Updated June 2026 · MyoAmigo Blog
How to export your Strong data — and bring your history with you
Years of training live in your Strong app: every set, every PR, the slow climb of your bench. If you're switching trackers, that history is the most valuable thing you own — and the good news is that Strong lets you take all of it with you in one file. Here's how to get it out, what's actually in the file, and how MyoAmigo brings it in without losing a single kilogram.
Why your history is worth carrying over
A tracker without your history is a stranger. It doesn't know what you bench, so it can't pre-fill your next set, can't tell you that 8 reps today would beat your best e1RM, and can't flag that your squat has been flat for six weeks. Import your history and all of that works on day one: e1RM trends, PR proximity, the stall advisor, and starting-weight estimates for lifts you haven't done yet — inferred from the ones you have.
Starting fresh throws that away. Don't start fresh.
Step 1: export from Strong
Strong's export lives in the app's settings. As of this writing:
- Open Strong and go to your Profile tab.
- Open Settings (the gear), then find Export Strong Data.
- Strong generates a CSV file of your entire history and hands it to the iOS share sheet — save it to Files, AirDrop it to yourself, or email it.
That's the whole export. One file, every workout you've ever logged. Do this even if you're not switching today — it's your training history, and a copy that lives outside any one app is never a bad idea.
What's inside the file
Strong's CSV is pleasantly straightforward: one row per set, with the workout it belonged to repeated on each row. The columns:
| Column | What it holds |
|---|---|
| Date | When the workout happened — this is what groups rows into workouts |
| Workout Name | "Push Day", "Morning Workout", whatever you called it |
| Duration | Total workout length |
| Exercise Name | The lift, with Strong's equipment suffix — e.g. "Bench Press (Barbell)" |
| Set Order | Which set of the exercise this row is |
| Weight / Reps | The set itself, in the units your Strong account used |
| Distance / Seconds | For cardio and timed work |
| Notes / Workout Notes | Set-level and workout-level notes |
| RPE | Your logged effort, where you recorded it |
Everything that matters survives the trip: the lift, the load, the reps, the date, the effort.
Step 2: import into MyoAmigo
Point MyoAmigo's importer at the file and it rebuilds your history as real workouts — the same first-class records the app creates when you log a session live. A few things it does that we consider non-negotiable:
- Units stay as entered. If you logged 100 kg in Strong, your history reads 100 kg in MyoAmigo — not 220.46 lb. Only aggregates (volume, e1RM) normalize internally, the same way they do for natively logged sets.
- Exercise names are matched, with your review. "Bench Press (Barbell)" maps onto MyoAmigo's library automatically; anything ambiguous is shown to you to confirm rather than guessed silently. Unmatched lifts become custom exercises with full analytics — nothing is dropped on the floor.
- Re-importing doesn't duplicate. Each imported workout carries a stable identity, so importing the same file twice — or a newer export that overlaps the old one — updates instead of doubling your history.
- Your effort comes along. Strong's RPE column lands in MyoAmigo's effort model, so the progression and stall logic can read your old sets, not just your new ones.
From the moment the import finishes, the analysis layer treats your Strong years as native history: PRs computed, e1RM trends drawn, strength standards rated, and the next session pre-filled from what you actually lift.
The same door, both directions
One more thing, because it's a fair question for anyone who has just extracted years of data from one app: MyoAmigo's export works the same way, anytime, no subscription gate. CSV out, all of it, yours. An app should earn the next year of your training, not hold the last five hostage. (It's also why the data is open to your own AI assistant over MCP — same philosophy, different door.)
Frequently asked questions
Will my Strong PRs carry over?
Yes — PRs aren't stored as separate records; they're computed from your sets. Once your history is imported, MyoAmigo recomputes every PR and e1RM from the actual data, so your records reflect your real lifting, including the old days.
I logged in kilograms. Will anything convert?
No. Every set keeps the unit it was entered in, forever. A 100 kg bench from 2022 reads 100 kg. Only transient aggregates like weekly volume normalize, and that never touches the stored sets.
What if I keep using Strong for a while?
Fine — export again later and re-import. The importer is idempotent: overlapping workouts are recognized, not duplicated, so a fresh export just tops up your history.
Can I import from Hevy or Jefit?
Strong's CSV is the format MyoAmigo imports today. Other apps' exports can often be reshaped into it (the columns above are the target), and broader adapters are the obvious next step. If you're choosing between the loggers themselves, see Strong vs Hevy.
Wondering what you gain after the switch? The full rundown: MyoAmigo vs Strong.