The Apple Watch has revolutionized the way people track their health and fitness. More than just a smartwatch, it serves as a personal fitness coach, motivating users to stay active throughout the day. One of its most engaging features is the fitness challenges, which encourage friendly competition and help users push their limits.
Fitness challenges on Apple Watch are gaining popularity because they make workouts fun and rewarding. Whether you’re competing with friends, setting personal goals, or earning special achievement badges, these challenges provide an extra layer of motivation to stay fit.
In this guide, we’ll walk you through how to do fitness challenges on Apple Watch, from setting up competitions to tracking your progress and maximizing your chances of winning. Get ready to turn your workouts into a game and take your fitness journey to the next level!
What Are Fitness Challenges on Apple Watch?
Apple Watch fitness challenges are a fun and interactive way to stay motivated and achieve your fitness goals. These challenges encourage users to close their Activity Rings, reach milestones, and compete with friends for rewards.
There are two main types of fitness challenges on Apple Watch:
1. Monthly Challenges
Every month, Apple Watch generates a personalized fitness challenge based on your previous activity levels. These goals could be burning a set number of calories, completing a number of workouts, or closing all rings for a certain number of days.
2. Competitions with Friends
You can challenge your friends to a 7-day competition, earning points based on the percentage of your Activity Rings you close each day. The person with the most points at the end of the week wins. This feature is great for staying accountable and pushing yourself to be more active.
Fitness challenges not only make workouts more engaging but also provide a sense of achievement through virtual trophies and badges. Now, let’s dive into how you can set up and participate in these exciting challenges!
How to Set Up Fitness Challenges on Apple Watch
Setting up fitness challenges on your Apple Watch is simple and can be done directly from the Activity app on your iPhone. Follow these steps to start a challenge and compete with friends.
1. Open the Activity App
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On your iPhone, open the Fitness app (formerly the Activity app).
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Tap on the “Sharing” tab at the bottom of the screen.
2. Add Friends (If Not Already Added)
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Tap the “+” button in the top-right corner.
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Enter the name or email of the person you want to add.
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Once they accept your request, you can start a competition.
3. Start a Challenge
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Select the friend you want to challenge.
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Tap “Compete with [Friend’s Name]”.
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Choose “Invite to a 7-Day Challenge” and wait for them to accept.
4. Earn Points and Win the Challenge
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You earn points based on the percentage of your Activity Rings you close each day.
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A maximum of 600 points per day can be earned, and the person with the most points after 7 days wins.
Once your challenge is active, you’ll get updates and reminders to keep moving and stay motivated. Now that you know how to set up a challenge, let’s explore some top fitness challenges you can try on your Apple Watch!
Best Fitness Challenges to Try on Apple Watch ⌚🔥
Apple Watch makes fitness fun and competitive by allowing users to challenge themselves and friends. Here are some of the best fitness challenges you can try to stay motivated and push your limits!
1. 7-Day Activity Challenge 🏆
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Compete with a friend for 7 days by earning points based on Activity Rings.
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The person with the highest points at the end of the week wins!
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Perfect for daily motivation and building healthy habits.
2. Monthly Goals Challenge 📅
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Apple Watch automatically sets a personal fitness goal each month.
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Complete the challenge by hitting the target before the month ends.
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Great for long-term fitness consistency.
3. 30-Day Step Challenge 🚶♂️
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Set a daily step goal (e.g., 10,000 steps) and track it using Apple Health.
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Challenge yourself or compete with friends to see who stays consistent for 30 days.
4. Move Ring Streak Challenge 🔴
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Close your Move Ring (calories burned) every day for a set period (e.g., 14, 30, or 60 days).
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Helps improve discipline and daily activity levels.
5. Weekend Warrior Challenge 🏋️
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Push yourself on Saturdays and Sundays by doubling your normal calorie burn or workout time.
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Ideal for those who struggle with weekday workouts.
6. Outdoor Adventure Challenge 🥾
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Set a goal to hike, bike, or run a certain distance in a week or month.
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Track your progress using Apple Watch’s GPS features.
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Perfect for those who love outdoor fitness.
7. Custom Group Challenges 👥
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Use third-party apps like Challenges, Stridekick, or Fitness+ to create custom challenges for friends or coworkers.
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Compete in fun categories like calories burned, steps taken, or workouts completed.
