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Kilo saves a backup file of your workout data. You can make one yourself, or let Kilo save one each time you finish a workout. Use the backup file to restore your data after you change phones or reinstall the app.

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What a backup contains

A backup is a single JSON file. It includes:
  • Workouts and sets, including workout notes
  • Routines (templates) and their exercises
  • Training programs and your progress through them
  • Exercises, including ones you created
  • Personal records
A backup does not include:
  • Your app settings, such as units, theme, rest timer and chart settings
  • Your profile, including your name, height, weight and profile photo
  • Your Pro status and trial days (see Restore on a new phone)

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Set up Auto-Backup

Auto-Backup is on by default.
1

Open the backup settings

Go to Settings and scroll to DATA & BACKUP.
2

Choose a backup mode

With Auto-Backup on, choose a Backup Mode. See the table below.
Backup Mode set to New file in the DATA and BACKUP section of Settings
3

Finish a workout

Kilo writes a backup each time you complete a workout. The Last backup line shows the date and time of the last successful backup.
If an automatic backup fails, Kilo shows an Auto-backup failed message. Successful backups show no message.

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Backup modes

Use New file if you want a copy from before a change, such as before you end a program. The files take up more space over time.

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Where backup files are saved

Automatic backups are saved to Downloads → Kilo. The DOWNLOADS/KILO label in the DATA & BACKUP heading shows this location.

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Create a backup manually

1

Tap CREATE BACKUP

Go to Settings → DATA & BACKUP and tap CREATE BACKUP.
2

Choose where to save

The file picker suggests a name such as kilo_backup_2026-10-07_164749.json. Pick a folder, then tap Save.
File picker in the Kilo folder with the suggested file name kilo_backup_ and a Save button
The backup file is in the folder you chose. The Last backup line does not change after a manual backup.

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Restore a backup

Restoring replaces all of your current workouts, routines, programs and personal records with the data in the backup. Kilo cannot undo this. Create a backup of your current data first if you want to keep it.
1

Tap RESTORE

Go to Settings → DATA & BACKUP and tap RESTORE.
2

Pick the backup file

Select a backup .json file. It can be in any folder on your phone.
3

Confirm

Kilo shows Restore from Backup?. Tap Restore to replace your data, or Cancel to stop. Nothing changes until you tap Restore.
Restore from Backup dialog with Cancel and Restore buttons
4

Restart Kilo

When the restore finishes, Kilo says Restore completed! Restart the app to see changes. Close Kilo and open it again.
After you restart, your routines, workouts and programs match the backup.

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Restore on a new phone

1

Create a backup on the old phone

Follow Create a backup manually. Use the newest file in Downloads → Kilo if Auto-Backup is on.
2

Copy the file to the new phone

Move the .json file to the new phone by any method you use for files.
3

Install Kilo and restore

Install Kilo on the new phone and open it once. Then go to Settings → DATA & BACKUP → RESTORE, pick the file, and tap Restore.
4

Restart Kilo and check your plan

Restart Kilo. Your workouts and routines are back. Your name, profile photo and app settings are not in the backup, so set them again.
The 30-day trial is not in the backup. On a new phone, the trial starts the first time you open Kilo there. Pro status is also not in the backup. Check your plan in Settings after you restore.

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Quick fixes

Auto-Backup has not completed a backup yet. Finish a workout with Auto-Backup on. A manual backup does not update this line.
The file is not a Kilo backup. Choose a kilo_backup_ or kilo_auto_backup file.
The backup may come from a newer version of Kilo. Update Kilo from the Play Store, then restore again. If it still fails, try a different backup file.

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Next steps

Free vs Pro

See what the trial and Free include.

Get started

Set up Kilo and log your first workout.