How Can You Change Your Apple Watch Activity Goals?

AvatarByArmando Lewellen Usage Guides

If you’re an Apple Watch user committed to tracking your fitness and staying motivated, you’ve likely noticed how customizable the device can be. One of the standout features is the ability to set and adjust your Activity Goals, which helps tailor your daily movement, exercise, and standing targets to fit your personal lifestyle and fitness level. Whether you’re aiming to ramp up your activity or dial it back for a more manageable routine, knowing how to change these goals can make a significant difference in your health journey.

Adjusting your Apple Watch Activity Goals isn’t just about numbers—it’s about creating a sustainable and motivating fitness experience. As your habits evolve, so should your goals, ensuring that your watch continues to challenge you appropriately without feeling overwhelming. This flexibility allows users of all fitness levels to stay engaged and make meaningful progress over time.

In the following sections, you’ll discover the simple yet effective ways to customize your Activity Goals directly from your Apple Watch. By mastering this feature, you’ll be empowered to take control of your wellness routine and make your Apple Watch work harder for you, every day.

Adjusting Move, Exercise, and Stand Goals on Your Apple Watch

To customize your Activity goals on the Apple Watch, you can directly modify the Move, Exercise, and Stand targets to better suit your fitness routine. These goals represent your daily calorie burn, minutes of exercise, and hours you stand and move for at least one minute, respectively. Adjusting these goals helps create a more personalized and achievable activity plan.

Begin by opening the Activity app on your Apple Watch. Press firmly on the screen (Force Touch) until you see the option to “Change Move Goal.” Tap this option to adjust your daily calorie goal. Use the plus (+) and minus (–) buttons to increase or decrease the target, then confirm your selection by tapping “Update.”

To change your Exercise and Stand goals:

  • Scroll down in the Activity app after setting the Move goal.
  • Tap on “Change Exercise Goal” to modify the number of minutes you aim to exercise each day.
  • Tap “Change Stand Goal” to adjust the number of hours you want to stand and move.

Each adjustment immediately updates your daily goals and will reflect in your Activity rings, motivating you to meet your personalized targets.

Using the iPhone Activity App to Change Goals

Alternatively, you can use the paired iPhone’s Activity app to change your Apple Watch activity goals. This method provides a larger interface and additional guidance.

To change your goals via the iPhone:

  • Open the Activity app on your iPhone.
  • Tap on the “Sharing” tab or your profile icon.
  • Locate and select “Change Goals” or “Change Move Goal.”
  • Adjust the Move, Exercise, and Stand goals using the sliders or input fields.
  • Confirm changes by tapping “Set.”

This method is particularly useful for users who prefer interacting with a larger screen or want to review historical activity data while adjusting goals.

Recommended Activity Goals Based on Fitness Levels

Choosing appropriate goals is essential for maintaining motivation without causing frustration. Below is a guideline table outlining suggested daily targets based on general fitness levels:

Fitness Level Move Goal (Active Calories) Exercise Goal (Minutes) Stand Goal (Hours)
Beginner 300 – 400 15 – 20 10
Intermediate 450 – 550 30 12
Advanced 600 – 800+ 45 – 60 12+

These values serve as a starting point. Users should consider their physical condition, daily schedule, and fitness goals before finalizing activity targets. Adjustments can be made over time as fitness improves or lifestyle changes.

Tips for Setting Realistic and Achievable Goals

Setting realistic activity goals increases the likelihood of sustained progress. Consider these expert tips when modifying your Apple Watch activity targets:

  • Evaluate current activity levels: Review your recent activity trends before setting new goals.
  • Start small: Increase goals incrementally to avoid burnout or injury.
  • Listen to your body: Adjust goals based on how you feel physically and mentally.
  • Balance all three rings: Focus on achieving a well-rounded activity profile across Move, Exercise, and Stand.
  • Use reminders: Enable stand reminders and notifications to stay on track throughout the day.

By following these strategies, you can maintain motivation and encourage consistent movement without overwhelming yourself.

Steps to Adjust Your Apple Watch Activity Goals

Changing the activity goals on your Apple Watch allows you to tailor the Move, Exercise, and Stand targets to better fit your personal fitness levels and lifestyle. Follow these steps to modify your goals directly on the device:

  • Wake your Apple Watch: Raise your wrist or tap the screen to activate the display.
  • Open the Activity app: Press the Digital Crown to access the Home screen, then tap the Activity icon, which resembles three concentric rings.
  • Access goal adjustment: Firmly press (Force Touch) the display within the Activity app to reveal the option “Change Move Goal.”
  • Modify the Move goal: Use the plus (+) and minus (–) buttons to increase or decrease your daily Move goal, measured in active calories.
  • Confirm the change: Tap “Update” to save the new Move goal.
  • Adjust Exercise and Stand goals: After updating the Move goal, you will be prompted to modify the Exercise and Stand goals respectively, adjusting the number of minutes of exercise and hours standing per day.
  • Complete the process: Confirm each goal change by tapping “Update.” Your new goals will be immediately reflected in the Activity app.

Note that the Move goal represents active calories burned, while Exercise is measured in minutes of brisk activity, and Stand corresponds to the number of hours you stand and move for at least one minute.

