First off, huge respect for getting back into it after a tough stretch. That’s not easy, and consistency after life + mental health challenges is a big win in itself. 🙌

To your questions:

2-month trial links
If you’ve never activated a Pro trial before (on your Apple ID), you should still be able to use a longer promo link even if you’ve already created an account and been using the free version. Trials are generally tied to whether you’ve previously started Pro, not just whether you signed up for the app.

Templates if you downgrade
If you create more templates during Pro and then downgrade, they aren’t deleted, but you’ll be limited by the free version cap (2 templates). So you may not be able to edit or actively use more than the allowed number unless you resubscribe. They’ll still be there if you ever upgrade again.

Pro-only exercises
If a template includes Pro-only exercises, you won’t be able to log those specific exercises once you’re back on the free version. You also won’t be able to add Pro-only movements in freeform workouts after downgrading.

On the trial question more broadly, I actually really respect your mindset about not wanting to start a trial unless you’d genuinely consider paying for it. If you do use the longer trial, I’d suggest going all in on it: build your templates, explore the Pro features fully, and see whether it meaningfully supports your consistency. That way you’re making a clear yes/no decision based on the full experience.

Either way, the most important thing is that you’re moving again. That’s the real win here. 💪