Weight training

Smartwatches are great at tracking runs and rides, but strength training is trickier. There is no distance or pace, and heart rate jumps up and down between sets. With the right workout mode and a few habits, though, you can still track strength training in a way that shows real progress.

Pick the Right Workout Mode

Watch Workout Mode Rep Counting
Garmin Strength Automatic, editable after
Apple Watch Traditional or Functional Strength Training Through third-party apps
Galaxy Watch Weight machines or specific exercises Automatic for some moves
Pixel Watch and Fitbit Weights Limited
Amazfit Strength training Automatic for some moves

Choosing a strength mode instead of a generic workout gives better calorie and load estimates.

Step-by-Step Setup

  1. Add the strength mode to your watch’s workout list.
  2. Set the data screen to show timer, heart rate and rest time.
  3. Turn on lap or set buttons so you can mark each set.
  4. Wear the watch snug, one finger above the wrist bone.
  5. Start the workout before your first warm-up set.

Logging Sets and Reps

Automatic rep counting works best for simple moves like curls and presses. It struggles with squats, deadlifts and slow tempos. Press the lap button at the end of each set, then check and edit reps and weight in the app afterward. Many lifters pair the watch with a dedicated lifting app for detailed logs and use the watch for heart rate and time.

Getting Better Heart Rate Data

Gripping a bar tightly flexes wrist muscles and can confuse optical sensors. Wear the watch slightly higher on the forearm during lifting, or pair a chest strap for the most reliable numbers. Our guide on how optical heart rate sensors work explains why, and why heart rate readings look wrong covers fixes.

Useful Metrics for Lifters

  • Session time and rest periods: keep rest consistent.
  • Training load or strain: shows how hard the day was overall.
  • Recovery and HRV: help decide when to push. See HRV explained.
  • Calories: treat as a rough estimate on lifting days.

Final Thoughts

To track strength training with a smartwatch, choose a strength mode, mark each set, edit reps afterward and wear the watch snug or pair a chest strap for better heart rate. Use load, rest and recovery trends rather than calories to judge progress. For workout-friendly watches, see how to choose a smartwatch.

FAQs

Can a smartwatch count reps accurately?

For simple moves, often yes. It struggles with squats, deadlifts and slow tempos.

Why is my heart rate wrong while lifting?

Gripping flexes wrist muscles and moves the sensor. A chest strap helps.

Are calories accurate for strength training?

They are rough estimates. Focus on load and progress instead.