diff --git a/android/app/src/main/res/values/styles.xml b/android/app/src/main/res/values/styles.xml
index 4ef1d97..b3c7754 100644
--- a/android/app/src/main/res/values/styles.xml
+++ b/android/app/src/main/res/values/styles.xml
@@ -3,6 +3,7 @@
     <item name="android:editTextBackground">@drawable/rn_edit_text_material</item>
     <item name="colorPrimary">@color/colorPrimary</item>
     <item name="android:statusBarColor">#ffffff</item>
+    <item name="android:forceDarkAllowed">false</item>
   </style>
   <style name="Theme.App.SplashScreen" parent="Theme.SplashScreen">
     <item name="windowSplashScreenBackground">@color/splashscreen_background</item>
diff --git a/app.json b/app.json
index eb0896e..b01ba53 100644
--- a/app.json
+++ b/app.json
@@ -2,11 +2,11 @@
   "expo": {
     "name": "digital-pilates",
     "slug": "digital-pilates",
-    "version": "1.0.2",
+    "version": "1.0.3",
     "orientation": "portrait",
     "icon": "./assets/images/logo.jpeg",
     "scheme": "digitalpilates",
-    "userInterfaceStyle": "automatic",
+    "userInterfaceStyle": "light",
     "newArchEnabled": true,
     "jsEngine": "jsc",
     "ios": {
diff --git a/app/(tabs)/index.tsx b/app/(tabs)/index.tsx
index 7f77c27..fd309f9 100644
--- a/app/(tabs)/index.tsx
+++ b/app/(tabs)/index.tsx
@@ -10,6 +10,7 @@ import { fetchRecommendations, RecommendationType } from '@/services/recommendat
 // Removed WorkoutCard import since we no longer use the horizontal carousel
 import { useAuthGuard } from '@/hooks/useAuthGuard';
 import { getChineseGreeting } from '@/utils/date';
+import dayjs from 'dayjs';
 import { useRouter } from 'expo-router';
 import React from 'react';
 import { Animated, Image, PanResponder, Pressable, SafeAreaView, ScrollView, StyleSheet, useWindowDimensions, View } from 'react-native';
@@ -137,7 +138,6 @@ export default function HomeScreen() {
       try {
         const cards = await fetchRecommendations();
 
-        console.log('fetchRecommendations', cards);
         if (canceled) return;
         const mapped: RecommendItem[] = [];
         for (const c of cards || []) {
@@ -161,7 +161,7 @@ export default function HomeScreen() {
               title: c.title || '今日打卡',
               subtitle: c.subtitle || '完成一次普拉提训练，记录你的坚持',
               progress: 0,
-              onPress: () => pushIfAuthedElseLogin('/checkin'),
+              onPress: () => pushIfAuthedElseLogin('/checkin?date=' + dayjs().format('YYYY-MM-DD')),
             });
           }
         }
@@ -258,7 +258,7 @@ export default function HomeScreen() {
 
               <Pressable
                 style={[styles.featureCard, styles.featureCardTertiary]}
-                onPress={() => pushIfAuthedElseLogin('/checkin')}
+                onPress={() => pushIfAuthedElseLogin('/checkin?date=' + dayjs().format('YYYY-MM-DD'))}
               >
                 <ThemedText style={styles.featureTitle}>每日打卡</ThemedText>
                 <ThemedText style={styles.featureSubtitle}>自选动作 · 记录完成</ThemedText>
diff --git a/app/(tabs)/personal.tsx b/app/(tabs)/personal.tsx
index ca4e546..50b2582 100644
--- a/app/(tabs)/personal.tsx
+++ b/app/(tabs)/personal.tsx
@@ -343,7 +343,7 @@ export default function PersonalScreen() {
 
   return (
     <View style={[styles.container, { backgroundColor: theme === 'light' ? colorTokens.pageBackgroundEmphasis : colorTokens.background }]}>
-      <StatusBar barStyle={theme === 'light' ? 'dark-content' : 'light-content'} backgroundColor="transparent" translucent />
+      <StatusBar barStyle={'dark-content'} backgroundColor="transparent" translucent />
       <SafeAreaView style={[styles.safeArea, { backgroundColor: theme === 'light' ? colorTokens.pageBackgroundEmphasis : colorTokens.background }]}>
         <ScrollView
           style={[styles.scrollView, { backgroundColor: theme === 'light' ? colorTokens.pageBackgroundEmphasis : colorTokens.background }]}
diff --git a/app/_layout.tsx b/app/_layout.tsx
index 61ec9bb..0de09f5 100644
--- a/app/_layout.tsx
+++ b/app/_layout.tsx
@@ -1,4 +1,4 @@
-import { DarkTheme, DefaultTheme, ThemeProvider } from '@react-navigation/native';
+import { DefaultTheme, ThemeProvider } from '@react-navigation/native';
 import { useFonts } from 'expo-font';
 import { Stack } from 'expo-router';
 import { StatusBar } from 'expo-status-bar';
@@ -36,7 +36,7 @@ export default function RootLayout() {
   return (
     <Provider store={store}>
       <Bootstrapper>
-        <ThemeProvider value={colorScheme === 'dark' ? DarkTheme : DefaultTheme}>
+        <ThemeProvider value={DefaultTheme}>
           <Stack screenOptions={{ headerShown: false }}>
             <Stack.Screen name="onboarding" />
             <Stack.Screen name="(tabs)" />
@@ -52,7 +52,7 @@ export default function RootLayout() {
             <Stack.Screen name="article/[id]" options={{ headerShown: false }} />
             <Stack.Screen name="+not-found" />
           </Stack>
-          <StatusBar style="auto" />
+          <StatusBar style="dark" />
         </ThemeProvider>
       </Bootstrapper>
     </Provider>
diff --git a/app/checkin/index.tsx b/app/checkin/index.tsx
index 395fc6a..092fcd6 100644
--- a/app/checkin/index.tsx
+++ b/app/checkin/index.tsx
@@ -3,10 +3,10 @@ import { Colors } from '@/constants/Colors';
 import { useAppDispatch, useAppSelector } from '@/hooks/redux';
 import { useColorScheme } from '@/hooks/useColorScheme';
 import type { CheckinExercise } from '@/store/checkinSlice';
-import { getDailyCheckins, removeExercise, replaceExercises, setCurrentDate, syncCheckin, toggleExerciseCompleted } from '@/store/checkinSlice';
+import { getDailyCheckins, removeExercise, replaceExercises, setCurrentDate, toggleExerciseCompleted } from '@/store/checkinSlice';
+import { loadPlans, type TrainingPlan } from '@/store/trainingPlanSlice';
 import { buildClassicalSession } from '@/utils/classicalSession';
 import { Ionicons } from '@expo/vector-icons';
-import { useFocusEffect } from '@react-navigation/native';
 import { useLocalSearchParams, useRouter } from 'expo-router';
 import React, { useEffect, useMemo, useRef, useState } from 'react';
 import { Alert, FlatList, Modal, SafeAreaView, StyleSheet, Switch, Text, TextInput, TouchableOpacity, View } from 'react-native';
@@ -24,6 +24,7 @@ export default function CheckinHome() {
   const params = useLocalSearchParams<{ date?: string }>();
   const today = useMemo(() => formatDate(new Date()), []);
   const checkin = useAppSelector((s) => (s as any).checkin);
+  const training = useAppSelector((s) => (s as any).trainingPlan);
   const routeDateParam = typeof params?.date === 'string' && params.date ? params.date : undefined;
   const currentDate: string = routeDateParam || (checkin?.currentDate as string) || today;
   const record = checkin?.byDate?.[currentDate] as (undefined | { items?: CheckinExercise[]; note?: string; raw?: any[] });
@@ -52,18 +53,15 @@ export default function CheckinHome() {
     }
   }, [dispatch, currentDate]);
 
