Strong CSV import
Import Strong CSV history without losing the details that matter.
The scary part of leaving Strong is not downloading another tracker. It is trusting that years of sets, notes, PRs, and custom exercise names will survive the move.
This page gives you the preflight checklist: export the CSV, preserve the original file, check headers, catch locale problems, and decide what to do with custom exercise names before importing anywhere else.
Step-by-step checklist
- 1
Open Strong and export your workout data from Settings.
- 2
Save one untouched copy of the CSV in cloud storage or on your computer.
- 3
Open a second copy in a spreadsheet and confirm the header row is readable.
- 4
Check whether weights are kg or lb, especially if you used mixed units.
- 5
Normalize obvious duplicate exercise names before importing.
- 6
Run the file through the CSV validator and fix critical errors first.
- 7
Import the cleaned copy into your new tracker and spot-check your top lifts.
What the export usually contains
A Strong export is a workout-history file, not a perfect backup of every workflow inside the app. Treat it as set history first: workout dates, exercise names, set order, weights, reps, duration fields, notes, and sometimes effort fields.
That distinction matters because a history import can recreate past training, but it may not recreate saved routine templates exactly. Always spot-check both completed workouts and the routines you plan to run next.
| Data | Import risk | What to check |
|---|---|---|
| Workout history | Low | Dates, workout names, exercises, sets, reps, and weights. |
| Custom exercises | Medium | Names may be created as new exercises instead of matched to built-ins. |
| Units | Medium | Some exports can be ambiguous if kg/lb units are not explicit. |
| Templates | High | Completed workouts are not the same thing as saved routines. |
| Measurements | High | Measurements are often handled separately from workout history. |
The checks before importing
Do not start by editing every row. Start by checking whether the file is structurally valid. Most import failures come from header names, delimiter issues, locale differences, missing exercise names, or custom exercises that do not map cleanly.
If the file opens with every row in one spreadsheet cell, the delimiter is wrong for your spreadsheet settings. If weights use decimal commas, convert them to decimal points before importing into apps that expect English-style CSV.
- Header row is in English and has one column per field.
- Date values are present on every workout row.
- Exercise Name is never blank on a set row.
- Set Order is numeric and resets cleanly per exercise.
- Weight and Reps are numeric for lifting sets.
- Custom exercise names are spelled consistently across old workouts.
Spot-check after import
After importing, do not trust the success screen by itself. Open your last bench, squat, deadlift, overhead press, and row sessions. Compare weight, reps, dates, and notes against the CSV.
Then check one old workout, one workout with custom exercises, and one workout with bodyweight or timed movements. Those edge cases reveal problems faster than scrolling through a clean recent session.
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 I import a Strong export back into Strong?
Strong's help center says exported workout CSV files cannot be imported back into Strong, so keep the original app/data available until your new import is verified.
Why does my Strong CSV fail in another app?
Common causes are non-English headers, delimiter problems, decimal commas, missing exercise names, custom exercise matching, or a file that was edited by a spreadsheet and resaved incorrectly.
Should I edit my only CSV export?
No. Save an untouched backup first, then work on a copy. That gives you a clean fallback if the spreadsheet or importer changes the file.
RepStack for iPhone
Import once. Train from clean history.
RepStack keeps your old work useful by turning history into targets, PRs, and progression decisions.