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Walkthrough

Welcome to qFIT 👋

qFIT is a flexible fitness & wellness checklist that adapts to you. You decide what you want to do, how often, and how much detail to track — and qFIT shows you just what's relevant today. Think of it less as a workout program and more as a record of what you actually did, with gentle color and streak cues nudging you toward the things you've been missing.

There's no "right" routine. People use qFIT for strength training, marathon prep, physical therapy, mobility, hydration, meditation streaks, even language practice — anything repeatable. It can look like a lot at first, but it's simple and streamlined once you get going. Brand new? Jump straight to the six-step Start Here tour and skip the rest for now.

Open the Checklist → Set It Up With Quick Start

The Checklist is the heart of qFIT — almost every other page just helps you set it up and tweak it so it works exactly how you want. Feeling overwhelmed? You don't have to read all of this now. Open the Quick Checklist Setup page to apply a starter template, start checking things off, and come back here whenever you want to go deeper.

🧱 The Three Levels

Everything in qFIT is organized into three nested levels. On the Checklist, the colored bars are Categories; open one to find its Targets, and open a Target to find its Exercises.

📁 Categories

The big colored bars — high-level groupings like Cardio, Strength, Mobility, or Daily Goals.

🎯 Targets

What you're focusing on inside a Category — an activity or muscle group like Biking, Yoga, or Upper Body.

🛠️ Exercises

The specific thing you actually do — Push-Ups, a stretch, a massage. Some Targets have Exercises; some don't.

Put together, one chain reads: Strength (Category) → Upper Body (Target) → Push-Ups, Pull-Ups, Overhead Press (Exercises).

Each level has its own checkbox, and each is logged on its own: ticking an Exercise does not tick its Target, and ticking a Target does not tick the Exercises beneath it. That is deliberate — it lets you record “I trained upper body” as one thing and the individual lifts as another, and each one carries its own goal and its own streak. qFIT is really all about meeting your Targets; Categories just group things, and Exercises are simply ways to meet a Target.

Don't like the words Category, Target, and Exercise? Rename them to fit your routine in Preferences.

🔁 The Daily Loop

The Checklist is the one page you'll open every day. The whole loop is short:

  • Expand and collapse. Categories and Targets with something underneath show a blue down-arrow (▾). Tap anywhere on the row to open or close it. To open the whole tree at once, use the Categories / Targets / Exercises buttons at the top — they set how deep the list opens. Searching expands everything too, so a match is never hidden inside a closed row.
  • Check things off. Tap an Exercise's checkbox after you do it and it's marked complete for the day. It saves instantly — no Save button. To confirm, watch the number to the right of the checkbox tick up (and the counts at the top of the Checklist).
  • Finish a whole session in one place. Build a Routine and it becomes a filter on the Checklist — pick it and you see only that session's rows, ready to tick. Each row still gets its own tick: there is no single tap that checks everything beneath a Target.
  • Come back through the day. Open the Checklist whenever, knock off a few more, and let the color cues and streaks track the rest.

Left the page open for hours? Just carry on — a tick still saves, and qFIT quietly renews the page's security token behind the scenes rather than dropping what you did. If the list ever does look out of date, open the Checklist again from the menu.

🚀 Start Here — Six Steps, About Five Minutes

New to qFIT? Do these in order and you'll have a working daily routine by the end. Each step stands on its own, so skip anything you don't need yet — you can always come back. Steps 3–5 have a Try It → button that opens the page being described; you can't break anything by poking around.

  1. Know what you're building. qFIT isn't a workout program — it's a record of what you actually did. You name the things you want to keep doing, open the app once a day, and check off what you completed. The counts, streaks, and color cues then point you at whatever you've been missing.
  2. Learn the three words. Category → Target → Exercise, nested in that order (see The Three Levels above). You check off Exercises; the totals above them look after themselves.
  3. The Checklist is home base. It's the one page you'll open every day: your Categories, expandable into Targets and Exercises, with a checkbox next to each. Tap an Exercise's checkbox after you do it — that's the whole daily loop.
    Try It → Open Checklist
  4. Don't start blank — seed your Checklist. Staring at an empty list is the fastest way to lose interest. Use Quick Start and Quick Add to drop in a sensible starter set of Categories, Targets, and Exercises (applying a template from Quick Checklist Setup is even faster). You can rename, reorder, or delete anything afterward.
    Try It → Quick Start Quick Add
  5. Set one goal to start. Goals are how qFIT tells you when you're falling behind. The easiest place to begin is a single weekly goal — say, "push-ups 3× a week" — on the Goals page. When you haven't met a goal yet for the current period, that item turns magenta on the Checklist: your cue to prioritize it before the week resets on Monday.
    Try It → Edit Goals
  6. That's the whole loop — then explore. Seed Exercises → set a goal or two → open the Checklist daily and tick things off. Once that feels natural: My Week shows a 7-day grid so you can spot gaps; To-Do auto-surfaces high-priority Exercises you haven't done today; the Dashboard rolls streaks, goals at risk, and progress into one view; and Charts turn months of check-ins into a visual progress story. Worth doing early: install qFIT as an app so it opens in its own window and keeps working when your signal drops.

