Strong exports are valuable because they contain years of decisions: what you trained, what you lifted, how often you repeated a movement, and where progress stalled.
Do not treat that CSV like a disposable transfer file. Treat it like your old logbook.
The Fast Path
- Export your workout history from Strong.
- Save the original file somewhere safe.
- Open the Strong CSV Import Checker.
- Paste or upload a duplicate of the CSV.
- Fix blockers before importing.
- Import into Jacked.
- Spot-check your main exercises before the first workout.
If you only check one thing, check exercise names. Broken exercise mapping is the fastest way to make old progress hard to read.
What the CSV Needs
A clean lifting-history CSV should have enough structure to rebuild training history:
- Date
- Workout name
- Exercise name
- Set order
- Weight
- Reps
- Notes where available
- Effort fields such as RPE or RIR where available
Timed sets, distance rows, assisted bodyweight work, and custom exercises can still import, but they need more review.
Common Strong CSV Problems
Missing Exercise Names
This is a blocker. If a row has sets and load but no exercise name, the app cannot reliably attach that performance to a lift.
Use the Workout CSV Validator to catch blank exercise rows before import.
Mixed Units
Some lifters have years of mixed kg and lb history. If the export does not make units obvious, review the file before import.
A wrong unit can turn a normal set into a fake lifetime PR.
Custom Exercises
Custom exercises are often the most important part of a long-running log. They may represent your exact machine, grip, bench angle, or rehab variation.
After import, check the exercises you created yourself first.
Notes Without Context
Notes are useful only when they stay attached to the right workout, exercise, or set.
If notes shift rows during editing, they become noise. Avoid spreadsheet edits unless you know exactly what changed.
Why Jacked Cares About Import Quality
Jacked is not just storing a list of old workouts.
The app is built around live training decisions: next-set targets, RIR, rest timing, warm-ups, PRs, and progress review. Bad import data weakens those decisions.
Clean history lets Jacked answer better questions:
- What did you do last time?
- Was the set hard enough?
- Should you add load or reps?
- Is this lift moving or stalled?
- Is weekly volume helping or just accumulating?
First Workout After Import
Start conservative.
Use imported history as context, not as a command. If a target looks too aggressive, hold load and log a clean set with RIR. After one or two sessions, the imported history and new Jacked data will line up better.
Bottom Line
Do not switch apps blind.
Validate the Strong CSV, keep the original export, import into Jacked, and verify the lifts that matter most before training from the new history.