How to import your Strong history

Mitta shows these steps on screen when you choose Strong. They are:

1. Open Strong and go to Settings.
2. Choose Export Strong Data. On Android it is called Export Data.
3. Save the CSV file, then choose it in Mitta.

Do this on the phone where Strong lives, then make sure the file is somewhere you can reach from the device you use Mitta on, for example in Files or your downloads.

1. In Mitta, open Settings, then Data, then Switch to Mitta (From another app).
2. Under Workouts, tap Strong. The three steps above appear.
3. Tap Choose file and pick your CSV.
4. Check the preview, then tap the import button, for example Import 120 workouts.

You can also skip the list and tap I already have a file on the first screen. Mitta recognises the app from the column names in the file, not from its name. So a wrong choice in the list does not break anything: the preview tells you which app the file came from.

Mitta accepts CSV files. The file is read on your device, and only what Mitta uses is kept. Strong has two export formats, an older one and the current one, and Mitta reads both.

Before anything is saved, you see:

• Three cards with the number of workouts, sets and exercises in the file.
• A line like From Strong, 3 Jan 2023 to 20 Oct 2026, so you can check the period is right.
• A note if some workouts are already in Mitta. Those are skipped.
• The list of exercises, with the match for each one (see below).
• A choice between kg and lbs, only when the file does not say which one it uses.

If you picked the wrong file, tap Different file. If there is nothing new in the file, the import button says Nothing new to import and stays off.

The list shows every exercise name from your file. Next to it is either an arrow and the exercise from the Mitta library, or custom exercise. The heading counts them, for example Exercises (38 of 41 recognised).

Mitta first looks for the same name. If there is none, it compares the words in the name with the library and also looks at the equipment. A barbell exercise is not matched to a dumbbell one, for example. It only takes a match when it is close enough.

You can change any of them:

• Tap a row to pick another exercise from the library.
• Tap the cross next to a match to import it as your own exercise instead.

An exercise that is not matched becomes a custom exercise with the name from your file. Mitta guesses its main muscle group from the name, and uses core when it cannot tell, so your volume per muscle in Progress lands in a sensible place. A custom exercise is only made if it has sets that are really imported.

• Workouts that are already in Mitta. A workout counts as a duplicate when it starts at the same time, give or take a minute. So importing the same file twice does not give you every workout twice.
• Rest timer lines. Strong writes these into the export. They have no reps, so they are left out.
• Cardio lines with a distance and no reps.
• Lines Mitta cannot read: no valid date, no exercise name, or no reps (and no seconds, for timed exercises like a plank).

What does come in: workouts with their name, sets with weight and reps, warm-up, drop and failure sets, RPE and notes, and time-based exercises. Where the file has an RPE, Mitta also fills in reps in reserve (RIR) as 10 minus the RPE.

The current Strong export says which unit each weight is in. Mitta reads that and converts lbs to kg.

The older export does not say. Then the preview asks Which unit is the weight in?, with kg as the default. If you train in pounds, pick lbs before you import. Mitta stores every weight in kg.

Check one weight you remember, such as your last bench press, after the import. If it is off by a factor of about 2.2, the unit was wrong: undo and import again with the other choice.

When the import is done, a notification shows how many workouts were imported, with an Undo button. It stays for about eight seconds. Tapping it removes the imported workouts and sets, and any custom exercises the import created. You then see Import undone.

So use it straight away if the unit or the matches look wrong. Then import the file again with the right choices.