Tips & Shortcuts

Checklist

• 🎯 Every level has its own checkbox. Checking an Exercise also checks the muscle it sits under and the muscles above that one, and a bigger amount of the same activity checks the smaller ones (50 Floors checks 25 Floors); any other Target is checked only by its own box (or by qLIVE, below), and checking a Target never checks the Exercises under it. Tapping a row just opens or closes it.
• 📱 qLIVE checks some off for you: steps, walks, rides, runs, paddles, swims and cardio minutes, from your tracks and from a watch that syncs to Health Connect. Its note starts “From qLIVE”; uncheck one and it stays unchecked.
• 🟣 Magenta means a goal isn't met yet this period. Use Options & Filters → Progress: Goal Not Met to see only what still needs attention.
• ⓘ Tap the ⓘ at the right-hand end of a row to open its details page, where you can log notes, see history, and edit settings.
• ✎ Press and hold anywhere on a row (or double-click it) for Quick Edit: change its Visibility, Priority and Goal in a small pop-up, with buttons for its Details and Edit pages.
• ✅ Check off an Exercise to log it for the day shown. Use the date arrows or Today to pick a different day.
• 🔍 Search finds an Exercise fast. Open Options & Filters for priority, routine, effectiveness, and randomize options.
• 🏠 Options & Filters → Equipment switches the list between your Home and Gym equipment, each set up on Edit Filters. To-Do and Home (its muscle card and Randomizer) follow the same choice.
• 🏋️ The same dropdown has Machines Only and every single type of equipment — pick one to see only what you can do with it.
• 💾 Presets: set every filter the way you like it at home and press Save As Home Preset (in Options & Filters → More Options), then do the same for the gym. Choosing HOME PRESET or GYM PRESET in the Equipment dropdown puts everything back.
• ★ In the Routine list your starred favorites come first, and a routine you changed shows as name (custom).
• 🎲 Randomize (in Options & Filters) shuffles Targets and Exercises — great for discovering exercises you'd otherwise skip.
• 💡 Benefits (Routines) (in Options & Filters → More Options) prints why a routine includes each row, short or in full. It is written per routine, so it appears when a Routine is selected — not on your ordinary list.
• A dotted outline means an item doesn't match your filter or search — it's shown so you can see the matching item nested beneath it.
• 🙈 Showing hidden items (Visibility → All or Hidden Only)? Double-click or press and hold a hidden row and set Visibility to Show or Toggle in Quick Edit — no trip to its Edit page.
• 🖨️ Print opens a clean printable copy; CSV exports the day shown as a spreadsheet. Both are in Options & Filters, and both take every Show and Toggle row — your filters, Routine and search don't narrow them.

Dashboard

• 📊 The Dashboard is how you are doing — numbers only. Things to do are on Home, which is where the Exercise Randomizer and Also Worth Doing live now.
• 🎯 The big percentage is goals met ÷ goals you have, each judged in its own rolling window — not a score for today. The Goals Still to Hit table beneath it breaks down what's left by type and priority.
• 📈 Your Momentum compares your average check-offs per day this week against last week, and this month against last month.
• ⚖️ Strength Balance shows what share of your strength check-offs went to each major muscle group over the last month (its Look Back dropdown changes that to 3, 6 or 12 months), beside a target for each, and says in words what is high, what is low and what you might trade for what. It appears once you have strength check-offs to count.
• 📊 The Dashboard summarizes your progress across every Category, Target, and Exercise.
• 👆 For months and years — plus visual graphs — tap View Full History to open Charts.
• 🗓️ Brand-new account? Getting Started (top-right) opens Home's Getting Started card, which walks you through setup; several boxes check themselves off as you go.
• Install the qFIT app from your browser for a faster, full-screen experience — no App Store required.
• On a desktop or laptop? Install qFIT from the address bar (look for the install icon) for one-click access.
• Enable notifications to get reminders about your goals and streaks.

Full Manual

• 🚀 Brand new? Start with the 6-step Start Here tour near the top — short steps, read in order or skim, and steps 3–5 each have a Try It → button that opens the page being described. Come back for the full reference when you're ready.
• 🎯 The one color to know: magenta on the Checklist means a goal isn't met yet this period — prioritize those rows.
• 🔤 New to Category, Target, and Exercise? They nest: a Category groups Targets, and each Target holds the Exercises you actually check off.
• 🧭 Read top to bottom for the full picture, or jump between sections with the chips below and the floating ☰ On This Page button.
• The first few cards are the essentials. The collapsed cards lower down (Options, Routines, A Typical Day, etc.) hold the in-depth reference — open them when you're ready.
• ⚙️ In Simple Mode? You are not missing anything here — Site Mode gates exactly one thing on the whole site today (the To-Do page's Show and Max-records filters), so every screen this manual describes is open to you. See Modes & Detail Levels above.
• Try each tip on the real Checklist as you go — you can't break anything.

Quick Tour

• 🧭 The one-page overview. The Full Manual is the longer, section-by-section version, and Tutorials lists the short per-page guides.
• 📂 Finding What to Do and A Typical Day are folded — a chip lands on the heading, so tap it to open. The floating ☰ button opens them for you.
• 🔢 A row's count reads like 1 of 2 in 7 days. The window rolls with today, and magenta means the goal isn't met yet.
• 👋 It works logged out and changes nothing, so it's safe to send to someone who hasn't joined.

Getting Started (on Home)

• ✅ Some boxes check themselves off automatically as you use qFIT (Checklist used, birthday and gender saved, a problem selected, etc.); the rest you check yourself, and your checks follow you to every device you're logged in on.
• 🩶 An auto-checked box is grayed out and can't be unchecked — it's reporting what's on your account, not something you set.
• 👀 A finished row drops off the list. Tap Show Completed Items to see everything again, or Show More to lift the cap on a long list.
• None of this is required — it's just a guide to get the most out of qFIT quickly.
• 🎯 Muscles You've Been Neglecting (also on Home) clears a muscle only when you check the muscle itself — logging exercises under it doesn't count. Not Checked Off In sets how long counts as neglected.
• 🏠 The Equipment dropdown on that card switches between your Home and Gym equipment — or to Machines Only or one type of equipment — and the Checklist, To-Do and the Randomizer follow. Every neglected muscle stays listed; one with nothing to match says so.
• 🎲 The Exercise Randomizer (on Home since it moved from the Dashboard) picks one Exercise per muscle your goals say to train next — tap 🎲 Shuffle to re-roll, or ⚙ Options to add Stretching & Mobility or Recovery & Massage and choose how many muscles to draw from. It starts closed: tap its heading.
• 🗒️ Also Worth Doing shows only what is true for you: days with nothing logged, days that look only partly logged (tap one to open that day), a weigh-in that is due, muscles resting today.
• 🔁 Try a Routine leads with the routines you starred. Star one on Routines, Common Problems, Injuries or Health at Your Age.
• Want the full mental model? The Full Manual covers the three-level hierarchy, Options & Filters, Routines, and more.

