How to export Strong workout data into a usable training archive

Where do you find Strong’s export?

Strong documents a spreadsheet-friendly CSV export in its official help center. The control name differs between platforms.

1. Open the export control for your platform.
2. Save the generated file to a folder or private storage location you can find again.
3. Keep an untouched copy with the export date in its filename.
4. Open a working copy in your preferred spreadsheet program.

Do not stop at seeing a share sheet. Complete the save and then find the file outside Strong. If a storage or email app handled the transfer, confirm the attachment or upload actually arrived.

How do you check that the archive is useful?

Choose a session you remember and compare its exercises and recorded sets with the app. Check the date, repetitions and weight convention. The archive is useful only if you can understand what each value represents.

Do not count spreadsheet rows as workouts until you know the file structure. Several rows may belong to one session. Read the headers and inspect repeated dates or session names before constructing a weekly total.

Units deserve a deliberate check. If you changed between pounds and kilograms, or recorded dumbbells using a particular convention, keep a note with the archive. A spreadsheet cannot infer the meaning of a number from how heavy the exercise sounds.

Check any notes you depend on. If a detail does not appear in your file, do not assume a destination app can recover it. Preserve important context separately while the original record is still available.

What needs cleaning before you make a chart?

Usually less than you think. Start with the date field, exercise names and the units needed for one question. Leave the rest alone until there is a reason to change it.

For an exercise trend, keep the movement comparable. A machine press and a free-weight press are not the same measurement simply because both contain “press.” A renamed exercise may be the same movement, but that needs your confirmation.

One clear chart can be enough. If your question is whether you trained regularly, session dates may answer it without calculating every possible volume statistic.

Can you restore Strong from the CSV?

Strong explicitly states that its exported file cannot be imported back into Strong. That makes the distinction between an archive and a backup important. Do not delete the original account on the assumption that the CSV can rebuild it.

Another app may support a particular Strong import, but that support must be confirmed in the destination. Check the accepted format and what it excludes. Templates, exercise mappings and charts do not automatically follow the session rows.

Moodwell does not currently import Strong CSV files. You can keep your old record and begin new sessions separately. There is no need to recreate every historic set merely to test whether a new workout screen suits you.

What is the smallest useful next step?

Recreate one current routine in the app you are evaluating. Use it for an ordinary session. Test a weight edit, an exercise substitution and a return visit to the saved summary. Those steps tell you whether the next month will be easier.

Keep the original archive accessible and mark the date you began the new record. That gives you a clean boundary when comparing history across tools. A discontinuity in the software does not erase the work you did.

If the new workflow is useful, add the next routine. If it adds friction, keep the existing log. The export still did its job by giving you a separate record.

For the app decision, read Hevy vs Strong vs Fitbod. For the recording habit, see how to log workouts. Start with the session you actually plan to do.