-  const lastSyncSigRef = useRef<string>('');
-  useFocusEffect(
-    React.useCallback(() => {
-      // 仅当本地条目发生变更时才上报，避免反复刷写
-      const sig = JSON.stringify(record?.items || []);
-      if (record?.items && Array.isArray(record.items) && sig !== lastSyncSigRef.current) {
-        lastSyncSigRef.current = sig;
-        dispatch(syncCheckin({ date: currentDate, items: record.items as CheckinExercise[], note: record?.note }));
-      }
-      return () => { };
-    }, [dispatch, currentDate, record?.items, record?.note])
-  );
+  // 加载训练计划列表：仅在页面挂载时尝试一次，避免因失败导致的重复请求
+  const hasLoadedPlansRef = useRef(false);
+  useEffect(() => {
+    if (hasLoadedPlansRef.current) return;
+    hasLoadedPlansRef.current = true;
+    dispatch(loadPlans());
+  }, [dispatch]);
+
+  // 同步触发逻辑改为显式操作处调用，避免页面渲染期间的副作用
 
   const [genVisible, setGenVisible] = useState(false);
   const [genLevel, setGenLevel] = useState<'beginner' | 'intermediate' | 'advanced'>('beginner');
@@ -71,11 +69,33 @@ export default function CheckinHome() {
   const [genWithNotes, setGenWithNotes] = useState(true);
   const [genRest, setGenRest] = useState('30');
 
+  // 计算“进行中的训练计划”（startDate <= 当前日期）。若 currentId 存在，优先该计划。
+  const activePlan: TrainingPlan | null = useMemo(() => {
+    const plans: TrainingPlan[] = training?.plans || [];
+    if (!plans.length) return null;
+    const current = training?.currentId ? plans.find((p) => p.id === training.currentId) : null;
+    const dateObj = new Date(`${currentDate}T00:00:00`);
+    if (current && new Date(current.startDate) <= dateObj) return current;
+    const ongoing = plans
+      .filter((p) => new Date(p.startDate) <= dateObj)
+      .sort((a, b) => new Date(b.startDate).getTime() - new Date(a.startDate).getTime());
+    return ongoing[0] ?? null;
+  }, [training?.plans, training?.currentId, currentDate]);
+
+  const planStartText = useMemo(() => {
+    if (!activePlan?.startDate) return '';
+    const d = new Date(activePlan.startDate);
+    const y = d.getFullYear();
+    const m = `${d.getMonth() + 1}`.padStart(2, '0');
+    const day = `${d.getDate()}`.padStart(2, '0');
+    return `${y}-${m}-${day}`;
+  }, [activePlan?.startDate]);
+
   const onGenerate = () => {
     const restSec = Math.max(10, Math.min(120, parseInt(genRest || '30', 10)));
     const { items, note } = buildClassicalSession({ withSectionRests: genWithRests, restSeconds: restSec, withNotes: genWithNotes, level: genLevel });
     dispatch(replaceExercises({ date: currentDate, items, note }));
-    dispatch(syncCheckin({ date: currentDate, items, note }));
+    // 自动同步将由中间件处理
     setGenVisible(false);
     Alert.alert('排课已生成', '已为你生成经典普拉提序列，可继续调整。');
   };
@@ -94,6 +114,43 @@ export default function CheckinHome() {
           <Text style={[styles.subtitle, { color: colorTokens.textMuted }]}>请选择动作并记录完成情况</Text>
         </View>
 
+        {/* 训练计划提示（非强制） */}
+        <View style={{ paddingHorizontal: 20, marginTop: 8 }}>
+          {activePlan ? (
+            <View style={[styles.planHintCard, { backgroundColor: colorTokens.card, borderColor: colorTokens.border }]}>
+              <View style={{ flex: 1 }}>
+                <Text style={[styles.planHintTitle, { color: colorTokens.text }]}>已有训练计划进行中</Text>
+                {!!planStartText && (
+                  <Text style={[styles.planHintSub, { color: colorTokens.textMuted }]}>开始于 {planStartText}</Text>
+                )}
+              </View>
+              <TouchableOpacity
+                style={[styles.hintBtn, { borderColor: colorTokens.primary }]}
+                onPress={() => router.push('/training-plan' as any)}
+                accessibilityRole="button"
+                accessibilityLabel="查看训练计划"
+              >
+                <Text style={[styles.hintBtnText, { color: colorTokens.primary }]}>查看训练计划</Text>
+              </TouchableOpacity>
+            </View>
+          ) : (
+            <View style={[styles.planHintCard, { backgroundColor: colorTokens.card, borderColor: colorTokens.border }]}>
+              <View style={{ flex: 1 }}>
+                <Text style={[styles.planHintTitle, { color: colorTokens.text }]}>你还没有训练计划</Text>
+                <Text style={[styles.planHintSub, { color: colorTokens.textMuted }]}>创建计划可明确每周节奏与目标（可跳过）</Text>
+              </View>
+              <TouchableOpacity
+                style={[styles.hintPrimaryBtn, { backgroundColor: colorTokens.primary }]}
+                onPress={() => router.push('/training-plan/create' as any)}
+                accessibilityRole="button"
+                accessibilityLabel="创建训练计划"
+              >
+                <Text style={[styles.hintPrimaryBtnText, { color: colorTokens.onPrimary }]}>创建训练计划</Text>
+              </TouchableOpacity>
+            </View>
+          )}
+        </View>
+
         <View style={styles.actionRow}>
           <TouchableOpacity
             style={[styles.primaryBtn, { backgroundColor: colorTokens.primary }]}
@@ -162,8 +219,7 @@ export default function CheckinHome() {
                           style: 'destructive',
                           onPress: () => {
                             dispatch(removeExercise({ date: currentDate, key: exercise.key }));
-                            const nextItems: CheckinExercise[] = (record?.items || []).filter((it: CheckinExercise) => it.key !== exercise.key);
-                            dispatch(syncCheckin({ date: currentDate, items: nextItems, note: record?.note }));
+                            // 自动同步将由中间件处理
                           },
                         },
                       ])
@@ -198,10 +254,7 @@ export default function CheckinHome() {
                     style={styles.doneIconBtn}
                     onPress={() => {
                       dispatch(toggleExerciseCompleted({ date: currentDate, key: exercise.key }));
-                      const nextItems: CheckinExercise[] = (record?.items || []).map((it: CheckinExercise) =>
-                        it.key === exercise.key ? { ...it, completed: !it.completed } : it
-                      );
-                      dispatch(syncCheckin({ date: currentDate, items: nextItems, note: record?.note }));
+                      // 自动同步将由中间件处理
                     }}
                     hitSlop={{ top: 6, bottom: 6, left: 6, right: 6 }}
                   >
@@ -222,8 +275,7 @@ export default function CheckinHome() {
                         style: 'destructive',
                         onPress: () => {
                           dispatch(removeExercise({ date: currentDate, key: exercise.key }));
-                          const nextItems: CheckinExercise[] = (record?.items || []).filter((it: CheckinExercise) => it.key !== exercise.key);
-                          dispatch(syncCheckin({ date: currentDate, items: nextItems, note: record?.note }));
+                          // 自动同步将由中间件处理
                         },
                       },
                     ])
@@ -292,6 +344,14 @@ const styles = StyleSheet.create({
   primaryBtnText: { color: '#FFFFFF', fontWeight: '800' },
   secondaryBtn: { borderWidth: 2, paddingVertical: 10, borderRadius: 10, alignItems: 'center' },
   secondaryBtnText: { fontWeight: '800' },
+  // 训练计划提示卡片
+  planHintCard: { flexDirection: 'row', alignItems: 'center', gap: 10, borderRadius: 14, paddingHorizontal: 14, paddingVertical: 12, borderWidth: 1 },
+  planHintTitle: { fontSize: 14, fontWeight: '800' },
+  planHintSub: { marginTop: 4, fontSize: 12 },
+  hintBtn: { paddingHorizontal: 10, paddingVertical: 8, borderRadius: 10, borderWidth: 1 },
+  hintBtnText: { fontWeight: '800' },
+  hintPrimaryBtn: { paddingHorizontal: 12, paddingVertical: 10, borderRadius: 10 },
+  hintPrimaryBtnText: { fontWeight: '800' },
   emptyBox: { marginTop: 16, backgroundColor: '#FFFFFF', borderRadius: 16, padding: 16, marginHorizontal: 0 },
   emptyText: { color: '#6B7280' },
   card: { marginTop: 12, marginHorizontal: 0, backgroundColor: '#FFFFFF', borderRadius: 16, padding: 16, flexDirection: 'row', alignItems: 'center', gap: 12, shadowColor: '#000', shadowOpacity: 0.06, shadowRadius: 12, shadowOffset: { width: 0, height: 6 }, elevation: 3 },
diff --git a/app/checkin/select.tsx b/app/checkin/select.tsx
index a9c5fb5..d3ba81c 100644
--- a/app/checkin/select.tsx
+++ b/app/checkin/select.tsx
@@ -2,9 +2,11 @@ import { HeaderBar } from '@/components/ui/HeaderBar';
 import { Colors } from '@/constants/Colors';
 import { useAppDispatch } from '@/hooks/redux';
 import { useColorScheme } from '@/hooks/useColorScheme';
-import { addExercise, syncCheckin } from '@/store/checkinSlice';
-import { EXERCISE_LIBRARY, getCategories, searchExercises } from '@/utils/exerciseLibrary';
+import { fetchExerciseConfig, normalizeToLibraryItems } from '@/services/exercises';
+import { addExercise } from '@/store/checkinSlice';
+import { EXERCISE_LIBRARY, getCategories } from '@/utils/exerciseLibrary';
 import { Ionicons } from '@expo/vector-icons';
+import AsyncStorage from '@react-native-async-storage/async-storage';
 import * as Haptics from 'expo-haptics';
 import { useLocalSearchParams, useRouter } from 'expo-router';
 import React, { useEffect, useMemo, useRef, useState } from 'react';
@@ -34,6 +36,8 @@ export default function SelectExerciseScreen() {
   const [showCustomReps, setShowCustomReps] = useState(false);
   const [customRepsInput, setCustomRepsInput] = useState('');
   const [showCategoryPicker, setShowCategoryPicker] = useState(false);
+  const [serverLibrary, setServerLibrary] = useState<{ key: string; name: string; description: string; category: string }[] | null>(null);
+  const [serverCategories, setServerCategories] = useState<string[] | null>(null);
 