About

• 🔤 The three words qFIT lives by: Category → Target → Exercise. Everything on the Checklist fits into this hierarchy — see the qFIT Words section for the app's own vocabulary.
• 📖 Not sure what a fitness term means? The Glossary page has over 130 plain-English definitions — fitness, training, anatomy, cardio, strength, nutrition and recovery — with a search box. (It used to be a short copy on About; About now links to the full one.)
• 🧭 Use the chips near the top of About (or the floating ☰ On This Page button) to jump between sections — What You Can Do, How It Works, Tracking & Goals, Setting It Up, Tools, and Learn.
• ℹ️ qFIT is free, has no ads, and doesn't share your data — set your goals once and it tells you what to do next.
• New here? The Full Manual explains every screen, or join free to get started.
• Have an idea or hit a bug? Send it via Contact Us — every submission gets read by a human.

Join — Step 1 (your name)

• 👤 First name (2+ letters) and last name are both required.
• 🔒 We never sell your information.
• Already have a qFIT, qMEET or PacklistPRO account? It's one login for all three — use Login instead of creating a duplicate.
• You can change either name any time in My Profile.

Join — Step 2 (email & phone)

• ✉ Email is required — Forgot Login emails a link to set a new password, so use an address you can still read.
• 📱 Phone is optional — leave it blank to skip. Recovery messages always arrive by email, whichever you enter.
• 🔒 Used only for account recovery, a one-time welcome email and the notifications you opt into — we never spam, sell, or share either one.
• 🔗 One account covers qFIT, qMEET and PacklistPRO. An email or number already on file is flagged as you leave the box, and Next → sends you to Login instead of creating a duplicate.
• You can update your email or number any time in My Profile.

Join — Step 3 (about you & location)

• 🎂 Birthday is optional — age just helps us tune fitness recommendations to your stage of life. It's all-or-nothing: fill in all three boxes or leave all three blank.
• Prefer privacy? Use a fake month & day with your real year (e.g. 1/1/2003) — the year matters most for age-group recommendations.
• ⚧ Gender needs an answer, but Other / Prefer Not to Say is a real one — pick it and nothing you can track changes.
• 📍 Country, State / Province / Region and City are required; only Zip / Postal Code is optional.
• Any non-US Country switches the State menu to a free-text State / Province / Region field automatically.
• 🔒 None of this is ever sold or shared — it only tailors general fitness recommendations. Change it later in My Profile; a birthday stays changeable for 30 days after it's first stored.

Join — Final step (username & password)

• 🔑 Password: 8+ characters with at least 3 of 4 types (lowercase, UPPERCASE, numbers, symbols) and must not contain your username or common strings like '123' or 'abc'.
• 👤 Username: 4–50 characters, letters/numbers/_ - @ . only, no spaces — avoid obvious strings like 'username', '123', or 'abc'.
• 👁 Tap the eye icon next to the password to reveal and double-check what you typed.
• Both fields require at least 3–5 different characters ('aaaa'-style entries are rejected).
• You can change your username and password any time on Account & Security.

To-Do

• 🔥 Rows are grouped under your Category headings. Inside each, recovery comes first — a muscle you just trained sinks however high its priority — then the goals you are behind on, High before Normal, the furthest behind first.
• ▶ Under any Target row, tap Exercises to see and check off its Exercises inline — checking an Exercise there also checks the muscle.
• ⚙️ It opens on ⭐ Our Recommended Goals, showing your Strength & Workouts muscles — the chip above the list says so. Show in Options & Filters switches to another part of your list, or to All Categories for everything that's due. Filter changes in Options & Filters take effect on ✓ Apply, the card's ×, or a tap outside it.
• 🏠 Equipment (in Options & Filters) switches between your Home and Gym equipment, or narrows the list to Machines Only or one type of equipment. Unlike the filters around it, it changes as soon as you pick, and it is the same choice as on the Checklist and Home.
• 🩺 A row with a 🩺 SCREENING pill is a checkup, test or vaccine you added on Health at Your Age.
• 🗓️ Use the day arrows or the date picker to see what was (or would be) due on a different day.
• 📥 Export CSV in Options downloads the current filtered list.
• 🔍 The search box filters the list as you type, and looks through the Exercises under each muscle and their other names too: a match opens that muscle's Exercises with only the matches showing, highlighted.
• ✎ Press and hold a row (or double-click it) for Quick Edit; its Details button opens the row's page.
• ✅ What you check off stays where it is, checked, until the next day, so a muscle's Exercises are still a tap away for a second one.
• 📶 Save This List for Offline (at the bottom) keeps the list on this device. With no connection, check-offs are kept and sent when you're back online, here and on the Checklist.

How I Use qFIT: A Typical Week

• 🧭 The key trick: each Routine you build under Edit Routines becomes a Filter on your Checklist — that's how a "Morning" or "Gym" session appears with one tap.
• 🟣 The Magenta Rule: a magenta progress pill means that goal isn't met yet in its window. The window rolls along with you and never runs out, so it isn't a deadline — doing those first is the author's habit.
• 🏋️ Heading to the gym? Type a machine name in the At the Gym quick-search to jump straight to your Checklist filtered to it.
• The Filters & Routines section at the bottom is a quick reference for every filter and routine mentioned on this page.
• 📅 This is one person's week — take what fits, leave the rest.

Charts

• 👀 Spot a neglected Category, Target, or Exercise in the summary tables below, then tap its name to jump straight to its details page and check it off.
• 🗓️ Activity by Period and Longer Ranges are always fixed calendar windows (this week, last month, this year…) — they ignore the filters above, so you always have a baseline comparison regardless of what the chart is scoped to.
• 📊 Switch the chart between Checkboxes and Points with the pill toggle above it — your choice is remembered across visits.
• The Time Period, Show, and Category filters drive only the chart and the named summaries; choose Custom Range… to set your own date window.
• 📥 Export CSV downloads the tracking rows for the current date range.

Compete

• 🥇 Three of the five measures count each activity once. Eight treadmill runs are eight Activities but one Variety — so the fastest way up this board is doing something different, not doing the same thing more.
• 📊 The five charts don't cover the same things, which is why your rank moves between them. Muscles and Exercises are strength only; Checkboxes is everything you checked in every category, so it's the one a rest day still moves.
• 👥 Only mutual contacts appear — you both have to have added each other on your Contact List. And a buddy who logged nothing in the last 30 days isn't a row at all; they're counted in one line under the board, so a short board usually means a quiet month.
• 🔒 Whether you appear on anyone else's board is your own setting, and the card at the bottom of the page always says which one you're on. Change it on Preferences — and note that choosing Nobody hides you without hiding them from you.
• Nothing on this page writes: it never checks anything off and there is nothing to save. Only the counts are shared — never what you actually did.

