Excel workout import
Clean an Excel workout program before you import it.
Excel programs are everywhere because coaches can write them quickly. Workout apps, however, rarely understand coach-friendly formatting directly.
The safe path is to keep the XLSX as your source file, create a normalized CSV export tab, and validate that export before importing.
Step-by-step checklist
- 1
Save a copy of the original XLSX file.
- 2
Create a plain export tab with the expected CSV headers.
- 3
Copy program data into flat rows instead of merged blocks.
- 4
Convert formulas into values if the destination app does not need formulas.
- 5
Normalize exercise names and units.
- 6
Export only the clean tab as CSV.
- 7
Run the CSV validator and fix critical issues before importing.
Excel problems that break imports
The most common Excel problem is invisible structure. A sheet can look organized because of merged cells, hidden columns, formulas, and formatting. CSV strips most of that away.
If the information is not present as plain text in a row and column, assume the importer will not see it.
| Excel feature | Import risk | Fix |
|---|---|---|
| Merged cells | Rows lose workout/week context | Repeat values on every row. |
| Hidden rows | Unexpected data may export | Unhide and delete unused rows. |
| Formulas | Can export blanks or stale values | Paste as values in the export tab. |
| Auto-formatted dates | Date parsing changes by locale | Use a consistent date/time format. |
| Decimal commas | Numbers may parse as text | Use decimal points for app import. |
The export tab pattern
Keep the original workbook pretty. Add one boring tab named CSV Export. That tab should have only headers and rows.
A good export tab is not designed for reading. It is designed for moving data without surprises.
After import
Open the first week of the program and compare it against the original XLSX. Then inspect a later week, a deload week, and any workout with unusual notes.
If those match, the conversion is likely good enough to train from.
Tools
Validate before you import.
Sources
Checked against current app docs.
Hevy import documentation
Used for Strong CSV import constraints, English export requirement, and Hevy export behavior.
Hevy previous workout import tutorial
Used for the current Hevy import flow and one-import limitation.
Strong export documentation
Used for Strong export steps and the note that exported files cannot be imported back into Strong.
FAQ
Fast answers
Can workout apps import XLSX directly?
Some apps can, but CSV is still the safer interchange format. A flat CSV export tab makes issues easier to see and fix.
Why did Excel change my dates?
Excel formats dates based on locale and cell type. Before export, use a consistent text-like date format and verify the CSV output.
Should I keep formulas in the import file?
No. Convert formulas to values in the export tab unless the destination specifically supports formulas, which most workout importers do not.
RepStack for iPhone
Import once. Train from clean history.
RepStack keeps your old work useful by turning history into targets, PRs, and progression decisions.