How Do You Change Activity Goals on an Apple Watch?

AvatarByArmando Lewellen Usage Guides

If you’re an Apple Watch user looking to tailor your fitness journey, understanding how to change your activity goals can make a significant difference in staying motivated and achieving your health objectives. The Apple Watch’s Activity app is designed to encourage movement, exercise, and standing throughout the day, but everyone’s fitness levels and aspirations are unique. Adjusting your goals allows you to personalize your experience, making your daily targets more realistic and rewarding.

Changing activity goals on the Apple Watch isn’t just about numbers—it’s about creating a routine that fits your lifestyle and pushes you toward better health in a sustainable way. Whether you’re a beginner aiming to get more active or an experienced athlete seeking new challenges, customizing your activity rings can help you maintain focus and celebrate progress. This flexibility ensures that your Apple Watch remains a supportive companion on your wellness journey.

In the following sections, we’ll explore the simple steps to modify your activity goals, discuss why setting the right targets matters, and highlight tips to keep you motivated. By the end, you’ll be equipped with the knowledge to make your Apple Watch work smarter for your personal fitness ambitions.

Adjusting Activity Goals Directly on Your Apple Watch

To modify your activity goals on the Apple Watch itself, you can do so quickly without needing to access your paired iPhone. This direct adjustment provides flexibility and convenience, especially when you want to update your targets on the go.

Start by opening the Activity app on your Apple Watch. The app icon resembles three colored rings representing your Move, Exercise, and Stand goals. Once inside, firmly press the display (Force Touch) to bring up the option to change goals. On Apple Watch models without Force Touch, tap the “Change Goals” button if visible.

You will be presented with three adjustable metrics:

  • Move Goal: Sets the daily calorie target for active calories burned.
  • Exercise Goal: Defines the number of minutes of brisk activity you aim to complete.
  • Stand Goal: Sets how many hours per day you want to stand and move for at least one minute.

Use the plus (+) and minus (−) buttons or the Digital Crown to increase or decrease each goal. After adjusting each metric to your desired level, tap “Update” to save your new targets. Your Apple Watch will then reflect these updated goals immediately.

Changing Activity Goals Using the iPhone Activity App

Alternatively, you can manage your activity goals through the Activity app on your paired iPhone. This method offers a larger interface and may be preferable for users who want to review their progress in detail while adjusting goals.

To start:

  • Open the Fitness app on your iPhone (previously known as the Activity app).
  • Tap the Summary tab at the bottom if not already selected.
  • Scroll down to the bottom and tap Change Goals.

You will be guided through each goal sequentially:

  • Move Goal: Adjust the daily calorie burn target.
  • Exercise Goal: Set the number of active exercise minutes.
  • Stand Goal: Define how many hours you want to stand and move.

After making changes, confirm by tapping OK or Update to save your preferences. The new goals will sync automatically with your Apple Watch over Bluetooth or Wi-Fi.

Recommended Activity Goal Adjustments

When adjusting your activity goals, it’s essential to set realistic and motivating targets based on your lifestyle and fitness level. Here are some guidelines to consider:

  • Gradually increase your Move goal by 50-100 active calories at a time to avoid burnout.
  • Set Exercise goals to match your weekly workout routine, aiming for at least 30 minutes daily.
  • Stand goals typically range from 10 to 12 hours, encouraging regular movement throughout the day.

Below is a table summarizing typical activity goals for different fitness levels:

Fitness Level Move Goal (Active Calories) Exercise Goal (Minutes) Stand Goal (Hours)
Beginner 300-400 15-20 10
Intermediate 450-600 30-45 12
Advanced 650-800+ 60+ 12

Troubleshooting Activity Goal Updates

If you experience issues while changing your activity goals, consider the following troubleshooting steps:

  • Ensure your Apple Watch and iPhone are connected: Activity goal updates require a stable connection for synchronization.
  • Restart both devices: This can resolve temporary software glitches.
  • Update your devices: Keep your Apple Watch and iPhone software up to date to benefit from the latest features and bug fixes.
  • Check app permissions: Ensure the Fitness app has the necessary permissions to track and update activity data.
  • Reset activity data: If problems persist, resetting your activity data on the Apple Watch can help, though this will erase your history.