Contact List

• 🔎 Find People needs someone's exact email or phone — their backup ones work too — and never matches part of a name. Not on qFIT yet? 👋 Invite a Friend sends them a link.
• 🤫 Adding someone is silent and one-sided. ↩ Hasn't added you back under a name just means they haven't added you — and until they do, neither of you is on the other's Compete board.
• 🔒 Your numbers reach someone else only if Who can see my Compete numbers on Preferences allows it — contacts and that setting are separate switches.
• ⚠ × Remove on a blocked person deletes the block too. Only use it on the Blocked card if unblocking is what you want.
• 🌐 The list is shared with qMEET, PacklistPRO and Nobody Has THIS, chat included — a block here is a block there.
• Searching a lot? After about 30 lookups in 5 minutes, searches quietly return no match until it resets.

Quick Add

• 🔍 Search by name — tap any result to add it to your Checklist instantly; tap ✓ On Checklist again to remove it. No page reload, no Save button.
• Check Hide activities already on my Checklist after searching to zero in on what's still left to add.
• This adds existing library items; to create a brand-new Target or Exercise, use Setup → 🎯 Add Target or 🛠️ Add Exercise instead.
• 📊 The On Your Checklist count at the top updates live as you add and remove items.
• Set importance, frequency, and points for each item later — open it from your Checklist and edit its details there.

Catch Up

• 🗓️ A 30-day grid for checking off days you forgot at the time — the columns run up to your device's today.
• Rows are only the activities you have checked off at least once in the last 30 days. Never logged something? Check it once on your Checklist and it appears here next time.
• The Weekly, Monthly and Yearly Goals categories are left out on purpose — one check there covers a whole period, which a per-day grid can't show honestly.
• 💾 Every check saves instantly, with no Save button. Unchecking deletes that day's entry — but an Undo sits in the message at the top for a few seconds and puts it back in full, count, note and amount included.
• A row with no checkboxes is a Category or Target heading, or an activity whose checkbox you switched off.

Edit Goals

• 🌱 New here? Pick your Fitness Goal / Intensity at the top to fill every section at once — Moderate suits most people. In 💪 Muscles, Recommended gives each muscle its own goal for that level. Tweak anything before you save.
• ⭐ Each section sets High-Priority items separately from the rest, so your most important goals can be more frequent than everything else.
• 💾 Each card has its own Save button, which also saves your level when you changed it.
• These goals surface on your To-Do list and drive the magenta urgency badges on the Checklist.
• Fine-tune any single item later on its own Edit page — this just sets the baseline for all items at once.

Timer

• ⚡ Tap a preset (Tabata 20/10, HIIT, EMOM, 40/20…) to fill every Interval field instantly — the total workout time updates live as you adjust Work / Rest / Rounds.
• 🔊 Tap Start once to unlock audio, then you'll hear a distinct beep (and a vibration on phones) at each phase change, plus a 3-second countdown beep.
• 📳 The screen stays awake while a timer is running — no more phone sleeping mid-set. Toggle Sound and Vibrate independently.
• ⏱️ Three modes: Interval runs work/rest rounds (with optional Sets + rest between sets), Rest is a single countdown between sets, and Stopwatch counts up.
• Your mode and settings are remembered, and follow you to your other devices while you're logged in. New to Tabata/HIIT/EMOM? Open Quick Guide at the bottom.

Body Metrics

• ⚖️ Log weight, waist and body fat % against a date, with an optional note (“morning, before breakfast”). This is the dated history — the thing a trend line can be drawn from.
• All three are optional. Track only weight if that's all you measure; a blank is left out of the chart rather than plotted as zero, and shows as — in the table.
• Saving the same date twice updates that day instead of adding a second row, so correcting a number is just re-saving it. A future date is refused.
• 📈 Trend charts one measure at a time — switch with the Show dropdown. History lists every entry, newest first.
• 📏 Weight is in pounds and waist in inches unless you pick Metric under Preferences → Units — switching re-labels your whole history. Nothing here touches your Checklist, goals or points, and nobody else can see it.

Calculators

• 🔁 The Imperial / Metric toggle converts your height and weight in Your Stats — re-enter the other boxes. Logged in, Your Stats follow you across devices.
• 🔗 Calculators are chained: your Calories target feeds the Macros card automatically, and entering a weight + reps in 1-Rep Max builds a full %-of-max lifting table for 1–12 reps.
• 📏 Body Fat only needs a tape measure (U.S. Navy method): neck, waist, and hips for women; neck and waist for men.
• 🧮 Enter your stats once in Your Stats and every calculator below recomputes instantly as you type.
• 🔒 The math runs in your browser and no result is shared with anyone. These are estimates, not medical advice.

Export Checklist

• 📅 The As-of Date may not be today. It opens on whichever day your Checklist was last showing — so if you'd browsed back to Tuesday there, this opens on Tuesday. Done describes that one day exactly: completed on it, not by it.
• 📄 Trackable means the row has a checkbox. Only trackable rows get a Y/N in Done; a blank Done means the row isn't tracked at all.
• 🙈 Hidden items never export, even while the Checklist's Visibility filter shows them. The file is every Show and Toggle row — the Checklist's other filters and routine don't narrow it.
• 📋 The on-screen preview stops at 400 rows, but the download and Copy always contain every row — a truncated preview is not a truncated file.
• ⚠️ Copy puts tab-separated text on the clipboard, not CSV — that's the format that pastes straight into spreadsheet cells. Use Download CSV when you need an actual file.
• The filename records your choices (the date, plus -trackable / -completed / -methods), so old exports stay tellable apart.

Export Tracking History

• 🔎 The filters shape the preview, not the file. The type pills and the name search only hide rows on screen — the CSV always contains every row in the date range, and there's no way to download a filtered subset.
• 📋 The preview also stops at the 500 most recent rows; the file never does.
• 📝 The file carries one column the preview doesn't show: Notes — anything you saved in a day's notes box on a Details page rides along.
• 📊 One row is one Category, Target or Exercise on one day, and Times says how many times that day. That's why Records and Completions disagree: Records counts rows, Completions adds up the times.
• 🗓️ Arrive without picking dates and you get the last 90 days. There's no cap the other way — set From far enough back and one download covers your whole history.

Quick Start

• ⚡ Fastest setup: Quick Add pulls ready-made activities from the shared database — you rarely need to type anything from scratch.
• 🧩 Three levels, top down: Category (broad area) → Target (goal or muscle group) → Exercise (the checkable activity). Set goals on Targets and Exercises to drive your To-Do list.
• 📋 Follow the wizard: Quick Start → Quick Checklist Setup → Add Activities. You can fine-tune colors, goals, and order any time under Setup.
• Visibility key: S = always shown · T = toggle on/off under ⚙ Options & Filters · H = hidden but kept on file. Use H to keep history without cluttering your list.
• Click & hold (or double-click) any item to open its Details page, and from there its Edit page.
• Skip anything you don’t need now — add more later under Setup.

