CSV template
Strong-style CSV template for workout history.
Use this as a formatting starting point when a workout app expects Strong-like workout-history rows. Keep your real export backed up and verify the destination app's current format before deleting any old data.
Template columns
| Column | Use |
|---|---|
| Date | Workout date and time. Use a consistent format. |
| Workout Name | Session label such as Upper A or Push 1. |
| Duration | Workout duration, if known. |
| Exercise Name | Full movement name. Avoid abbreviations if you want cleaner matching. |
| Set Order | Numeric set position for the exercise. |
| Weight | Load used for weighted sets. Keep units consistent. |
| Reps | Completed reps for lifting sets. |
| Distance | Distance for cardio or carry work, if used. |
| Seconds | Time for holds, cardio, or timed sets. |
| Notes | Set or exercise-specific notes. |
| Workout Notes | Whole-session notes or progression rules. |
| RPE | Difficulty rating if you track one. |
Sample CSV
Date,Workout Name,Duration,Exercise Name,Set Order,Weight,Reps,Distance,Seconds,Notes,Workout Notes,RPE
2026-05-11 18:30,Upper A,01:02:00,Barbell Bench Press,1,185,8,,,Paused first rep,Felt strong,8
2026-05-11 18:30,Upper A,01:02:00,Barbell Bench Press,2,185,8,,,,Felt strong,8
2026-05-11 18:30,Upper A,01:02:00,Chest Supported Dumbbell Row,1,70,10,,,Each hand,Felt strong,7Sample rows as a table
| Date | Workout Name | Duration | Exercise Name | Set Order | Weight | Reps | Distance | Seconds | Notes | Workout Notes | RPE |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2026-05-11 18:30 | Upper A | 01:02:00 | Barbell Bench Press | 1 | 185 | 8 | - | - | Paused first rep | Felt strong | 8 |
| 2026-05-11 18:30 | Upper A | 01:02:00 | Barbell Bench Press | 2 | 185 | 8 | - | - | - | Felt strong | 8 |
| 2026-05-11 18:30 | Upper A | 01:02:00 | Chest Supported Dumbbell Row | 1 | 70 | 10 | - | - | Each hand | Felt strong | 7 |
Strong CSV guide
Export and clean Strong history before moving apps.
Google Sheets import
Turn a coach sheet into set rows.
Validate the file
Check the CSV before importing.
RepStack for iPhone
Use clean rows, then train from them
RepStack imports programs and history so your old work can drive the next target.