How to Change Your Fitness Goals on iPhone & Apple Watch: A Guide

Changing your fitness goals on iPhone and Apple Watch is a simple process that involves tweaking settings in the Activity app on your iPhone and the Workout app on your Apple Watch. By adjusting these settings, you can set new targets for your daily Move, Exercise, and Stand goals to better align with your fitness objectives.

Once you’ve updated your fitness goals, your devices will track your progress against these new targets, providing motivation and feedback to help you stay on track with your fitness journey.


Fitness goals are the cornerstones of a successful fitness journey. Whether you’re trying to lose weight, build muscle, or simply stay active, setting and adjusting your fitness goals is crucial. For iPhone and Apple Watch users, the process of changing these goals is integrated into the devices themselves, making it a seamless part of your daily routine.

Changing your fitness goals on your iPhone and Apple Watch can help you push past plateaus, adapt to new fitness routines, or recalibrate after reaching a milestone. This feature is particularly relevant for individuals who rely on their devices to track their activity levels and progress. Whether you’re a fitness enthusiast or someone who’s just starting out, knowing how to update your goals is essential. It allows you to customize the experience to suit your changing needs, ensuring that your tech is working as hard as you are in pursuit of a healthier, more active lifestyle.

Step by Step Tutorial: Changing Your Fitness Goals

Before diving into the steps, it’s important to understand what they’ll help you accomplish. By following the steps below, you’ll be able to update your Move, Exercise, and Stand goals to better reflect your current fitness objectives, keeping you motivated and on track.

Step 1: Open the Activity app on your iPhone

Open the Activity app on your iPhone where you’ll find your current fitness goals.

After opening the app, you’ll see your daily activity rings and a summary of your progress towards your Move, Exercise, and Stand goals.

Step 2: Tap on the ‘Change Goals’ button

Look for and tap on the ‘Change Goals’ button at the bottom of the screen.

This will take you to a new screen where you can adjust your goals. You can increase or decrease your Move goal, which is measured in calories, your Exercise goal, measured in minutes, and your Stand goal, measured in hours.

Step 3: Adjust your goals using the plus and minus signs

Use the plus and minus signs to increase or decrease your goals as desired.

Be sure to set realistic goals that challenge you without being unattainable. Consider your current fitness level and time availability when making these adjustments.

Step 4: Sync your Apple Watch

Ensure that your changes are synced to your Apple Watch.

Your Apple Watch will automatically update with your new goals, providing real-time tracking and notifications to keep you motivated throughout the day.


CustomizationBy changing your fitness goals, you can tailor your activity tracking to your specific needs and preferences, making your iPhone and Apple Watch more personal and relevant to your fitness journey.
MotivationUpdating your goals can provide a renewed sense of motivation, encouraging you to push yourself further and stay committed to your fitness objectives.
AdaptabilityAs your fitness level changes, your goals can evolve with you, ensuring that your devices continue to support your progress and help you achieve success.


OverestimationThere’s a risk of setting goals that are too ambitious, leading to frustration and potential burnout if they’re not achievable.
UnderestimationConversely, setting goals that are too easy can lead to complacency and hinder your progress.
ObsessionBecoming fixated on hitting goals can sometimes lead to an unhealthy obsession with numbers rather than focusing on overall health and wellbeing.

Additional Information

When adjusting your fitness goals, it’s important to strike a balance between challenge and achievability. Goals that are too easy won’t push you to improve, while goals that are too hard can be discouraging. It’s also worth considering how your daily routine and commitments might affect your ability to meet higher targets.

Remember, the purpose of setting fitness goals is not just to have numbers to chase after but to foster a lifestyle change that prioritizes health and wellbeing. Listen to your body and adjust your goals as needed. It’s okay to lower your goals if you’re going through a busy period or dealing with an injury. Similarly, as you get fitter and more active, don’t hesitate to increase your goals to reflect your improved capacity.

Lastly, make use of the social features on the Apple Watch and iPhone. Share your achievements with friends or family to create a support network that can keep you motivated. Celebrate your victories, no matter how small they may seem, and use any setbacks as learning experiences to better inform your future goal setting.


  1. Open the Activity app on your iPhone.
  2. Tap on the ‘Change Goals’ button.
  3. Adjust your goals using the plus and minus signs.
  4. Sync your Apple Watch.

Frequently Asked Questions

How often should I change my fitness goals?

It’s a good idea to reassess your goals every few weeks or whenever you feel your routine is becoming too easy or too challenging.

Can I change my fitness goals directly on my Apple Watch?

Yes, you can also update your goals directly on your Apple Watch by firmly pressing on your activity rings and following similar steps.

What if I miss my goals for the day?

Don’t worry if you miss your goals occasionally. The important thing is to stay consistent and keep trying. Each day is a new opportunity to achieve your targets.

Will changing my goals affect my previous data?

No, your historical data will remain intact. You can always look back on your progress and see how your goals have changed over time.

Can I set different goals for different days?

Currently, the Activity app allows for a single set of goals that apply to all days. However, you can manually adjust your goals as often as needed to accommodate for different days.


Incorporating technology into your fitness routine can be a game-changer, and knowing how to change your fitness goals on iPhone and Apple Watch puts the power of personalization in your hands. As you grow and your fitness journey evolves, so too should your goals. They should stretch you but also be rooted in reality – ambitious, yet attainable.

Remember, the numbers are a guide, but the real victory lies in the healthier habits you’re forming and the commitment you’re making to your overall wellbeing. Keep challenging yourself, celebrate your wins, and never shy away from reevaluating your objectives. Your iPhone and Apple Watch are tools in your arsenal, ready to support you every step of the way. Keep moving, keep striving, and most importantly, keep enjoying the journey.