   const controlsOpacity = useRef(new Animated.Value(0)).current;
 
@@ -42,8 +46,40 @@ export default function SelectExerciseScreen() {
       UIManager.setLayoutAnimationEnabledExperimental(true);
     }
   }, []);
+  useEffect(() => {
+    let aborted = false;
+    const CACHE_KEY = '@exercise_config_v1';
+    (async () => {
+      try {
+        const cached = await AsyncStorage.getItem(CACHE_KEY);
+        if (cached && !aborted) {
+          const parsed = JSON.parse(cached);
+          const items = normalizeToLibraryItems(parsed);
+          if (items.length) {
+            setServerLibrary(items);
+            const cats = Array.from(new Set(items.map((i) => i.category)));
+            setServerCategories(cats);
+          }
+        }
+      } catch {}
+      try {
+        const resp = await fetchExerciseConfig();
+        console.log('fetchExerciseConfig', resp);
+        if (aborted) return;
+        const items = normalizeToLibraryItems(resp);
+        setServerLibrary(items);
+        const cats = Array.from(new Set(items.map((i) => i.category)));
+        setServerCategories(cats);
+        try { await AsyncStorage.setItem(CACHE_KEY, JSON.stringify(resp)); } catch {}
+      } catch (err) {}
+    })();
+    return () => { aborted = true; };
+  }, []);
 
-  const categories = useMemo(() => ['全部', ...getCategories()], []);
+  const categories = useMemo(() => {
+    const base = serverCategories ?? getCategories();
+    return ['全部', ...base];
+  }, [serverCategories]);
   const mainCategories = useMemo(() => {
     const preferred = ['全部', '核心与腹部', '脊柱与后链', '侧链与髋', '平衡与支撑'];
     const exists = (name: string) => categories.includes(name);
@@ -53,13 +89,17 @@ export default function SelectExerciseScreen() {
     while (picked.length < 5 && rest.length) picked.push(rest.shift() as string);
     return picked;
   }, [categories]);
+  const library = useMemo(() => serverLibrary ?? EXERCISE_LIBRARY, [serverLibrary]);
   const filtered = useMemo(() => {
-    const base = searchExercises(keyword);
+    const kw = keyword.trim().toLowerCase();
+    const base = kw
+      ? library.filter((e) => e.name.toLowerCase().includes(kw) || (e.description || '').toLowerCase().includes(kw))
+      : library;
     if (category === '全部') return base;
     return base.filter((e) => e.category === category);
-  }, [keyword, category]);
+  }, [keyword, category, library]);
 
-  const selected = useMemo(() => EXERCISE_LIBRARY.find((e) => e.key === selectedKey) || null, [selectedKey]);
+  const selected = useMemo(() => library.find((e) => e.key === selectedKey) || null, [selectedKey, library]);
 
   useEffect(() => {
     Animated.timing(controlsOpacity, {
@@ -82,20 +122,7 @@ export default function SelectExerciseScreen() {
       },
     }));
     console.log('addExercise', currentDate, selected.key, sets, reps);
-    // 同步到后端（读取最新 store 需要在返回后由首页触发 load，或此处直接上报）
-    // 简单做法：直接上报新增项（其余项由后端合并/覆盖）
-    dispatch(syncCheckin({
-      date: currentDate,
-      items: [
-        {
-          key: selected.key,
-          name: selected.name,
-          category: selected.category,
-          sets: Math.max(1, sets),
-          reps: reps && reps > 0 ? reps : undefined,
-        },
-      ],
-    }));
+    // 自动同步将由中间件处理，无需手动调用 syncCheckin
     router.back();
   };
 
diff --git a/app/onboarding/index.tsx b/app/onboarding/index.tsx
index 7b549a9..8673ce3 100644
--- a/app/onboarding/index.tsx
+++ b/app/onboarding/index.tsx
@@ -39,7 +39,7 @@ export default function WelcomeScreen() {
   return (
     <ThemedView style={[styles.container, { backgroundColor }]}>
       <StatusBar
-        barStyle={colorScheme === 'dark' ? 'light-content' : 'dark-content'}
+        barStyle={'dark-content'}
         backgroundColor={backgroundColor}
       />
 
diff --git a/app/onboarding/personal-info.tsx b/app/onboarding/personal-info.tsx
index 0b73f02..9b5e726 100644
--- a/app/onboarding/personal-info.tsx
+++ b/app/onboarding/personal-info.tsx
@@ -6,15 +6,15 @@ import AsyncStorage from '@react-native-async-storage/async-storage';
 import { router } from 'expo-router';
 import React, { useState } from 'react';
 import {
-  Alert,
-  Dimensions,
-  ScrollView,
-  StatusBar,
-  StyleSheet,
-  Text,
-  TextInput,
-  TouchableOpacity,
-  View,
+    Alert,
+    Dimensions,
+    ScrollView,
+    StatusBar,
+    StyleSheet,
+    Text,
+    TextInput,
+    TouchableOpacity,
+    View,
 } from 'react-native';
 
 const { width } = Dimensions.get('window');
@@ -216,7 +216,7 @@ export default function PersonalInfoScreen() {
   return (
     <ThemedView style={[styles.container, { backgroundColor }]}>
       <StatusBar
-        barStyle={colorScheme === 'dark' ? 'light-content' : 'dark-content'}
+        barStyle={'dark-content'}
         backgroundColor={backgroundColor}
       />
 
diff --git a/app/profile/edit.tsx b/app/profile/edit.tsx
index 2bd949b..1ced0d7 100644
--- a/app/profile/edit.tsx
+++ b/app/profile/edit.tsx
@@ -1,5 +1,5 @@
 import { HeaderBar } from '@/components/ui/HeaderBar';
-import { Colors } from '@/constants/Colors';
+import { Colors, palette } from '@/constants/Colors';
 import { useAppDispatch, useAppSelector } from '@/hooks/redux';
 import { useColorScheme } from '@/hooks/useColorScheme';
 import { useCosUpload } from '@/hooks/useCosUpload';
@@ -7,6 +7,7 @@ import { updateUser as updateUserApi } from '@/services/users';
 import { fetchMyProfile } from '@/store/userSlice';
 import { Ionicons } from '@expo/vector-icons';
 import AsyncStorage from '@react-native-async-storage/async-storage';
+import DateTimePicker from '@react-native-community/datetimepicker';
 import { useFocusEffect } from '@react-navigation/native';
 import * as ImagePicker from 'expo-image-picker';
 import { router } from 'expo-router';
@@ -16,7 +17,9 @@ import {
   Alert,
   Image,
   KeyboardAvoidingView,
+  Modal,
   Platform,
+  Pressable,
   SafeAreaView,
   ScrollView,
   StatusBar,
@@ -24,7 +27,7 @@ import {
   Text,
   TextInput,
   TouchableOpacity,
-  View
+  View,
 } from 'react-native';
 import { useSafeAreaInsets } from 'react-native-safe-area-context';
 
