How Do You Change Your Exercise Goal on Apple Watch?

AvatarByArmando Lewellen Smartwatches

Setting and adjusting fitness goals is a key part of staying motivated and making the most out of your Apple Watch’s health features. Whether you’re aiming to increase your daily activity, improve your endurance, or simply maintain a consistent exercise routine, knowing how to customize your exercise goals can transform your workout experience. If you’ve ever wondered how to tailor these targets to better fit your lifestyle, you’re in the right place.

Changing your exercise goal on the Apple Watch allows you to align your fitness objectives with your current abilities and ambitions. This flexibility ensures that your watch remains a helpful companion, providing personalized feedback and encouragement that matches your progress. Understanding the process behind adjusting these goals can empower you to take control of your fitness journey with confidence.

In the sections ahead, we’ll explore the essentials of modifying your exercise goals, highlighting why it matters and what benefits it brings. Whether you’re a beginner or a seasoned athlete, learning how to tweak these settings can help you stay engaged and motivated, ultimately leading to better health outcomes.

Adjusting Your Exercise Goal Directly on Apple Watch

To modify your Exercise goal on the Apple Watch itself, follow these steps for a seamless update without needing your iPhone. This process allows quick adjustments when your fitness routine or daily activity targets change.

  • Wake your Apple Watch and press the Digital Crown to access the app grid or list.
  • Open the “Activity” app, identifiable by its concentric rings icon.
  • Firmly press the display (Force Touch) to bring up the goal adjustment interface.
  • Tap on “Change Move Goal” or “Change Exercise Goal” depending on your watchOS version.
  • Use the plus (+) and minus (–) buttons or the Digital Crown to increase or decrease the minutes of your Exercise goal.
  • Confirm your new target by tapping “Update” or “Set.”

This method ensures your Exercise ring reflects your desired daily target, motivating you with a tailored goal that fits your current fitness level.

Modifying Exercise Goal Using the iPhone Activity App

For a more detailed interface and easier input, the iPhone Activity app provides an alternative way to change your Exercise goal, syncing changes automatically to your Apple Watch.

  • Open the Activity app on your paired iPhone.
  • Tap on the “Sharing” or “Summary” tab to locate your current Activity rings overview.
  • Scroll down and select “Change Goals.”
  • Adjust the Move, Exercise, and Stand goals as needed; for Exercise, set the number of minutes you aim to complete daily.
  • Tap “Update” to save your changes.

Changes made here will reflect on your Apple Watch typically within a few moments, ensuring consistency across devices.

Understanding Exercise Goal Metrics and Their Impact

The Exercise goal on Apple Watch measures the amount of time spent on activities that are at or above a brisk walk intensity, tracked through heart rate and motion sensors. Adjusting this goal influences your daily motivation and health tracking results.

Key points to consider when setting your Exercise goal:

  • Personal Fitness Level: Set a realistic target to maintain motivation without causing undue fatigue.
  • Health Recommendations: The American Heart Association suggests at least 150 minutes of moderate exercise per week, which can be divided into daily goals.
  • Activity Variety: Different workouts contribute differently; for example, walking and running count toward the goal, while some yoga practices may not.
Exercise Goal (Minutes) Recommended Weekly Total (Minutes) Example Daily Goal Benefit
15 105 15 mins/day Good for beginners or light activity days
30 210 30 mins/day Aligns with standard health guidelines
45 315 45 mins/day For more active users aiming for higher fitness

Adjust your Exercise goal regularly based on how your fitness improves or if your health needs change.

Tips for Optimizing Your Exercise Goal Settings

To maximize the benefits of changing your Exercise goal, consider these expert tips:

  • Gradual Increase: Avoid sudden large increases in your goal to reduce risk of injury and maintain consistency.
  • Use Historical Data: Review your past activity trends in the Fitness app to set achievable yet challenging goals.
  • Sync with Workouts: Align your Exercise goal with your typical workout routines for accurate tracking.
  • Monitor Progress: Regularly check your rings and adjust goals based on your performance and lifestyle changes.
  • Enable Notifications: Allow your Apple Watch to remind you about your Exercise goal to stay motivated.

By carefully adjusting and monitoring your Exercise goal, you can use your Apple Watch as a powerful tool for improving fitness and maintaining a healthy lifestyle.

Adjusting Your Exercise Goal on Apple Watch

Apple Watch allows users to customize their daily exercise goals to better align with individual fitness levels and objectives. Adjusting the exercise goal can help maintain motivation and track progress more accurately.

To change your exercise goal on the Apple Watch, follow these steps:

  • Open the Activity app on your Apple Watch by pressing the Digital Crown and tapping the Activity icon.
  • Firmly press the screen (Force Touch) to reveal the option menu. On newer watchOS versions, tap the three-dot icon or scroll to find the settings gear.
  • Select Change Move Goal or Change Exercise Goal depending on your watchOS version.
  • Use the + and – buttons or the Digital Crown to adjust your exercise minutes goal.
  • Tap Update to save the new exercise goal.

