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What Is 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.

Open My Checklist Set It Up With Quick Start

🚀 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 below). Each level has its own checkbox. Checking an Exercise also checks the muscle it sits under and the muscles above that one, and a bigger amount of the same activity checks the smaller ones (50 Floors checks 25 Floors); any other Target is checked only by its own box, or by the qLIVE phone app, which checks off steps, walks, rides and cardio minutes from your tracks and from a watch that syncs to Health Connect.
  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. While a goal isn't met, that item's count turns magenta on the Checklist: your cue to prioritize it. The window rolls — "3× a week" means the last 7 days counting back from today, not a calendar week that 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 check things off. Once that feels natural: How I Use qFIT walks through an example week, day by day; To-Do lists what your goals say is due, most important first; 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. In Simple, the To-Do page hides its Maximum to Show filter. Nothing is locked, no page is hidden, and everything described in this manual is available to you whichever mode you are in.

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. 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 Focus.

🎯 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: checking an Exercise does not check its Target, and checking a Target does not check 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.

The words Category, Target and Exercise are the same for every member — they are qFIT's names for the three levels, not a setting.

🔁 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. A search opens only the category you were last working in and leaves the rest closed — tap another to see its matches, or press Exercises to open them all. If you haven't used one yet, or it has no matches, everything opens.
  • 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 go 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 check. Each row still gets its own check: 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 check 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.

Go Deeper

The cards below hold the complete reference. Tap any heading to open it.

📋 The Checklist In Depth

A strip at the top like 32 shown · 9 done · 15 points means the Checklist is showing 32 rows, you've checked off 9 of them for the day shown, and earned 15 points that day. The third one shows while Points is set to Show in Options & Filters; if points are switched off entirely you get a "Points are off" chip in its place.

  • Always check the date. Make sure the date picker is on today (or whatever day you intend). It turns yellow — and the checkboxes get a gold edge — 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 pills on the right and the counts at the top update.

Reading the Pills

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

  • 1 of 2 in 7 days — 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 ⚙ Options & Filters.
  • x3 — how many times you did it on that last day. Only shown when it's more than once.
  • 3 points — its point value; on a day it's checked, what that check-off was worth. Shown only when it's above 0.

The Last Completed pill counts back from the day you're viewing, so stepping to an earlier date changes what it says. The Checklist is also color-coded by default — change the colors under Checklist Colors.

Details Pages

Tap the ⓘ at the end of the row of a Category, Target, or Exercise to open its Details page. From there you can:

  • Mark the item complete (or not) for today or any earlier day — the day arrows step back, and future days are locked — and give that day its own Intensity and Amount under Log Your Activity (they change that day's points only).
  • Add Notes — log sets, reps, and weight (or HRV, resting heart rate, whatever makes sense) so you can see progress over time.
  • Use How To for a quick YouTube, Google, ChatGPT or Gemini search on 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.

Quick Edit

On the Checklist, press and hold anywhere on a row (or double-click it) for a small pop-up that changes the three settings people change most — Visibility, Priority and Goal — without leaving your list. Its Details and Edit buttons open those pages for everything else.

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. While anything is filtered, the closed ⚙ Options & Filters header also says how many filters are on, and a row of chips above the list names each one.

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 Strength & 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).
  • Muscle Detail Levels — how finely muscle Targets are split (High-Level, More Detailed, Most Detailed), chosen separately for Strength, Stretching and Massage on Quick Checklist Setup. A muscle follows its level unless you set that one muscle's Visibility yourself, and Exercises under a muscle you don't show list under the nearest muscle you do.
  • 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).

Pills to Show

  • Sort — Most Urgent Goals First (the default), Largest Muscles First, Alphabetical or Alphabetical (Muscles First). Your Category order, and a Routine's own order, stay as they are.
  • 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: each Target and Exercise has one, worked out from its intensity and amount (both shown on its Details page). 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 — once for Home and once for the Gym, with an Equipment dropdown to switch between them — so gear you don't have stops filling your Checklist, and pick colors. Be sure to apply Checklist templates; you can add more later without losing customizations — just leave Start Fresh 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 Edit Category Order — put the ones you care about most first (e.g. Focus) 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, Goal: Times, Goal: Every # Days, Priority, Points and Recommended. To browse the whole database, check Hidden (H) under More Options, 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 ⚙ Options & Filters.

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

Goals

Use Goals to set a default goal in one pass — pick your Fitness Goal / Intensity, 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 Goal: Times and Goal: Every # 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 realistic, 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. Open More options 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 ⚙ Options & Filters, and pick the Routine — the box above that list searches the names. Checked problems under My Problems on My Profile? The list then offers Recommended for my problems first.
  • A long Routine opens on its Essentials — the items it marks as the ones that matter most. Press Full beside 🔁 Routine to see everything in it, or the ＋ N more line under any Category to open just that one (categories with nothing showing share one line at the end). On your own Routines, the ★ on Edit Routines decides what counts as essential.

📅 A Typical Day With qFIT

See A Typical Day on How I Use qFIT.

📊 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, grouped by Category: high priority before the rest, overdue before merely due. A muscle you trained yesterday is listed last, under Resting Today, and is not counted as due. Its How Is This List Prioritized? card spells out every rule. Work top-down each day and you'll meet your goals.
  • Catching what you've missed. On the Checklist, open ⚙ Options & Filters and set Progress to Not Completed in 30 Days — anywhere from 2 to 365 days is offered, 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 installed 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
  • Watch the numbers. When you check something off, the count beside it should move. If it ever doesn't, reload the page (dragging down works only in a browser tab, not in the installed app) before carrying on — especially before spending real time somewhere like Bulk Edit.
  • 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, except days you logged with their own Intensity or Amount. 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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