@@ -34,7 +37,7 @@ type HeightUnit = 'cm' | 'ft';
 interface UserProfile {
   name?: string;
   gender?: 'male' | 'female' | '';
-  age?: string; // 存储为字符串，方便非必填
+  birthDate?: string; // 出生日期
   // 以公制为基准存储
   weight?: number; // kg
   height?: number; // cm
@@ -63,7 +66,7 @@ export default function EditProfileScreen() {
   const [profile, setProfile] = useState<UserProfile>({
     name: '',
     gender: '',
-    age: '',
+    birthDate: '',
     weight: undefined,
     height: undefined,
     avatarUri: null,
@@ -72,6 +75,10 @@ export default function EditProfileScreen() {
   const [weightInput, setWeightInput] = useState<string>('');
   const [heightInput, setHeightInput] = useState<string>('');
 
+  // 出生日期选择器
+  const [datePickerVisible, setDatePickerVisible] = useState(false);
+  const [pickerDate, setPickerDate] = useState<Date>(new Date());
+
   // 输入框字符串
 
   // 从本地存储加载（身高/体重等本地字段）
@@ -84,7 +91,7 @@ export default function EditProfileScreen() {
       let next: UserProfile = {
         name: '',
         gender: '',
-        age: '',
+        birthDate: '',
         weight: undefined,
         height: undefined,
         avatarUri: null,
@@ -95,7 +102,7 @@ export default function EditProfileScreen() {
 
           if (o?.weight) next.weight = parseFloat(o.weight) || undefined;
           if (o?.height) next.height = parseFloat(o.height) || undefined;
-          if (o?.age) next.age = String(o.age);
+          if (o?.birthDate) next.birthDate = o.birthDate;
           if (o?.gender) next.gender = o.gender;
         } catch { }
       }
@@ -207,6 +214,24 @@ export default function EditProfileScreen() {
 
   const { upload, uploading } = useCosUpload();
 
+  // 出生日期选择器交互
+  const openDatePicker = () => {
+    const base = profile.birthDate ? new Date(profile.birthDate) : new Date();
+    base.setHours(0, 0, 0, 0);
+    setPickerDate(base);
+    setDatePickerVisible(true);
+  };
+  const closeDatePicker = () => setDatePickerVisible(false);
+  const onConfirmDate = (date: Date) => {
+    const today = new Date();
+    today.setHours(0, 0, 0, 0);
+    const picked = new Date(date);
+    picked.setHours(0, 0, 0, 0);
+    const finalDate = picked > today ? today : picked;
+    setProfile((p) => ({ ...p, birthDate: finalDate.toISOString() }));
+    closeDatePicker();
+  };
+
   const pickAvatarFromLibrary = async () => {
     try {
       const resp = await ImagePicker.requestMediaLibraryPermissionsAsync();
@@ -245,7 +270,7 @@ export default function EditProfileScreen() {
 
   return (
     <SafeAreaView style={[styles.container, { backgroundColor: '#F5F5F5' }]}>
-      <StatusBar barStyle={colorScheme === 'dark' ? 'light-content' : 'dark-content'} />
+      <StatusBar barStyle={'dark-content'} />
       <KeyboardAvoidingView behavior={Platform.OS === 'ios' ? 'padding' : undefined} style={{ flex: 1 }}>
         <ScrollView contentContainerStyle={{ paddingBottom: 40 }} style={{ paddingHorizontal: 20 }} showsVerticalScrollIndicator={false}>
           <HeaderBar title="编辑资料" onBack={() => router.back()} withSafeTop={false} transparent />
@@ -332,18 +357,63 @@ export default function EditProfileScreen() {
             </TouchableOpacity>
           </View>
 
-          {/* 年龄 */}
-          <FieldLabel text="年龄" />
-          <View style={[styles.inputWrapper, { borderColor: '#E0E0E0' }]}>
-            <TextInput
-              style={[styles.textInput, { color: textColor }]}
-              placeholder="填写年龄（可选）"
-              placeholderTextColor={placeholderColor}
-              keyboardType="number-pad"
-              value={profile.age ?? ''}
-              onChangeText={(t) => setProfile((p) => ({ ...p, age: t }))}
-            />
-          </View>
+          {/* 出生日期 */}
+          <FieldLabel text="出生日期" />
+          <TouchableOpacity onPress={openDatePicker} activeOpacity={0.8} style={[styles.inputWrapper, { borderColor: '#E0E0E0' }]}>
+            <Text style={[styles.textInput, { color: profile.birthDate ? textColor : placeholderColor }]}>
+              {profile.birthDate
+                ? (() => {
+                    try {
+                      const d = new Date(profile.birthDate);
+                      return new Intl.DateTimeFormat('zh-CN', { year: 'numeric', month: 'long', day: 'numeric' }).format(d);
+                    } catch {
+                      return profile.birthDate;
+                    }
+                  })()
+                : '选择出生日期（可选）'}
+            </Text>
+          </TouchableOpacity>
+
+          {/* 出生日期选择器弹窗 */}
+          <Modal
+            visible={datePickerVisible}
+            transparent
+            animationType="fade"
+            onRequestClose={closeDatePicker}
+          >
+            <Pressable style={styles.modalBackdrop} onPress={closeDatePicker} />
+            <View style={styles.modalSheet}>
+              <DateTimePicker
+                value={pickerDate}
+                mode="date"
+                display={Platform.OS === 'ios' ? 'inline' : 'calendar'}
+                minimumDate={new Date(1900, 0, 1)}
+                maximumDate={new Date()}
+                {...(Platform.OS === 'ios' ? { locale: 'zh-CN' } : {})}
+                onChange={(event, date) => {
+                  if (Platform.OS === 'ios') {
+                    if (date) setPickerDate(date);
+                  } else {
+                    if (event.type === 'set' && date) {
+                      onConfirmDate(date);
+                    } else {
+                      closeDatePicker();
+                    }
+                  }
+                }}
+              />
+              {Platform.OS === 'ios' && (
+                <View style={styles.modalActions}>
+                  <Pressable onPress={closeDatePicker} style={[styles.modalBtn]}>
+                    <Text style={styles.modalBtnText}>取消</Text>
+                  </Pressable>
+                  <Pressable onPress={() => { onConfirmDate(pickerDate); }} style={[styles.modalBtn, styles.modalBtnPrimary]}>
+                    <Text style={[styles.modalBtnText, styles.modalBtnTextPrimary]}>确定</Text>
+                  </Pressable>
+                </View>
+              )}
+            </View>
+          </Modal>
 
