Let’s be real. If you’ve got an Apple Watch, you’ve already got a powerful fitness tool right on your wrist.
But are you actually using it to its full potential? Or is it just buzzing with random notifications while your workouts go untracked?
Don’t worry if you’re not sure how to start. I’m going to walk you through it like a big brother. Step by step.
By the end of this, you’ll know how to track your workouts, what features actually matter, and how to get your Apple Watch working again naturally for your day-to-day fitness goals.
Let’s dive in and turn that watch into your own personal fitness coach.
Why should you track your workouts with Apple Watch?
Before we jump into the how, let’s answer the why. Why even bother tracking your workouts?
Tracking helps you stay consistent. When you see data, it’s easier to stay motivated. You know what you’ve done and what you need to improve.
It holds you accountable. Closed your rings today? Great. If not, you’ll feel that nudge to get moving.
You learn what works for your body. Over time, the Apple Watch collects helpful data like heart rate zones, calories burned, and total workout time.
How do you start a workout on Apple Watch?
Okay, let’s get you going. Starting a workout is super simple.
1 Open the Workout app on your Apple Watch
Just press the Digital Crown to go to the Home screen. Then tap on the green icon that says Workout.
2 Choose your workout type
You’ll see a list of options. Running, walking, cycling, HIIT, yoga, swimming… the list goes on. Tap the one you’re doing.
3 Set a goal (optional)
Want to burn a certain number of calories or work out for 30 minutes? Tap the three dots next to the workout, then set your goal.
4 Start your workout
Once you’re ready, tap Start. Your watch will count you down from 3. Then boom. You’re tracking.
What does the Apple Watch track during workouts?
Your Apple Watch keeps track of a lot while you’re sweating it out. Here’s what it watches over, literally:
- Heart rate – live and continuous during your workout.
- Calories burned – both active and total.
- Workout duration – total time you’ve been moving.
- Distance and pace – for runs, walks, and rides.
- Elevation – if you’re going uphill or hiking.
It even saves this data to your Health app, so you can check your progress anytime.
How to make sure your Apple Watch tracks your workouts correctly?
Let’s make sure your Apple Watch isn’t missing the good stuff.
1 Wear your watch snugly
Your watch should sit flat and snug on your wrist. Not too tight that it hurts, but not so loose it slides around. This helps the sensors get accurate readings.
2 Turn on Wrist Detection
Wrist Detection helps your watch know when you’re wearing it. Here’s how to check it:
- Open the Watch app on your iPhone.
- Tap Passcode.
- Make sure Wrist Detection is turned on.
3 Calibrate your Apple Watch
This step is especially helpful if your distance or pace seems off.
- Take your iPhone and Apple Watch outside.
- Open the Workout app.
- Choose Outdoor Walk or Outdoor Run.
- Walk or run at your normal pace for 20 minutes.
This helps your watch learn how you move.
How to customize your workout screen?
Want to see your heart rate bigger or track something specific during a workout? You can customize what’s shown on screen.
- Open the Watch app on your iPhone.
- Scroll down and tap Workout.
- Tap Workout View.
- Choose a workout, then tap Edit to add or remove metrics.
You can choose things like current pace, average pace, cadence, or elevation gain. Pick what matters most to you.
How to pause or end a workout?
Need to take a break or finish up? Here’s how you do that.
1 To pause your workout
Swipe right during your workout and tap Pause. Or, press both the side button and the Digital Crown at the same time.
2 To end your workout
Swipe right again and tap End. Then scroll down and hit Done.
After that, you’ll see a summary of your session. You can scroll through to see how you did.
Can you track workouts automatically?
Short answer? Yes. Your Apple Watch is smart enough to detect some workouts on its own.
If you forget to start a workout, your watch can prompt you. It might say something like “Looks like you’re on a walk. Want to track it?” Just tap to start. Same goes when you stop. It’ll ask if you’re done and want to end the workout.
This auto-detect works best with walking, running, elliptical, rowing, swimming, and cycling.
What if your Apple Watch isn’t tracking correctly?
If something feels off, don’t worry. Try these steps:
1 Restart your Apple Watch
Sometimes a fresh start helps. Press and hold the side button. Slide to power off. Wait a few seconds. Then turn it back on.
2 Update your Apple Watch and iPhone
- Open the Settings app on your Apple Watch.
- Tap General, then Software Update.
- Do the same on your iPhone in Settings > General > Software Update.
Updates often fix bugs and improve tracking.
3 Unpair and re-pair your Apple Watch
If nothing else works, try unpairing and pairing it again. It’s like hitting the reset button.
- Open the Watch app on iPhone.
- Go to My Watch, tap your watch, then tap Unpair Apple Watch.
- After that, set it up again as new.
How to review your workout history?
Want to see how you did last week? Easy.
- Open the Fitness app on your iPhone.
- Tap the Summary tab.
- Scroll down to Workouts and tap Show More.
You can view each workout, see your progress, and track trends over time.
The takeaway
Your Apple Watch can be way more than a step counter. It’s built to help you stay on track with your workouts. All it takes is a little setup and a few quick habits to get the most out of it.
We went over how to start and end workouts, track key stats during your session, and even how to fix things if your watch isn’t behaving right.
Plus, with features like Workout Views, automatic tracking, and history logs, you’ve got everything you need to stay active and consistent.
One common mistake? People think they need fancy apps or extra gear. Nope. Everything you need is already on your wrist.
So go ahead. Start using your Apple Watch like a real fitness partner. It’s simpler than you think and it works.
Got questions? Drop them in the comments below. I’ll help you out.
