Tips & Shortcuts

Checklist

• 🎯 Tap a Target row to mark every Method beneath it done in one tap — no need to check each Method individually when you've finished the whole thing.
• 🟣 Magenta means a goal isn't met yet this period. Use Filters & Display → Progress: Goal Not Met to see only what still needs attention.
• ✏️ Press and hold — or double-click — any name to open its details page, where you can log notes, see history, and edit settings.
• ✅ Check off a Method to log it for the day shown. Use the date arrows or Today to pick a different day.
• 🔍 Search finds a Method fast. Open Filters & Display for priority, routine, effectiveness, and randomize options.
• 🎲 Randomize (in Filters & Display) shuffles Targets and Methods — great for discovering exercises you'd otherwise skip.
• 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 Method per high-priority muscle — tap SHUFFLE to re-roll, or use OPTIONS to filter by Exercises / Stretches / 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 Method.
• 👆 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? The 6-step Simple Mode tour is the fastest way in. Come back here 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 Method? They nest: a Category groups Targets, and each Target holds the Methods 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.
• Try each tip on the real Checklist as you go — you can't break anything.

Walkthrough — Simple Mode

• 🟣 The one color cue to remember: a magenta pill appears on a Checklist row when you haven't met its goal yet this period — those are your top priorities.
• 👉 Steps 3–5 each have a Try It button — open the page it describes and try it right away. You can't break anything.
• 🎯 Step 3 (Checklist): tap a Target row to mark every Method beneath it done in one tap — no need to check each one individually.
• 📘 Six short steps — read in order or skim; each card stands on its own.
• This is the Simple Mode tour. Once you've got the basics, switch to Standard or Ludicrous in Preferences to unlock filters, color thresholds, heart-rate zones, and more.
• Done here? The full Walkthrough covers Options & Filters, Routines, Bulk Edit, and A Typical Day in depth.

Getting Started Checklist

• ⏭️ Tap Show Me What's Next to jump straight to the first unchecked item — no scrolling required.
• ✅ 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.
• 🔁 Work through the four phases top to bottom: First Steps → Your Daily Loop → Stay on Track → Learn & Share. Each phase counts its own progress.
• ↺ Reset My Checks clears only the boxes you ticked — auto-checked items stay.
• 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 → Method. Everything on the Checklist fits into this hierarchy — see the qFIT Words section for the full vocabulary.
• 📖 Not sure what a fitness term means? The Glossary below has ~40 plain-English definitions — type in its filter box to jump straight to a term.
• 🧭 Use the chips below (or the floating ☰ On This Page button) to jump between sections — the Glossary and qFIT Words sections are collapsed by default; click to open.
• 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. qFIT sends no text messages; 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 and State / Province / Region are required; City and Zip / Postal Code are 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 Methods inline — checking a method does not auto-complete the Target (your call).
• ⚙️ Open Options & Filters to narrow by Priority or Category, change the Show level (Targets / Methods / both), or cap the list size — then hit ✓ Apply or the × to close and reload.
• 🗓️ 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 Method 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.
• 📊 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.

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 Method, use Setup → 🎯 Add Target or 🛠️ Add Method 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.

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.

Calculators

• 🔁 The Imperial / Metric toggle converts the numbers you've already entered — no need to re-type. Your stats are saved on this device across visits.
• 🔗 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.
• 🔒 Nothing is sent to a server — all calculations stay on this device. These are estimates, not medical advice.

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) → Method (the checkable activity). Set goals on Targets and Methods 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 · 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 Methods 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 & Methods applies activities we recommend for preventing common pains and atrophy — open any item’s Details to learn why.
• Reset Targets only re-files your Methods under the default Targets for your chosen detail level — it does not change what’s shown or hidden.
• 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, Method, 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 & Methods 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 Methods 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 Methods inside this Target, not the Target itself.
• 💡 User-created Targets are private and can’t be seen by other users.

Edit Method

• 🎯 Setting a goal under Tracking & Goals (times per period) is what makes this Method rise on your To-Do list — without a goal it’s just trackable.
• Only Method 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 Methods 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 Method detail page.
• 💡 User-created Methods 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 & Methods.
• 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 & Methods inside it stay in your Checklist library.
• 🔄 A Routine is a saved bundle of Targets & Methods 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 · 🛠️ = a Method.

Bulk Edit

• Two steps: under Options & Filters choose which rows to show and which columns to edit, tap Apply to rebuild the grid, make your changes, then tap Save Changes.
• ✏️ 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 Options · 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.

Method 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 Method & Goals.

Preferences

• ⚙️ Site Mode controls how much the whole app shows: Simple hides advanced controls, Ludicrous reveals every filter and knob. 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.
• Pick which page the qFIT logo (upper-left) takes you to, and color-code your Categories for faster scanning.

Notifications

• After you enable push, tap Show 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. Email reminders keep arriving; switch those off under Reminder Preferences.
• Under Reminder Preferences, choose push and/or email for your once-a-day checklist nudge. Push 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

• 🏋️ Turn off any equipment you don't have — exercises that need it drop off your Checklist and Quick Add instantly.
• 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.
• Nothing is deleted — hiding an equipment type only changes what you browse. Turn it back on any time to restore those exercises.
• Bodyweight (no-equipment) exercises always stay visible regardless of your filter settings; review the result on your Checklist.

User Profile

• 📱 Reminders are sent by push and email — qFIT never texts them. The phone number here is how Forgot Login finds your account; the number that receives recovery texts is set on Notifications.
• 🕒 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 can only be set once — 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

• 📱 A texted temporary password only works if your phone carrier is saved in your profile — if you're not sure, use email instead.
• ✉ Two buttons, two jobs: Send Username emails your username to you; Reset Password sends a brand-new temporary password you can login with right away.
• 🔒 You can enter email, phone, or both — either is enough to find your account. The on-page response is the same whether or not an account matches (intentional, for privacy).
• After resetting, login with the temporary password and then change it on Update Credentials.

Fitness Tips

• 🔍 Use the Find a Tip search box to filter by keyword — try sleep, back, or protein. It hides every tip that doesn't match and collapses empty sections automatically.
• 🔢 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.
• 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.

Training Tips

• 🔗 Use the jump chips below the hero, or tap the floating On this page button (bottom-right during scroll) to jump to any section without scrolling through the whole page.
• 🛡️ 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.
• 🏃 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.
• 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 Methods 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 & Methods 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.
• 🎲 Surprise Me picks a random visible idea, highlights it, and scrolls to it — handy when you're stuck in a rut or the filter is active and you want a pick from the results.
• 👆 Tapping an idea 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) — this switches to the Karvonen method. You can also change the max-HR estimation formula there.
• ❤️ Enter your birthday (or set Max Heart Rate directly to skip it) and tap Calculate Zones to see your five personal BPM ranges. Know your real max from a test? Set it directly for the tightest numbers.
• 🎯 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 12 stabilizers most routines skip.
• ⚠️ The amber-bordered cards are the commonly-overlooked muscles — training them is where balance, posture, and injury prevention actually come from. They stay visible across all region filters.
• 📊 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 Method 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.

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 Method, 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.

Help

• 🔄 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. Invites go by email only — to reach someone by text, use the Text button 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.