calibrate effort for cardio Methods.

Modes & Detail Levels

  • Simple — the bare-minimum Checklist. Best for casual users and people who want one page and no clutter.
  • Standard — the everyday default. Goals, streaks, and color cues for the features most users actually use.
  • Ludicrous — every option exposed: heart-rate zones, custom keywords, advanced filters, RPE, equipment notes. For programming nerds and coaches.
  • Switch any time from Preferences.

Customization

  • Dark mode. Toggle dark/light in Preferences. The site remembers your choice across devices.
  • Font size. Small / medium / large is a one-click change in Preferences. Especially useful on small phones.
  • Color cues. Quick Colors lets you tune the magenta/yellow/green thresholds so the Checklist matches your sense of urgency.
  • Filter presets. Quick Filters saves the Checklist filter combinations you use most often.
  • Time zone. Set your time zone in Preferences so daily check-offs roll over at midnight your time, not server time.

Mobile & Offline

  • Works offline. Once a page loads, you can keep using it without a connection — check off Methods at the gym, on a run, in a basement studio. A red banner appears when you go offline so you know to retry saves later.
  • Install to home screen. Use your browser's “Install” or “Add to Home Screen” option. The installed app launches full-screen.
  • Designed for thumbs. Tap targets are sized for one-handed use; the hamburger nav collapses on small screens.

Power-User Shortcuts

  • Back-to-top button. A small ↑ button appears in the bottom-right once you scroll down a long Checklist. One tap and you're back at the header.
  • Clearable search. The × button inside search boxes clears the input in one tap — faster than backspacing.
  • Tips remember their state. Click the ⓘ button on any page to open its tips card; click × to close. The site remembers your choice per page.
  • Sessions last a year. You stay logged in across browser restarts and idle periods. If a session does expire mid-edit, qFIT offers to re-authenticate without losing your work.

Account

  • Forgot password? Use the Forgot Login page. We send a recovery link or temporary password to the email on file.
  • Invite a friend. Invite sends a personal join link via email or SMS — or share the QR code on the page.
  • Update your profile or password. User Profile is where your name, email, phone, and location live; change your password on Update Credentials.

Tips for Every Page

Each page on the site has its own ⓘ Tips button. Here are all of those tips in one place, grouped by area — tap a group to open it, or search above to find a specific page.

Start Here

Checklist

  • ✅ Check off a Method to record it for today. Tap the date picker to log a different day.
  • Tap a Category to expand its Targets and Methods.
  • ✏️ Press and hold — or double-click — any Category, Target, or Method name to open its details page, where you can view its history and edit it.
  • 🔍 Use the Filter dropdown to focus on a Routine (e.g. morning routine), or Search to find a Method fast.
  • A dashed border around a Target or Method means it doesn't match your current filter or search — it's still shown so you can see the matching item nested beneath it.
  • 🖨️ Tap 🖨 Print for a clean checklist you can take with you — handy before going offline.
  • The thin blue line at the top is a scroll-progress indicator.
  • To go back a page, use the ← button to the left of the page title — or any ← Back button on the page — instead of your web browser's Back button.
  • Remember, you can always click the ⓘ icon in the upper-right to reopen this Tips card.

Dashboard

  • 📊 The Dashboard summarizes your progress across all of your Categories.
  • 👆 Tap any number to drill down to the underlying Methods.
  • 🔥 Streaks show how many consecutive days you've completed a recurring goal.
  • 🗓️ Date controls let you compare past periods.
  • Remember, you can always click the ⓘ icon in the upper-right to view the Tips card, like this one.

Tutorial

  • 🧭 Start with the Walkthrough for the big picture, then come back here for step-by-step setup.
  • You can also jump straight in with Quick Start under Setup.

Walkthrough

  • 🧭 Welcome to the qFIT Walkthrough — a guided overview of how the app works.
  • You can revisit any time from More → Walkthrough in the menu.

Walkthrough — Simple Mode

  • 📘 Six short steps — read in order, or skim; each card stands on its own.
  • 👉 Every step has a Try it button that opens the page being described.
  • This is the Simple Mode tour. Once you've got the basics, switch to Standard or Ludicrous in Preferences to unlock more features.

Getting-Started Checklist

  • ✅ Some boxes check off automatically as you use the site; others you tick yourself.
  • None of this is required — it's just here to help you get the most out of qFIT.

About

Joining qFIT

Sign up — Step 1 (your name)

  • 🧭 First name is required; last name helps friends find you when they search.
  • 🔒 We will never sell or share any of your information.

Sign up — Step 2 (birthday)

  • Optional — but knowing your age helps us tune fitness recommendations.
  • If you prefer, use a fake month & day with the real year (e.g. 1/1/2003).

