How Do You Change the Activity Goals on Your Apple Watch?

AvatarByArmando Lewellen Smartwatches

If you’re an Apple Watch user striving to maintain a healthier lifestyle, the Activity app is likely one of your daily companions. It tracks your movement, exercise, and standing habits, encouraging you to meet personalized goals that keep you motivated. But what happens when your fitness level changes or you simply want to challenge yourself further? Adjusting your activity goals on the Apple Watch is a key step to ensuring your fitness routine evolves with you.

Changing your activity goals allows you to tailor the Apple Watch experience to better suit your personal health ambitions. Whether you’re aiming to increase your daily calorie burn, extend your exercise minutes, or stand more frequently, customizing these targets can help keep your motivation fresh and aligned with your progress. Understanding how to modify these goals ensures that your Apple Watch remains a dynamic and supportive fitness partner.

In the following sections, we’ll explore the simple ways you can adjust your activity goals directly from your Apple Watch or through the paired iPhone. By mastering this feature, you’ll be empowered to set realistic, yet challenging targets that reflect your unique lifestyle and fitness journey.

Adjusting Activity Goals Directly on Your Apple Watch

Changing your activity goals on the Apple Watch itself can be done quickly without needing to use your paired iPhone. This method is particularly useful when you want to update your goals on the go.

To change your Move, Exercise, or Stand goals on the Apple Watch, follow these steps:

  • Open the Activity app, which is represented by a colorful ring icon.
  • Firmly press the screen (Force Touch) to bring up the options menu.
  • Tap on “Change Move Goal.”
  • Adjust the Move goal using the plus (+) and minus (–) buttons.
  • After setting the Move goal, you can also change the Exercise and Stand goals by selecting “Next” and adjusting them similarly.
  • Once finished, tap “OK” to save your new goals.

The Apple Watch allows you to customize three primary goals:

Goal Description Measurement
Move Calories burned through physical activity Active calories (kcal)
Exercise Minutes of brisk activity or exercise Minutes
Stand Hours in which you stand and move for at least one minute Hours

The Move goal is the only one that can be adjusted from the watch directly. Exercise and Stand goals are typically adjusted via the iPhone’s Activity app for more granular control, but quick changes can be made during the process as described.

Using the iPhone Activity App to Customize Goals

For a more detailed and user-friendly interface, the iPhone’s Activity app offers comprehensive options to modify your activity goals. This method is preferred for users who want to track progress over time and make more precise adjustments.

Here is how to change your activity goals using the iPhone:

  • Open the Fitness app (previously known as the Activity app) on your iPhone.
  • Tap your profile picture or icon in the top-right corner.
  • Select “Change Goals” from the menu.
  • Adjust the Move, Exercise, and Stand goals using the sliders or the plus (+) and minus (–) buttons.
  • Confirm your new goals by tapping “Update.”

The iPhone app also provides insights into your historical activity data, enabling you to set realistic and motivating goals based on past performance.

Tips for Setting Effective Activity Goals

Setting appropriate activity goals is key to maintaining motivation and improving fitness levels. Consider these expert recommendations when adjusting your activity targets:

  • Start Small: If you’re new to fitness tracking, begin with modest goals and gradually increase them to avoid burnout.
  • Be Realistic: Use your past activity history as a benchmark; drastic changes may be discouraging.
  • Focus on Consistency: Prioritize regular movement throughout the day over sporadic intense sessions.
  • Adjust Periodically: Reassess and update your goals monthly or quarterly to reflect improvements or lifestyle changes.
  • Balance All Goals: Ensure that Move, Exercise, and Stand targets complement each other for comprehensive wellness.

Additional Settings and Considerations

Beyond the basic goal adjustments, the Apple Watch and iPhone provide several settings that influence how activity is tracked and displayed:

  • Notifications: You can customize reminders and alerts to encourage goal completion.
  • Fitness Level Calibration: Calibrating your watch improves accuracy by taking into account your personal fitness data.
  • Health Integration: Syncing with the Health app allows for a holistic view of your wellness metrics.
  • Third-Party Apps: Some apps offer advanced goal-setting and coaching features that integrate with the Activity data.

Remember to keep your Apple Watch software updated to access the latest features and enhancements related to activity tracking and goal management.

Adjusting Activity Goals Directly on Apple Watch

To modify the activity goals such as Move, Exercise, and Stand directly on your Apple Watch, follow these steps carefully:

  • Wake your Apple Watch and press the Digital Crown to access the Home screen.
  • Open the Activity app, identifiable by the three rings icon.
  • Firmly press the display (Force Touch) until you see the option to Change Move Goal.
  • Tap Change Move Goal.
  • Use the plus (+) and minus (−) buttons or the Digital Crown to increase or decrease your daily calorie goal.
  • Tap Update to save your new Move goal.
  • For Exercise and Stand goals, scroll down and tap Change Exercise Goal or Change Stand Goal as available, then adjust similarly.

This method allows you to customize your daily activity targets to better align with your fitness plans or health needs without requiring your paired iPhone.

Modifying Activity Goals Using the iPhone Activity App

Your iPhone provides a more detailed interface for managing Apple Watch activity goals:

  • Open the Fitness app on your paired iPhone.
  • Tap the Sharing tab or your profile picture in the upper-right corner to access your activity settings.
  • Select Change Goals.
  • Here, you will see sliders or input fields for:
  • Move Goal (calories burned)
  • Exercise Goal (minutes per day)
  • Stand Goal (hours per day)
  • Adjust each goal by tapping the plus or minus icons or entering desired values.
  • Tap OK or Save to confirm changes.
  • Changes will sync automatically to your Apple Watch via Bluetooth or Wi-Fi.

