How to export your Strong workouts, and what happens to your templates if you stop PRO

1. Open Strong and go to Profile, then Settings. Strong's help centre places Settings under Profile.
2. Tap Export Strong Data.
3. Send the file somewhere you will keep it. Strong's App Store listing says you can export "to Notes or Email". Emailing it to yourself is the simplest copy.

1. Open Strong and go to Profile, then Settings.
2. Tap Export Data.
3. Save or send the file somewhere you will keep it.

Strong's export article was last updated on 27 April 2021, and Strong is now on version 6.5.1 (released 8 October 2026). We checked both on 4 November 2026. If the label in your app reads a little differently, the export is still in Settings.

Strong keeps your workouts in your Strong account and syncs them in the background. Strong's help centre says you can force a sync at any time:

• iPhone: open the History tab and pull down to refresh.
• Android: go to Settings and tap Force Sync in the top right.

If you train on more than one device, sync each one first, so the export holds every workout. Strong's help centre also warns: "Please do not delete the app or you risk data loss." Export before you delete anything.

Strong's help centre does not list the columns. A Strong export shared on the intervals.icu forum in December 2021 has this header, and it is the same header Shojin's importer is tested against. There is one row per set, so a workout with 5 exercises of 4 sets is 20 rows.

The meanings come from the column names. Strong does not publish a definition of the file.

Units. The Weight column in that header carries no unit, so the file alone does not say kg or lb. Write down which unit you log in. Any app that imports the file has to ask you, or guess.

• Templates (routines). There is no template column. Strong's help centre says you can share "any individual workout or template via the share links" instead, and the person who taps the link needs Strong installed.
• Measurements. There is no column for body weight, body fat or body part measurements. Strong's help centre says weight and body fat "can be synced with Apple Health", so turn that on if you want those numbers kept outside Strong.

Strong's export article says "more export options will be coming in future updates". That line has been there since April 2021.

Strong's help centre says the free version lets you create up to 3 workout templates, and PRO makes them unlimited. Its App Store listing says the same: the free version "is limited to 3 custom routines". Strong also says your workout data "will always be available" and that you "will never be locked out" of the free version.

What Strong's help centre does not say is what happens to template number four and above when PRO ends. We read its PRO, cancellation, template and refund articles on 4 November 2026, and none of them covers it. On Strong's subreddit in 2023, one user reported keeping all their templates after a PRO trial ended, and another reported templates that had disappeared. That is two reports, not Strong's policy.

So before you cancel:

1. Export your data as above.
2. Save each template you care about. Take a screenshot of each one, or note its exercises, sets and reps. Templates are not in the CSV.
3. Keep using PRO until it ends. Strong's help centre says that after you cancel, you keep access until the expiry date. You have until then to do steps 1 and 2.

No. Strong's export article says "exported files cannot be imported back into Strong". Its account deletion article, updated in June 2025, says the same for a new account: you can export to CSV first, "but you won't be able to import it back to Strong". The CSV is a record and a way to move your history to another app. It is not a restore file for Strong.

• Export on a schedule, for example at the end of each training block. Each export holds your whole history, so the newest file replaces the older ones.
• Keep two copies in two places, such as your email and a cloud drive.
• Never edit the original. Open a copy in a spreadsheet if you want to sort or chart it.
• Export before you delete your account. Strong's help centre says deleting it (Profile → Edit Profile → Delete Strong Account) means your history is gone "forever". Deleting the account does not cancel a subscription: you cancel that in the App Store or Google Play.

Shojin is an iPhone workout tracker that reads Strong's CSV. Here is what its importer does with the file, step by step.

1. In Shojin, open Profile → Data → Import from a CSV and pick the file.
2. Shojin reads the header, shows "Detected a Strong export", and counts the workouts and sets in it.
3. Because the Weight column has no unit, Shojin asks: "This export doesn't record its unit. Pick the one you trained in." Pick kg or lb.
4. Tap Import and keep the screen open until it finishes. Cancel stops the import and removes the workouts it had added.

Exercise names. Shojin matches each Strong name to its own exercises. It tries the exact name, then a list of known spellings from other apps (a name such as "Squat (Barbell)" becomes Shojin's Back Squat), then the name without its equipment in brackets ("Deadlift (Barbell)" becomes Deadlift). A name that still has no match becomes a custom exercise with a guessed muscle group, and the preview says how many there will be. You can fix the muscle groups afterwards in Profile → Templates & exercises.

What comes across: the date and start time, the workout name, each set's weight, reps and effort (RPE), timed sets, the first note on each exercise, and the workout note. Shojin works out your records from the imported sets.

What does not: the workout's duration, and the Distance column. A run or other distance row still comes in: as a timed set when it has Seconds, otherwise as an empty set you can delete. Every Strong set comes in as a working set, so warm-ups count toward volume until you edit them. Templates and measurements do not come across, because they are not in the file.

You can import again. Shojin skips any workout with the same name and the same start minute as one it already has. So you can keep logging in Strong, export again a month later, and import the new file: only the new workouts come in.

Rebuilding a template. Open a workout in History that you did from that template and choose Save as template. Shojin saves its exercises and sets as a template you can start again.

Going the other way. Unlike Strong, Shojin can read its own CSV export back in. Profile → Data also has Back up everything, a single file that holds your workouts, templates, exercises, body weight, notes and settings, and Restore from a backup puts them back.

For how Shojin compares with Strong beyond the import, see our Strong app alternative guide.

Shojin is one subscription with no cap on sets. Shojin Coach is part of it: it writes your program from your own lifts and adjusts it after every session you log.

New subscribers get one month free, then A$4.99 a month or A$34.99 a year, billed by the App Store in your local currency. The subscription renews until you cancel. Cancel any time in Settings. You subscribe in the iPhone app. If you stop, your history stays, and Coach stops adjusting your program.

Every number in this article traces to one of these. Where the evidence is contested or thin, the article says so rather than picking a side.