Settings and data

Open You → Settings. It's an index of eight pages, and each row shows a one-line summary of what's set. You → Data & backup opens Backup, import and export directly.

Training notes, under You, are covered at the end.

Units and equipment

Settings → Units and equipment

Weight

  • Weight unit - Kilograms or pounds, for every exercise that doesn't set its own.
  • Distance unit - Kilometers or miles. It is the default for exercises with no distance unit of their own, and it sets pace and your workout and year totals. An exercise can pick km, mi, m or ft in its edit screen. It starts from your phone's region and is separate from the weight unit. See Distance unit.
  • Default weight increment - The step for the + and − buttons on a set and for the progressive overload suggestion, when an exercise has no increment of its own.

Equipment defaults

  • Default bar - The bar weight Badger uses when the exercise, the machine and the bar you picked set none. Choose 5, 7.5, 10, 15, 20 or 25 kg, or 15, 25, 35, 45 or 55 lb. It starts at 20 kg (45 lb). A bar you pick, a machine or an exercise that sets its own weight wins over it. See where the bar's weight is used.
  • Plates and racks - Opens your default gym's plate assortment and its dumbbell and kettlebell racks. Each gym keeps its own. With no default gym, it edits the shared set that every gym without its own uses. The same page is under You → Equipment → Plates and racks. See Plate calculator and Dumbbell and kettlebell racks.

Logging sets

Settings → Logging sets

Sets

  • Save set - What Save set does in a workout. Log as you go logs the set as done in one tap. Plan, then tick adds it to your list to tick when you've done it. Badger asks the first time you save a set; until then this reads Not chosen.
  • Effort scale - RIR or RPE, the scale a new exercise opens on. RIR is the default. See RPE and RIR.
  • Track personal records - Turns PR badges and notices on or off.
  • Auto-select next set - Highlights the next unfinished set when you open an exercise.
  • Auto-advance to next exercise - Moves you to the next exercise after you complete or skip the last set.

Warm-ups

  • Warm-up style - How the warm-up generator builds sets: Percent (a ramp based on your working weight) or Plates (evenly spaced, easy-to-load weights). See Warmup sets.
  • Default warm-up sets - How many warmup sets to generate (1-6). Fewer sets means bigger jumps. An exercise can override both warm-up settings on its edit screen.

Timers and sounds

Settings → Timers and sounds

Rest

  • Default rest time - Rest after a working set when nothing nearer sets one: this workout, the set, the routine and the exercise all come first (30s-300s). See How long the rest is.
  • Default warm-up rest - Rest after a warmup set when this workout, the set and the exercise's warm-up rest don't set one (15s-120s). Without it Badger uses 1:00.
  • Rest timer auto-start - Starts the rest timer when you log a working set. Never after a cardio set. The countdown shows on the rest card at the bottom of the training screen.

Set timer

These cover the stopwatch and countdown on timed sets.

  • Start rest when the timer ends - Starts the rest timer the moment a timed set's countdown reaches zero, before you log the set. On by default.
  • Log the set when the timer ends - Also logs the set and marks it done when the countdown reaches zero, the same as tapping its check. Off by default.

Workout timer

  • Workout timer auto-start - Starts the workout clock when you complete your first set.

What the last planned set does is under Finishing a workout.

Sounds and vibration

  • Rest timer sound - One picker for the sound that plays when rest ends: Off, Chime, Bell or Beep.
  • Rest timer vibration - Vibrates when rest ends with Badger on screen. On by default for new installs; if you installed earlier, your setting stays as it was.
  • Set timer sound - Plays a sound with the "Set complete" notification. You get that notification when a timed set ends without being announced aloud, for example with the phone locked on Android. It doesn't affect the voice.
  • Set timer voice - Female, Male or Off. Tap one to hear it. Off silences the spoken cues; you still get the "Set complete" notification when the phone is locked.