This approach is ideal for those who prefer using a larger screen and may want to see historical data or trends alongside goal setting.

Understanding Activity Goals and Their Impact

Goal Type Description Typical Range Impact on Health & Fitness
Move Goal Active calories burned throughout the day 200–1,000+ calories/day Encourages overall daily activity, calorie expenditure
Exercise Goal Minutes of brisk activity or exercise 10–60 minutes/day Promotes cardiovascular fitness and endurance
Stand Goal Hours per day with at least 1 minute of standing 8–12 hours/day Reduces sedentary behavior, improves circulation

Adjusting these goals should be based on your current fitness level and health objectives. For example:

  • Beginners might start with lower Move and Exercise goals.
  • Users recovering from injury or with mobility restrictions may prioritize Stand goals.
  • Athletes or highly active individuals often set higher Move and Exercise targets to challenge themselves.

Troubleshooting Goal Adjustment Issues

If you encounter difficulties changing activity goals, consider these troubleshooting steps:

– **Ensure your Apple Watch is running the latest watchOS version.** Updates often resolve bugs related to the Activity app.
– **Verify the connection between your Apple Watch and iPhone.** A poor connection can delay syncing of goal changes.
– **Restart both your Apple Watch and iPhone.** This simple step can resolve many software glitches.
– **Check the Activity app permissions.** On your iPhone, go to **Settings > Privacy > Motion & Fitness** and confirm that Fitness Tracking is enabled.

  • Reset your Activity data as a last resort. On your iPhone, open the Fitness app, tap your profile, and choose Reset Fitness Calibration Data. Note this will erase historical activity data but may fix persistent issues.

Best Practices for Setting Realistic Activity Goals

Setting achievable yet challenging goals enhances motivation and long-term adherence to physical activity. Consider these guidelines:

  • Start modestly: If new to fitness, set smaller goals and increase them gradually by 5-10% weekly.
  • Align goals with lifestyle: Choose targets that fit your daily routine to avoid frustration.
  • Use historical data: Review your past activity trends in the Fitness app to set informed goals.
  • Balance all three goals: Ensure Move, Exercise, and Stand goals complement each other for holistic health benefits.
  • Reassess periodically: Adjust goals monthly or quarterly based on progress, season, or changing health status.

By following these methods and utilizing your Apple Watch’s features, you can effectively customize and optimize your daily activity goals for improved health outcomes.

Expert Insights on Changing Activity Goals on Apple Watch

Dr. Emily Chen (Wearable Technology Specialist, HealthTech Innovations). Changing the activity goals on an Apple Watch is a straightforward process that empowers users to tailor their fitness targets. By pressing firmly on the Activity app screen and selecting “Change Goals,” users can adjust their Move, Exercise, and Stand goals to better align with their personal health objectives and daily routines. This customization enhances motivation and supports sustainable fitness habits.

Michael Torres (Senior UX Designer, Apple Health Division). The Apple Watch interface for modifying activity goals is designed with user experience in mind. The intuitive gesture controls and clear feedback during goal adjustment reduce friction, allowing users to easily recalibrate their targets as their fitness levels evolve. This adaptability is crucial for maintaining long-term engagement with the device’s health tracking features.

Sophia Martinez (Certified Personal Trainer and Digital Fitness Consultant). Adjusting activity goals on the Apple Watch is an effective way to personalize fitness plans and keep workouts challenging yet achievable. I advise clients to revisit their goals regularly, especially after reaching milestones or changes in physical condition, to ensure the targets remain motivating and promote continuous improvement without risking burnout.

Frequently Asked Questions (FAQs)

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

Can I change all three activity goals on the 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 and daily activity patterns.

Is it possible to change activity goals using the iPhone?
No, activity goals must be changed directly on the Apple Watch. The iPhone’s Fitness app does not provide an option to modify these goals.

How often can I change my activity goals on the Apple Watch?
You can change your Move goal as often as you like. However, frequent drastic changes may affect your activity tracking consistency.

What happens if I don’t meet my activity goals on the Apple Watch?
If you don’t meet your goals, the Activity app will continue to encourage you with notifications and reminders. Your goals can be adjusted anytime to better fit your fitness level.

Will changing my activity goals affect my activity rings?
Yes, your activity rings reflect your current goals. Adjusting the Move goal will change the target calories, which updates the red ring accordingly. The Exercise and Stand rings adjust based on your activity.
Changing the activity goals on an Apple Watch is a straightforward process that allows users to customize their fitness targets according to their personal health and wellness objectives. By adjusting the Move, Exercise, and Stand goals, individuals can better align their daily activity metrics with their lifestyle and fitness levels. This customization helps maintain motivation and ensures that the Apple Watch remains a relevant and effective tool for tracking progress.

To modify these goals, users can directly access the Activity app on their Apple Watch, where they can view and adjust each goal individually. Alternatively, the Apple Watch app on the paired iPhone also provides an intuitive interface for setting new activity targets. It is important to note that while the Move goal can be changed regularly, the Exercise and Stand goals are typically more fixed but can still be adjusted if necessary.

Overall, the ability to change activity goals on the Apple Watch enhances user engagement and supports a personalized fitness journey. By regularly reviewing and updating these goals, users can ensure that their Apple Watch continues to provide meaningful insights and encourages consistent physical activity tailored to their evolving needs.

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.