Functional Strength Training: Apple Watch Guide for Optimal Results


Michael Collins

Are you ready to take your workout to the next level with your Apple Watch? Functional strength training is all about building up the strength you use in your everyday life, and your handy Apple Watch can be a great tool to help you in achieving that goal. In this article, we’ll guide you on how to use your Apple Watch to enhance your functional strength training workouts. It’s not rocket science, but there are a few steps and tips you’ll want to know to get the most out of your device. Let’s dive in!

Step by Step Tutorial: Functional Strength Training with Apple Watch

Before we get into the nitty-gritty, let’s clarify what we’ll cover in the steps below. We’re going to walk you through how you can use your Apple Watch to track your progress, set goals, and stay motivated during your functional strength training.

Step 1: Choose the Right Workout Type

Select the "Strength Training" workout type on your Apple Watch.

When you begin your workout, swipe to the right on your watch face and tap the "+" icon. Scroll through the list of workout types until you find "Strength Training." This will ensure that your workout is categorized correctly and that your watch tracks the most relevant metrics.

Step 2: Customize Your Metrics

Customize your workout view to display the metrics that are most important to you.

By firmly pressing the display during your workout, you can choose to see calories, heart rate, duration, and more. This allows you to focus on the stats that matter most for your goals, whether it’s burning fat, improving heart health, or increasing endurance.

Step 3: Use the Timer and Haptic Feedback

Take advantage of the timer and haptic feedback for rest intervals and exercise duration.

Your Apple Watch can help you keep track of your rest periods between sets with its built-in timer. The haptic feedback, a gentle tap on the wrist, can notify you when it’s time to start your next set, keeping you in the zone and focused on your training.

Step 4: Track Your Progress Over Time

Regularly check your Activity app to monitor your progress.

The Activity app on your iPhone, which syncs with your Apple Watch, is a goldmine of information. It allows you to see your workout history, trends, and improvements over time, which can be incredibly motivating and informative for tweaking your training regimen.

Step 5: Set Goals and Achievements

Set goals and celebrate achievements to stay motivated.

Your Apple Watch is great at helping you set fitness goals and celebrating when you reach them. You can set goals for active calories, workout duration, or even stand goals to ensure you’re not sitting too long between sets.

After completing these steps, you’ll have a solid system in place to use your Apple Watch as a powerful tool in your functional strength training. Not only will you be able to track the basics like time and heart rate, but you’ll also be able to set goals, monitor your progress, and get that little extra push when you need it thanks to the haptic feedback.

Tips for Functional Strength Training with Apple Watch

  • Always ensure your Apple Watch is fully charged before a workout, so it doesn’t die mid-session.
  • Wear your Apple Watch snugly on your wrist to get the most accurate heart rate readings.
  • Regularly clean your Apple Watch, especially after sweaty workouts, to maintain skin health and device functionality.
  • Use third-party apps designed for strength training to get additional workout plans and tracking options.
  • Take advantage of the Apple Watch’s water resistance by incorporating aquatic exercises into your functional strength training routine.

Frequently Asked Questions

Can the Apple Watch track weightlifting?

Yes, the Apple Watch can track weightlifting through the "Strength Training" workout type, which monitors relevant metrics like heart rate and calories burned.

How accurate is the Apple Watch in tracking strength workouts?

The Apple Watch is designed to provide a good estimate of your workout metrics. However, for the most accurate calorie count and effort level, consider using a chest strap heart rate monitor that can sync with your Apple Watch.

Can I log specific exercises with my Apple Watch during strength training?

While the Apple Watch doesn’t allow for logging specific weights and reps, you can use third-party apps that sync with your watch to track specific exercises, sets, and reps.

Does the Apple Watch have a rest timer for strength training?

Yes, you can use the built-in timer on your Apple Watch to keep track of rest periods, or use third-party apps for more advanced timing features.

How do I ensure my Apple Watch stays on during a workout?

Make sure your Apple Watch’s wrist detection is on, and the band is secure but comfortable. This will keep your watch from locking or turning off during your workout.


  1. Select "Strength Training" as your workout type.
  2. Customize your workout metrics.
  3. Use the timer and haptic feedback for rest periods.
  4. Regularly check your Activity app for progress.
  5. Set goals and celebrate achievements.


Incorporating your Apple Watch into your functional strength training routine can add a whole new level of depth and engagement to your workouts. By following the steps and tips outlined in this article, you’ll be well-equipped to maximize the features of your Apple Watch, keeping your workouts fresh, focused, and effective. Whether you’re a gym newbie or a seasoned lifter, there’s no denying the convenience and motivation that this nifty device brings to the table. So strap on that Apple Watch, pick up those weights, and let’s get stronger together! Remember, functional strength training isn’t just about looking good; it’s about building a body that can handle whatever life throws at you—and your Apple Watch can help you get there.