Strength Training

Strava displays full details of your strength workouts, including exercises, sets, reps, weight, a muscle map, and shareables for your community.

Connect a partner app

To see full workout details on Strava, connect a partner app that sends exercise-level data. This powers the workout log, muscle map, and summary stats.

1. Open Strava and tap Settings.
2. Tap Connect your App or Device.
3. Find the partner app and tap Connect.
4. Follow the on-screen instructions to authorize the connection.

Once connected, your strength workouts will automatically sync to Strava with full exercise data. Strava imports exercise names, sets, reps, weight, and working time from these partners:

More partners will be added over time. If your app isn't listed, your activity may still upload to Strava with basic data (time, calories, heart rate). You can add exercise details manually when editing the activity.

If your workout log isn't showing up after connecting a partner, check that the partner app is set to share exercise-level data with Strava. Some apps require you to enable this in their own settings.

Supported sport types and features

Strength features are available for these activity types:

• Weight Training
• Workout
• High Intensity Interval Training (HIIT)
• CrossFit

Muscle map

A body diagram at the top of your activity highlights which muscles you worked. Front and back views show all major muscle groups. The muscle map generates automatically from your exercise data — no manual input needed.

Workout log

A complete, ordered list of every exercise you performed, with per-set details: set number, reps, weight, and duration for time-based exercises. Weight displays in your preferred unit (lbs or kg) and converts automatically if your source app uses a different unit. To change your unit preference, go to Settings > Units of Measurement. Tap any exercise to see the full set-by-set breakdown.

Summary stats

Key workout metrics appear on both the feed card and the Activity Detail Page: elapsed time, total volume (combined weight × reps × sets, in lbs or kg), total sets, calories burned, and average heart rate (when available).

Feed card

When your activity appears in your followers' feeds, the feed card displays your total volume, total sets, and muscle map.

Share your strength workout

Five shareables are available for strength activities:

• Stats + Muscle Map — Key stats (time, avg HR, total volume) with the front and back muscle map on a dark background.
• Muscle Map (Front + Back) — Full front and back muscle map on a dark background, no stats.
• Muscle Map Front (Transparent) — Front-facing muscle map on a transparent background, ready to overlay on stories or photos.
• Muscle Map Back (Transparent) — Back-facing muscle map on a transparent background.
• Volume + Muscle Map (Compact) — Total volume displayed prominently alongside a smaller muscle map.

To share:

1. Open your strength activity.
2. Tap the “Share” button.
3. Choose from the five strength shareables.
4. Share to Instagram, Snapchat, or another platform.

All shareables respect your privacy settings. If you've hidden volume, weight, or the muscle map on your activity, that data won't appear in any shareable.

Edit your workout

You can edit your workout log directly on Strava if the data from your partner app isn't right or you need to make corrections.

You can make these changes:

• Change an exercise — Swap it for a different one from Strava's exercise library.
• Edit set details — Update reps, weight, or working time for any individual set.
• Delete an exercise — Remove an exercise from your log. You'll be asked to confirm before it's removed.
• Delete individual sets — Remove specific sets. If you delete the last set in an exercise, the exercise is removed too.

To edit:

1. Open your strength activity.
2. Tap the edit button on the workout log section.
3. Make your changes.
4. Tap Save. Your total volume, total sets, and muscle map will recalculate automatically.

Tapping Cancel discards any unsaved changes. If you have unsaved changes and try to cancel, you'll see a confirmation prompt first.

Add exercises without a device

If you didn't log your workout with a connected app or device, you can still build a full workout log manually on Strava.

1. Upload or create a strength activity (Weight Training, Workout, HIIT, or CrossFit).
2. On your activity, tap the prompt to add exercises.
3. Search Strava's exercise library and select the movement you performed.
4. Enter your sets, reps, and weight, or working time for time-based exercises.
5. Repeat for each exercise.
6. Tap Save. Your summary stats and muscle map will generate automatically.

FAQs

I record with a watch and see a muscle map or stats, but I didn't log exercises, sets, reps, or weight. How are those showing up?

Some devices, including select Garmin watches, automatically detect exercises and reps during your workout. If the data doesn't look right, you can correct it by tapping Edit on the workout log or selecting Edit exercises from the activity edit screen.

I don't see the exercises I do in Strava's exercise library. What should I do?

Strava's exercise library is updated regularly. Use the in-product feedback form on the exercise list screen to suggest an exercise you'd like to see added. You can submit your request here.

Why don't I see workout details on my strength activity?

Your connected app or device needs to send exercise-level data (exercises, sets, reps, weight) to Strava. If only basic data like time and calories are synced, the workout log and muscle map won't appear. Check your partner app's settings to make sure exercise data sharing is enabled.

Can I change the unit from lbs to kg?

Yes. Go to Settings and update your unit preference under Imperial / Metric. Your workout data will display in the unit you choose. This affects only how data is displayed for you.

Why does my exercise name look different on Strava than in my tracking app?

Strava maps exercise names from partner apps to its own exercise library for consistency. In some cases, a specific variation may be mapped to a more general name. You can always edit the exercise name on Strava.

Can my followers see my full workout log?

Yes. When someone views your activity, they can see the full workout log, muscle map, and summary stats. If you tag someone on your activity, they will also be able to view.