Bring your Strong history.

1. Export your workouts from Strong

1. Open Strong and go to its settings. On iPhone, start from the Profile tab and tap the settings wheel.
2. Find Export Workouts. Some versions call this Export Strong Data or Export Data; on Android, look under Data management.
3. If your version offers Include Rest Timers and Include Notes, turn them on to bring that detail with you.
4. Save the CSV file somewhere you can open from your phone. Keep the original file, rather than opening and resaving it in a spreadsheet.

Strong documents CSV export in its official export guide. Its menu names differ across versions; the goal is a workout CSV, rather than an individual workout share link.

2. Preview and import into Kilos

1. In Kilos, open Settings → Import & export → Import from Strong and choose your CSV.
2. Check the workout and set counts in the preview. Review any exercise names that need a match. You can choose a built-in exercise or keep the original name as your own exercise.
3. Choose who can see the imported workouts: Everyone or Only me. Neither option is preselected.
4. Tap Import. If your file contains dumbbells or one-sided exercises, Kilos asks how you recorded their weights and reps before saving.

Importing is free. You do not need Kilos Pro to bring your history over or view it afterward.

3. Check the details that matter

Weights and distances

Kilos reads units from the file when it has them. If a Strong export only says Weight, with no unit, Kilos uses the weight unit selected in Kilos. Set that to the unit you used in Strong before importing. The same rule applies to distances without a unit.

After import, open a recent workout you remember and check one weight, its reps and the workout date. If you logged a dumbbell as 20 kg per hand, check that your logging preference matches that convention.

What comes across

The importer reads completed workouts, exercise names, sets, reps, weights, workout dates and durations, plus notes, distances and timed sets when those fields are in the file. This is a workout-history import; it does not copy your Strong account or saved routine library.

What timing can tell you

Strong exports workout start times and durations, rather than the exact start and finish of every set. Kilos arranges imported sets within that workout duration. Those set times are estimates and are not used to learn your set timing.

Measurements use a separate import

If your Strong version has Export Measurements, save those files separately. In Kilos, use Settings → Import & export → Import measurements from Strong and select the measurement CSV files together. A workout CSV does not contain your whole measurement history.

If something looks wrong

• No workouts found: select the original workout export, not a measurement file or share link. The reader expects English column names such as Date and Exercise Name. If your export uses translated headers, export again with Strong set to English.
• A weight looks too large or small: check the file's units and your Kilos unit setting before retrying.
• An exercise was not recognised: use the matching screen or keep it as a custom exercise. There is no need to rename your entire file.
• You are importing again: Strong workouts with the same date and name are replaced by the new import. Keep your original CSV and check the preview before confirming, especially if you edited an imported workout in Kilos.

Still stuck? Contact Kilos support with your phone type, the error text and whether the file came from Strong on iPhone or Android. You do not need to send your whole training history in the first message.

Moving from Hevy instead? Follow the Hevy import guide. To see what you can do after the move, read about the free workout tracker.