Sign up — Step 3 (gender)

  • Optional — but useful for fitness recommendations.

Sign up — Step 4 (phone)

  • Used for password resets and optional SMS notifications. We never spam.
  • Phone Service is just so we can text you properly.

Sign up — Step 5 (email)

  • Used for password resets and optional email notifications. We never spam.

Sign up — Step 6 (location)

  • This step is optional — leave it blank if you'd rather not share.
  • We use location only to make general fitness recommendations.
  • You can update or remove this any time from your account settings.

Sign up — Final step (username & password)

  • Username: 4-50 characters. Letters, numbers, _ - @ . only.
  • Password: 8+ characters with at least 3 of the 4 types (lowercase, UPPERCASE, numbers, symbols).
  • You can change either one any time from your account settings.
Daily Tracking & Goals

To-Do

  • 📋 The To-Do list shows what's due or overdue right now, auto-sorted by priority.
  • What appears is driven by the Importance and Frequency you set on your Targets and Methods.
  • ✓ Check off an item and it disappears until it's due again.
  • 🗓️ Use the date picker to peek at a different day's list.
  • Adjust how many items show, or which priorities, with the Show/Priority controls.

My Week

  • 📅 See how the author uses qFIT across a typical week — a great way to spark ideas for your own routine.
  • Each Routine you set up under Setup → Edit Routines can be picked as a Filter on the Checklist.

Charts

  • 📊 Choose a chart type, date range, and what to plot using the controls up top.
  • Hover or tap any bar/point to see exact values.
  • Switch between Categories, Targets, or Methods to drill in or zoom out.

Quick Add

  • ⚡ The fastest way to fill your Checklist — pick from a library of common activities.
  • 🔍 Search by name, then tap to add it under a Category and Target.
  • Refine its Importance, Frequency, etc. later via Edit Method.

Quick Goals

  • 🎯 Set Yearly, Monthly, and Weekly goals — qFIT tracks your progress against them.
  • Numeric goals (e.g., "ride 1,000 miles") update automatically as you check off matching Methods.
  • ⚠️ Each section has its own Save button. Click Save in every section you change — the Previous and Next buttons do not auto-save.
Set Up Your Routine

Quick Start

  • 🚀 Quick Start walks you through setting up qFIT from scratch in a few minutes.
  • You'll create at least one Category, Target, and Method to get a working Checklist.
  • Skip anything you don't need now — you can always add more later under Setup.

Quick Checklist Setup

  • 📦 Bulk-import a starter set of Categories, Targets, and Methods in one go.
  • Browse the included starter packs (e.g., Stretching, Cardio, Strength) and pick what fits.
  • Rename or remove anything afterward under Setup.

Edit Category

  • 📂 Categories are the top-level grouping of your activities (e.g., Stretching, Cardio, Strength).
  • Pick a recognizable name and Save — you can reorder later under Setup → Order Categories.
  • Each Category contains Targets, and each Target contains Methods.

Edit Target

  • 🎯 A Target is the activity or body area you're working on (e.g., "Hamstrings", "Bike", "Sleep").
  • Set Importance and Frequency so qFIT can rank what to do next on your To-Do list.
  • ⚠️ Deleting a Target also deletes its Methods and all their tracked data.

Edit Method

  • 🏃 A Method is the specific thing you do (e.g., "10 min on bike", "Foam roller — hamstrings", "8 hours sleep").
  • Importance, Difficulty, and Enjoyment fine-tune what qFIT surfaces on your To-Do list.
  • Optional fields like description, link, or video help you remember exactly how to do it.

Order Categories

  • 🔢 Set the sort number for each Category — lower numbers appear first on the Checklist.
  • Same number? Those Categories sort alphabetically.
  • Skip numbers to leave room for new Categories later.
  • 💾 Changes save automatically as you type — wait for the page to finish before the next change.

Edit Routines

  • 🔄 A Routine is a saved set of Methods you do together (e.g., "Morning Stretch", "Pre-Bike Warmup").
  • 💡 Once defined, pick a Routine as a Filter on the Checklist to focus on just those Methods.
  • Add or remove Methods from a Routine here any time.

Bulk Edit

  • ✏️ Change one property — Importance, Difficulty, Color, etc. — across many rows at once.
  • Tick the rows to change, choose the new value up top, then Save.
  • ⚠️ Destructive changes (like Delete) ask for confirmation first.
Browse the Details

Category Details

  • 📂 Summarizes a single Category — its Targets, Methods, and recent activity.
  • Tap any Target or Method to drill in further.
  • Use Edit Category to rename or adjust this Category's properties.