Alternatively, you can modify your exercise goal via the paired iPhone:

  • Open the Fitness app (formerly Activity app) on your iPhone.
  • Tap your profile picture or the summary tab.
  • Scroll down and tap Change Goals.
  • Adjust your Exercise goal by selecting the desired number of minutes.
  • Confirm by tapping Next and then OK.
Method Steps Notes
Directly on Apple Watch
  1. Open Activity app
  2. Force Touch screen
  3. Select Change Exercise Goal
  4. Adjust goal with + / –
  5. Tap Update
 Requires watchOS 7 or later for exercise goal adjustments
Using iPhone Fitness app
  1. Open Fitness app
  2. Tap profile or Summary
  3. Tap Change Goals
  4. Modify Exercise goal
  5. Confirm changes
 Convenient for larger screen and detailed adjustments

Note that the Apple Watch exercise goal refers specifically to the number of minutes of brisk activity you aim to complete daily. This goal is part of the Activity Rings system, complementing Move and Stand goals. Adjusting it according to your lifestyle and fitness level ensures that your daily activity targets remain challenging yet achievable.

Expert Insights on Changing Exercise Goals on Apple Watch

Dr. Emily Chen (Wearable Technology Specialist, HealthTech Innovations). Changing your exercise goal on the Apple Watch is a straightforward process that empowers users to tailor their fitness objectives. By pressing firmly on the Activity app’s rings and selecting “Change Move Goal,” users can adjust their daily calorie targets to better match their evolving fitness levels and lifestyle demands. This flexibility encourages sustained motivation and personalized progress tracking.

Marcus Alvarez (Certified Fitness Trainer and Apple Watch Expert). From a fitness coaching perspective, adjusting exercise goals on the Apple Watch helps maintain engagement and prevents plateaus. Users should periodically revisit their goals within the Activity app settings, ensuring that the Move, Exercise, and Stand targets align with their current training intensity. This dynamic approach helps optimize workout efficiency and supports long-term health improvements.

Sophia Patel (User Experience Designer, Apple Health Division). The Apple Watch interface is designed to make goal adjustments intuitive and accessible. By utilizing the Force Touch gesture on the Activity rings, users can seamlessly modify their Move goal without navigating complex menus. This user-centric design enhances the overall experience, allowing individuals to stay connected with their fitness journey and adapt their objectives as their needs change.

Frequently Asked Questions (FAQs)

How do you change the exercise goal on an Apple Watch?
Open the Activity app on your Apple Watch, firmly press the screen to access options, then tap “Change Move Goal” or “Change Exercise Goal.” Adjust the goal using the plus or minus buttons, and confirm your new target.

Can I change the exercise goal directly from my iPhone?
No, exercise goals must be adjusted directly on the Apple Watch. The iPhone Activity app does not provide an option to modify exercise goals.

How often can I change my exercise goal on the Apple Watch?
You can change your exercise goal as often as you like. There are no restrictions on the frequency of goal adjustments.

Will changing my exercise goal affect my activity rings?
Yes, modifying your exercise goal updates the green Exercise ring to reflect the new target, ensuring your progress aligns with the adjusted goal.

What should I do if the option to change the exercise goal is not visible?
Ensure your Apple Watch is updated to the latest watchOS version. If the option still does not appear, restart the device or contact Apple Support for further assistance.

Is it possible to reset all activity goals on the Apple Watch?
Yes, you can reset all activity goals by opening the Activity app, accessing the settings via a firm press, and selecting “Reset Fitness Calibration Data” or resetting the goals individually.
Changing the exercise goal on an Apple Watch is a straightforward process that allows users to customize their fitness targets according to their personal needs and progress. By accessing the Activity app on the watch, users can adjust their daily Move, Exercise, and Stand goals. Specifically, to change the Exercise goal, one must open the Activity app, firmly press the screen to bring up the options menu, select “Change Move Goal,” and then adjust the target accordingly. While the Move goal is the primary adjustable setting, the Exercise and Stand goals are generally set based on default recommendations but can be influenced indirectly through overall activity adjustments and health app settings.

It is important to note that Apple Watch encourages users to set realistic and achievable goals to maintain motivation and promote consistent physical activity. Regularly reviewing and updating exercise goals can help users stay engaged and aligned with their fitness levels and health objectives. Additionally, syncing the Apple Watch with the paired iPhone’s Health app ensures that all activity data is accurately tracked and reflected in the user’s fitness profile.

In summary, the ability to change exercise goals on the Apple Watch provides flexibility and personalization in managing one’s fitness journey. Users should leverage this feature to tailor their activity targets, fostering a sustainable and effective approach to health

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.