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Iron Diary — workout log for lifters and runners.

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Frequently asked

Where is my data stored?

On your device only. Iron Diary has no backend, no accounts, and no analytics. See the privacy policy for details.

How do I move my data to a new device?

Settings → Backup & Restore → Export. You'll get a JSON file you can save to iCloud Drive, email to yourself, or store anywhere. On the new device, install Iron Diary and use Import to restore.

A workout looks empty after I reinstalled. What happened?

Reinstalling the app clears local storage. If you exported a backup before uninstalling, use Import to restore it. If not, the data is gone — Apple does not give us access to old install data.

Why is my GPS run tracking pausing when the screen is off?

iOS pauses background JavaScript on web/PWA installs of Iron Diary. The native iOS App Store version supports continuous GPS tracking with the screen off. If you're using the web version, keep the screen awake while running.

How do I mark a set as a warmup?

In the set edit screen, toggle "Warmup set". Warmup sets are excluded from PR detection and the progress chart.

Can I change which muscles an exercise targets?

Open the exercise → tap the muscle chips below the title → select any combination. Iron Diary auto-tags common exercises by name; you can override anytime.

How does the recovery map work?

Each muscle gets a color based on how recently it was trained: red (today), orange (recent), green (rested). The default recovery window is 4 days; you can change it globally in Settings or per-exercise in the exercise screen.

Why don't I see plate suggestions for some weights?

Iron Diary uses standard Olympic plate sets (kg: 25/20/15/10/5/2.5/1.25; lb: 45/35/25/10/5/2.5) and a 20kg/45lb bar. If your gym uses unusual plates, the breakdown shows the closest match with the remainder per side flagged.

Found a bug or have a feature request?

Send a quick email — short bug reports or feature ideas welcome. Include what you were doing, what you expected, and what happened. Screenshots help.