Switching

Coming from Strong?

Strong is a good app, and if it fits how you train, keep using it. If you'd like the weight and reps for each set worked out for you, here's what moving to Defiant looks like.

What comes with you

• Every workout and set, including warm-ups, drop sets, sets to failure and cardio distance and time.
• Your notes and RPE. Exercise and workout notes come across, and RPE becomes reps in reserve.
• Your progress. Past sets feed your first targets, so they already reflect what you can lift.
• No duplicates. Importing the same file twice is safe.

How to move, in about two minutes

1. In Strong, go to Profile → Settings → Export Strong Data. Save the file to Files, or AirDrop it to your iPhone.
2. In Defiant, go to Settings → Your data → Import from another app, and choose the file.
3. Set up your plan: answer eight questions and Defiant builds one, pick one of 26 programs, or make your own routines.

What you get in Defiant

• A target on every set, worked out from your history and adjusted after each set from how it went.
• Rep ranges on any exercise. Add reps until every set hits the top, then the weight goes up.
• 26 programs ready to run, including 5×5, GZCLP, 5/3/1 Boring But Big, PHUL, calisthenics and rings, or a plan built from eight questions.
• Several gyms, each with its own equipment, machine weights and machine history.
• Apple Watch logging with the target, rest timer and heart rate.
• Runs with a GPS map, pace and splits, inside any workout.
• Guided stretching and warm-ups with a voice coach.
• No account. Your data stays on your iPhone and in your own iCloud, and exports to CSV whenever you like.
• Free during early access, with every feature unlocked. What early members get.

What to know before you switch

• Strong's export doesn't say whether weights are in lb or kg, so Defiant reads them in your current unit. Set lb or kg in Defiant's Settings before you import.
• Strong templates don't come across, only the workouts you logged. You can rebuild a routine, pick one of the 26 programs, or let Defiant build one.
• Defiant is for iPhone (iOS 26.1 or later) and Apple Watch only. There's no Android, iPad or web version.
• Defiant is new. Strong has been around longer and has a bigger community.
• We've written up how targets are picked, rule by rule.

Coming from somewhere else? Alpha Progression · Hevy · Fitbod · Shred

Updated October 2026. Strong is a trademark of its owner. Defiant isn't affiliated with or endorsed by Strong.