Following these steps can help maintain accurate and personalized activity goals that motivate ongoing fitness progress.

Adjusting Your Activity Goals Directly on Apple Watch

To change your activity goals on the Apple Watch, you can do so directly on the device without needing to use your iPhone. This allows for quick and convenient adjustments to your daily Move, Exercise, and Stand targets.

Follow these steps to modify your activity goals:

  • Wake and unlock your Apple Watch. Press the Digital Crown to access the Home screen.
  • Open the Activity app. The icon resembles three rings in different colors (red, green, and blue).
  • Firmly press the display (Force Touch) to bring up options. On newer models without Force Touch, press and hold the screen until the options appear.
  • Tap on “Change Move Goal.” This will allow you to adjust your daily calorie burn target.
  • Use the plus (+) and minus (–) buttons or the Digital Crown. Rotate the Digital Crown or tap the buttons to increase or decrease your Move goal.
  • Tap “Next” to proceed to Exercise goal adjustment. Modify the daily exercise minutes using the same controls.
  • Adjust the Stand goal if desired. The default is 12 hours, but you can raise or lower this according to your preferences.
  • Tap “OK” to save your updated goals.

Changing the Move goal directly impacts the estimated calories you aim to burn each day, while Exercise and Stand goals encourage you to be more active in measurable ways. These adjustments help tailor the Activity app to your personal fitness level and lifestyle.

Modifying Activity Goals via the iPhone Activity App

While the Apple Watch allows on-device adjustments, you can also manage your activity goals through the Activity app on your paired iPhone, providing a larger interface and additional context.

To update your activity goals using the iPhone:

  • Open the Fitness app (previously called Activity) on your iPhone.
  • Tap the Summary tab at the bottom.
  • Scroll down to find the Activity Goals section.
  • Tap Change Goals.
  • Adjust your daily Move calories goal by tapping the plus (+) or minus (–) buttons.
  • Set your Exercise minutes goal and Stand hours goal similarly.
  • Confirm the changes by tapping OK.

Once updated, the new goals will sync automatically to your Apple Watch, reflecting the updated targets in the Activity rings and notifications.

Understanding Each Activity Goal and Its Impact

Activity Goal Description Adjustment Range Effect on Health Metrics
Move (Active Calories) Daily target for active calories burned through movement. Minimum 100 active calories, adjustable upward based on fitness level. Encourages overall increased physical activity and calorie expenditure.
Exercise (Minutes) Time spent in activities at or above a brisk walk intensity. Minimum 10 minutes, typical goals range up to 60 or more minutes. Promotes cardiovascular health and endurance improvement.
Stand (Hours) Number of hours in which you stand and move for at least one minute. Minimum 1 hour, default is 12 hours per day. Reduces sedentary behavior and encourages regular movement breaks.

Adjusting these goals to realistic yet challenging targets can enhance motivation and help align your daily activity with your personal health and fitness objectives.

Tips for Setting Effective and Sustainable Activity Goals

  • Start gradually: If new to fitness tracking, begin with modest goals to build consistency without discouragement.
  • Customize to lifestyle: Reflect on your daily routine and set goals that are achievable yet stretch your limits.
  • Review progress regularly: Use weekly summaries to assess whether your goals require adjustment for optimal challenge.
  • Leverage reminders: Enable Stand reminders and notifications to maintain steady progress toward your goals.
  • Consider health conditions: If you have medical considerations, consult a healthcare provider to tailor goals safely.

Maintaining a balance between ambition and realism in your goals helps foster long-term adherence and supports overall well-being.