A note on modes: Simple, Standard and Everything in Preferences are meant to control how much detail each page shows — but in honesty, today the setting changes exactly one thing: in Simple, the To-Do page hides its Show and Max records filters. Nothing is locked, no page is hidden, and everything described in this walkthrough is available to you whichever mode you are in.

Go Deeper

The cards below hold the complete reference. They're collapsed so you're not overwhelmed — tap any heading to open it.

📋 The Checklist In Depth

A strip at the top like 32 shown · 9 done · 15 pts means the Checklist is showing 32 rows, you've checked off 9 of them for the day shown, and earned 15 points that day. If points are switched off entirely you get a "Points are off" chip in place of the third one.

  • Always check the date. Make sure the date picker is on today (or whatever day you intend). It turns yellow — and checkboxes get a white outline — when you're not on today, so you never log to the wrong day by accident.
  • Saving is instant. Checking a box marks the item complete for the day shown. Confirm it stuck by watching the metadata on the right and the counts at the top update.

Reading the metadata

Each row can show small tags. Turn individual pieces on or off under ⚙ Filters & Display (we usually show Progress/Goal-Days, Last Completed, and Priority):

  • 1/2-7d — you've done this 1 time in the last 7 days and your goal is 2. Hidden if no goal is set.
  • HIGH — high priority. You set this yourself.
  • HIDDEN — won't normally appear in the Checklist (change Visibility on the Edit page or in Bulk Edit). Tip: just check the box next to a Hidden Target and its Visibility flips to Show automatically.
  • TODAY / YESTERDAY / 22 days — when you last checked it off, counted from the day you're viewing. Past 31 days it switches to a plain date like 2/5/26, and NEVER means you never have. Turn the whole pill off with Last Completed under ⚙ Filters & Display.
  • x3 — how many times you did it on that last day. Only shown when it's more than once.
  • 3pt — its point value. Hidden if Points is 0.

Metadata always reflects today, even when you're viewing or updating a previous date. The Checklist is also color-coded by default — change the colors under Checklist Colors.

Details pages

Click and hold (or double-click) a Category, Target, or Exercise to open its Details page. From there you can:

  • Mark the item complete (or not) for today or yesterday, and adjust the Amount for the day under Log Your Activity.
  • Add Notes — log sets, reps, and weight (or HRV, resting heart rate, whatever makes sense) so you can see progress over time.
  • Tap YouTube or Google to quickly learn what an Exercise is or how to do it.
  • Click a date in the Completion History to load it and edit that day's notes or times completed.

Edit pages

From a Details page, click Edit. The available fields vary by Category, Target, or Exercise, but generally let you set:

  • Visibility — whether it appears in the Checklist.
  • Priority — flag the things you really want to focus on.
  • Goal & timeframe — the My primary goal is to do this … Every … pair. Setting it enables the Goal Not Met filter so you can show only what isn't complete yet.
  • Points, and where Targets and Exercises appear in the Checklist.

For built-in items, only certain fields are customizable — you can't change How To, URLs, or Recommendations on built-ins so we can keep improving the shared database. Want totally different behavior? Create your own and hide the built-in (Visibility = Hide).

⚙️ Options & Filters

Every option is saved to your account and follows you to your other devices. Most options that aren't at their default turn yellow (so does Search) — if you can't find something, glance at Options; anything yellow might be why.

The three top buttons collapse the list to Categories, expand it to Targets, or expand all the way to Exercises. You can also tap individual rows to expand or collapse.

Filters

  • Progress — very useful. Goal Not Met shows exactly what to focus on right now based on your goals and progress; Not Completed in X Days is handy before you've set goals.
  • Priority — show or hide by Priority. Set priorities first in Bulk Edit or on individual Edit pages.
  • Category — temporarily isolate a single Category (e.g. just Stretch & Workouts while you're at the gym).
  • Visibility — Show = always; Toggle = situational (gym equipment, winter sports); Hidden = never (except when browsing to add new things).
  • Effective / Enjoyable — show or hide Exercises by how effective or enjoyable you find them. Rate individual Exercises first.
  • Randomize — shuffles Targets and Exercises so you actively try new things. We all keep doing the same stuff; mixing it up gives better results for the same effort.
  • Routine — apply a saved routine (gym, morning, post-run, and so on).

