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Bring your workout history

Import sessions from another app so progression starts from real numbers.

Forma can read a CSV file of workouts exported from another training app, match the exercises to its own lifts, and add the sessions to your History. Instead of starting from nothing, your suggested weights, volume and strength trends begin from your real numbers.

When to use it

  • You are moving to Forma from another training app and want your past workouts to come with you.
  • Forma's starting suggestions should come from what you really lifted, not from a first-session guess.
  • You have no export, but you know your last weight and reps for a few main lifts.

Get the file from the other app

  1. In your other app, look for something named Export data, Export workouts or Download my data. It is usually in its Settings or Profile.
  2. Choose CSV (a spreadsheet file) if it asks for a format.
  3. Save the file to Files or iCloud Drive, or share it to this phone.

Step by step

  1. Open Settings in Forma, then Import workout history. You can also start from the Train tab before you have any history: tap Import workouts under today's plan.
  2. Tap Choose a file and pick the CSV. Forma reads the file on your phone; nothing is uploaded.
  3. If Forma cannot recognise the file's layout, it asks which column is which. Date, exercise and reps (or time) are needed. Weight, set number, unit column, warm-up flag, time, distance and notes are optional. Tap Use these columns when you are done.
  4. Check the preview: how many workouts and sets, the date range, the weight unit, and how the exercises were placed.
  5. If the file does not say whether the weights are in kilograms or pounds, Forma asks once. Check a weight you remember, then choose.
  6. Under Exercises, each name Forma could not place needs a decision: match it to one of Forma's lifts, keep it as its own lift, or skip it. Forma remembers your answers for the next file.
  7. Tap Import, then Done to see the workouts in History.

The preview also asks about dates written in a way that can be read two ways, such as 03/04/2026: you choose whether the month or the day comes first.

If you have no file

On the import screen, Enter my main lifts opens a short form. Enter your last weight and reps for each of your main lifts, and roughly when you last trained them. Leave a lift empty to skip it. Bodyweight lifts need only reps. That is enough for a first week.

Good to know

  • The import runs entirely on your phone. The file never leaves it.
  • Importing the same file twice adds nothing. Sets Forma already has are left out.
  • The preview lists everything before anything is written. Sets already in Forma are left out, warm-up sets are kept as warm-ups, bodyweight sets are kept with no weight, and set notes are not kept. Rows with no reps (cardio or time-only entries) are left out because they are not strength sets.
  • Imported workouts are marked as imported. They are ordinary workouts afterwards: you can correct a set or delete a session in History.
  • Changed your mind? Tap Undo this import on the result page. It removes exactly the workouts that import added, and nothing you logged yourself.
  • A file larger than 200 MB is refused. That is far more than a workout log, so it is probably the wrong file.
  • If the import fails, nothing half-finished is left behind. Forma says so and offers to try another file.

Something unclear or missing? Write to and say which page.