           {/* 保存按钮 */}
           <TouchableOpacity onPress={handleSave} activeOpacity={0.9} style={[styles.saveBtn, { backgroundColor: colors.primary }]}>
@@ -465,6 +535,43 @@ const styles = StyleSheet.create({
     shadowRadius: 4,
     elevation: 4,
   },
+  modalBackdrop: {
+    ...StyleSheet.absoluteFillObject,
+    backgroundColor: 'rgba(0,0,0,0.35)',
+  },
+  modalSheet: {
+    position: 'absolute',
+    left: 0,
+    right: 0,
+    bottom: 0,
+    padding: 16,
+    backgroundColor: '#FFFFFF',
+    borderTopLeftRadius: 16,
+    borderTopRightRadius: 16,
+  },
+  modalActions: {
+    flexDirection: 'row',
+    justifyContent: 'flex-end',
+    marginTop: 8,
+    gap: 12,
+  },
+  modalBtn: {
+    paddingHorizontal: 14,
+    paddingVertical: 10,
+    borderRadius: 10,
+    backgroundColor: '#F1F5F9',
+  },
+  modalBtnPrimary: {
+    backgroundColor: palette.primary,
+  },
+  modalBtnText: {
+    color: '#334155',
+    fontWeight: '700',
+  },
+  modalBtnTextPrimary: {
+    color: '#0F172A',
+    fontWeight: '700',
+  },
   header: {
     flexDirection: 'row',
     alignItems: 'center',
diff --git a/app/training-plan.tsx b/app/training-plan.tsx
index 9cf33cd..5211f87 100644
--- a/app/training-plan.tsx
+++ b/app/training-plan.tsx
@@ -18,7 +18,7 @@ import { ThemedText } from '@/components/ThemedText';
 import { HeaderBar } from '@/components/ui/HeaderBar';
 import { palette } from '@/constants/Colors';
 import { useAppDispatch, useAppSelector } from '@/hooks/redux';
-import { clearError, deletePlan, loadPlans, setCurrentPlan, type TrainingPlan } from '@/store/trainingPlanSlice';
+import { activatePlan, clearError, deletePlan, loadPlans, type TrainingPlan } from '@/store/trainingPlanSlice';
 
 
 const GOAL_TEXT: Record<string, { title: string; color: string; description: string }> = {
@@ -184,6 +184,15 @@ export default function TrainingPlanListScreen() {
       return () => clearTimeout(timer);
     }
   }, [error, dispatch]);
+  
+
+  const handleActivate = async (planId: string) => {
+    try {
+      await dispatch(activatePlan(planId));
+    } catch (error) {
+      console.error('激活训练计划失败:', error);
+    }
+  } 
 
   return (
     <View style={styles.safeArea}>
@@ -243,7 +252,7 @@ export default function TrainingPlanListScreen() {
                   index={index}
                   isActive={p.id === currentId}
                   onPress={() => {
-                    dispatch(setCurrentPlan(p.id));
+                    router.push(`/training-plan/create?id=${p.id}` as any);
                   }}
                   onDelete={() => dispatch(deletePlan(p.id))}
                 />
@@ -303,6 +312,7 @@ const styles = StyleSheet.create({
     fontSize: 28,
     fontWeight: '800',
     color: '#192126',
+    lineHeight: 34,
     marginBottom: 4,
   },
   subtitle: {
diff --git a/app/training-plan/create.tsx b/app/training-plan/create.tsx
index ffaa944..95d970c 100644
--- a/app/training-plan/create.tsx
+++ b/app/training-plan/create.tsx
@@ -1,5 +1,5 @@
 import DateTimePicker from '@react-native-community/datetimepicker';
-import { useRouter } from 'expo-router';
+import { useLocalSearchParams, useRouter } from 'expo-router';
 import React, { useEffect, useMemo, useState } from 'react';
 import { Modal, Platform, Pressable, SafeAreaView, ScrollView, StyleSheet, TextInput, View } from 'react-native';
 
@@ -38,7 +38,8 @@ const GOALS: { key: PlanGoal; title: string; desc: string }[] = [
 export default function TrainingPlanCreateScreen() {
   const router = useRouter();
   const dispatch = useAppDispatch();
-  const { draft, loading, error } = useAppSelector((s) => s.trainingPlan);
+  const { draft, loading, error, editingId } = useAppSelector((s) => s.trainingPlan);
+  const { id } = useLocalSearchParams<{ id?: string }>();
   const [weightInput, setWeightInput] = useState<string>('');
   const [datePickerVisible, setDatePickerVisible] = useState(false);
   const [pickerDate, setPickerDate] = useState<Date>(new Date());
@@ -47,6 +48,17 @@ export default function TrainingPlanCreateScreen() {
     dispatch(loadPlans());
   }, [dispatch]);
 
+  // 如果带有 id，加载详情并进入编辑模式
+  useEffect(() => {
+    if (id) {
+      dispatch({ type: 'trainingPlan/clearError' } as any);
+      dispatch((require('@/store/trainingPlanSlice') as any).loadPlanForEdit(id as string));
+    } else {
+      // 离开编辑模式
+      dispatch((require('@/store/trainingPlanSlice') as any).setEditingId(null));
+    }
+  }, [id, dispatch]);
+
   useEffect(() => {
     if (draft.startWeightKg && !weightInput) setWeightInput(String(draft.startWeightKg));
   }, [draft.startWeightKg]);
@@ -76,7 +88,11 @@ export default function TrainingPlanCreateScreen() {
 
   const handleSave = async () => {
     try {
-      await dispatch(saveDraftAsPlan()).unwrap();
+      if (editingId) {
+        await dispatch((require('@/store/trainingPlanSlice') as any).updatePlanFromDraft()).unwrap();
+      } else {
+        await dispatch(saveDraftAsPlan()).unwrap();
+      }
       router.back();
     } catch (error) {
       // 错误已经在Redux中处理，这里可以显示额外的用户反馈
@@ -114,7 +130,7 @@ export default function TrainingPlanCreateScreen() {
   return (
     <SafeAreaView style={styles.safeArea}>
       <ThemedView style={styles.container}>
-        <HeaderBar title="新建训练计划" onBack={() => router.back()} withSafeTop={false} transparent />
+        <HeaderBar title={editingId ? '编辑训练计划' : '新建训练计划'} onBack={() => router.back()} withSafeTop={false} transparent />
         <ScrollView showsVerticalScrollIndicator={false} contentContainerStyle={styles.content}>
           <ThemedText style={styles.title}>制定你的训练计划</ThemedText>
           <ThemedText style={styles.subtitle}>选择你的训练节奏与目标，我们将为你生成合适的普拉提安排。</ThemedText>
@@ -242,7 +258,7 @@ export default function TrainingPlanCreateScreen() {
 
           <Pressable disabled={!canSave || loading} onPress={handleSave} style={[styles.primaryBtn, (!canSave || loading) && styles.primaryBtnDisabled]}>
             <ThemedText style={styles.primaryBtnText}>
-              {loading ? '创建中...' : canSave ? '生成计划' : '请先选择目标/频率'}
+              {loading ? (editingId ? '更新中...' : '创建中...') : canSave ? (editingId ? '更新计划' : '生成计划') : '请先选择目标/频率'}
             </ThemedText>
           </Pressable>
 
diff --git a/hooks/useColorScheme.ts b/hooks/useColorScheme.ts
index 17e3c63..1f659b4 100644
--- a/hooks/useColorScheme.ts
+++ b/hooks/useColorScheme.ts
@@ -1 +1,4 @@
-export { useColorScheme } from 'react-native';
+// 强制全局使用浅色主题：无论系统设置为何，统一返回 'light'
+export function useColorScheme(): 'light' {
+  return 'light';
+}
diff --git a/hooks/useColorScheme.web.ts b/hooks/useColorScheme.web.ts
index 7eb1c1b..c4b409d 100644
--- a/hooks/useColorScheme.web.ts
+++ b/hooks/useColorScheme.web.ts
@@ -1,21 +1,4 @@
-import { useEffect, useState } from 'react';
-import { useColorScheme as useRNColorScheme } from 'react-native';
-
-/**
- * To support static rendering, this value needs to be re-calculated on the client side for web
- */
-export function useColorScheme() {
-  const [hasHydrated, setHasHydrated] = useState(false);
-
-  useEffect(() => {
-    setHasHydrated(true);
-  }, []);
-
-  const colorScheme = useRNColorScheme();
-
-  if (hasHydrated) {
-    return colorScheme;
-  }
-
+// Web 端同样固定为浅色主题
+export function useColorScheme(): 'light' {
   return 'light';
 }
diff --git a/ios/digitalpilates/Info.plist b/ios/digitalpilates/Info.plist
index 476e7a6..7056669 100644
--- a/ios/digitalpilates/Info.plist
+++ b/ios/digitalpilates/Info.plist
@@ -84,7 +84,7 @@
       <string>UIInterfaceOrientationLandscapeRight</string>
     </array>
     <key>UIUserInterfaceStyle</key>
-    <string>Automatic</string>
+    <string>Light</string>
     <key>UIViewControllerBasedStatusBarAppearance</key>
     <false/>
   </dict>
diff --git a/services/checkins.ts b/services/checkins.ts
index aa4e820..246f284 100644
--- a/services/checkins.ts
+++ b/services/checkins.ts
@@ -31,6 +31,13 @@ export type RemoveCheckinDto = {
   id: string;
 };
 
