On this phone. Every set is saved the moment you log it, with no connection needed. This is the copy the app reads from.
And in the cloud. Seconds later it is copied to a server under your sync code. That copy survives losing or wiping the phone.
Your code is the only way back. There is no email and no password reset. Keep it somewhere that is not this phone.
In Strong: Profile, the gear, Export Strong Data. In Hevy: Profile, Settings, Export & Import Data, Export Workouts. Then pick that file here. You see what it found before anything is added.
Your training as text, to paste into ChatGPT or Claude and ask what to change.
Every set you have logged, one row each. Opens in Numbers, Excel or Google Sheets, and other trackers can import it.
A backup file is a snapshot — it holds what you had the moment you saved it, and never updates itself. Sync is what keeps up. A file is worth having anyway if you want a copy nobody else holds.
Hold a workout in History to delete it. Deleted ones wait here for seven days, on this phone only, and then go for good.
Each finished workout becomes a note in your Daily notes app, where it counts towards your weightlifting goal. Only this phone, and only with your Daily passphrase.
It updates itself when a new version is out, except during a workout. This forces it.
Clearing wipes this phone and, a moment later, the cloud copy too. A backup file is the only way back from it.