Coaching

Settings → Coaching

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

Suggestions

  • Progressive overload trigger - How many sessions in a row with every set complete before Badger suggests more weight (1-10).
  • Auto-progress routine weights - Offers to write heavier weights you hit back into the routine. See Auto-progress routine weights.
  • Energy check-in - Off by default. Before a routine workout, the preview asks How is your energy today? and offers a lighter day when you answer Low. See Energy check-in and lighter days.
  • Hold after an all-out set - Off by default. When a progression rule would add weight after a set that went to failure, the preview holds the weight and offers a button to add it. See Hold after an all-out set.
  • Plateau detection - Opens its settings. See Plateau detection.
  • Deload - Opens the deload settings. See Deload.

Plateau detection and Deload show their current state at the right of the row, for example "On · Balanced" or "Off".

Warnings and references

  • Muscle balance warnings - Turns the warnings on or off. While they're on, the chips below let you mute categories you don't want flagged. See Muscle balance.
  • Strength standards - Turns the untrained-to-elite lines on the big barbell lifts on or off. The Sex row below holds your answer to the one question they need; change or remove it here. See Strength standards.

Finishing a workout

Settings → Finishing a workout

After the last planned set - What happens when you tick the last planned set of a routine workout. See When the plan is done.

  • Ask (the default) - A Plan done card offers Finish workout and Not yet.
  • Finish at once - The workout ends and the summary sheet opens. Resume is on it.
  • Keep going - Nothing is asked. Tap Finish in the bar at the bottom when you're done.

If you had turned off Workout timer auto-stop in an earlier version, this starts on Keep going.

Choose what the completion sheet shows when you finish a session. Each is a switch under Summary shows:

  • Total volume
  • PRs achieved
  • Workout duration
  • Total sets
  • Volume per muscle group

Display and behavior

Settings → Display and behavior

Look

  • Theme - Light, Dark or System (follows your phone).
  • Accent color - A preset or a custom color, used throughout the app.
  • Calendar week start - Monday, Sunday or Saturday.

Behavior

  • Keep screen on - Stops your phone sleeping during a workout.
  • Haptic feedback - Vibration on taps and timer events.
  • Show hints - One-time tips that appear when a feature would help, such as offering to mark your lighter sets as warm-ups, or to save your workouts to Apple Health or Health Connect. Each tip shows once. Tap X and it never comes back; leave it untouched and it gets one more try. Turn this off to stop all tips.

Dates and the clock follow your phone's region: day first and a 24-hour clock where your region uses them, and date pickers that start the week on Monday where that is local. Type 2,5 or 2.5 in any number field and it reads the same.

History opens on the tab you used last, List or Calendar. There's no setting for it.

Notifications

Settings → Notifications

During a workout

  • Workout notification (iPhone: Workout on the lock screen) - Shows your current set, the rest countdown and buttons such as Set done on the lock screen during a workout. See Your workout on the lock screen.

Reminders

  • Workout reminders - A notification on your training days, with a Remind me at time. See below.

Workout reminders

Turn on Workout reminders to get a notification on your training days. Badger asks for notification permission when you turn the switch on. If notifications are off for Badger, the row says so and shows Open settings.

Which days it uses depends on your active program:

  • The active program has days set. Reminders follow those days, and Settings shows them read-only, for example "Mon, Wed, Fri from Upper/Lower. Change them in the routine." To change them, change the scheduled days in the routine.
  • Otherwise. Tap the weekday chips to pick your days. They start from the weekdays you trained in the last 3 weeks.

Remind me at sets the time. Only the active program counts: another routine's scheduled days send no reminders and don't show on the calendar.

The reminder reads "Workout day" and names your last workout, such as "Last time: Lat Pulldown, Chest Press, Leg Press." When the day comes from a routine, the day's name comes first.

After two weeks with no workout, reminders pause. Log a workout and they start again.

Backup, import and export

Settings → Backup, import and export, or You → Data & backup, which opens the same page. It has four parts: Backup, Connected (Apple Health on iPhone, Health Connect on Android), Move data and, at the bottom, Delete workout history.