+export type SyncCheckinDto = {
+  date: string; // YYYY-MM-DD
+  items: any[]; // CheckinExercise[]
+  note?: string;
+  id?: string;
+};
+
 export async function createCheckin(dto: CreateCheckinDto): Promise<{ id: string } & Record<string, any>> {
   return await api.post('/api/checkins/create', dto);
 }
@@ -70,4 +77,11 @@ export async function fetchDailyStatusRange(startDate: string, endDate: string):
   return Array.isArray(data) ? data : [];
 }
 
+// 同步打卡数据到服务器
+export async function syncCheckin(dto: SyncCheckinDto): Promise<{ id: string } & Record<string, any>> {
+  console.log('dto', dto);
+  
+  return await api.post('/api/checkins/create', dto);
+}
+
 
diff --git a/services/exercises.ts b/services/exercises.ts
new file mode 100644
index 0000000..72b3418
--- /dev/null
+++ b/services/exercises.ts
@@ -0,0 +1,44 @@
+import { api } from '@/services/api';
+
+export type ExerciseCategoryDto = {
+  key: string;
+  name: string;
+  sortOrder: number;
+};
+
+export type ExerciseDto = {
+  key: string;
+  name: string;
+  description: string;
+  categoryKey: string;
+  categoryName: string;
+  sortOrder: number;
+};
+
+export type ExerciseConfigResponse = {
+  categories: ExerciseCategoryDto[];
+  exercises: ExerciseDto[];
+};
+
+export type ExerciseLibraryItem = {
+  key: string;
+  name: string;
+  description: string;
+  category: string; // display name
+};
+
+export async function fetchExerciseConfig(): Promise<ExerciseConfigResponse> {
+  return await api.get<ExerciseConfigResponse>('/exercises/config');
+}
+
+export function normalizeToLibraryItems(resp: ExerciseConfigResponse | null | undefined): ExerciseLibraryItem[] {
+  if (!resp || !Array.isArray(resp.exercises)) return [];
+  return resp.exercises.map((e) => ({
+    key: e.key,
+    name: e.name,
+    description: e.description,
+    category: e.categoryName || e.categoryKey,
+  }));
+}
+
+
diff --git a/services/trainingPlanApi.ts b/services/trainingPlanApi.ts
index be01ebc..c2f4f25 100644
--- a/services/trainingPlanApi.ts
+++ b/services/trainingPlanApi.ts
@@ -32,6 +32,11 @@ export interface TrainingPlanSummary {
   createdAt: string;
   startDate: string;
   goal: string;
+  mode: 'daysOfWeek' | 'sessionsPerWeek';
+  daysOfWeek: number[];
+  sessionsPerWeek: number;
+  preferredTimeOfDay: 'morning' | 'noon' | 'evening' | '';
+  startWeightKg: number | null;
 }
 
 export interface TrainingPlanListResponse {
@@ -54,9 +59,17 @@ class TrainingPlanApi {
     return api.get<TrainingPlanResponse>(`/training-plans/${id}`);
   }
 
+  async update(id: string, dto: CreateTrainingPlanDto): Promise<TrainingPlanResponse> {
+    return api.post<TrainingPlanResponse>(`/training-plans/${id}/update`, dto);
+  }
+
   async delete(id: string): Promise<{ success: boolean }> {
     return api.delete<{ success: boolean }>(`/training-plans/${id}`);
   }
+
+  async activate(id: string): Promise<{ success: boolean }> {
+    return api.post<{ success: boolean }>(`/training-plans/${id}/activate`);
+  }
 }
 
 export const trainingPlanApi = new TrainingPlanApi();
\ No newline at end of file
diff --git a/store/checkinSlice.ts b/store/checkinSlice.ts
index 2d99344..d58bd6e 100644
--- a/store/checkinSlice.ts
+++ b/store/checkinSlice.ts
@@ -1,5 +1,5 @@
-import { createCheckin, fetchCheckinsInRange, fetchDailyCheckins, updateCheckin } from '@/services/checkins';
-import { createAsyncThunk, createSlice, PayloadAction } from '@reduxjs/toolkit';
+import { createCheckin, fetchCheckinsInRange, fetchDailyCheckins, syncCheckin as syncCheckinApi, updateCheckin } from '@/services/checkins';
+import { createAction, createAsyncThunk, createSlice, PayloadAction } from '@reduxjs/toolkit';
 
 export type CheckinExercise = {
   key: string;
@@ -33,6 +33,7 @@ export type CheckinState = {
   byDate: Record<string, CheckinRecord>;
   currentDate: string | null;
   monthLoaded: Record<string, boolean>; // key: YYYY-MM, 标记该月数据是否已加载
+  pendingSyncDates?: string[]; // 待同步的日期列表
 };
 
 const initialState: CheckinState = {
@@ -41,6 +42,33 @@ const initialState: CheckinState = {
   monthLoaded: {},
 };
 
+function areItemsEqual(a: CheckinExercise[] | undefined, b: CheckinExercise[] | undefined): boolean {
+  if (!a && !b) return true;
+  if (!a || !b) return false;
+  if (a.length !== b.length) return false;
+  for (let i = 0; i < a.length; i++) {
+    const ai = a[i];
+    const bi = b[i];
+    if (!ai || !bi) return false;
+    // 逐字段对比，避免 JSON 序列化引入顺序差异
+    if (
+      ai.key !== bi.key ||
+      ai.name !== bi.name ||
+      ai.category !== bi.category ||
+      (ai.itemType ?? 'exercise') !== (bi.itemType ?? 'exercise') ||
+      ai.sets !== bi.sets ||
+      ai.reps !== bi.reps ||
+      ai.durationSec !== bi.durationSec ||
+      ai.restSec !== bi.restSec ||
+      ai.note !== bi.note ||
+      (!!ai.completed) !== (!!bi.completed)
+    ) {
+      return false;
+    }
+  }
+  return true;
+}
+
 function ensureRecord(state: CheckinState, date: string): CheckinRecord {
   if (!state.byDate[date]) {
     state.byDate[date] = {
@@ -52,6 +80,9 @@ function ensureRecord(state: CheckinState, date: string): CheckinRecord {
   return state.byDate[date];
 }
 