Metadata to show

  • Progress / Goal-Days — days and dates related to Goal Not Met.
  • Last Completed — days since you last checked it off.
  • Priority Pill — flags high-priority items (low priority isn't flagged).
  • Total Completions — total times ever checked off.
  • Points — point value (set on individual items first). Points reflect actual effort better than counting checkboxes.

Preferences & search

  • Date — Auto always uses today; Manual remembers a date you set yourself each day. Changing the date while on Auto flips this to Manual automatically.
  • Search Scope — search the entire database (slower, includes Hidden) or only Show/Toggle items (faster). Once your Checklist is set up, leave this on Exclude Hidden.

Tip: leave the Visibility filter on Show+Toggle (or just Show) most of the time — including Hidden slows things down.

🛠️ Configuring qFIT

To get the most out of qFIT, spend a little time setting it up — there are lots of options to shape the Checklist exactly how you want. Run through Quick Start to quickly build a Checklist, add activities, set goals, tell qFIT which equipment you have so gear you don't own stops filling your Checklist, and pick colors. Be sure to apply Checklist templates; you can add more later without losing customizations — just leave First, Clear Checklist unchecked.

Adding Categories, Targets & Exercises

If you can't find something in the database (unlikely!), add it via Add Target or Add Exercise — you can add Categories too, though that's usually unnecessary. Anything you add is private; nobody else sees it. Adjust Category order on Order Categories — put the ones you care about most first (e.g. Focus & Daily Goals) and rarely-seen ones last (e.g. Yearly Goals); alphabetical is fine too.

Power move: Bulk Edit

Bulk Edit is far faster than per-item editing when making lots of changes. Pick what to view and which columns to edit, then go down the list setting Visibility, Primary Goal (times per period), Period Length (Days), Priority, Points and Recommended. To browse the whole database, tick Hidden (H) under Include Visibility Levels — with a database this large that takes a while. (You can also add things one at a time via Quick Add.)

What the visibility letters mean

S  Shows all the time in your Checklist.

T  You can toggle it on/off under ⚙ Filters & Display.

H  Hidden — kept in the database, but off your Checklist.

Goals

Use Goals to set a default goal in one pass — pick a starting point, then say how many times, how often (warning: this affects all Categories, Targets, and Exercises and overwrites goals you set by hand). Then go back to Bulk Edit, turn on Primary Goal (times per period) and Period Length (Days), and tweak anything that needs it. Rows that are behind their goal show their progress pill in magenta and can be isolated with the Progress: Goal Not Met filter.

Tip: don't set overly aggressive goals. Be realiztic, or it'll feel like you're always behind. Start low and ramp up.

Points, Notes & more

  • Points. Each activity is worth some points — we set defaults, but adjust them to reflect your effort (a bike ride may be 4 hours for you and 20 minutes for someone else). Points roughly capture effort + benefit; the Dashboard and Charts show them over time.
  • Notes. On Edit Target or Edit Exercise, use General Notes to track weight, reps, etc. with the date — helps you set up next time and see improvement.
  • Additional options. Click Show Additional on the Edit pages to see what's there — e.g. you can hide checkboxes or Last Completed for items where they don't make sense.
  • Custom organization. You can put an Exercise under a different Target, or a Target under a different Category, on its Edit page. We default to the canonical placement to discourage duplicate Targets and Exercises.

Tip: if you've already tuned Visibility or Goals, be careful with Quick Checklist Setup and Goals — they can overwrite custom settings. Tap the Tips links beside a field anywhere for quick hints.

🔁 Routines

Routines are handy for the gym, physical therapy, or any fixed set of activities you do at the same time (morning, bedtime, post-run, and so on).

  • Open Edit Routines from the menu.
  • Create a custom Routine and add whatever Targets and Exercises you want — just search and click to add; click an item above to remove it.
  • There are also built-in Routines you can try (you'll be able to customize the built-in ones in the future).
  • To use a Routine, open the Checklist, tap ⚙ Filters & Display, and pick the Routine.
📅 A Typical Day With qFIT

There's no single right way to use qFIT — but here's a rhythm that works well and ties the pieces together.

  • Morning. Open the Checklist and pick Routine: Morning Routine. Do a few in bed, knock out more while getting ready, then finish the rest.
  • Throughout the day. Drop back in, open ⚙ Filters & Display and set Progress: Not Completed Today, then check off whatever you can.
  • Evening. Pick Routine: Bedtime Routine and work through as many as you can before (and in) bed.
  • Gym days. Use a saved routine like Chest + Shoulders, Legs, or Back + Abs + Arms — build them once on Edit Routines and each is a single dropdown pick from then on. Don't feel like following a routine? Set Randomize: On — 5 per Category and work through whatever it hands you, or Never Tried — 5 per Category to be given only things you have never done.
  • Once a week. Set Progress: Goal Not Met and work down the magenta counts — those are the activities you're slipping on — catching up where you can. To-Do does the same job already ranked, most overdue first.
  • Every day. Peek at the Dashboard. Low numbers nudge you to do a little more; high ones are a fine excuse to call it a day.

