Help & FAQ

Open Ironside → You → Settings → My Data, tap Import CSV, and choose your exported spreadsheet. You can also import during onboarding or from the Home empty state. Ironside supports Strong, Hevy, FitNotes, JEFIT, and other CSV exports with date, exercise, and rep columns. To import from Strong: open Strong → Settings → Export Data, save the CSV, then import it here. Importing replaces your existing local workout history — export first if you want a backup.

Go to the Train tab and tap "Start Empty Workout", or open Train → Templates, pick a template, and tap Begin Workout. (Home shows "Start Workout", which opens the Train hub without auto-starting.) Add exercises, log sets with weight and reps, tap the checkmark to complete each set, then tap Finish or Finish Workout. Confirm in the dialog, review the summary (and any PR or badge highlights), then tap Done.

Templates are reusable workout routines. Open Train → Templates and tap New Template to create one, or save a completed workout as a template from the summary screen (Save as Template, or Update Template if you started from a template). Templates are a sub-page, not a bottom tab.

On the Home tab, each exercise can show a status badge: Active means you have trained recently and are not in a long plateau; Stalled means no PR in over your plateau threshold (default 28 days, configurable under You → Settings → Analysis); Inactive means no session in over 21 days; Peak means your estimated 1RM matches your all-time best. In the Insights tab, Plateau tracks days since your last PR plus plateau duration stats. Momentum is a 0–100 score comparing your recent progress rate to your best-ever 6-week window (also shown in kg/month). Insights also includes recovery, balance, wrapped summaries, training phases, gaps, exercise tracking, and Talk to Coach.

Under You → Settings → Assistance you can choose how much in-workout guidance Ironside gives: Full Coaching suggests exact weight, reps, and set count with live feedback after each set; Suggestions offers weight and rep ranges with set count while you pick the exact numbers; Raw turns off coaching suggestions. You can override the level per exercise during a workout.

Open Insights → Talk to Coach to chat. By default, Ironside runs in Direct BYOK mode: you choose Claude, ChatGPT, or Gemini and store your own API key on this device. Requests go from your device to that provider, not to Ironside servers. You can also choose Backend proxy (requires a configured service and no user API key) or Disabled. The chat includes stop, regenerate, and edit controls, safety guardrails, and local coach memory you can turn off. Under You → Settings → AI you can set chat retention, export or delete chats, feedback, and memory.

On native builds, open You → Settings → My Data and enable Sync completed workouts (labeled Apple Health on iOS, Health Connect on Android). Every finished workout is saved as a strength training session with its name, set count, and total volume in the metadata. Bodyweight and body-fat measurements you log on the Body page are mirrored automatically. The Permissions panel shows which access is granted, with Re-check and Sync now buttons to refresh permissions or pull newer body metrics from your health app.

iOS only shows the system permission sheet the first time Ironside asks. After that, toggling the switch re-uses whatever you decided before — even if you tapped Don't Allow. If the Permissions panel warns that workouts are not granted, open Settings → Health → Data Access & Devices → Ironside and grant access, then tap Re-check. On Android, install Health Connect from the Play Store if needed, grant permissions in system settings, then return and tap Re-check.

Flex is your achievements hub: Power Rank tier and score, training streaks, recent PRs, earned badges, and completed goals. Open Insights → Progress → Flex. Tap your tier badge to open Power Rank for a detailed breakdown of how your score is calculated and what it takes to reach the next tier.

Go to You → Settings → My Data, then Export CSV. This exports all workout data in a standard CSV format compatible with Strong and other trackers. On native builds, the file is written locally and opened in the system share sheet.

Yes. Workout data, AI chats, AI feedback, and coach memory are stored locally unless you explicitly use an AI provider or optional Backend proxy mode. Direct BYOK sends only the prompt and context needed for your question to your chosen provider. Under You → Settings → AI you can export AI data, clear memory, and delete AI data. See our Privacy Policy for full detail.