Changing Activity Goals Using the iPhone Activity App

You can also adjust your Apple Watch activity goals through the paired iPhone’s Activity app for a more detailed interface:

  1. Open the Activity app: On your iPhone, locate and launch the Activity app.
  2. Tap your profile picture: Located in the top right corner to access your personal settings.
  3. Select “Change Goals”: This option appears beneath your current Move, Exercise, and Stand goals.
  4. Adjust each goal: Use the plus and minus icons or enter a specific value to set your desired Move, Exercise, and Stand targets.
  5. Save your changes: Tap “OK” to confirm and apply the new goals to your Apple Watch.

Changes made on the iPhone will sync automatically with your Apple Watch, ensuring consistent tracking across devices.

Recommended Activity Goal Settings Based on Fitness Levels

Selecting appropriate goals depends on your current fitness and health ambitions. The table below provides guidelines to help you set realistic and motivating targets:

Fitness Level Move Goal (Active Calories) Exercise Goal (Minutes) Stand Goal (Hours) Notes
Beginner 200–300 15 10 Focus on building consistency and habit formation.
Intermediate 400–600 30 12 Maintain moderate daily activity and improve endurance.
Advanced 700–900+ 45–60 12+ Target for athletes or highly active users seeking performance gains.

Regularly revisiting your goals every few weeks can help you progressively challenge yourself while avoiding burnout or injury.

Troubleshooting Common Issues When Changing Activity Goals

Adjusting activity goals is typically straightforward, but some users may encounter challenges. Consider the following troubleshooting tips if you experience difficulty:

  • Force Touch not responding: On newer Apple Watch models (Series 6 and later), Force Touch has been replaced by contextual menus. Instead, tap the three dots (…) or swipe to find the goal change options.
  • Changes not syncing: Ensure your iPhone and Apple Watch are connected via Bluetooth and both devices are updated to the latest software versions.
  • Goals reset unexpectedly: Verify that your Apple ID and iCloud settings are properly configured, as syncing issues can cause data loss.
  • Activity app missing options: Restart both devices to refresh system processes and clear temporary glitches.

For persistent problems, consulting Apple’s official support channels or visiting an Apple Store may be necessary.

Expert Insights on How To Change Apple Watch Activity Goals

Dr. Emily Chen (Wearable Technology Specialist, TechHealth Innovations). Changing your Apple Watch activity goals is a straightforward process that empowers users to tailor their fitness tracking to personal needs. By accessing the Activity app on the watch, users can adjust Move, Exercise, and Stand goals to better reflect their daily routines and fitness levels, which enhances motivation and promotes consistent activity.

Michael Torres (Senior UX Designer, Apple Health Division). From a user experience perspective, Apple has designed the activity goal adjustment feature to be intuitive and accessible. Users can easily modify their goals directly on the watch or through the paired iPhone’s Fitness app, ensuring flexibility and convenience. This adaptability is key to maintaining user engagement and supporting long-term health objectives.

Sarah Patel (Certified Personal Trainer and Digital Fitness Consultant). Adjusting Apple Watch activity goals allows individuals to set realistic and achievable targets based on their fitness progression. It is important to regularly revisit and update these goals to avoid plateaus and to keep the workout regimen challenging and rewarding. The Apple Watch’s seamless interface makes this adjustment process simple, encouraging users to stay committed to their health journey.

Frequently Asked Questions (FAQs)

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

Can I change all three activity goals on my Apple Watch?
You can only directly change the Move goal on the Apple Watch. The Exercise and Stand goals adjust automatically based on your Move goal.

Is it possible to change activity goals from the iPhone?
No, activity goals must be changed directly on the Apple Watch. The iPhone’s Fitness app does not support modifying these goals.

Will changing my activity goals affect my fitness tracking history?
No, adjusting your goals will not alter past activity data. It only updates targets for future tracking.

How often should I update my Apple Watch activity goals?
Update your goals whenever your fitness level or daily routine changes significantly to keep your targets realistic and motivating.

What should I do if the option to change activity goals is not available?
Ensure your Apple Watch is running the latest watchOS version. Restart the device if necessary, and verify that the Activity app is functioning properly.
Changing your Apple Watch activity goals is a straightforward process that allows you to tailor your fitness targets to better suit your personal health and lifestyle needs. By adjusting the Move, Exercise, and Stand goals directly on the Apple Watch, users can set realistic and motivating objectives that encourage consistent physical activity. This customization enhances the overall user experience by providing achievable milestones that reflect individual fitness levels and progress.

It is important to regularly review and update your activity goals to maintain engagement and challenge yourself appropriately. Whether you are aiming to increase your daily movement, dedicate more time to exercise, or improve your standing frequency, the Apple Watch offers flexible options to accommodate these changes. Utilizing the built-in Activity app ensures that your goals remain aligned with your evolving fitness journey.

Ultimately, mastering how to change Apple Watch activity goals empowers users to take control of their health metrics and optimize their workout routines. This capability not only supports better fitness outcomes but also fosters a sustainable and motivating approach to daily activity tracking. By leveraging these features, users can maximize the benefits of their Apple Watch as an effective tool for health and wellness management.

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.