Tips & Shortcuts

Checklist

• 🎯 Every level has its own checkbox, and each is logged separately — ticking an Exercise doesn't tick its Target, and ticking a Target doesn't tick the Exercises under it. Tapping a row just opens or closes it.
• 🟣 Magenta means a goal isn't met yet this period. Use Filters & Display → 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 the name (or double-click it) does the same thing.
• ✅ 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 Filters & Display for priority, routine, effectiveness, and randomize options.
• 🎲 Randomize (in Filters & Display) shuffles Targets and Exercises — great for discovering exercises you'd otherwise skip.
• 💡 Benefit (in Filters & Display → Display) 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 dashed outline means an item doesn't match your filter or search — it's shown so you can see the matching item nested beneath it.
• 🖨️ Print opens a clean printable copy; CSV exports today's list as a spreadsheet. Both are in Filters & Display.

Dashboard

• 🎲 The Exercise Randomizer picks one Exercise per high-priority muscle — tap SHUFFLE to re-roll, or use OPTIONS to filter by Strength & Workouts / Stretching & Mobility / Recovery & Massage and adjust the muscle pool.
• 🎯 The progress bar shows today's recurring goals met vs. total. The Goals Still to Hit table beneath it breaks down what's left by type and priority.
• 📈 Your Momentum compares this week against last week so you can see at a glance if you're trending up or slipping.
• 📊 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) walks you through setup, and 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.

Walkthrough

• 🚀 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 walkthrough 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.

Suggested To-Do's (on Home)

• ✅ Some boxes check themselves off automatically as you use qFIT (Preferences saved, Checklist used, etc.); the rest you tick yourself, and your ticks follow you to every device you're signed in on.
• 🩶 An auto-ticked box is grayed out and can't be un-ticked — 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.
• Want the full mental model? The Walkthrough 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 Walkthrough gives a quick tour, or create a free account to get started.
• Have an idea or hit a bug? Send it via Contact Us — every submission gets read by a human.

Sign up — Step 1 (your name)

• 👤 First name is required (2+ letters); last name is optional and helps others find you in search.
• 🔒 We will never sell or share any of your information.
• Already have an account? Use Login instead of creating a duplicate.
• You can change either name, or hide your last name, any time in your profile.

Sign up — Step 2 (email & phone)

• ✉ Email is required — it's one of the two ways to reset your password if you're locked out.
• 📱 Phone is optional — leave it blank to skip. Adding a number gives you a second way to reset your password.
• 🔒 Used only for password resets and optional notifications — we never spam, sell, or share either one. Reminders arrive by push and email.
• If your email or number is already on file, you'll see an alert — use Login or Forgot Login instead of creating a duplicate.
• You can update your email or number any time in your profile.

Sign up — 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 is optional too — leave it unset (or pick Other / Prefer Not to Say) 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, and you can change or clear any of it any time in your profile.

Sign up — 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 in your profile.

To-Do

• 🔥 Items appear in priority order: Importance first, then how far behind you are on a goal, then how long it has been neglected — the most urgent thing is always at the top.
• ▶ Under any Target row, tap Exercises to see and check off its Exercises inline — checking an Exercise does not auto-complete the Target (your call).
• ⚙️ Open Options & Filters to narrow by Priority or Category, change the Show level (Targets / Exercises / both), or cap the list size — changes apply and save on their own.
• 🗓️ 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 visible list instantly — no postback needed.

My 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 times-per-period badge means the window to hit that goal is closing — do those first; everything else can wait.
• 🏋️ 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 click 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. They also count one per completed row, where the chart counts times completed — so expect them to read lower than the chart.
• 📊 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 ticked 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 ticks anything off and there is nothing to save. Only the counts are shared — never what you actually did.

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.
• Tick 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 ticking 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? Tick it once on your Checklist and it appears here next time.
• The Weekly, Monthly and Yearly Goals categories are left out on purpose — one tick there covers a whole period, which a per-day grid can't show honestly.
• 💾 Every tick saves instantly, with no Save button. Unticking 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? Tap Easy Does It, Balanced, or Beast Mode at the top to fill every section at once — Balanced suits most people. 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.
• 💾 ✓ Save All Goals commits every section in one click. ⚠️ Previous and Next do not save — use a Save button first.
• 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 (Wake Lock API) — 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 on this device. 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. 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. Signed 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. The file matches what your Checklist shows, not everything you've ever added.
• 📋 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 ⚙ Filters & Display · 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.
• Detail levels stack: tick more than one to show muscle Targets at every chosen level at once — e.g. High-Level + More Detailed gives you both Arms and Biceps.
• ⚙️ Start Fresh First (under Advanced Options) hides everything before applying — a clean slate if you want to completely rebuild your list.
• Key Targets & Exercises applies activities we recommend for preventing common pains and atrophy — open any item’s Details to learn why.
• 🎯 The most detailed muscle level you tick also becomes your Muscle Detail Level — the one setting that decides how broadly your Exercises are grouped under muscle Targets. Nothing is re-filed, and you can change it on your Checklist any time.
• 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 Order Categories — 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 set its Checkbox to Show.
• 💡 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 tick 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.
• 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.

