# Kilo Help

> Help and setup guides for Kilo, the strength training logger with Garmin watch sync.

## Docs

- [Kilo Help](https://thekiloapp.com/help/index.md): Setup guides, training program walkthroughs, and answers to common questions.
- [Getting Started with Kilo + Garmin](https://thekiloapp.com/help/getting-started.md): Quick setup to sync Kilo with your Garmin watch and log your first workout.
- [Build, Match, and Follow a Training Program](https://thekiloapp.com/help/build-match-follow-program.md): Pick a goal-fit program, choose a follow mode, and let Kilo schedule and progress your sessions.
- [Swap Exercises in a Program Before You Start](https://thekiloapp.com/help/swap-exercises-in-program.md): Replace any exercise on the program review screen and choose whether the swap applies to one day or all days.
- [How Auto-Progression Works in Your Program](https://thekiloapp.com/help/how-auto-progression-works.md): Learn how Kilo chooses target weights and reps for each program session and what happens after stalls or deloads.
- [Import Your Workout History from Strong](https://thekiloapp.com/help/import-from-strong.md): Bring your full Strong workout history into Kilo in under a minute.
- [Import Your Workout History from Hevy](https://thekiloapp.com/help/import-from-hevy.md): Bring your full Hevy workout history into Kilo in under a minute.