Quick Checklist Setup

• 📦 Happy with the defaults? Just tap Apply — this bulk-sets a sensible starter set of Categories, Targets, and Exercises in one shot. Your check-offs and history are never touched.
• The detail-level table sets one level for each part of your Checklist's muscles — Strength, Stretching and Massage — so you can have every strength muscle and only the broad stretches. Each level includes the one before it: More Detailed gives you both Arms and Biceps.
• A level sets that part — the finer muscles are hidden — while Leave As Is does not touch it. So you can redo one part without losing your work on another.
• Start Fresh, at the bottom of Build Your Starter Checklist, hides everything before applying — a clean slate if you want to completely rebuild your list.
• Recommended Targets & Exercises adds the cardio, habits and health checks we recommend for preventing common pains and atrophy — open any item’s Details to learn why.
• Recommended Muscles, under the table, starts on Levels + Recommended, which adds the specific muscles we recommend most to every level. Pick Levels Only and Apply to take them off again.
• 🎯 The levels you pick for Strength, Stretching and Massage are your Muscle Detail Levels: they decide which muscle Targets are on your list, and this page is the one place to change them. A muscle you set to Show, Toggle or Hidden yourself keeps that setting. Nothing is re-filed.
• Fine-tune individual activities afterward with Bulk Edit, or rename/add/remove anything under Setup.

Edit Category

• ⚠️ Deleting a Category also permanently deletes every Target, Exercise, and history record underneath it — use Hidden (H) instead to keep history while clearing it from view.
• 🎨 The color you pick here flows down to this Category’s Targets & Exercises automatically — it makes similar-sounding items (like "Legs" under Strength vs. Stretch) easy to tell apart on a long checklist.
• Drag to reorder under Edit Category Order — that order is exactly how Categories appear on your Checklist and in dropdowns.
• Only a name is required — save first, then refine colors, goals, and visibility later.
• Most Categories are just a grouping. To check off the whole Category as done, open Goals & Scheduling and check Show a Checkbox.
• 💡 User-created Categories are always private — other users can’t see them.

Edit Target

• ⚠️ Deleting a Target also permanently deletes all its Exercises and their tracked history — use Hidden (H) to remove it from view without losing data.
• 🎯 Set a primary goal (X times per period) under Goals & Scheduling to drive your To-Do ranking — this is how qFIT knows what to surface next.
• Points reflect effort and long-term benefit, not just time — they estimate daily effort better than checkboxes alone. Set a negative value to make a Target a penalty (something you shouldn’t do).
• Only name and category are required — save first, then add goals, points, and notes later.
• Hide the Checkbox (under Goals) if you’d rather check only the specific Exercises inside this Target, not the Target itself.
• 💡 User-created Targets are private and can’t be seen by other users.

Edit Exercise

• 🎯 Setting a goal under Tracking & Goals (times per period) is what makes this Exercise rise on your To-Do list — without a goal it’s just trackable, unless you flag it High priority.
• Only Exercise Name, Category, and Target are required — save first, then add goals, how-to notes, and URLs later.
• 📝 Use How To and Reference URLs (one per line — label them with "My Label | https://…") to keep form cues and demos right here.
• Some built-in Exercises appear under multiple Targets on the Checklist — that linking comes from qFIT's templates and isn't editable here.
• Set Units (reps, minutes, miles…) to label the Amount box when you log this on its Exercise detail page.
• 💡 User-created Exercises are private and can’t be seen by other users.

Edit Category Order

• 💾 Saves automatically as you drag or tap ↑ / ↓ — there is no Save button. Changes reach your Checklist and all Category dropdowns instantly.
• ↕️ Drag a Category by its handle (⠿), or use the ↑ / ↓ buttons — the buttons are handy on a phone or keyboard where dragging is awkward.
• 🔤 Tap Sort A–Z to alphabetize everything at once, then fine-tune by dragging a few rows into the order you actually want.
• Turn on Show Hidden Categories to position hidden Categories relative to visible ones before un-hiding them.
• The order set here is exactly how Categories appear on the Checklist and in every Category dropdown — the top of the list shows first.

Routines

• ▶ Start shows just that routine on your Checklist, and it stays on until you press × on the routine's chip at the top of the Checklist.
• 📋 A card reading 8 essentials · 148 total opens on those 8; Full, on the Checklist, shows every row.
• 🗂️ The topic chips narrow the list by kind: Everyday, Healthy Habits, Pain & Rehab, Health Conditions, Sports & Activities, Gym & Training.
• ⚠️ Checking a routine row that isn't on your everyday Checklist adds it there for good, even one marked Hidden. Unchecking doesn't remove it; hide it from its Edit page or Bulk Edit.
• 🩹 Check what bothers you under My Problems on My Profile to get Recommended for You picks, and ▶ Start My Recommended Routines to run them all as one list. Your picks stay private.
• ☆ Star a routine to put it first in the Checklist's Routine list and on Home's Try a Routine card. Here it moves to the top on your next visit.
• ✎ Customize makes a qFIT routine your own: hide what you don't want, add your own, re-order it. Only you see the change, it shows as name (custom), and Back To The Original undoes it.

Edit Routines

• 💡 The payoff: once you’ve built a Routine, pick it as a Filter on the Checklist to focus your session on just those Targets & Exercises.
• Adding or removing an item and changing its Order save automatically — only the Routine name and description use the Save button.
• ⚠️ Deleting a Routine only removes the grouping — the Targets & Exercises inside it stay in your Checklist library.
• 🔄 A Routine is a saved bundle of Targets & Exercises you do together — like “Morning Stretch” or “Pre-Bike Warm-Up”. One item can belong to multiple Routines.
• Set the Order number on each item to control its sort within the Routine — lower numbers come first; ties are fine.
• Don’t see something to add? Hidden items are left out until you check that box above the add-list (Toggle items show unless you uncheck theirs), or use 🔍 Search.
• 🎯 = a Target · 🛠️ = an Exercise.
• ✎ Pick one of qFIT's Routines in the list to customize it just for you: × Hide what you don't want, tap anything in the add list to put it in, and set your own Order and ★. ↺ Show Again brings a hidden item back; ↺ Back To The Original undoes everything.

