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Turn on Settings › Data › iCloud Sync on each device, signed in to the same Apple Account with iCloud Drive on. Changes can take a moment to appear on the other device.

Use Settings › Data › Back Up All Data to save a backup file to Files or anywhere you like. On another device, use Restore from Backup…. Workouts you already have are kept, so restoring never creates duplicates.

To use your workouts in a spreadsheet, choose Export Workouts as CSV.

Yes. Export your data as a CSV file from Strong or Hevy, then choose Settings › Data › Import from Strong or Hevy… and pick the file.

Before anything is imported, you'll see each exercise from the file and the exercise it will become in GainsNation. Check any suggestions, change them if you like, then tap Import. On devices with Apple Intelligence, it helps find matches for exercises with different names. Importing the same file again won't duplicate anything.

No. There's no account and no server. Your data stays on your device and, if you turn on iCloud Sync, in your own private iCloud. See the Privacy Policy.

Start a workout, then lock your iPhone. The Live Activity shows your next set with a Done Set button, and while you rest it shows the timer with +30s and Skip. On iPhones with the Dynamic Island, touch and hold it for the same controls.

They follow a simple rule from your last session: one more rep, then a small weight increase using the plates you have. Set your plates in Settings, or turn suggestions off with Next-Set Suggestions.

Short notes after each workout, written by Apple Intelligence entirely on your device. They need an iPhone that supports Apple Intelligence, with it turned on. Turn them on in Settings. They can be wrong and aren't professional advice.

Turn on Settings › Health › Save Workouts to Health and allow access when asked. If you turned access off before, turn it back on in the Health app under Sharing › Apps › GainsNation.

Tap Undo on the message that appears, or shake your iPhone, straight after deleting.