Strava can record a complete strength-workout log: choose a Weight Training, Workout, HIIT, or CrossFit activity, add exercises, and enter every set’s repetitions and weight. You can edit individual sets later, and Strava recalculates volume, set totals, and the muscle map. The native log documents working time and total elapsed time, but not a dedicated rest-duration field for each set. If exact rest intervals matter, log the session in a connected strength app with a rest timer and share its exercise-level data with Strava.
What Strava’s strength log records
Strava’s workout log is an ordered record of the exercises in a strength session. Each exercise can contain individual sets with a set number, repetitions, weight, and—when the movement is time-based—working duration. The app displays weight in your preferred pounds or kilograms and converts units when a connected service sends data in the other unit.
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The log is available when you create or upload one of four activity types: Weight Training, Workout, High Intensity Interval Training (HIIT), or CrossFit. After you add the exercises, Strava produces a workout summary and a muscle map based on the data you entered.
| Workout data | How Strava uses or displays it |
|---|---|
| Exercise name | An ordered list of movements selected from Strava’s exercise library or supplied by a connected app. |
| Set number | Identifies each set within an exercise. |
| Repetitions | Stores the rep count for a set; time-based movements can use working duration instead. |
| Weight | Stores the load for a set and displays it in your preferred lb or kg unit. |
| Working time | Records active duration for exercises such as timed holds or intervals. |
| Elapsed time | Shows the full activity duration, including pauses and rest, in the activity summary. |
| Total volume | Combines weight, repetitions, and sets into the workout’s volume calculation. |
| Total sets | Counts the sets entered across the workout. |
| Calories and average heart rate | Appears when the activity or connected device provides those measurements. |
| Muscle map | Visualizes the muscle groups associated with the exercises in the saved log. |
In a May 21, 2026 company announcement, Strava described the feature as a “Workout Log” that dynamically records sets, reps, and weight in a purpose-built strength-training log. The same announcement said Strava had more than 195 million users in more than 185 countries. Those audience figures do not change the logging steps, but they explain why the strength log is now a distinct part of the platform rather than only a generic timed activity.
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How to log sets, reps, and weights manually
Manual entry is the most reliable option when you want to check every set before saving. You can add the log after recording the activity or while creating it in the Strava mobile app.
- Create or upload the activity. In the Strava mobile app, start a new activity or upload the workout, then select Weight Training, Workout, HIIT, or CrossFit as the activity type.
- Open the exercise prompt. On the activity screen, tap the prompt to add exercises. This opens Strava’s workout-log editor rather than the ordinary activity description field.
- Choose the movement. Search Strava’s exercise library and select the exercise that matches what you performed. Use the closest standard movement when your gym’s naming differs from Strava’s label; consistency is more useful for future comparisons than switching names from session to session.
- Enter each set. Add the set number, repetitions, and weight. Enter the load actually used for that set, not only the heaviest weight of the exercise. If you performed a body-weight movement or a movement where load is not meaningful, leave the weight at the value the editor permits and record the repetitions accurately.
- Use working time for timed movements. For a plank, static hold, timed carry, or interval-style movement, enter the working duration when the exercise editor presents a time field. Do not convert seconds into invented repetitions; working time is the supported detail for these movements.
- Repeat for the complete session. Add every exercise in the order you performed it and enter all of its sets. A partial log produces a partial volume total and an incomplete muscle map.
- Save the workout log. Tap Save. Strava generates the workout summary, including total volume and total sets, and updates the muscle map from the saved exercises.
Record sets as you go when possible. Entering a whole session from memory makes it easy to transpose a 35 kg set as 53 kg, omit a warm-up set, or assign a timed exercise a rep count. If you prefer to keep your phone away from the rack, write the set details on paper or in a note and enter them immediately after the activity while the order is still clear.
How to correct an exercise or an individual set
You do not have to delete and recreate an entire workout when one value is wrong. Open the saved strength activity and use the workout-log edit control.
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- Change a set: edit the repetitions or weight for one individual set without changing the other sets.
- Edit working time: correct the duration for a time-based movement.