Target Details

  • 🎯 The Methods inside a single Target, plus tracking stats.
  • Tap a Method to view its history; use Edit to change the Target's settings.

Method Details

  • 📈 The full history and properties of a single Method.
  • Streaks, last-done date, and totals are all computed from your check-offs.
  • Use Edit to change Importance, Difficulty, link, description, and more.
Make It Yours

Preferences

  • ⚙️ These settings apply across all your devices when you're signed in.
  • Site Mode controls how much detail appears — pick Simple to declutter, Ludicrous to see everything.
  • 🎨 Theme and font size changes apply immediately and stick across visits.
  • 🔕 Set Quiet Hours and Do Not Disturb here to mute reminder pushes and emails on your schedule.

Quick Colors

  • 🎨 Give each Category or Target a color to make the Checklist easier to scan.
  • Use contrast — bright colors for the things you want to stand out.

Quick Filters

  • 🔧 Save filter presets you use often on the Checklist.
  • For example, "Mobility only" or "Strength + Cardio".

User Profile

  • ✏️ Every field here is optional — fill in as much or as little as you like.
  • Tap Why? next to a field to see how we use it.
  • 🕒 Your time zone makes reminders land at the right local hour.
  • A backup email or phone gives us a second way to reach you.

Update Credentials

  • 🔑 Enter your current password to confirm any change.
  • Your current username is filled in below — change it only if you want a new one.
  • Username must be at least 4 characters and contain at least 3 unique letters/numbers.
  • To change your password, type a new one (at least 8 characters) and re-enter it to confirm.
  • Leave both password boxes blank to keep your current password.
  • Use at least 3 of: uppercase, lowercase, numbers, symbols.
  • 👁 Tap the eye icon to show or hide what you've typed.

Forgot Login

  • 🔑 Enter the email address or phone number on your account.
  • If we find a match, we'll send a reminder or a new temporary password.
  • For privacy, the on-page response is identical whether or not the account exists.
Learn & Stay Motivated

Fitness Tips

  • 💪 General fitness tips: nutrition, hydration, sleep, mobility.
  • Apply one or two at a time — habit stacking beats trying to overhaul everything at once.

Training Tips

  • 📈 Training tips covering periodization, recovery, progressive overload, and more.
  • These are general guidelines — always listen to your body.

Recommended Activities

  • 💡 Suggestions for Targets and Methods you might want to add to your Checklist.
  • Don't try to do everything — start with 3–5 that fit your goals.

Try Something New

  • 🎲 Stuck in a rut? Pick a random new activity to try and add it to your Checklist.
  • Variety prevents overuse injuries and keeps things interesting.

Heart-Rate Zones

  • ❤️ Enter your max heart rate (or your age, to estimate it) to see your training zones.
  • Zone 2 (60–70% max HR) is the sweet spot for aerobic base; Zone 4–5 is high-intensity.

Muscles

  • 💪 A quick reference for the major muscle groups and the movements that train them.

Glossary

  • 📖 A glossary of fitness/anatomy terms used throughout qFIT.
  • Can't find a term? Let us know.

Motivation

  • 🔥 Hand-picked motivation: why consistency matters more than intensity.
  • 🔖 Bookmark this page for when you need a kick.

Use Cases

  • 💡 Examples of how real users structure their qFIT — adapt these to your own routine.
  • Have your own to share? Send it in.
Help & Info

Help

Contact Us

  • 📨 We read every submission — bugs, ideas, questions, all welcome.
  • The more detail you include, the faster we can help. Screenshots are especially useful for bugs.
  • For urgent issues, set Urgency to High Priority or Urgent.
  • Want a reply? Include an email — or leave it blank to stay anonymous.

My Submissions

  • 📬 Each row is a submission you've sent us — click one to see the full thread and any reply.
  • 🏷️ The badge shows whether your submission is still open or has been resolved.
  • Use Send New Message → at the top right to send another bug report, question, or suggestion.

Security & Privacy

  • 🔐 This page describes the security measures qFIT uses to protect your account and data.
  • Each card below covers a different layer — site-wide protections, authentication, per-record ownership, and your privacy.
  • Spot something that doesn't look right? Report it via Contact Us.

What's New

  • 📣 Completed changes and updates to qFIT, grouped by type and sorted newest first.
  • Spot a regression after an update? Let us know via Contact Us.

Donate

  • ❤️ qFIT is free and ad-free — donations keep the lights on.
  • Every bit helps — thank you!

Invite

  • 📨 Invite a friend to try qFIT — they'll get a personalized signup link.
  • 📲 Share the QR code below in person, or copy the link to send it any way you like.
  • Invites are throttled to prevent abuse; if you hit the limit, wait an hour.
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