+// 内部 action，用于标记需要同步的日期
+export const triggerAutoSync = createAction<{ date: string }>('checkin/triggerAutoSync');
+
 const checkinSlice = createSlice({
   name: 'checkin',
   initialState,
@@ -62,30 +93,55 @@ const checkinSlice = createSlice({
     },
     addExercise(state, action: PayloadAction<{ date: string; item: CheckinExercise }>) {
       const rec = ensureRecord(state, action.payload.date);
-      // 若同 key 已存在则覆盖参数（更接近用户“重新选择/编辑”的心智）
+      // 若同 key 已存在则覆盖参数（更接近用户"重新选择/编辑"的心智）
       const idx = rec.items.findIndex((it) => it.key === action.payload.item.key);
       const normalized: CheckinExercise = { ...action.payload.item, completed: false };
       if (idx >= 0) rec.items[idx] = normalized; else rec.items.push(normalized);
+      // 标记需要同步
+      state.pendingSyncDates = state.pendingSyncDates || [];
+      if (!state.pendingSyncDates.includes(action.payload.date)) {
+        state.pendingSyncDates.push(action.payload.date);
+      }
     },
     removeExercise(state, action: PayloadAction<{ date: string; key: string }>) {
       const rec = ensureRecord(state, action.payload.date);
       rec.items = rec.items.filter((it) => it.key !== action.payload.key);
+      // 标记需要同步
+      state.pendingSyncDates = state.pendingSyncDates || [];
+      if (!state.pendingSyncDates.includes(action.payload.date)) {
+        state.pendingSyncDates.push(action.payload.date);
+      }
     },
     replaceExercises(state, action: PayloadAction<{ date: string; items: CheckinExercise[]; note?: string }>) {
       const rec = ensureRecord(state, action.payload.date);
       rec.items = (action.payload.items || []).map((it) => ({ ...it, completed: false }));
       if (typeof action.payload.note === 'string') rec.note = action.payload.note;
+      // 标记需要同步
+      state.pendingSyncDates = state.pendingSyncDates || [];
+      if (!state.pendingSyncDates.includes(action.payload.date)) {
+        state.pendingSyncDates.push(action.payload.date);
+      }
     },
     toggleExerciseCompleted(state, action: PayloadAction<{ date: string; key: string }>) {
       const rec = ensureRecord(state, action.payload.date);
       const idx = rec.items.findIndex((it) => it.key === action.payload.key);
       if (idx >= 0 && (rec.items[idx].itemType ?? 'exercise') === 'exercise') {
         rec.items[idx].completed = !rec.items[idx].completed;
+        // 标记需要同步
+        state.pendingSyncDates = state.pendingSyncDates || [];
+        if (!state.pendingSyncDates.includes(action.payload.date)) {
+          state.pendingSyncDates.push(action.payload.date);
+        }
       }
     },
     setNote(state, action: PayloadAction<{ date: string; note: string }>) {
       const rec = ensureRecord(state, action.payload.date);
       rec.note = action.payload.note;
+      // 标记需要同步
+      state.pendingSyncDates = state.pendingSyncDates || [];
+      if (!state.pendingSyncDates.includes(action.payload.date)) {
+        state.pendingSyncDates.push(action.payload.date);
+      }
     },
     resetDate(state, action: PayloadAction<string>) {
       delete state.byDate[action.payload];
@@ -96,12 +152,27 @@ const checkinSlice = createSlice({
       .addCase(syncCheckin.fulfilled, (state, action) => {
         if (!action.payload) return;
         const { date, items, note, id } = action.payload;
-        state.byDate[date] = {
-          id: id || state.byDate[date]?.id || `rec_${date}`,
-          date,
-          items: items || [],
-          note,
-        };
+        const prev = state.byDate[date];
+        const nextId = id || prev?.id || `rec_${date}`;
+        const nextItems = items || [];
+        const isSame = prev && prev.id === nextId && prev.note === note && areItemsEqual(prev.items, nextItems);
+        if (isSame) return;
+        state.byDate[date] = { id: nextId, date, items: nextItems, note };
+      })
+      .addCase(autoSyncCheckin.fulfilled, (state, action) => {
+        if (!action.payload) return;
+        const { date, items, note, id } = action.payload;
+        const prev = state.byDate[date];
+        if (prev) {
+          // 更新 ID（如果服务器返回了新的 ID）
+          if (id && id !== prev.id) {
+            state.byDate[date] = { ...prev, id };
+          }
+        }
+        // 清除同步标记
+        if (state.pendingSyncDates) {
+          state.pendingSyncDates = state.pendingSyncDates.filter(d => d !== date);
+        }
       })
       .addCase(getDailyCheckins.fulfilled, (state, action) => {
         const date = action.payload.date as string | undefined;
@@ -119,13 +190,18 @@ const checkinSlice = createSlice({
           }
           if (typeof rec.notes === 'string') note = rec.notes as string;
         }
-        state.byDate[date] = {
-          id: id || state.byDate[date]?.id || `rec_${date}`,
-          date,
-          items: mergedItems,
-          note,
-          raw: list,
-        };
+        const prev = state.byDate[date];
+        const nextId = id || prev?.id || `rec_${date}`;
+        const shouldUseRaw = (mergedItems?.length ?? 0) === 0;
+        const isSameMain = prev && prev.id === nextId && prev.note === note && areItemsEqual(prev.items, mergedItems);
+        if (isSameMain) {
+          // 若本地已有 items，则无需更新 raw 以免触发无效渲染
+          if (!shouldUseRaw) return;
+          // 若仅用于展示原始记录（本地 items 为空），允许更新 raw
+          state.byDate[date] = { ...prev, raw: list } as CheckinRecord;
+          return;
+        }
+        state.byDate[date] = { id: nextId, date, items: mergedItems, note, raw: shouldUseRaw ? list : prev?.raw };
       })
       .addCase(loadMonthCheckins.fulfilled, (state, action) => {
         const monthKey = action.payload.monthKey;
@@ -168,6 +244,38 @@ export const syncCheckin = createAsyncThunk('checkin/sync', async (record: { dat
   return { id: newId, date: record.date, items: record.items, note: record.note };
 });
 
+// 自动同步：当数据发生变动时自动调用
+export const autoSyncCheckin = createAsyncThunk(
+  'checkin/autoSync',
+  async (payload: { date: string }, { getState, dispatch }) => {
+    const state = getState() as any;
+    const record = state?.checkin?.byDate?.[payload.date];
+    if (!record) return null;
+    
+    // 只有当有实际数据时才同步
+    if (!record.items || record.items.length === 0) return null;
+    
+    try {
+      const result = await syncCheckinApi({
+        date: payload.date,
+        items: record.items,
+        note: record.note,
+        id: record.id,
+      });
+      return { 
+        date: payload.date, 
+        items: record.items, 
+        note: record.note, 
+        id: result.id || record.id 
+      };
+    } catch (error) {
+      console.warn('自动同步失败:', error);
+      // 不抛出错误，避免影响用户操作
+      return null;
+    }
+  }
+);
+
 // 获取当天打卡列表（用于进入页面时拉取最新云端数据）
 export const getDailyCheckins = createAsyncThunk('checkin/getDaily', async (date?: string) => {
   const dateParam = date ?? new Date().toISOString().slice(0, 10);
diff --git a/store/index.ts b/store/index.ts
index 06c48aa..6e26222 100644
--- a/store/index.ts
+++ b/store/index.ts
@@ -1,9 +1,37 @@
-import { configureStore } from '@reduxjs/toolkit';
+import { configureStore, createListenerMiddleware } from '@reduxjs/toolkit';
 import challengeReducer from './challengeSlice';
-import checkinReducer from './checkinSlice';
+import checkinReducer, { addExercise, autoSyncCheckin, removeExercise, replaceExercises, setNote, toggleExerciseCompleted } from './checkinSlice';
 import trainingPlanReducer from './trainingPlanSlice';
 import userReducer from './userSlice';
 
+// 创建监听器中间件来处理自动同步
+const listenerMiddleware = createListenerMiddleware();
+
+// 监听所有数据变动的 actions，触发自动同步
+const syncActions = [addExercise, removeExercise, replaceExercises, toggleExerciseCompleted, setNote];
+syncActions.forEach(action => {
+  listenerMiddleware.startListening({
+    actionCreator: action,
+    effect: async (action, listenerApi) => {
+      const state = listenerApi.getState() as any;
+      const date = action.payload?.date;
+      
+      if (!date) return;
+      
+      // 延迟一下，避免在同一事件循环中重复触发
+      await new Promise(resolve => setTimeout(resolve, 100));
+      
+      // 检查是否还有待同步的日期
+      const currentState = listenerApi.getState() as any;
+      const pendingSyncDates = currentState?.checkin?.pendingSyncDates || [];
+      
+      if (pendingSyncDates.includes(date)) {
+        listenerApi.dispatch(autoSyncCheckin({ date }));
+      }
+    },
+  });
+});
+
 export const store = configureStore({
   reducer: {
     user: userReducer,
@@ -11,7 +39,8 @@ export const store = configureStore({
     checkin: checkinReducer,
     trainingPlan: trainingPlanReducer,
   },
-  // React Native 环境默认即可
+  middleware: (getDefaultMiddleware) =>
+    getDefaultMiddleware().prepend(listenerMiddleware.middleware),
 });
 
 export type RootState = ReturnType<typeof store.getState>;
diff --git a/store/trainingPlanSlice.ts b/store/trainingPlanSlice.ts
index eee81dd..6a2e200 100644
--- a/store/trainingPlanSlice.ts
+++ b/store/trainingPlanSlice.ts
@@ -1,4 +1,4 @@
-import { CreateTrainingPlanDto, trainingPlanApi } from '@/services/trainingPlanApi';
+import { CreateTrainingPlanDto, trainingPlanApi, TrainingPlanSummary } from '@/services/trainingPlanApi';
 import AsyncStorage from '@react-native-async-storage/async-storage';
 import { createAsyncThunk, createSlice, PayloadAction } from '@reduxjs/toolkit';
 