Order Categories

• 💾 Saves automatically as you drag or click ↑ / ↓ — 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.

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 Warmup”. 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? Tick Toggle or Hidden above the add-list to include those visibility levels, or use 🔍 Search.
• 🎯 = a Target · 🛠️ = an Exercise.

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.
• Click 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 ⚙ Filters & Display · 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

• Don't see a checkbox? This Category is reference-only — enable tracking under Edit Category, Goals & Colors in the quick-nav below.
• 🔥 Your streak stays alive only when today or yesterday is marked complete — back-fill a missed day with ‹ Prev before the day after tomorrow.
• 📝 Notes are saved per day and only appear for days you've marked complete — write them, then hit ✓ Save Notes.
• 📅 Use ‹ Prev / Next › to step through past days; Jump to Today snaps you back. Future days are locked.
• Tap any date in Completion History to jump straight to that day's tracker.
• 📂 This page shows one Category at a time; manage all of them on the Checklist.

Target Details

• ✅ Tick one box per time you did it — each check is a separate completion. Un-tick all boxes to clear that day entirely.
• 📊 The stat boxes show completions in your rolling period — stay out of magenta by hitting your goal enough days before the window closes.
• 🔎 How To in the Overview card opens YouTube / Google / ChatGPT / Gemini search for this Target — handy when you need a technique reminder.
• 📅 Use ◁ ▷ to back-fill a missed day; Jump 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.
• Tune the goal, units & priority under Edit Target & Goals; return to the full list via Checklist.

Exercise Details

• ✅ Tick one box per set you did — each check is a separate completion. Un-tick 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 — stay out of magenta by hitting your goal enough days before the window closes.
• 📅 Use ◁ ▷ to back-fill a missed day; Jump to Today returns. Future days are locked.
• 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 changes exactly one thing today: Simple hides the To-Do page's Show and Max-records filters. Switch any time.
• 🎨 Theme, text size, and Site Background all preview instantly as you pick — no save needed to see the effect.
• 💾 Every change saves automatically the moment you pick a value. The ✓ Confirm & Save button just gives you an on-screen confirmation.
• ☁️ Settings follow you across all your devices — pick once, see everywhere you're signed 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, signing in and the installed app land, and color-code your Categories for faster scanning.

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, untick 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 and from Quick Add. Anything you can do another way stays — Exercises that work with a barbell or dumbbells survive losing just one of them.
• 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 all 12 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).
• ✏️ Every field is optional — fill in as much or as little as you like, then ✓ Save Profile.
• 🎂 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.
• 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 Update Credentials.

Update Credentials

• 🔑 Your current password is required to authorize any change — even though you're already signed 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? Sign 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. 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: Send Username emails your username; Reset Password emails a single-use link for choosing a new one.
• 🔒 Nothing changes when you press Reset Password. 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 signs out every device, including any browser that was signing 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 card marked On your Checklist is already yours. ＋ Not added yet means it isn't — tap Not Added Yet Only to see just those.
• 🔍 Tap any name to open its Details page. To actually add something, use Quick Add — or let Quick Checklist Setup's Key Targets & Exercises option add every recommended item 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? Tick Show Google / YouTube lookup links to reveal quick-search chips on every card 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 Filters & Display) resurfaces whatever you've been skipping.

Heart-Rate Zones

• 📐 For the most accurate zones, open Fine-Tune (Optional) and enter your resting heart rate (measure it first thing in the morning) — otherwise a rough default stands in. You can also change the max-HR estimation formula there.
• ❤️ 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 five personal BPM ranges. No birthday on file? Set Max Heart Rate directly instead — that skips the age entirely, and it's also the tightest option if you know your real max from a test.
• 🎯 Zone 2 (60–69%) is where most people should spend the majority of their time — it builds your aerobic base without burning you out. Zones 4 and 5 are short, hard efforts you reserve for intervals.
• 💾 Signed in? Your numbers are saved to your profile so the stat strip auto-fills on your next visit. The How It Works card at the bottom shows the exact Karvonen formulas used.

Muscles

• 🔎 Use search + region pills together — search matches the muscle name, aliases, and exercises (try calf raise or rotator). Hit Often Missed Only to filter down to just the 24 stabilizers most routines skip.
• ⚠️ The violet-outlined cards are the commonly-overlooked muscles — training them is where balance, posture, and injury prevention actually come from. All four 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 ticking 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 its 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.

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.

Use Cases

• 🏋️ 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 tick 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 — click 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) is a safe reset: it won't sign you out, but you'll lose saved filter preferences like your Checklist view options.
• 🔔 Notifications stopped? Open Notifications, click Unsubscribe This Device, then click 🔔 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 Walkthrough or Tutorial for a guided overview of how qFIT works.

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 click Choose Files (up to 10 MB each, 20 MB total).
• 💬 Want a reply? Change “Expecting a Reply” to Yes, please and a contact-fields section appears — enter your email or phone. Leave it on No 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.

Contact Us Log

• 📬 Click 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.

Security & Privacy

• 🛡️ Worried a device is still signed in? Use Sign Out Everywhere in My Account 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. Click (add @gmail.com) next to the label for a quick append. 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.
• 🔑 Signed 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.