Why export now, not later

Your training log might be the longest-running personal dataset you own — for many lifters it’s 3–5 years of sessions. Strong and Hevy are healthy businesses as of 2026 and going nowhere, but that’s not the risk. The risk is boring: a lapsed subscription, a changed phone number, a locked account, an app you simply stop paying for. Data you can’t reach is data you don’t have.

The good news: unlike some app categories where the vendor holds your data hostage, Strong, Hevy, and FitNotes all have working exports. The whole process takes about five minutes. Do it today, then put a yearly reminder in your calendar.

Exporting from Strong

Open Strong → profile/settings (the gear icon).
Find Export Strong Data (under General/Settings — the exact placement shifts between versions).
The app generates a CSV — one row per set — and opens the share sheet.
Send it somewhere durable: email to yourself, Drive, iCloud. Not just the phone’s local storage.

The CSV includes, per set: date, workout name, exercise name, set order, weight, reps, and notes. That’s your entire history in one file, and it works on the free tier.

Exporting from Hevy

Two routes, pick either:

In the app: Profile → settings (gear) → Export & Import Data → Export Workouts. Depending on the version, the CSV downloads directly or arrives at your account email.

On the web: log in at hevy.com → Settings → export section. Same file, easier if you’re already at a computer.

Same shape as Strong’s: one row per set, with dates, exercises, weights, reps.

Bonus: FitNotes

Settings → Spreadsheet Export → pick the date range (all of it) → CSV. FitNotes also has a full database backup (Settings → Backup) — take both, and move them off the phone: FitNotes backups live locally, and a lost Android phone takes them along.

Sanity-check the file

Thirty seconds that save you from discovering a truncated export years later:

Open the CSV in any spreadsheet app.
Check the earliest date — is it actually your first workout, or did the export cut off?
Eyeball the row count. Rough math: sessions per week × ~20 sets × years. Three years at 3 sessions/week ≈ 9,000 rows. If you see 900, re-export.
Search for an exercise you know you did once, long ago. If it’s there, the file is complete.

Now the honest part: moving to Repsheet

We build Repsheet — free, local-first, works in the browser as an offline PWA. And here’s the sentence a marketing page wouldn’t write: Repsheet has no CSV importer today. We’re not going to pretend the file you just exported uploads in one click. It doesn’t.

What migration actually looks like — and why it’s smaller than it sounds:

Your archive stays an archive. The CSV is your historical record. Keep it. You’ll consult it rarely, but it’s yours forever, in a format every spreadsheet on earth opens.

Your current state moves in ~15 minutes. What you actually need day-to-day is your current split and current working weights — last week’s numbers, not 2023’s. Create your templates in Repsheet with those weights (that’s the 15 minutes). After the first logged session, prefill takes over: every exercise opens with your last numbers already filled in, and history starts accumulating again from day one.

Let the AI coach fill the gaps. Repsheet speaks MCP: connect Claude Desktop or Cursor to your account and it reads your full history, stats, and PRs — and it can create any custom exercises your split needs that the built-in library is missing, in one conversation instead of tapping each one in by hand. Note the limits honestly: it can’t build your templates or programs for you (that’s the 15 minutes above, done in the app) and it can’t backfill historical workouts — the archive stays in the CSV. Where it earns its place is after you’re logging: ask it “what’s my bench trend, what should I hit next week,” and it answers from your real numbers.

What you get on the other side

The reason this guide ends at Repsheet rather than at “store the CSV”: going forward, the export problem disappears. Repsheet exports every workout, exercise, measurement, and program as JSON in one tap, anytime, free — no tier gymnastics. The habit this post is really about — never train inside an app you can’t leave — is one we’d like applied to us too.

TL;DR

Strong: settings → Export Strong Data → CSV, save it off-device. Hevy: settings → Export & Import Data (or hevy.com) → CSV. FitNotes: Spreadsheet Export + database backup. Sanity-check dates and row count. If you’re switching: our honest comparison of Strong, Hevy, FitNotes, and Repsheet — archive keeps the history, 15 minutes moves the present.