Bulk Edit

• Two steps: under Options & Filters choose which rows to show and which columns to edit, tap Apply to rebuild the grid, then make your changes — each change saves itself.
• ✏️ Adjust Visibility, Primary Goal, Priority, and Points across dozens of rows at once — far faster than opening each Edit page individually.
• Tap any row’s name to open its full Edit page for everything the grid doesn’t cover (How To, notes, color, goals, etc.).
• Visibility: S = always Show · T = Toggle on & off under ⚙ Options & Filters · H = Hidden (kept on file, off your list). Include Hidden rows to find and un-hide items.
• 🔍 Use Search in Options & Filters to jump straight to the activities you care about without scrolling a long grid.

Category Details

• No day control or Mark Complete button? Tracking is switched off for this Category — the Log Your Activity card says so and carries a button to turn it back on.
• 🔥 Your current run stays alive only when today or yesterday is marked complete — back-fill a missed day with ◀ before the day after tomorrow.
• 📝 Notes are saved per day. Saving one on a day you haven't marked complete marks that day complete for you — and Undo deletes the note with the completion.
• 📅 Use ◀ ▶ or the date box between them to step through past days; Back to Today snaps you back. Future days are locked.
• Tap any date in Completion History to jump straight to that day.
• Targets in This Category lists the ones you have switched on; each opens its own Details page.
• 📂 This page shows one Category at a time; manage all of them on the Checklist.

Target Details

• ✅ Check one box per time you did it — each check is a separate completion. Uncheck all boxes to clear that day entirely.
• 📊 The stat boxes show completions in your rolling period — the Times Last N Days box turns green once you've hit your goal on enough days.
• 🔎 How To in the Overview card opens YouTube / Google / ChatGPT / Gemini search for this Target — handy when you need a technique reminder.
• 📅 Use ◀ ▶ or the date box between them to back-fill a missed day; Back to Today returns. Future days are locked.
• Record an amount (reps, minutes…) and per-day notes — they save only for the day shown; hit ✓ Save Notes when done. The unit beside the box is a link to where you set it, and Completion History lists each day with its count, amount and note.
• Tune the goal, units & priority under Edit Target & Goals; return to the full list via Checklist.

Exercise Details

• ✅ Check one box per set you did — each check is a separate completion. Uncheck all boxes to clear that day entirely.
• 💪 The Overview card below lists muscles worked, equipment needed, and how-to steps — open it before your first session with a new exercise.
• 📊 The stat boxes show completions in your rolling period — the Times Last N Days box turns green once you've hit your goal on enough days.
• 📅 Use ◀ ▶ or the date box between them to back-fill a missed day; Back to Today returns. Future days are locked.
• ⏱ The collapsed Hold Timer counts down planks and stretches without leaving the page, and remembers the length for each exercise.
• Log an amount (reps, weight, minutes…) and per-day notes — they save only for the day shown; hit ✓ Save Notes when done.
• 🔎 How To in Overview opens YouTube / Google / ChatGPT / Gemini search; tune the goal under Edit Exercise & Goals.

Preferences

• ⚙️ Site Mode: Simple hides the To-Do page's Maximum to Show filter. Switch any time.
• 🎨 Theme, text size, and Site Background all preview instantly as you pick — no save needed to see the effect.
• 📏 Units (US or Metric) sets how Body Metrics shows weight and waist. The Calculators page keeps its own toggle.
• 💾 Every change saves automatically the moment you pick a value. The ✓ Save Preferences button just gives you an on-screen confirmation.
• ☁️ Settings follow you across all your devices — pick once, see everywhere you're logged in.
• 🕒 Your time zone is detected automatically from your device — there's nothing to set here. Reminder times and Quiet Hours already land in your local time, and it updates itself when you travel.
• One Where should qFIT open? setting decides where the logo, logging in and the installed app land, and color-code your Categories for faster scanning.
• 🔒 Who can see my Compete numbers (Privacy) is the only setting here that shares anything with other members — just the five counts on Compete. It starts at Only My Contacts.

Notifications

• After you enable push, tap Send a Test Notification — it confirms this specific device is actually receiving them, not just that permission is on.
• 🔔 Push permission is per browser, per device. Enabling it here on your phone doesn't affect your laptop — visit this page on each device you want.
• 🔕 Quiet Hours and Do Not Disturb silence push on your schedule — set them so off-hours nudges don't wake you. They never stop email: to switch that off, uncheck the Email boxes under Reminders on Preferences.
• Reminders are off until you turn them on. Under Reminders on Preferences, pick push and/or email for the daily checklist nudge, the weekly start-of-week nudge, or both. Push also needs at least one subscribed device (see the top of this page).
• Notifications blocked? Open Device Details & Troubleshooting at the bottom — it auto-expands when the browser has blocked qFIT, with per-browser fix-it steps.

Edit Colors

• 👀 Everything here is a live preview — nothing is saved (and nothing you have is lost) until you tap ✓ Apply Colors.
• 🎨 Tap 🎨 on any individual Category to pick a custom color with a palette or the native color picker — the scheme sliders don't overwrite your custom picks.
• Open Fine-Tune to nudge saturation / brightness across the whole palette, ↺ Shuffle the colors between Categories, or ↺ Reset to your last saved set.
• Text on each swatch flips light/dark automatically so labels stay readable on any background color.
• 🎯 Colors help you spot a Category fast in a long Checklist; theme & page background live on Preferences.

Edit Filters

• 🏋️ Tell qFIT which equipment you have: leave a type on if you can use it, turn it off if you can't. Your picks live on your account, not the device, so they follow you to your phone and tablet.
• Turning a type off drops the Exercises you couldn't do without it from your Checklist, Quick Add, To-Do, and Home's Randomizer and neglected-muscles cards. Anything you can do another way stays — Exercises that work with a barbell or dumbbells survive losing just one of them.
• 🏠 There are two sets of tiles: Home Equipment and Gym Equipment. The buttons at the top choose which set you are setting up; the Equipment dropdown under them chooses which one is in use. The same dropdown is on the Checklist, To-Do, Home (its muscle card and Randomizer) — change it in any one and every list follows.
• 🤕 Injured, or something you can't work long-term? Check it on the Something you can't work right now? card below the tiles and qFIT stops suggesting every Exercise that works that area at all, and stops scoring you against them. Uncheck it when you're better.
• Changes save automatically the moment you tap a tile — there is no Save button. The tile goes gray when it's off.
• In a hurry? Tap a preset (Full Gym, Home Gym, Bodyweight) to set everything at once, then fine-tune individual tiles. Each preset button states its own effect — Bodyweight turns every type off — and the confirmation gives you an Undo for a few seconds.
• Nothing is deleted and no history is lost — hiding only changes what you browse, and your Checklist tells you how many Exercises the filter is holding back. Flip a type back on any time.

