Settings & Data

Go to You → Settings to access all preferences. The You → Data & backup shortcut opens the same screen and scrolls straight to the Your data section.

Settings is grouped by what you are trying to do: Logging, the three timer families (Rest timer, Set timer, and Workout timer), Coaching, App, and Your data.

Logging

General preferences for recording sets.

  • Unit system - Kilograms or pounds. This is the default for all exercises; individual exercises can override it.
  • Default weight increment - Used by the progressive overload suggestion and stepper buttons when no per-exercise increment is set.
  • Track personal records - Toggle PR detection and badges. Disable if you prefer not to see PR notifications.
  • Auto-select next set - When opening an exercise, automatically highlight the next incomplete set.
  • Auto-advance to next exercise - After completing or skipping the last set of an exercise, automatically navigate to the next one.
  • Warm-up style - The default style for the warm-up generator: Percent (a ramp as a share of your working weight) or Plates (evenly spaced, easy-to-load weights). See Warmup sets.
  • Default warm-up sets - How many warm-up sets to generate (1-6). Fewer sets means bigger jumps to your working weight. Both warm-up settings can be overridden per exercise on the exercise edit screen.

Rest timer

Preferences for the rest countdown between sets.

  • Default rest time - Duration used when no exercise-specific or session override is set (30s-300s).
  • Default warmup rest - Duration for warmup sets (15s-120s).
  • Rest timer auto-start - Automatically starts the rest timer when you log a working set.
  • Rest timer sound - Play a sound when the timer ends. When enabled, choose from several preset sounds (with preview).
  • Rest timer vibration - Vibrate when the timer ends.

Set timer

Preferences for the timed set countdown.

  • Set timer sound - Play a sound with the notification that fires when a timed set's countdown ends and Badger could not announce it aloud. A countdown that ends with the app in front is spoken, and on iPhone so is one that ends with the screen locked, as long as the voice below is on. So this toggle governs the notification only and the spoken cues are not affected by turning it off.
  • Set timer voice - The voice that speaks during a timed set: Female, Male, or Off. Tap a choice to hear it before you commit. This is the switch for everything spoken during the countdown, and it is separate from the notification sound above. Off stops the talking, not the alert: a set that ends with your phone locked still gets the "Set complete" notification, with its sound if you left the toggle above on.

Workout timer

Preferences for the overall workout clock.

  • Workout timer auto-start - Automatically starts the elapsed workout timer when you complete your first set.
  • Workout timer auto-stop - Stops the elapsed timer when you complete the last set of the session.

Coaching

The features that look at your training and suggest something. All of them are optional, and several stay off until you turn them on.

  • Progressive overload trigger - How many consecutive sessions with all sets complete before a weight increase is suggested (1-10).
  • Auto-progress routine weights - Offer to write heavier loads you hit back into the routine plan. See Auto-progress routine weights.
  • Muscle balance warnings - Toggle the muscle balance warning system on or off. When it's on, a chip row below it lets you mute individual categories you don't want flagged.
  • Strength standards - Turn the untrained-to-elite reference lines on the big barbell lifts on or off. When on, the row below it holds your answer to the one question the standards need (sex), which you can change or withdraw here at any time. See Strength standards.
  • Plateau detection - Opens the plateau detection screen. See Plateau detection.
  • Deload - Opens the deload configuration screen. See Deload.

Plateau detection and deload show their current state on the right of the row, for example "On - Balanced" or "Off", so you can see how they are set without opening them.

App

How Badger looks, what it notifies you about, and what it does to your phone while you train.

  • Theme - Light, Dark, or System (follows your device setting).
  • Accent color - Choose from a preset palette or pick a custom color. The accent applies globally throughout the app.
  • Calendar week start - Monday, Sunday, or Saturday.
  • Default history view - Whether the calendar on the home screen defaults to list or calendar view.
  • Keep screen on - Prevents your device from sleeping during a workout.
  • Haptic feedback - Vibration on interactions and timer events.
  • Workout notification - Android only. Shows the current exercise and your next set target in the notification bar while a workout is running, so you can check it from the lock screen. See Workout notification.
  • Workout reminders - Schedule a daily notification to remind you to train. Configure the time, how many minutes before to notify, and which days to send it.
  • End of workout summary - Choose what the completion sheet shows when you finish a session.

Training notes

Under You → Training → Training notes is a private page for your own context - goals, injuries, training history, and anything else worth remembering. It's one free-text page; your notes save automatically as you type, so there's no save button. The text stays on your device and is never required.