@@ -29,6 +29,7 @@ export type TrainingPlan = {
 export type TrainingPlanState = {
   plans: TrainingPlan[];
   currentId?: string | null;
+  editingId?: string | null;
   draft: Omit<TrainingPlan, 'id' | 'createdAt'>;
   loading: boolean;
   error: string | null;
@@ -50,6 +51,7 @@ function nextMondayISO(): string {
 const initialState: TrainingPlanState = {
   plans: [],
   currentId: null,
+  editingId: null,
   loading: false,
   error: null,
   draft: {
@@ -72,17 +74,7 @@ export const loadPlans = createAsyncThunk('trainingPlan/loadPlans', async (_, {
     // 尝试从服务器获取数据
     const response = await trainingPlanApi.list(1, 100); // 获取所有计划
     console.log('response', response);
-    const plans: TrainingPlan[] = response.list.map(summary => ({
-      id: summary.id,
-      createdAt: summary.createdAt,
-      startDate: summary.startDate,
-      goal: summary.goal as PlanGoal,
-      mode: 'daysOfWeek', // 默认值，需要从详情获取
-      daysOfWeek: [],
-      sessionsPerWeek: 3,
-      preferredTimeOfDay: '',
-      name: '',
-    }));
+    const plans: TrainingPlanSummary[] = response.list;
 
     // 读取最后一次使用的 currentId（从本地存储）
     const currentId = (await AsyncStorage.getItem(`${STORAGE_KEY_LIST}__currentId`)) || null;
@@ -170,6 +162,89 @@ export const saveDraftAsPlan = createAsyncThunk(
   }
 );
 
+/**
+ * 加载某个计划用于编辑：会写入 draft 与 editingId
+ */
+export const loadPlanForEdit = createAsyncThunk(
+  'trainingPlan/loadPlanForEdit',
+  async (id: string, { getState, rejectWithValue }) => {
+    try {
+      const detail = await trainingPlanApi.detail(id);
+      const draft = {
+        startDate: detail.startDate,
+        name: detail.name,
+        mode: detail.mode,
+        daysOfWeek: detail.daysOfWeek,
+        sessionsPerWeek: detail.sessionsPerWeek,
+        goal: detail.goal as PlanGoal,
+        startWeightKg: detail.startWeightKg ?? undefined,
+        preferredTimeOfDay: detail.preferredTimeOfDay,
+      } as TrainingPlanState['draft'];
+      return { id, draft } as { id: string; draft: TrainingPlanState['draft'] };
+    } catch (error: any) {
+      return rejectWithValue(error.message || '加载计划详情失败');
+    }
+  }
+);
+
+/**
+ * 使用当前 draft 更新 editingId 对应的计划
+ */
+export const updatePlanFromDraft = createAsyncThunk(
+  'trainingPlan/updatePlanFromDraft',
+  async (_: void, { getState, rejectWithValue }) => {
+    try {
+      const s = (getState() as any).trainingPlan as TrainingPlanState;
+      if (!s.editingId) throw new Error('无有效编辑对象');
+      const draft = s.draft;
+      const dto: CreateTrainingPlanDto = {
+        startDate: draft.startDate,
+        name: draft.name,
+        mode: draft.mode,
+        daysOfWeek: draft.daysOfWeek,
+        sessionsPerWeek: draft.sessionsPerWeek,
+        goal: draft.goal,
+        startWeightKg: draft.startWeightKg,
+        preferredTimeOfDay: draft.preferredTimeOfDay,
+      };
+      const resp = await trainingPlanApi.update(s.editingId, dto);
+      const updated: TrainingPlan = {
+        id: resp.id,
+        createdAt: resp.createdAt,
+        startDate: resp.startDate,
+        mode: resp.mode,
+        daysOfWeek: resp.daysOfWeek,
+        sessionsPerWeek: resp.sessionsPerWeek,
+        goal: resp.goal as PlanGoal,
+        startWeightKg: resp.startWeightKg ?? undefined,
+        preferredTimeOfDay: resp.preferredTimeOfDay,
+        name: resp.name,
+      };
+      // 更新本地 plans
+      const idx = (s.plans || []).findIndex(p => p.id === updated.id);
+      const nextPlans = [...(s.plans || [])];
+      if (idx >= 0) nextPlans[idx] = updated; else nextPlans.push(updated);
+      await AsyncStorage.setItem(STORAGE_KEY_LIST, JSON.stringify(nextPlans));
+      return { plans: nextPlans } as { plans: TrainingPlan[] };
+    } catch (error: any) {
+      return rejectWithValue(error.message || '更新训练计划失败');
+    }
+  }
+);
+
+// 激活计划
+export const activatePlan = createAsyncThunk(
+  'trainingPlan/activatePlan',
+  async (planId: string, { rejectWithValue }) => {
+    try {
+      await trainingPlanApi.activate(planId);
+      return { id: planId } as { id: string };
+    } catch (error: any) {
+      return rejectWithValue(error.message || '激活训练计划失败');
+    }
+  }
+);
+
 /** 删除计划 */
 export const deletePlan = createAsyncThunk(
   'trainingPlan/deletePlan',
@@ -244,6 +319,9 @@ const trainingPlanSlice = createSlice({
     clearError(state) {
       state.error = null;
     },
+    setEditingId(state, action: PayloadAction<string | null>) {
+      state.editingId = action.payload;
+    },
   },
   extraReducers: (builder) => {
     builder
@@ -281,6 +359,48 @@ const trainingPlanSlice = createSlice({
         state.loading = false;
         state.error = action.payload as string || '创建训练计划失败';
       })
+      // loadPlanForEdit
+      .addCase(loadPlanForEdit.pending, (state) => {
+        state.loading = true;
+        state.error = null;
+      })
+      .addCase(loadPlanForEdit.fulfilled, (state, action) => {
+        state.loading = false;
+        state.editingId = action.payload.id;
+        state.draft = action.payload.draft;
+      })
+      .addCase(loadPlanForEdit.rejected, (state, action) => {
+        state.loading = false;
+        state.error = action.payload as string || '加载计划详情失败';
+      })
+      // updatePlanFromDraft
+      .addCase(updatePlanFromDraft.pending, (state) => {
+        state.loading = true;
+        state.error = null;
+      })
+      .addCase(updatePlanFromDraft.fulfilled, (state, action) => {
+        state.loading = false;
+        state.plans = action.payload.plans;
+      })
+      .addCase(updatePlanFromDraft.rejected, (state, action) => {
+        state.loading = false;
+        state.error = action.payload as string || '更新训练计划失败';
+      })
+      // activatePlan
+      .addCase(activatePlan.pending, (state) => {
+        state.loading = true;
+        state.error = null;
+      })
+      .addCase(activatePlan.fulfilled, (state, action) => {
+        state.loading = false;
+        state.currentId = action.payload.id;
+        // 保存到本地存储
+        AsyncStorage.setItem(`${STORAGE_KEY_LIST}__currentId`, action.payload.id);
+      })
+      .addCase(activatePlan.rejected, (state, action) => {
+        state.loading = false;
+        state.error = action.payload as string || '激活训练计划失败';
+      })
       // deletePlan
       .addCase(deletePlan.pending, (state) => {
         state.loading = true;
@@ -311,6 +431,7 @@ export const {
   setStartDateNextMonday,
   resetDraft,
   clearError,
+  setEditingId,
 } = trainingPlanSlice.actions;
 
 export default trainingPlanSlice.reducer;