My Profile

• 📱 Reminders are sent by push and email. The phone number here is how Forgot Login finds your account; recovery messages arrive by email only.
• 🕒 Your time zone is detected automatically from your device, so reminders arrive in your local time — there's nothing to set here, and it follows you when you travel.
• Tap Why? beside a field to see exactly how that detail is used (your data is never sold or shared).
• ✏️ City is the only required field — fill in as much or as little of the rest as you like, then ✓ Save Profile. Pasting a whole address into Street Address fills in City, State, ZIP and Country for you.
• 🎂 Your Birthday stays changeable for 30 days after it is first stored — including one stored when you joined. The note beside it names the date that window shuts; after that, Contact Us to change it.
• 🚻 Your Birthday and Gender decide what Health at Your Age shows, and Gender leaves out the Common Problems only the other gender's body has.
• 🩹 Check what bothers you on the My Problems, Injuries & Interests card and your Checklist's Routine list gains Recommended for my problems. Your picks are private.
• Changing your email address asks for your current password, because password resets and login codes are sent there. Nothing else on this page needs it.
• A backup email or phone is kept with your account as a spare contact — account recovery itself uses your primary email or phone number.
• Choose which reminders you receive on Notifications; change your username or password on Account & Security.

Account & Security

• 🔑 Your current password is required to authorize any change — even though you're already logged in, it's a re-authentication gate.
• ✏️ Changing username only? Edit it and leave both new-password boxes blank — your current password is kept as-is.
• 📵 Used a shared or lost device? Log Out Everywhere (below) invalidates every active session instantly — no password needed to trigger it.
• 🔒 New password must be 8+ characters with at least 3 of: uppercase, lowercase, numbers, symbols, and at least 5 different characters (case doesn't count, so AaAa is one). Re-enter it in the second box to confirm.
• Username needs 4+ characters and at least 3 unique ones; avoid obvious patterns like '123' or 'abc'.
• Need to step away for good? Deactivate Account hides your data but keeps it safe — contact us to reactivate later.
• 👁 Tap the eye icon next to any password box to reveal what you've typed.

Forgot Login

• ✉ Two buttons, two jobs: Email My Username emails your username; Email a Reset Link emails a single-use link for choosing a new one.
• 🔒 Nothing changes when you press Email a Reset Link. Your old password keeps working until you open the link and pick a new one — so a reset you didn't mean to ask for costs you nothing. The link works once and expires after 45 minutes.
• 📧 Both buttons send email only, to the address on your account. You can type email, phone, or both to be found — but the phone box only finds your account, it never receives anything.
• 🔎 The phone lookup needs an exact match with how the number is saved on your profile, punctuation included. Not sure? Use email.
• 🛟 Choosing the new password is the full rescue: it unlocks an account locked by failed logins and logs out every device, including any browser that was logging you in automatically.
• 🕵️ The on-page response is the same whether or not an account matched — deliberate, so the form can't be used to test which addresses have accounts.

Fitness Tips

• 🔍 Use the Find a Tip search box to filter by keyword — try sleep, back, injury, or protein. It hides every tip that doesn't match and collapses empty sections automatically.
• 🛡️ The one rule that matters more than any other: listen to your body. Sharp pain → stop immediately. A week off beats a month sidelined with a real injury.
• 🔢 Short on time? Scroll to By the Numbers for the whole page distilled to rules of thumb: 2–3× workouts/week, 6–20 sets per muscle, 30–40s per stretch.
• 🏃 Don't skip Make Fitness Part of Your Day — parking far, taking stairs, and carrying groceries are free workouts hiding inside things you already do.
• Start with The Big Ideas at the top, then use the jump chips to dive into the section that matters most today.
• Apply one or two ideas at a time — habit stacking beats overhauling everything at once. These are guidelines, not rules. Have one to add? Suggest it.

Recommended Activities

• 👍 These are the picks we'd suggest to almost anyone — the Targets and Exercises flagged as recommended in the shared library, grouped by Category. A few start at an age (a colonoscopy from 45, balance work from 65), so you see the ones for your age, from the birthday on your profile.
• ✓ A card marked On Your Checklist is already yours. The page opens on the ones that aren't; the three tiles at the top switch that filter.
• 🔍 Tap any name to open its Details page. ＋ Add puts that one activity on your Checklist right away (switch it off again in Quick Add) — or let Quick Checklist Setup's Recommended Targets & Exercises option add every recommended item for your age at once.
• 🎲 Want variety rather than the safe picks? Try Something New suggests ideas you haven't tried.
• Whatever you pick, start small — 3–5 new items that match your current goals beats a long list you never touch.

Try Something New

• 🔍 Not sure what an idea is? Check Show Google / YouTube lookup links to put Google and YouTube buttons beside every card's ＋ Add before you commit — your preference is remembered.
• 👆 An idea is only added when you tap its ＋ Add button — tapping the card itself does nothing. That one tap adds it to your Checklist as a Target — nothing else changes. Edit, hide, or delete it from the Checklist anytime; fine-tune Priority and Points there too.
• Variety prevents overuse injuries and keeps training interesting. Once everything's on your list, the Checklist's Not Completed in N Days Progress filter (under Options & Filters) resurfaces whatever you've been skipping.

Heart-Rate Zones

• 📐 For the most accurate zones, open Fine-Tune (Optional) and fill in the field your method uses — resting heart rate for Karvonen and the other %HRR methods, Lactate Threshold HR for the %LTHR ones — otherwise a rough estimate stands in. The %Max Heart Rate methods use neither.
• ❤️ Your birthday is shown read-only from your profile — this page never changes it (add or change one on My Profile). Tap Calculate Zones for your personal BPM ranges; how many zones you get depends on the Zone Method. No birthday on file? Set Max Heart Rate directly instead — that skips the age for every method except Maffetone MAF, and it's the tightest option if you know your real max from a test.
• 🎯 In the five-zone methods, Zone 2 is where most people should spend the majority of their time — it builds your aerobic base without burning you out — and Zones 4 and 5 are short, hard efforts for intervals. Seiler's three-zone model numbers them differently: its zone 2 is the one to stay out of.
• 💾 Logged in? Calculate Zones saves your settings to your account so the page fills itself back in on your next visit. The How It Works card at the bottom shows the formulas for whichever method you picked.

