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Use Cases

So, How Do People Actually Use qFIT?

The best thing about qFIT is how many ways it bends to fit your day — a two-minute morning loosen-up, a full gym session, an at-home discovery workout, or a bedtime wind-down. Here's how the author uses it, scenario by scenario. Think of it as ideas to borrow, not a plan you have to follow.

Go to My Checklist Open the Dashboard

The Common Thread

However you use it, every scenario below is really the same three moves.

1. Pick a List

Open the Checklist or To-Do and choose a Routine or Filter that matches the moment.

2. Filter the Noise

Use ⚙ Filters & Display to hide everything you don't need right now, so you only see what's worth doing.

3. Check Things Off

Knock out a few items whenever you have a minute. Progress adds up on its own — there's no rush.

🌅 Mornings

Wake up, loosen up, and start the day feeling good.

Each morning (in theory!), I wake up, open qFIT, and head to the Checklist:

  1. Go to Checklist → ⚙ Filters & Display and select the Morning Routine.
  2. Glance at the other Filters — make sure they're at their defaults (white, not yellow), then tap ✓ Done to close the panel.
  3. Check that the date at the top is set to today (white).
  4. Knock out whatever stretches and massages you feel like — and maybe a couple of exercises.

This wakes me up fast and clears the stiffness that would otherwise take hours to fade on its own — especially after a hard day of biking, running, sports, or the gym.

Prefer your own flow? You can build custom Routines under Edit Routines instead of using the built-in ones.

🏋️ Gym Day

Three ways to work through a session — pick what fits.

Open qFIT and click the qFIT logo in the upper-left to jump to the Dashboard for a quick read on how much you've got left to do. Then take one of these three approaches.

Approach 1 — The Checklist

Open the Checklist and tap ⚙ Filters & Display:

  • Make sure all Filters are at their defaults (white).
  • Optionally set the Category to Strength & Workouts to temporarily hide everything else.
  • Set the Progress filter to Goal Not Met, and keep Progress / Goal-Days metadata turned on.

Close the panel and start knocking things out — look for the magenta pills. Tap a Category or Target to expand it, or use Targets / Exercises under Filters & Display to expand everything at once.

Goals need to be configured for this filter to work. I mostly set goals on Targets (muscles), not Exercises — so to check off a machine I just search for it and tick it (often its parent Target too). Want to log details like “3×12 @ 70 lbs”? Click and hold an Exercise to open its Details page, where you can also watch YouTube shorts and log the Amount for that day.

Approach 2 — The To-Do List

Open To-Do, set your filters, double-check the date, and work down the list. A combo I like: Targets + Exercises · High & Medium Priority · Strength & Workouts · Top 100.

It tracks completions exactly like the Checklist. The date picker and checkboxes turn yellow if the date isn't today. Tap a name to open its Details. (Goals must be configured here too.)

Approach 3 — Routines

Open Checklist → ⚙ Filters & Display, pick a gym Routine, close the panel, and work through it. Try the built-in gym Routines or build your own under Edit Routines. Split Routines are tagged 1/3, 2/3, 3/3 to mark a 3-day split.

Wrapping up. When I finish — or at the end of the day — I head back to Checklist → ⚙ Filters & Display, reset the Filters, choose Completed Today from the Progress dropdown, and quickly tick any parent Targets that should also count (e.g. Arms → Biceps, if I did Bicep Curls). qFIT doesn't check parents automatically on purpose: finishing one Exercise or Target may not be enough to call the parent done — that's your call.

🏠 At Home

Limited gear? Turn it into a chance to discover something new.

At home I've only got some dumbbells, resistance bands, and a few odds and ends — so I use qFIT to try things I normally wouldn't:

  • Open Checklist → ⚙ Filters & Display and select Randomize: On, Never Tried (10 per Category) — it nudges me toward new things.
  • Narrow the Category to Strength & Workouts or Stretching & Mobility, tap Exercises to expand everything, then close the panel.
  • Don't know one? Click and hold it to open its Details, tap YouTube, and watch a short. If it looks good, give it a try and check it off.
  • Like it? Click Edit Exercise and set Enjoyable, Effective, and Priority — then back out and keep going.

Other days I just open the To-Do list, or browse the Checklist with the Goal Not Met filter and do whatever I feel like — always leaning toward things with a goal, high-priority items, and anything I haven't done in a while.

🌙 Bedtime

Wind down, head off next-morning stiffness, and close out the day.

Before bed I open the Checklist and pick a Bedtime Routine — mostly stretches and massages. This matters most after a hard day: it prevents or greatly reduces next-morning stiffness and soreness, including in the achilles tendons.

Bedtime is also the perfect moment to scan the Checklist and finish ticking off anything I did today but didn't bother logging earlier.

Sometimes I glance at the Dashboard or Charts to see how much I got done — and to justify why I feel like hell.

Cheat Sheet — Filters & Terms

Every qFIT term mentioned above, in one place.

Filters & Views

Set these from ⚙ Filters & Display on the Checklist, or as filters on To-Do.

  • Goal Not Met — what still needs doing to hit your goals.
  • Completed Today — everything you've already checked off today (handy for ticking parent Targets).
  • Randomize / Never Tried — surfaces a sample of things you haven't done yet.
  • Progress / Goal-Days metadata — shows how each item is tracking against its goal.

Terms & Tags

The qFIT vocabulary.

  • Routine — a saved list you pick from the Filter dropdown (Morning, Bedtime, Gym…). Build your own under Edit Routines.
  • Goal — a target count for a Target or Exercise. Several filters need goals configured; set them fast with Bulk Edit.
  • Magenta pill — you haven't hit that goal yet in its window. A reminder, not a deadline — it clears when you reach the target.
  • Split (1/3, 2/3, 3/3) — Routines that divide a workout across multiple days.
  • Times Completed · Enjoyable · Effective · Priority — per-Exercise settings on its Details / Edit Exercise page.

Have Your Own Use Case?

Found a way to use qFIT we didn't think of? We'd love to hear how you fit it into your day.

✉ Share Your Use Case
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