- Delete an exercise: remove the movement and all of its recorded sets.
- Delete individual sets: remove an accidental duplicate or an abandoned set while preserving the rest of the exercise.
Save the changes after editing. Strava recalculates total volume, total sets, and the muscle map from the revised log. If the total looks wrong after a correction, inspect the set list first: a duplicated set, a unit conversion, or an accidentally retained warm-up is more likely than a calculation error.
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Can Strava record rest time between sets?
Strava’s cited help documentation describes working time for time-based exercises and elapsed time for the activity as a whole. It does not identify a separate field where you enter the rest duration after every set. In practice, the activity timeline can preserve the overall session length, but the native workout log may not show “90 seconds rest” or “three minutes rest” alongside each set.
When explicit rest intervals are part of your program, use a strength-training app with a rest timer as the primary log and connect it to Strava. That app can track the countdown between sets, while Strava receives the exercise-level details that its integration supports. If you only need to know how long the complete session took, Strava’s elapsed-time summary is sufficient; if you need to analyze rest between set 2 and set 3, use the partner app’s timer or keep a separate interval record.
Do not enter rest seconds as working time. Working time represents active exercise duration, so using it for pauses would make timed-exercise data and any duration-based analysis inaccurate.
Automatically sync sets and reps from another app or device
Automatic syncing is useful when you train with a watch or a dedicated lifting app and do not want to type every set into Strava. In Strava, open Settings > Connect your App or Device > Connect, choose a listed partner, and authorize the connection. The partner must be configured to share exercise-level data; a basic activity share may send only duration, calories, or heart rate.
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Strava lists these partners as able to send exercise names, sets, repetitions, weight, and working time when their exercise-level sharing is enabled:
| Partner listed by Strava | What to verify |
|---|---|
| Amazfit | Enable exercise-detail sharing, not only activity uploads. |
| Caliber | Confirm that the completed workout is exported with sets and load. |
| COROS | Check the connected account and the strength-data export option. |
| Fitbod | Allow exercise-level data to be sent to Strava. |
| Garmin | Use a compatible device and confirm the strength activity includes set details before syncing. |
| Hevy | Turn on Strava sharing for exercise-level records. |
| JEFIT | Verify that completed sets, reps, and weight are included in the export. |
| Life Time Fitness | Check the app’s Strava connection and data-sharing permissions. |
| Liftoff | Confirm the workout is exported as a detailed strength activity. |
| Motra | Allow the app to share exercise details. |
| REMAKER | Check the partner’s exercise-data permission. |
| Runna | Confirm the strength session, rather than only a summary, is shared. |
| iFIT | Verify that the completed workout contains set-level information. |
| WHOOP | Check whether the activity is being shared with exercise details or only physiological summaries. |
A Garmin smartwatch can be convenient for recording a lifting session without carrying a phone, but “Garmin connected” does not guarantee that every workout arrives with sets and reps. The exact watch model, the activity profile used, Garmin’s export format, and Strava’s current partner behavior all matter. Check the recorded workout in the originating app before assuming the transfer is complete.
Why a synced workout may show no sets or reps
A workout can appear in Strava while its exercise details are missing. That usually means the activity itself transferred successfully but the partner did not send structured exercise-level data.
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- Check the activity type. Use the partner’s strength, weight-training, or equivalent profile. A generic “Other” or timer profile may export only elapsed time and heart rate.
- Recheck permissions. In Strava, open Settings > Connect your App or Device > Connect and confirm the account is authorized. In the partner app, enable exercise-level sharing if it has a separate toggle.
- Wait for the original upload to finish. Keep the phone and watch connected until synchronization completes. A partially uploaded activity may create a summary before detailed messages arrive.
- Avoid duplicate uploads. If the same workout was sent by both a watch and a logging app, keep the detailed version and remove or hide the summary-only duplicate.
- Use manual editing for the missing details. Open the Strava activity, tap the workout-log edit control, add the exercises, and enter the sets that were recorded elsewhere.