Muscles

• 🔎 Use search + region pills together — search matches the muscle name, aliases, and exercises (try calf raise or rotator). Hit Often Missed to filter down to just the muscles most routines skip, Recommended for the short list most worth your time, or No Machine for the ones a machine routine never reaches — one of the three at a time.
• 🎓 Open Muscles You Should Know near the top for the short list of muscles that matter but that many people can't name, grouped by whether you mainly strengthen, stretch or massage them. Tap a name to jump to its card, or Show Just These Cards to see only those.
• 📖 Tap More Details on any card for the longer answer: where exactly the muscle is, what it does, what a weak or a tight one feels like, what it works with and against, and when to get it checked. A muscle named in there is a link to its card, and the search reads those details too.
• 📏 Open Typical Muscle Sizes, below the last muscle card (the Sizes chip at the top jumps to it), to see what each muscle typically weighs, for men and for women, biggest first. The weights are averages from published scans of healthy adults, for one side of the body — averages, not targets. Tap a name for its card; a muscle's More Details gives its own figure.
• ⚠️ The violet-outlined cards are the commonly-overlooked muscles — training them is where balance, posture, and injury prevention actually come from. All the filters apply together, so a violet card in another region is hidden like any other.
• 🎨 The colored left edge is a different fact: how deep the muscle sits. No edge is a big group everyone should know, orange is finer detail, red is specialist. The detail-level pills stack — "More Detailed" includes every High-Level muscle too, exactly as checking that box in Quick Checklist Setup does.
• 📊 The Dashboard tracks muscles separately — its Goals Still to Hit table counts the muscles whose strength goals are still unmet, and Home's Exercise Randomizer deals one random Exercise per muscle you most need to train.
• 🧭 Jump to any region with the chips above, or use the floating “On this page” button during a long scroll. Every card gives you what the muscle does, where it is, and the moves that train it.

Organs

• 🔗 The line that actually does something is In qFIT at the bottom of every card: real Targets and ready-made Routines for that organ. A plain chip opens that Target's own page; a 🔁 chip opens your Checklist with that routine already selected.
• 🎨 The colored left edge says how your habits reach the organ. Teal — exercise changes it directly (heart, lungs, bones). Orange — food, drink and sleep do most of the work (liver, gut, thyroid). Blue — you can't train it, so the win is protecting it (eyes, ears, spinal cord).
• ⚠️ Those three don't stack, unlike the Muscle Guide's detail levels — every organ is in exactly one of them. The separate violet outline means the same thing on both pages: people skip this one.
• 🔎 Search reads the whole card including the In qFIT chips, so fiber finds the colon and hydration finds four organs at once. Try filter, gut or sleep.
• 🔍 Every card ends with Google, Diagram and YouTube searches written for that organ specifically — worth a tap when a card leaves you curious.

Common Problems

• 🩺 A description that sounds like you is not a diagnosis — the Get it checked if… line on each card is the part to act on.
• 📊 The list comes in three groups by how many adults have each problem: Very Common (about 1 in 5 or more), Common and Less Common. How common shows one group alone; A to Z puts them in one list.
• 🔎 Search filters as you type, by each problem's name and its other names, every word in any order. The pills stack as AND: Strength plus Massage shows only problems where both help. The Injuries dropdown shows only the injuries, or leaves them out, and Guides does the same for the prevention, preparation and safety guides at the end of the list — those are not problems, so they are counted separately.
• 🚻 With a gender on My Profile, problems only the other gender's body has are left out. The Men's and women's problems dropdown shows everyone's again, your choice is remembered, and a problem you selected is never left out.
• 🚬 The folded card Problems Made Worse by Smoking, Alcohol or Cannabis lists, for each habit, the problems whose own page names it as a cause or as something that makes them worse. Tap a name to open that problem; its Back link returns you to the list. Each habit's own page (Smoking and vaping, Drinking too much, Using too much cannabis) carries the same list, and each problem's page gives the study or health-body statement behind it. Under each list, a dashed Less Certain box holds the links where the evidence is thin, mixed or from a single study; on those pages the sentence starts with “Less certain:” and says what stands against it.
• 🔁 A Ready-made routine's name opens your Checklist with that routine selected. A Closest routine is the nearest thing qFIT has, not a treatment — read the line under it first.
• ✅ Have more than one? Check them under My Problems on My Profile and the Checklist's Routine list gains Recommended for my problems. Your picks stay private.

Injuries

• 🚑 Read the Get help right away if… card first. A red Get It Checked First label marks the breaks, dislocations, ruptures and concussion to have looked at before starting rehab on your own.
• 🔎 Search reads each injury's name, its other names and the "How common" line, forgiving everyday words — pulled, torn, broken, rolled. Where, What got hurt, How it happened and How common stack.
• 🔁 Each routine's name opens your Checklist with that routine selected. Its label says how it helps: Recovery, Prevention, or Also helps (useful, but not built for that injury). Tap ☆ to make it a favorite.
• ✅ Where an injury is also a Common Problem, + Add to My List adds it to My Problems, Injuries & Interests — the same private list as on My Profile.

Colds, Flu & Stomach Bugs

• 🚑 Read Get Help Right Away If… first. The rest of the page is for an ordinary bug.
• 🧭 Three parts for three situations: Before a Big Day, First Signs and Sick Now. Each opens with a short Do These First list; a name in it jumps to its card.
• 🩺 Diabetes, asthma, or daily medicines? Sick Now has a Diabetes, Asthma and Other Long-Term Conditions section: the sick day plan for blood sugar, which regular medicines a doctor may pause while you cannot keep fluids down, and how to read a home pulse oximeter.
• 🏷️ Every card's label says what studies found: Shortens It, Eases Symptoms, Lowers Your Odds, Protects Others, Standard Advice, Evidence Unclear, No Benefit Found, Can Backfire or Good to Know. May in front means the evidence is weak.
• 🔎 Search looks through all three parts and opens the sections that hold a match. Show narrows to What Helps, What Doesn't or Evidence Unclear, one at a time.
• 🔁 Open This Routine opens your Checklist on that routine: Don't Get Sick for the days before and the first signs, Sick Day once you are ill. Tap ☆ to make it a favorite.
• 💊 No doses are given anywhere, on purpose: follow the label, and ask a pharmacist if you take other medicines.

Health at Your Age

• 🎂 It opens at the age and gender on your profile. The Age box and the Gender buttons only change what's on screen — nothing is saved.
• ＋ Add to My To-Do gives an item a repeating goal so it shows on your To-Do when it's due. Log the date records a past one, so the next due date is right.
• ➕ Add to My List keeps an eye on an item; pick My List under View to see only those. My List is saved to your account and follows you to other devices.
• 🧭 Problems Not Tied to an Age lists the rest of the Common Problems, by how common they are.
• 📝 Questions for My Next Checkup gathers every "ask your doctor" line for your age into one list you can print.

The Essentials

• 🛡️ Do These First is the 10 that matter most for you, picked for your age group (18 to 39, 40 to 64, or 65 and over) and gender from your profile. Also Important holds the rest, by topic.
• 🏋️ Show switches to Strength, Stretch & Massage, a list of its own with its own 10 and the muscles we recommend for each, and back to Everything.
• ＋ ＋ Add puts a line's activity on your Checklist. More Details opens the full reasons and where they come from.