Backup

Your workout data is stored locally in a SQLite database, and Badger keeps it backed up in three places:

  • iPhone: iCloud, on by default. Your own private iCloud database - Badger's developer cannot read it. Turn it off on the Backup screen or in iOS Settings. Weigh-ins and heart rates read from Apple Health stay out of it: after a restore, opening Body brings back the last year of weigh-ins from Apple Health. Past heart rates are not restored.
  • Android: on-phone copies, carried by Android's own backup. Badger keeps five recent copies on your phone, plus older ones (see below). If your phone's own backup is turned on, Android carries those copies to your Google account for you - see where to check that setting below.
  • Google Drive, an optional extra on either platform. Backs up after every workout and is the way to move a log between an iPhone and an Android phone, since the other two are locked to their own platform.

The Backup screen

Open it from You → Data & backup → Backup (the old Cloud backup screen redirects here). It has three sections:

  • Automatic - the iCloud switch and its status on iPhone, or the count of on-phone copies on Android, plus a manual Back up now for iCloud.
  • Restore a copy - every backup from every destination, newest first, in one list. Tap a copy to confirm and restore. Restore previous data appears when Badger holds a copy from before the last restore, history delete or undone import, and brings back whatever was there, and From a file… restores a .workout_backup file you picked yourself. A file that isn't a Badger backup is refused with a message, and nothing changes.
  • Extra - the Google Drive switch, Back up equipment photos (off by default, iCloud and Drive only), a manual Drive backup, and Save a backup file for a one-off export you send yourself. A saved backup file does not include progress photos: use Export progress photos in Your data to save them.

Older copies. Besides the five most recent copies, every destination keeps one copy about a month old and one about 3 months old. They're listed under Restore a copy as Monthly copy and Quarterly copy, with their dates. Use them when a mistake went unnoticed for a few weeks.

When a backup is out of date. If your last backup is more than a week old and you've logged since, Today shows Your backup is out of date, with Back up now. The Backup screen shows the same card. If you haven't trained since the last backup, there's nothing to warn about, and no banner shows.

Restore from backup replaces your current database with the copy you picked. All current data will be overwritten - back up first if you need to keep it. Badger checks a copy is intact before replacing anything, so a corrupted or incomplete one is rejected and your current data is left untouched.

Undo last restore (also Restore previous data, a row that appears on this page after a restore) puts your log back as it was before the restore, and your settings with it: units, plate sets and the rest the restore replaced.

Android's automatic restore needs Android backup turned on

The on-phone copies only reach your Google account, and so only come back on a new or reinstalled phone, if your phone's own backup was on beforehand. Check it under your phone's Settings → System → Backup (the exact path varies by phone maker).

If it was off, restore instead from a Google Drive backup or a saved file - see Moving to a new phone.

Back up equipment photos is a second opt-in on the Backup screen's Extra section, off by default. Leave it off and iCloud and Drive backups hold your training data only; turn it on and photos of your machines, attachments and bars ride along too.

The cost is larger files. Photos already on your equipment are included starting with the next backup. The on-phone copies Android keeps never include photos, to keep them small.

Exporting data

Export workout data makes a CSV file with one row per set (date, exercise, weight, reps, duration, warmup flag, RPE, RIR and more) and opens the share sheet. Five columns after those cover left and right sets: is_unilateral, reps_left, reps_right, duration_left_seconds and duration_right_seconds. On those rows, reps and duration_seconds hold the better arm.

The next two columns are is_failure and distance_unit. is_failure reads true on a set you marked To failure, and its rir is blank. distance_unit reads km, mi, m or ft and is blank when the set has no distance. The distance column holds the number as you typed it, so read the two together.

The next column, session_effort, is the workout's session effort. It repeats on every set row of that workout and is blank when you didn't rate it.

Drop sets, myo-reps and rest-pause add the three columns after it, set_style, steps and steps_volume; see CSV export.

The next two come from the energy check-in. readiness reads low, usual or high on every set row of a workout where you answered, and is blank otherwise. eased_percent reads 90 on the sets of a lift you started on a lighter day.