Glance at the goal when you check things off — if it's off, tap the ⓘ at the end of the row, click Edit, and adjust it. Forgotten a technique? Tap the ⓘ, read the How To, and tap the YouTube logo for a quick clip (Google, ChatGPT and Gemini are right beside it).

Every filter lives behind ⚙ Filters & Display, just under the search box — it starts closed so your list is the first thing you see, and ↺ Reset Filters appears in there the moment something is actually filtered. You never have to open the panel to find out: whenever anything is narrowing your list, a row of chips above it names each one (Filtering: Progress: Goal Not Met…), the × on a chip drops that filter and Clear filters drops the lot. And doing everything every week is unrealiztic for most people — aim to hit each activity at least every couple of weeks (once a month for the rare ones). Anything is better than nothing.

📊 Dashboard & To-Do

Get to the Dashboard from the menu. Most of the time you'll live on the Checklist, but check the Dashboard now and then.

  • Stats. The Dashboard summarizes what you did today, yesterday, last week, the last 30 days, and more — checkboxes, points, and high-priority Targets. Challenge yourself to keep your Last 30 Days numbers high, including unique checkboxes — aim for as much variety as possible. Use the stats to stay consistent week to week (and to brag a little). Charts turns the same data into visuals.
  • To-Do. A prioritized list of what to do next — anything high-priority with an unmet goal and a short timeframe rises to the top. Tap an item to jump to its Details page to check it off, add notes, or learn how. Work top-down each day and you'll meet your goals.
  • Catching what you've missed. On the Checklist, open ⚙ Filters & Display and set Progress to Not Completed in 30 Days — 2 through 365 days are all there, and Completed in Last 30 Days answers the other direction. It's the easiest way to make sure you're hitting everything you mean to. Every row is a link; tap one to open its Details page and mark it complete.
📲 Install qFIT as an App

Install the qFIT PWA (Progressive Web App) on your phone or tablet. There's no App Store or Play Store download — you just save it to your home screen, and it opens in its own window instead of joining a giant stack of browser tabs. You'll also get a faster, more app-like experience that keeps working offline for pages you've already opened.

  • Android (Chrome): menu (⋮) → Add to Home Screen → Install.
  • iPhone / iPad (Safari): the Share icon → Add to Home Screen.
  • Desktop (Chrome / Edge): click the install icon in the address bar.

It might look like it's just adding a normal shortcut, but it isn't. Verify by launching qFIT, opening the App Switcher, and checking the icon at the top — it should be the qFIT icon, not Safari or Chrome. (There's also a How to install qFIT on your phone link at the bottom of the Dashboard with more detail.)

✨ More to Explore

A few more places worth a look from the main menu:

  • Charts — visualize progress (or lack of it) over time; great for spotting areas you're neglecting.
  • Heart Rate Zones — a handy chart and calculator for your target heart rates.
  • Try Something New — hand-picked fun activities; scroll through and tap anything to add it to your Checklist, then fine-tune later via the Edit pages or Bulk Edit.
  • Invite — a QR code to invite a friend.
  • Contact Us — please report issues, errors, and suggestions!
💡 Tips, Notes & Important Warnings
  • Refresh when you return. Whenever you come back to qFIT, refreshing the page (dragging down works only in a browser tab, not in the installed app) makes sure your session is still valid — especially before spending real time somewhere like Bulk Edit.
  • Watch the numbers. When checking off boxes, make sure the counts update. If they don't, refresh — you won't always get an error when a session expires.
  • Auto re-login. If your session has timed out, refreshing the page logs you back in automatically — you won't see the login screen.
  • The occasional bug. We're constantly improving qFIT, so you might see a rare error. A reload usually clears it (we may have updated a file and reset your session — sorry).
  • Deleting custom items erases their history. If you create your own Category, Target, or Exercise, check it off for a while, then delete it, its completion history is gone with it.
  • Points aren't stored historically. Changing an item's point value later changes past totals and history too. To preserve history, avoid redefining an existing item — create a new one and hide the old one instead.
  • Not medical advice. Everything in qFIT is based on extensive research and personal experience, but we're not doctors, physical therapists, or trainers. Do your own research and talk to a professional if you have injuries, restrictions, or any concerns.
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