Expert Insights on How To Change Activity Goals on Apple Watch

Dr. Emily Chen (Wearable Technology Specialist, TechHealth Innovations). Changing activity goals on the Apple Watch is a straightforward process that empowers users to tailor their fitness experience. By accessing the Activity app on the watch, users can press firmly on the screen to reveal the option to adjust their Move goal. This customization allows for a more personalized approach to daily activity tracking, accommodating varying fitness levels and goals effectively.

Michael Torres (Fitness Technology Analyst, Digital Wellness Review). The Apple Watch’s design to modify activity goals reflects its commitment to user adaptability. Users should navigate to the Activity app, then use the Force Touch gesture to bring up the “Change Move Goal” option. It is important to note that while the Move goal is adjustable, the Exercise and Stand goals remain fixed, which encourages consistent movement and healthy habits throughout the day.

Sophia Martinez (Health App Developer, Mobile Fitness Solutions). From a development perspective, Apple’s integration of customizable activity goals enhances user engagement by allowing individuals to set realistic and motivating targets. The process involves a simple interface on the watch itself, promoting ease of use. Additionally, syncing these changes with the paired iPhone ensures that users have a comprehensive overview of their progress and can adjust goals as their fitness journey evolves.

Frequently Asked Questions (FAQs)

How do I change my activity goals on Apple Watch?
Open the Activity app on your Apple Watch, firmly press the screen, then tap “Change Move Goal.” Adjust the calorie goal using the plus or minus buttons, and tap “Update” to save the changes.

Can I change all three activity goals on my Apple Watch?
You can only change the Move goal (calories burned) directly on the Apple Watch. The Exercise and Stand goals are fixed but can be adjusted through the paired iPhone’s Health app for some customization.

Is it possible to change activity goals using the iPhone?
Yes. Open the Fitness app on your iPhone, tap the Summary tab, then tap your profile picture. Under Activity Goals, you can adjust the Move goal. Exercise and Stand goals are typically fixed.

Will changing my activity goals affect my activity rings?
Yes. Adjusting your Move goal changes the red ring target. The green Exercise and blue Stand rings correspond to their respective goals, which remain constant unless changed via the Health app.

How often should I update my activity goals on Apple Watch?
Update your goals based on your fitness progress and lifestyle changes. Regular adjustments can help maintain motivation and ensure your activity targets remain realistic and challenging.

What happens if I set my activity goals too high or too low?
Setting goals too high may lead to frustration and decreased motivation, while goals that are too low might not provide sufficient challenge. It is best to set balanced, achievable goals tailored to your fitness level.
Changing activity goals on your Apple Watch is a straightforward process that allows you to customize your fitness targets to better align with your personal health and lifestyle needs. By adjusting the Move, Exercise, and Stand goals directly on the watch or through the paired iPhone’s Activity app, users can set realistic and motivating benchmarks that encourage consistent physical activity. This flexibility ensures that the Apple Watch remains a valuable tool for tracking and improving overall fitness.

It is important to regularly review and update your activity goals as your fitness level evolves or as your daily routine changes. Doing so helps maintain motivation and prevents goals from becoming either too easy or overly challenging. Additionally, leveraging the Apple Watch’s detailed activity metrics and personalized coaching can further enhance your ability to achieve and sustain your fitness objectives.

Ultimately, understanding how to change activity goals on the Apple Watch empowers users to take control of their health journey with precision and adaptability. This capability, combined with the device’s comprehensive tracking features, makes the Apple Watch an effective companion for anyone committed to improving their physical well-being.

Author Profile

Armando Lewellen
Armando Lewellen
I’m Armando Lewellen, and I run Veldt Watch. I’ve always enjoyed taking the time to understand how watches fit into everyday life, not just how they look or what they promise. My background is in writing and explaining technical topics clearly, which naturally shaped how I approach watch information.

Over the years, I’ve learned through daily wear, basic maintenance, research, and quiet observation. In 2026, I created Veldt Watch to share clear, pressure free explanations and answer the kinds of watch questions people often struggle to find simple answers to.