Import workout history.

Levels, readiness, and charts recompute from the full timeline — including imported sets.

Open Settings → Training → Import in SET. Paste readable workout notes containing the training date, exercise name, weight, and repetitions. SET uses AI to turn that text into a draft. Parsing does not save the workouts: you review the draft before committing it to your account. This is a notes import, not a connection that continuously syncs another app.

If your history lives in Strong, Hevy, a spreadsheet, or a notes app, start with the text you can copy or export from that source. The important question is whether the pasted text actually contains your sessions and sets. A list of exercise names without dates, weights, or repetitions cannot reconstruct the training you did. Keep the original export until you have checked the imported results.

Try one clearly documented session first. A small import makes it easier to see how your naming and units are interpreted before working through a larger history. Once that session looks right in your logs, use the same format for the next batch. This also gives you a useful example to send support if a different part of the history parses unexpectedly.

Write full dates with a year. A date such as 2026-08-20 is clearer than “Thursday” or “8/20,” especially when the history crosses years or uses a different regional date format. Keep each session together, and put the date above its exercises. Separate two workouts on the same day clearly so you can inspect how the draft represents them.

For every exercise, include enough detail to distinguish the variation: barbell bench press, incline dumbbell press, and chest press machine are different records. Include sets and repetitions explicitly. “Bench press, 135 lb, 8 reps; 135 lb, 8 reps; 135 lb, 7 reps” is easier to verify than “bench 135, good session.” State whether a dumbbell number means one dumbbell or the combined load.

Keep units visible. Do not mix kilograms and pounds without labeling them. For pull-ups and dips, distinguish bodyweight, added weight, and assistance. An assisted pull-up with 40 lb of assistance is not a weighted pull-up with 40 lb added. SET uses different load rules for these exercises, so checking this detail protects the meaning of both your history and your strength estimates.

Check the oldest and newest session dates first. Then compare the number of sessions and sets with your source. Look for a repeated heading interpreted as a workout, a warm-up recorded as a working set when that was not intended, or a repetition count mistaken for a weight. AI extraction is a convenience, and the draft is your opportunity to catch those mistakes.

Next, inspect exercise names and units. Similar names should refer to the same movement only when you actually performed the same movement. Changing the incline, equipment, grip, or assistance can change what the numbers mean. Do not merge distinct exercises merely to make the list shorter. Conversely, inconsistent spelling can split what should be a single exercise history.

Commit only after the visible draft matches your records. SET matches exercise names against your account and creates exercises where needed. Imported sets become part of your saved training history. They are not a separate score that you have to manually combine with your new workouts.

Repeating an identical import is designed to skip sets already imported. That protection matches the exercise, load, repetitions, and generated set time. It does not mean every edited version of the same notes is guaranteed to be recognized: rearranging sets, changing dates, or renaming exercises can create different records. Keep the same source formatting when retrying an interrupted import.

If a workout is missing from the draft, look for its date and sets in the original text. If they are absent, add the missing information to your notes before trying again. If the draft contains an incorrect session, correct the input and review again before committing. Do not repeatedly save uncertain drafts hoping later imports will overwrite them.

Historical workouts can affect the training timeline, strength calculations, and readiness because they are real saved sets. An old workout should retain its original date rather than being dated today. That distinction matters: adding a lift from last year is evidence of historical performance, not evidence that you trained that muscle this morning.

Compare a few representative sessions: one recent workout, one older workout, one with repeated exercises, and one with bodyweight or assisted movements if you use them. Check that the load convention is consistent with how you plan to log future sessions in SET. A reliable baseline is more useful than a large imported history with unclear units.

Importing workouts does not automatically migrate every feature of another product. This flow is for training sessions and sets. Do not assume meal history, progress photos, account settings, subscription status, or a source app’s proprietary scores transfer with the notes. Keep anything outside the workout data in its original source or export.

If you need help, contact support with the affected date, the expected set, and a short sanitized sample of the pasted format. There is usually no need to send an entire training archive to explain one parsing problem. Keep your source export until you are satisfied that the history in SET represents what you trained.