Migrate from Strong

Export your entire training history from Strong and convert it to openweight format in under a minute.

Step 1: Export from Strong

1. Open the Strong app
2. Go to Settings (gear icon)
3. Tap Export Workout Data
4. Choose CSV format
5. Save or share the file (e.g., strong.csv)

TIP

Strong exports all your workout history in a single CSV file. Every workout, every exercise, every set — it's all there.

Step 2: Convert

npx @openweight/cli convert --weight-unit kg strong.csv -o workouts.json --pretty

Weight unit is required

Strong's CSV doesn't include the unit — it depends on your in-app setting. You must specify --weight-unit kg or --weight-unit lb to match what you used in Strong.

That's it. Your training history is now in workouts.json.

Step 3: Verify (optional)

Validate the output:

npx @openweight/cli validate workouts.json

Or add --report to the convert command to see conversion stats:

npx @openweight/cli convert --weight-unit kg strong.csv -o workouts.json --pretty --report

Example output:

--- Conversion Report ---
Source:     strong
Rows:       4218/4218 converted, 0 skipped
Workouts:   247
Exercises:  31

What Gets Converted

Strong field	openweight field	Notes
Date	date	Converted to ISO 8601
Workout Name	name
Duration	durationSeconds	Parsed from "1h 23m" format
Exercise Name	exercise.name	Normalized when possible
Set Order	Set array position
Weight	weight + unit	Unit from --weight-unit flag
Reps	reps
Distance	distance + distanceUnit	When present
Seconds	durationSeconds (set)	For timed exercises
RPE	rpe	When tracked
Notes	notes on exercise
Workout Notes	notes on workout

Exercise Name Normalization

Common Strong exercise names are automatically mapped to canonical names:

Strong name	openweight name
Barbell Bench Press	Bench Press
Barbell Squat	Squat
Barbell Deadlift	Deadlift
Lat Pulldown (Cable)	Lat Pulldown

Exercises that don't have a known mapping are kept as-is and flagged in the report.

Set Types

Strong set type	openweight set type
Normal	(default working set)
Warm Up	warmup
Drop Set	dropset
Failure	toFailure: true

Full CLI Reference

npx @openweight/cli convert <file> [options]

Options:
  -f, --format <format>       Source format (auto-detected from headers)
  -u, --weight-unit <unit>    Weight unit: kg or lb (required for Strong)
  -o, --output <file>         Output file (default: stdout)
  --pretty                    Pretty-print JSON output
  --report                    Print conversion report to stderr

Example Output

A single workout from Strong converts to:

{
  "date": "2024-03-15T07:30:00.000Z",
  "name": "Push Day",
  "durationSeconds": 4380,
  "exercises": [
    {
      "exercise": {
        "name": "Bench Press"
      },
      "sets": [
        { "reps": 5, "weight": 100, "unit": "kg", "rpe": 7 },
        { "reps": 5, "weight": 100, "unit": "kg", "rpe": 8 },
        { "reps": 5, "weight": 100, "unit": "kg", "rpe": 8.5 }
      ]
    },
    {
      "exercise": {
        "name": "Overhead Press"
      },
      "sets": [
        { "reps": 8, "weight": 50, "unit": "kg" },
        { "reps": 8, "weight": 50, "unit": "kg" },
        { "reps": 7, "weight": 50, "unit": "kg" }
      ]
    }
  ]
}

Multiple workouts are output as a JSON array.

Troubleshooting

"Weight unit is required for Strong format"

Strong's CSV doesn't include units. Add --weight-unit kg or --weight-unit lb to match your Strong app settings.

Exercise names look different

The converter normalizes common names (e.g., "Barbell Bench Press" becomes "Bench Press"). This makes data consistent across apps. Original names are never lost — they appear in the conversion report.

Some exercises show as "unmapped"

This is normal. The converter has mappings for ~60 common exercises. Anything not in the mapping table is kept exactly as it appears in Strong.