Glossary

• 🔎 The search box filters every term as you type and matches the word and its definition — so searching eccentric finds it even if you only remember “lowering phase.” Press Esc or the × button to clear fast.
• 🏗️ New to qFIT? Start with the qFIT Terms card — it defines Category, Target, and Exercise, the three tiers everything in the app is built on.
• 🧭 Jump to a topic with the chips above, or use the floating “On this page” button that appears during a long scroll. Whole-section cards are hidden automatically when your search has no matches in them.
• Can't find a term? Tell us and we'll add it. Fitness terms from the Muscle Guide and Heart Rate Zones pages cross-reference here.

Motivation

• ✉ Got a nagging pain? Scroll to Inspired? and ask for free advice — the author personally suggests specific stretches, massages, and exercises for the most common problem areas (back, knees, feet, hips, elbows).
• 🧩 The Patterns section is the most practically useful part — especially the insight that pain is rarely at the source. Useful even if the personal stories don't apply to you.
• ✅ Ready to act? Turn It Into Action at the bottom links straight to the Quick Start wizard, Try Something New, and the Dashboard's muscle-goal tracking.
• 🔥 One person's honest account of why most “permanent” aches are fixable. Jump with the chips; bookmark it for when you need a kick.

How I Use qFIT

• 🏋️ The Gym Day section has a live search box — type a machine name and hit the 🔍 button to land on the Checklist pre-filtered to that exercise. Fastest way to check off a specific move mid-session.
• 🧭 Lost in the jargon? The collapsed Cheat Sheet at the bottom defines every filter, Routine, tag, and term mentioned on this page — tap its heading to open it, or use the chips above.
• 💡 These are ideas to borrow, not a plan to follow — jump to the scenario that fits right now (Mornings, Gym Day, At Home, Bedtime) and take what's useful.
• New here? All four scenarios assume you have a Checklist — the Quick Start wizard builds one in a couple of minutes. Got your own use case? Send it in.

Troubleshooting

• 🔄 Log out and back in (step 3) is the most reliable fix — it creates a fresh session and reloads all required session variables, solving issues that a plain refresh or browser close won't.
• 🍪 Clear Cookies (step 5) won't log you out, and your settings — Checklist filters included — live on your account, so they come back. What this browser does lose is its trusted-device mark, so your next login here may email you a login code.
• 🔔 Notifications stopped? Open Notifications, tap Unsubscribe This Device, then tap 🔔 Enable Notifications again to re-subscribe with a fresh push token.
• 🛠️ Work the steps in order — a plain refresh fixes most issues first since a timed-out session re-logs in automatically; each later step is progressively more disruptive.
• 🐞 Still stuck? Report it with what you were doing and any error text you saw — we read every submission.
• 🎓 New here? Take the Full Manual or the Quick Tour for an overview of how qFIT works.

Site Map

• 📇 Every page you can open, grouped like the menus, with a line saying what each one is for — a directory, so nothing on it changes anything.
• 🔎 Find a page reads each page's description and task words too, so dark mode or password lands somewhere. Every word has to appear, in any order, and part words work.
• ⌨️ Esc clears the box and brings the whole list back.

Contact Us

• 📎 Include the error text and the page you were on for bugs — paste it in the comment. Screenshots help too: drag files onto the drop zone or tap Choose Files (up to 10 MB each, 20 MB total).
• 💬 Want a reply? Check Expecting a Reply and a contact-fields section appears — enter your email or phone. Leave it unchecked to stay anonymous.
• 💾 Your comment auto-saves as a draft while you type — a reload, bumped tab, or validation error won't lose a long message. A restore banner appears with a Discard link if a draft is detected.
• 🎚️ Urgency (how soon it needs attention) and Importance (how much it affects you or others) are separate dials — set both for the clearest picture.
• 🐛 Use this form for a bug, feature request, question, or anything else — we read every submission.

My Messages

• 📬 Tap any row to open the full thread below the list — you'll see your original comment, the current status, and any admin reply (with reply date). Press × to close the detail panel.
• 🏷️ Status badges explained: New = received; Queued = planned for the next release; Future = on the long-term list; Resolved = shipped; Partial = some of it shipped; Unresolved / Rejected = closed without a fix — the reply explains why.
• 🔍 Filter by type, open/closed, or reply status to narrow the list — your filter choices are remembered next visit. The search box looks through every submission you've sent — not just the page you're on — and matches your own comment text as well as any admin reply.
• ⏳ An open ticket with no reply yet isn't ignored — we typically respond within a few business days. The detail panel will say “still open” until a reply is posted.
• ➕ Use Send New Message → in the page header to file another bug, question, or suggestion.

How We Secure qFIT

• 🛡️ Worried a device is still logged in? Use Log Out Everywhere on Account & Security to rotate your security stamp and delete every remember-me token — every other session stops matching on its very next request, no password needed.
• 🔐 Found a security issue? Report it privately — security submissions jump to the front of the queue.
• 📖 This page is a reference, not a settings page — nothing here needs changing. Each card covers one protection layer (site-wide, login, ownership, account & session, contact form, PWA).
• 🔒 The login cookie carries only your user ID — no password, no role; roles and profile data are re-loaded from the database on each request.

What's New

• 📣 Changes are grouped by type (fixes, features, improvements, …) and sorted newest first within each group — scroll or filter to find what changed.
• 🔎 The filter box searches only the current page — use the pager at the bottom to reach older entries, then filter again on that page.
• 🐞 Spot a regression after an update? File a bug report with the page and what changed — we read every submission.
• 💡 Have an idea for what to ship next? Request a feature or suggest an improvement.

Invite

• 🔗 Copy the link and paste it anywhere — WhatsApp, iMessage, Instagram DM, wherever. The Share… button triggers the native OS share sheet on mobile so you can pick any app directly.
• ✉ Send via this page: enter your friend's email address and qFIT sends them a branded invite. Tap a domain chip such as @gmail.com to finish the address in one tap. This form sends email — for any other app, use the buttons under Or Share Your Link.
• 📱 Together in person? The QR Code card — your friend can point their camera at it to open the join page directly.
• 🔑 Logged in? Your share link is attributed to you — friends who join through it are linked to your account. Anonymous links still work, they just aren't credited.
• ⏳ Invites are rate-limited per IP and per account — if you hit the limit, wait an hour before sending more.

Donate

• 💝 Donating is optional — there's no supporter tier, so nothing about your account changes either way. The page lists what it pays for: hosting, domain and email, backups, and new features.
• 🙌 Can't donate? Invite a friend or send us an idea — both help just as much.

Terms of Service

• 🩺 Section 7 is the one to read before training: nothing in qFIT is medical advice, so talk to a qualified professional before you start, change or stop a program — especially with an injury, a health condition, a pregnancy or medication.
• 🛟 Support is best-effort (section 9) and lost data can't be promised back, so keep your own copy — Export Tracking History downloads it for any date range.
• 🚪 You can stop any time and ask us to close your account (section 12) through Contact Us.