Training notes are included in your settings backup, so they carry across to a new device when you restore. They are not shared when you export data or share individual routines. (Program-specific notes belong on the routine itself - see Routine notes.)

At the bottom of the page is Copy for AI, which bundles these notes together with your program, recent training, records and equipment into one block of text you can paste into any AI - see Copying your context for an AI.

Your data

All the rows below live in the Your data section at the bottom of Settings. Tap You → Data & backup to jump straight to it.

Backup & restore

Your workout data is stored locally in a SQLite database. You should back it up regularly.

  • Manual backup - Exports a snapshot of your database as a .workout_backup file and opens the system share sheet so you can save it to Google Drive, your files app, or send it elsewhere.
  • Restore from backup - Select a .workout_backup file. This replaces your current database with the backup. All current data will be overwritten - make sure you back up first if needed. Badger checks the backup is intact before replacing anything, so a corrupted or incomplete file is rejected and your current data is left untouched.
  • Restore previous data - Just before any restore overwrites your data, Badger automatically saves a one-off snapshot of what was there. If a restore turns out to be a mistake, a Restore previous data option appears under Restore so you can roll back to that snapshot. Restart the app afterwards.

Cloud backup

Cloud backup opens its own screen where you can turn on automatic backup to your own Google Drive. It is off unless you enable it. See Moving to a new phone for how it fits into a device switch.

Back up equipment photos, on the same screen, is a second opt-in - off by default. Leave it off and backups hold your training data only.

Turn it on and photos of your machines and attachments ride along in every backup, so they come back when you restore. The cost is considerably larger files that use more of your Drive storage. Photos already on your machines and attachments are included starting with the next backup.

Exporting data

Export workout data generates a CSV file with one row per logged set, including date, exercise name, weight, reps, duration, warmup flag, RPE, RIR, and more. The file is shared via the system share sheet.

Every set in the database is exported, including ones you never performed. A workout started from a routine creates all of its sets up front, so a session you began and walked out of still has rows.

Use the is_complete and is_skipped columns to tell them apart: filter on is_complete for anything that should count as training. If you are handing the file to an AI, Use your own AI has a prompt that already explains this.

Copying your context for an AI

Copy context for AI assembles a short plain-text briefing on what you are training. It gathers your training notes, your active program with its current targets, your last ten sessions, your records, the equipment at your resolved gym, and anything you have marked as avoided.

It then adds instructions telling the AI how to read the briefing, including how to write a routine back as a .badger file.

Badger shows you the whole thing before anything leaves. Read it, then tap Copy to put it on your clipboard or Share to send it through the system share sheet. Badger transmits nothing. The text is assembled on your device, there is no account and no server involved, and where it goes next is entirely your choice.

The briefing is trimmed to fit a chat window: if you train a lot, older sessions drop first, then equipment, then records. Your notes are the last thing cut, and your constraints and the closing instructions are never dropped. An empty section is left out instead of shown blank.

Your body measurements and any health data are deliberately not included, and nothing from your workout comments, per-set comments or exercise notes travels either. The same action is available at the bottom of your Training notes page. See Use your own AI for what to do with it.

Importing workout history

Badger can import your full history from FitNotes, Strong, Hevy, and Stronglifts. Each option appears in the same Your data section:

  • Import from FitNotes - Select a .fitnotes backup file.
  • Import from Strong - Select a Strong CSV export. Weight unit is detected automatically from the column header.
  • Import from Hevy - Select a Hevy CSV export. Warmup sets are imported correctly.
  • Import from Stronglifts - Select a Stronglifts CSV export. Weight unit (kg or lbs) is detected automatically. Every logged set is imported as a working set, since the Stronglifts export does not distinguish warmups.

Imported files are capped at 10 MB - comfortably larger than any real export, even for many years of training. If you see a "file is too large" message, the file is almost certainly corrupted; try re-exporting it from the source app.

Avoid importing the same file twice. The preview warns you when some of the import's dates already have workouts - importing again adds those sets a second time (duplicating them on those days) rather than replacing them.

See Getting started → Importing from another app for the full walkthrough.

Debug logs

Export debug logs shares a plain-text file containing the app's recent activity log. The log captures the last ~500 lines written during the current session - useful for diagnosing unexpected behavior or reporting bugs to support. It does not contain personal health or workout data.

Deleting data

Delete all workout history sits at the very bottom of Settings. It permanently deletes all workouts and sets, and a confirmation dialog is required. This does not delete exercises or routines.