Export and Analyze Your Strong Workout Data
To export your Strong data, open Profile → Settings → Export Workouts. Strong creates a CSV file with every set you have logged. This guide covers each step, explains what the file contains, and shows how to turn it into charts of your training.
Export your workouts from Strong
To export Strong workout history, follow these steps:
Select Profile. Open the Profile tab in the Strong app.
Select Settings. Open Settings from your profile.
Select Export Workouts. Strong creates the workout-history CSV. Save it to Files or send it to the device where you want to use it.
Depending on your app version and platform, the option may be labelled Export Strong Data or Export Data. Once the export is ready, select it in Gym Log to visualize weekly training, exercise progress, and muscle-group analytics.
Move your Strong history to Gym Log
Switching apps doesn’t mean starting over.
Gym Log for iPhone imports the same Strong export, so your past workouts, exercises, and sets carry over and your progress charts start from your full history. Gym Log is free, with no account, subscription, or paid tiers.
What the Strong CSV export contains
Every Strong export has one row per set, grouped by workout and exercise, with the workout’s details repeated on each row. Rest Timer rows between sets record rest periods. Strong exports come in three layouts. These columns appear in all of them:
| Column | What it contains |
|---|---|
Date | When the workout started, written like “2026-07-27 06:52:00”. |
Workout Name | Workout name, for example “Upper Body”. |
Exercise Name | Exercise name as it appears in Strong, for example “Bench Press (Barbell)”. |
Set Order | Set number within the exercise, W for a warm-up, another letter for special sets, or Rest Timer for a rest row. |
Reps | Repetitions completed. |
Seconds | Time for timed sets such as planks, or the rest length on Rest Timer rows. |
These columns may also appear:
| Column | What it contains |
|---|---|
RPE | Rating of perceived exertion, if you logged one. |
Notes | Notes attached to the set or exercise. |
Workout Notes | Notes for the whole workout. |
How the three formats differ
Strong’s 6.2.3 release notes mention an updated CSV export format, and a reported 6.2.4 export uses the metric layout: fields separated by semicolons, with every value quoted. Other exports seen in the wild use per-row units, including exports from Strong’s Android app, or plain Weight and Distance columns without units, separated by commas. The header row tells you which layout you have, and Gym Log’s analytics tool identifies it from the header rather than the app version or platform.
| Format | Metric export | Per-row unit export | No-unit export |
|---|---|---|---|
| How to recognise it | Has Weight (kg) | Has Weight Unit | Has plain Weight and no unit columns |
| Duration | Duration (sec), in seconds | Workout Duration, like “58m” | Duration, like “1h 5m” |
| Weight | Weight (kg), always kilograms | Weight plus Weight Unit (kg or lbs) on each row that has a weight | Weight, with no unit |
| Distance | Distance (meters), always metres | Distance plus Distance Unit | Distance, with no unit |
| Extra columns | Workout #, a running workout number | None | None |
Only the no-unit layout leaves units out. If your file uses it and you logged some exercises in kilograms and others in pounds, the file cannot tell them apart. The analytics tool asks for one weight unit and one distance unit for the whole file.
One current limit: the analytics tool cannot read distance data from per-row unit exports yet, so a file of that type that contains runs or other distance sets is rejected.
What your Strong workout history can show
Weekly metrics
Review workout count, completed sets, external-load volume, duration, and distance across Monday-based weeks.
Exercise progress
Visualize individual exercises by maximum or average weight, repetitions, estimated 1RM, sets, or volume.
Muscle analytics
See muscle-group volume trends and a body map based on exercises that Gym Log can match reliably.
Visualize your Strong workout data
Once the data is exported in CSV format, open the Gym Log tool:
Strong export questions
How do I export my workout data from Strong?
In the Strong app, open Profile, then Settings, and choose Export Workouts. Depending on your app version and platform, the option may be labelled Export Strong Data or Export Data. Strong creates a CSV file with your full workout history.
What format is the Strong export?
A CSV file with one row per set, so a workout with five exercises of four sets becomes at least twenty rows. Some exports, including the metric layout, separate fields with semicolons: if a spreadsheet shows everything in one column, open the file with semicolon as the separator. Work on a copy: saving the file again from a spreadsheet can reformat the dates and stop other tools from reading it.
Are the weights in a Strong export in kilograms or pounds?
It depends on the format, which you can tell from the header row. Exports with Weight (kg) and Distance (meters) columns always use kilograms and metres. Exports with a Weight Unit column state kg or lbs on each row that has a weight. No-unit exports have plain Weight and Distance columns with no unit, so the analytics tool asks which units the whole file uses. If you logged some exercises in kilograms and others in pounds, a no-unit file cannot tell them apart.
What are the Rest Timer rows in a Strong export?
Strong exports can include rows with Rest Timer in the Set Order column. They record rest periods between sets rather than sets, and Gym Log’s workout analytics skips them.
What does W mean in the Set Order column?
W marks a warm-up set. Working sets are numbered 1, 2, 3, and other letters mark special sets such as drop sets.
Can I import a Strong export back into Strong?
No. Strong’s export is one-way: the file can be opened elsewhere, but Strong cannot read it back in.
Can I import my Strong history into the Gym Log app?
Yes. Gym Log for iPhone imports Strong workout exports, so your history comes with you if you switch. Export the CSV with the steps above, then import it in the app. Gym Log is free, with no account or subscription.