01 — Getting Started
stronk.md requires no account, no email, and no sign-up. Open the app and start logging.
Your first workout
- Open stronk.md in your browser
- Tap the + button to create a new workout
- Type an exercise name (e.g., "Bench Press")
- Log your sets using the notation syntax:
60x8 means 60kg × 8 reps
- Add more exercises, then save when done
Tip: Install stronk.md as a PWA on your phone for the full offline experience. On iOS, tap Share → Add to Home Screen. On Android, tap the install banner or menu → Install App.
How data is stored
Every workout is saved as a plain-text markdown file in your browser's local storage (IndexedDB). There's no server, no database, no account. The data lives on your device and nowhere else — unless you choose to enable cloud sync.
Bench Press
60x8 70x6 80x4 80x3
Overhead Press
40x8 45x6 45x6
Tricep Pushdown
25x12 30x10 30x10
That's it. Plain text you can read, edit, grep, version control, or paste into any AI.
02 — Import Data from Another App
Switching from Strong, Hevy, FitNotes, JEFIT, or any other app? stronk.md's AI coach can convert any data format into stronk.md's markdown format automatically.
Step-by-step import
- Export from your current app. Go to your app's settings and export your workout history. Most apps export as CSV, JSON, or Excel — any format works.
- Open stronk.md's AI Coach. You'll need an API key from any supported provider (Claude, OpenAI, DeepSeek, Grok, etc.).
- Paste your exported data. Open the AI chat and paste the contents of your export file. Tell the AI: "Convert this to stronk.md format and import it."
- Done. The AI parses your data, converts exercise names, maps sets and reps, and creates stronk.md workout entries — complete with dates, exercises, and set notation.
Any format works. CSV, JSON, Excel exports, even screenshots of your workout history — the AI handles the conversion. Your entire training history, transferred in seconds.
Supported apps
The AI import works with data from any app, including:
- Strong — Export as CSV from Settings → Export Data
- Hevy — Export from Profile → Settings → Export Data
- FitNotes — Export as CSV from Settings → Database → Export
- JEFIT — Export workout logs from the app's settings
- Any other app — If it can export data in any text format, the AI can convert it
Manual import
If you prefer, you can also create markdown files manually or import .md files directly. The format is simple — see the Set Notation section below.
03 — Set Notation Syntax
stronk.md uses a compact, human-readable notation for logging sets. It's designed to be fast to type and easy to scan.
| Notation | Meaning | Example |
|---|
| 60x8 | Weight × reps | 60kg for 8 reps |
| 60x8@8.5 | With RPE | 60kg × 8 at RPE 8.5 |
| 60x8@8.5/2 | With RPE and RIR | 60kg × 8, RPE 8.5, 2 reps in reserve |
| 1:30 | Timed set | 1 minute 30 seconds (planks, holds) |
| 10 | Bodyweight reps | 10 reps (pull-ups, push-ups) |
| 60x8 70x5 80x3 | Multiple sets | All sets on one line, space-separated |
Squat
60x5 100x5 140x3 160x1@9
Romanian Deadlift
100x8@7 100x8@7.5 100x8@8
Pull-ups
10 8 8 6
Plank
1:00 1:30 1:00
Autocomplete: When you log an exercise you've done before, stronk.md shows your previous session's sets as ghost text. Press Tab to accept them, then override any values that changed.
04 — AI Coaching Setup
stronk.md supports bring-your-own-key AI coaching. Your workout data goes directly from your browser to your chosen AI provider — stronk.md never sees it.
Setting up your API key
- Get an API key from your preferred provider:
- Claude (Anthropic) — console.anthropic.com
- OpenAI (GPT) — platform.openai.com
- DeepSeek — platform.deepseek.com
- Grok — x.ai
- Any OpenRouter-compatible provider
- Open stronk.md → Settings → AI Provider
- Paste your API key and select your model
- Start chatting with the AI about your training
What the AI can do
- Analyze workouts — "How did my bench press progress this month?"
- Build routines — "Create a 4-day upper/lower split for hypertrophy"
- Generate programs — "Make me a 12-week peaking program for a 200kg deadlift"
- Import data — "Convert this CSV from Strong into stronk.md format"
- Answer questions — "Should I deload this week based on my recent RPEs?"
Privacy: Your data is sent directly from your browser to the AI provider's API. stronk.md never proxies, stores, or has access to your conversations or API key.
05 — Routines & Programs
Save workout templates as routines and organize them into multi-week programs.
Creating a routine
- Log a workout as normal
- Save it as a routine from the workout menu
- Next time, select the routine to pre-fill exercises — then just update the numbers
Programs
Programs are sequences of routines across multiple weeks. Use them for structured training blocks like:
- Linear progression (add weight each session)
- Block periodization (hypertrophy → strength → peaking)
- Custom splits (PPL, Upper/Lower, Full Body)
Tip: Ask the AI coach to generate a full program for you. It will create the routines, set the progression scheme, and organize the weeks.
06 — Data Export & Backup
Your data is yours. Export it anytime, in any format you want.
Export options
- Markdown files — Download your entire training history as
.md files
- Bulk export — Export everything as a single zip archive
- Copy/paste — Select any workout and copy the plain text
Backup strategies
- Manual: Export regularly and save to your file system, cloud drive, or git repo
- Cloud sync (coming soon): Automatic daily backups with version history
- Self-hosted: Sync to your own server or NAS for complete control
No lock-in: Your workouts are standard markdown files. Even if stronk.md disappears tomorrow, your data is readable by any text editor, scriptable with any language, and compatible with any future tool.
07 — Tips & Shortcuts
Workflow tips
- Use autocomplete — Don't retype sets from last session. Let stronk.md fill them in and just update what changed.
- Log supersets on adjacent lines — stronk.md recognizes exercise groupings (supersets, circuits, drop sets).
- Check your stats page — Volume heatmaps, PR tables, and muscle group breakdowns update automatically.
- Use the AI for analysis — Ask "What should I focus on?" or "Am I overtraining chest?" The AI has full context of your training history.
Power user tips
- Grep your logs — Since everything is markdown, you can search and filter workouts with standard text tools.
- Version control — Export your training log to a git repo for full history tracking with diffs.
- Script your analysis — Write Python/JS scripts against your exported markdown files for custom analytics.
- Multiple AI providers — Compare coaching advice by asking the same question to different AI models.