Keep your history when you switch
Keep an original copy, inspect your export and test the destination before moving your workout history.
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Preserve the original
Switching a workout app involves two separate questions: can you keep a readable copy, and can the new app reconstruct the parts you need? A yes to the first does not answer the second.
Start by preserving the original app and its data. Use its current documented export where available, save an unchanged copy and open a second copy for inspection. Do not delete the source history just because a download completed. Check that the file has actual records and that you know which account or device they came from.
We checked the official export instructions linked below. A CSV import into Flame has not been verified.
Export your history
Strong: its official export guide describes spreadsheet-friendly CSV. It points to Settings → Export Strong Data on iOS and Settings → Export Data on Android. The same guide says those exports cannot be imported back into Strong. The page is dated April 27, 2021; check the current app if its menu differs.
Hevy: its official export guide gives Profile → Settings → Export & Import Data → Export Data, then a choice of workouts or measurements. Keep both if you need both; one should not be assumed to contain the other.
Instructions were checked on November 4, 2026. Confirm the current menu and plan on your device.
Check dates, units and set types
| Check | Why it matters | Example test |
|---|---|---|
| Dates and sessions | A changed date or grouped session can alter the history reference. | Compare one old workout and one recent workout against the source. |
| Exercise identity | Similar names can describe different variations or equipment. | Keep incline and flat press records distinguishable. |
| Weight and units | A number without kg/lb can silently change the record. | Check a known 60 kg set is not relabeled 60 lb. |
| Dumbbell convention | Per-hand and combined loads produce different totals. | Preserve “20 kg per hand” rather than guessing from “40.” |
| Set type and completion | Warm-ups and unfinished sets may be represented differently. | Inspect one warm-up and one completed working set. |
| Notes and measurements | These may live in separate fields or exports. | Verify the specific records you rely on, not just the row count. |
Record which fields are missing or transformed. A destination that accepts a CSV can still discard a note, rename an exercise or interpret a date differently. Do not edit your only original file to fit an importer.
Test a small sample
If the destination explicitly supports your source format, follow that importer’s instructions on a small, recoverable sample when it permits one. Include a routine change, a warm-up, an exercise variation and a known unit. Compare the resulting workouts one by one with the source.
Then inspect what the next workout calls “previous.” In Flame’s reviewed behavior, the reference depends on the latest completed workout containing the matching exercise and eligible normal sets. Changing dates, exercise mapping or completion during migration could therefore change the reference even if the numeric rows look similar.
Reconcile volume only after matching set inclusion and loading conventions. A matching total alone is weak evidence: several different sets can add up to the same number. Use the calculator as an arithmetic check, not as proof that an app migration is complete.
Use the web tools for a manual check
The browser log can produce a simple CSV with previous and current values. It is useful for a separate worksheet or a small manual review. It does not import your Strong or Hevy history and does not transfer its entries into the Flame app.
Check Flame’s data-handling information and verify your backup or export path before relying on it.
If a full transfer is unavailable, you can keep the historical archive separately and begin a clearly dated new record. That preserves the boundary instead of implying a seamless history that has not been verified. Use our tracker selection checklist to evaluate the destination before committing.
Sources & review
Examples are illustrative. Flame behavior follows the source review in our product guides. Comparisons use official documentation; current competitor builds were not tested.