If the partner app contains complete set data but Strava still shows only duration, calories, or heart rate after permissions and synchronization are correct, the current integration may not be passing exercise-level records for that activity type. In that case, manual entry is the dependable fallback.
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Choosing between manual entry and automatic sync
| Decision point | Manual Strava log | Connected partner |
|---|---|---|
| Entry method | Type exercises and sets directly in the Strava mobile app. | Record in a watch or strength app and authorize a connection. |
| Data depth | You control every exercise, set, rep, weight, and working-time value. | Depth depends on what the partner exports and what sharing permissions allow. |
| Timing detail | Working time and total elapsed time are documented; a per-set rest field is not identified. | A strength app may provide an explicit rest timer and then send the exercise log to Strava. |
| Corrections | Edit an exercise, set, repetition, weight, or duration in Strava after saving. | Correct the source record first when possible, then resync; Strava also permits editing received workout details. |
| Hardware dependence | Phone-only; no watch is required. | May require a compatible watch, phone app, account, and active connection. |
| Best use | Detailed sessions where accuracy matters more than hands-free recording. | Frequent lifters who want automatic capture or a rest timer. |
A hybrid workflow often works best: use a partner app or watch during the session, verify the imported log, and use Strava’s editor to correct the occasional set. If the partner exports only a basic activity, skip repeated troubleshooting and enter the workout manually.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Structured uploads for developers and advanced workflows
Strava’s developer documentation says structured uploads for WeightTraining, HighIntensityIntervalTraining, Workout, and Crossfit support set messages. A compatible file or application can include the exercise type, repetitions, weight, duration, and start time. Those messages allow an integration to populate an exercise-level workout log instead of uploading only a start time and total duration.
This matters if you are building an exporter or checking whether a device’s file is detailed enough for Strava. A file that contains only an activity timestamp and elapsed duration cannot create per-set records. A structured file must include the set messages and the fields required by the receiving integration. The exact field names and validation rules belong to Strava’s developer documentation, so test an export with a non-critical workout before relying on it for a complete training history.
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Accuracy checklist before you finish a workout
- Choose the correct activity type before adding exercises.
- Use one consistent exercise name for the same movement across workouts.
- Enter the actual weight and repetitions for every set, including warm-ups if you want them in volume totals.
- Use working time for timed movements instead of inventing repetitions.
- Confirm whether your account displays pounds or kilograms before reviewing totals.
- Review the exercise order, set count, and heaviest loads before tapping Save.
- Remember that total volume combines weight, repetitions, and sets; it is not a measure of effort or form quality.
- Do not treat elapsed time as a per-set rest record.
- After an automatic sync, compare Strava’s log with the source app and correct omissions immediately.
What Strava can and cannot tell you from the log
With complete exercise-level data, Strava can show what movements you performed, how many sets and repetitions you entered, the loads used, working duration for timed exercises, total volume, total sets, calories, available average heart rate, and a muscle map. This is enough to preserve a useful record of the session and to find an incorrectly entered set later.
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The log does not, according to the cited documentation, provide a named rest-duration value for each set. It also cannot recover details that were never recorded by the source device or app. A heart-rate trace or long elapsed time may suggest that a session included pauses, but it does not identify the exact rest after each set. For that level of analysis, capture rest with a partner app’s timer or another dedicated interval method, then use Strava as the activity and social-training record.
Quick answer to the common questions
How do I add exercises to a Strava workout?
Open a Weight Training, Workout, HIIT, or CrossFit activity in the Strava mobile app, tap the prompt to add exercises, search the exercise library, enter the sets, reps, weight, or working time, and tap Save.
Can Strava track the weights I lift?
Yes. The workout log stores weight for each set, displays it in pounds or kilograms according to your preference, and includes it in the total-volume calculation.
Can I edit one set after saving?
Yes. Open the activity’s workout-log editor and change that set’s repetitions or weight, or delete the set. Saving recalculates the totals and muscle map.
Why did my watch workout arrive without sets and reps?
The source activity may have been recorded as a generic timer, or exercise-level sharing may be disabled. Check the source app, the activity type, and the connection permissions; if the details exist only in your notes, add them manually in Strava.
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