The next column, tempo, holds the exercise's tempo for that workout, such as 3-1-X-0. It is blank when there was none.

The last column, logging_type, is the way that entry was logged, such as weight_distance or weight_time. distance_unit reads km, mi, m or ft, and distance is as typed.

It also shares a second CSV with your goals.

The file includes sets you never completed, such as the rest of a routine workout you started and left. To count only real training, filter on is_complete; is_skipped marks skipped sets. If you're giving the file to an AI, Use your own AI has a prompt that already explains this.

Exporting for Hevy or another app

Export as Strong CSV makes a file in Strong's export format, which Hevy and other apps that read Strong files can import. In Hevy, go to Profile, Settings, Export & Import Data, Import Data, then Import Strong CSV. Strong itself can't import a CSV.

Before it exports, a notice lists what the format can't hold. Tap Export workout data there to get the full Badger file instead. Weights are in kg and distances in km whatever unit you log in; Hevy shows them in your own unit.

  • Kept: completed sets only, with warm-up, to failure and drop set markings, set and workout notes, and RPE. Workouts are named for the routine day, or "Workout".
  • Left out: RIR, tempo and heart rate; left and right sides (the better one is kept); myo-rep and rest-pause bouts after the first; session effort, energy check-ins and lighter days; categories, gyms and equipment; sets you didn't complete.

Copying your context for an AI

Copy context for AI puts together a short plain-text briefing on your training: your training notes, your active program and its current targets, your last ten sessions (with each exercise's tempo), your records, the equipment at your current gym, and anything you've marked as avoided.

It ends with instructions telling the AI how to read it, including how to write a routine back as a .badger file.

Read it, then tap Copy or Share. Body measurements, health data, workout and set comments, and exercise notes aren't included.

The briefing is trimmed to fit a chat window. If you train a lot, older sessions go first, then equipment, then records, and your notes last. Anything you've marked as avoided and the closing instructions always stay. Empty sections are left out.

The same action is at the bottom of your Training notes page, labeled Copy for AI. See Use your own AI for what to do with it.

Importing workout history

Import from another app opens a sheet listing each app Badger can read: FitNotes (a .fitnotes backup), and Strong, Hevy and StrongLifts (each a CSV export; Hevy has two, workouts and measurements, imported one at a time). Tap one to open its import page. For how to export from each app and what carries over, see Import from another app.

Strong, StrongLifts and Hevy files that write weights with a decimal comma import correctly.

Strong and FitNotes previews have a Weight unit in this file choice. Every import first saves a safety copy of your log, and asks before importing anyway if it can't.

The preview shows the date range of the file. Close name matches are listed apart from sure ones, and Keep my exercise names adds every name as its own exercise.

If you see "file is too large" (the limit is 10 MB), the file is probably damaged. Export it again from the other app.

Importing the same file again skips what Badger already has, unless you turn on Import them anyway. See Importing the same file again.

Undo last import appears under Import from another app for 30 days after an import, or until the next one. It removes what that import added and keeps anything you changed since. See Undo an import.

Debug logs

Export debug logs is on You → Send feedback, in the Diagnostics section. It shares a text file of the app's recent activity (about the last 500 lines from this session) for reporting a bug. It holds no health or workout data.

Deleting data

Delete workout history, at the very bottom of Backup, import and export, deletes every workout and set but keeps your exercises and routines. Badger asks you to confirm and says how many workouts will go.

Badger saves a copy on your phone first. To bring the history back, open Backup, import and export and tap Restore previous data. If the copy can't be made, nothing is deleted.

Training notes

You → Training notes is one free-text page for your own context: goals, injuries, training history, anything worth remembering. It saves as you type.

Training notes are in your backup, so they come back when you restore on a new phone. They aren't included when you export data or share a routine. Notes about one program belong on the routine instead; see Routine notes.

Copy for AI, at the bottom of the page, bundles these notes with your program, recent training, records and equipment. See Copying your context for an AI.