8. Apple Watch Special Event Challenges 🎖️
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Apple releases limited-time challenges on special occasions (e.g., Heart Month, Earth Day, New Year’s Challenge).
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Complete them to earn exclusive digital badges and trophies in the Fitness app.
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Why These Challenges Work
Fitness challenges on Apple Watch help you stay accountable, increase motivation, and make workouts more engaging. Whether you prefer solo challenges or friendly competition, there’s an option for everyone!
Tips to Stay Motivated in Fitness Challenges 🏋️🔥
Sticking to a fitness challenge can be tough, but with the right mindset and strategies, you can stay motivated and crush your goals! Here are some powerful tips to keep you going.
1. Set Realistic Goals 🎯
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Choose a challenge that fits your fitness level and lifestyle.
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Avoid setting unrealistic targets that may lead to frustration.
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Start small and increase intensity gradually.
2. Use Apple Watch Reminders & Alerts ⏰
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Enable notifications to remind you to stand, move, and exercise.
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Set custom alerts for your daily step goal or workout schedule.
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Seeing progress on your Activity Rings keeps you motivated!
3. Compete with Friends 👥
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Invite friends to join Apple Watch fitness competitions.
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A little friendly competition can push you to stay active.
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Send cheers or taunts via the Fitness app to keep things fun!
4. Reward Yourself 🎁
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Set mini-rewards for achieving milestones (e.g., new workout gear, a cheat meal, or a rest day).
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Celebrate small wins to stay encouraged.
5. Track Your Progress 📊
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Use the Activity app to monitor your workouts, steps, and calorie burn.
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Seeing your progress helps you stay accountable and motivated.
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Take screenshots of your achievements and share them with friends!
6. Change Up Your Routine 🔄
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Avoid boredom by trying different workouts like running, HIIT, yoga, or swimming.
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Apple Fitness+ offers a variety of guided workouts to keep things fresh.
7. Join Apple Watch Special Challenges 🎖️
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Participate in limited-time Apple challenges to earn badges and achievements.
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Completing them gives you a sense of accomplishment.
8. Stay Hydrated & Eat Well 💧🥗
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Proper nutrition and hydration boost energy levels and performance.
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Avoid processed foods and focus on a balanced diet for better results.
9. Find an Accountability Partner 💪
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A workout buddy can push you to stay consistent.
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Check in regularly and support each other’s fitness goals.
10. Don’t Be Too Hard on Yourself ❤️
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If you miss a day or struggle, don’t give up!
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Focus on progress, not perfection—every small effort counts.
By following these motivation-boosting tips, you’ll be able to stay on track and crush your fitness challenges with Apple Watch!
Benefits of Doing Fitness Challenges on Apple Watch 🎯🔥
Participating in fitness challenges on Apple Watch isn’t just about closing rings—it comes with real health and motivation benefits that keep you moving. Whether you’re competing with friends or challenging yourself, these benefits make every step count!
1️⃣ Increased Motivation & Accountability
Competing with friends or setting personal goals pushes you to stay consistent. Seeing real-time progress on your Activity app encourages you to move more and stay on track.
2️⃣ Better Health & Fitness Levels
Regular movement from challenges can help improve cardiovascular health, strength, endurance, and overall fitness. It’s a fun way to make exercise a habit without feeling like a chore.
3️⃣ Fun & Engaging Workouts
Challenges bring excitement to daily exercise. Whether you’re aiming for a 7-day streak or joining a monthly competition, the game-like nature keeps workouts engaging and enjoyable.
4️⃣ Personal Progress Tracking 📈
Apple Watch tracks your workouts, calories burned, steps taken, and active minutes, giving you a clear picture of your fitness journey. Reviewing past achievements helps you set better goals for the future.
5️⃣ Social Connection & Friendly Competition
Competing with friends adds a social element to fitness. The Apple Watch lets you send cheers or playful taunts, making workouts more fun and interactive.
6️⃣ Rewards & Achievements 🏅
Apple’s badges and awards give you tangible recognition for your efforts. Earning a new medal for hitting a fitness goal adds an extra layer of motivation.
7️⃣ Customizable Challenges for Every Fitness Level
From beginners to athletes, fitness challenges can be tailored to different goals—whether it’s walking more, hitting a calorie goal, or completing intense workouts.
💡 Bottom Line: Fitness challenges on Apple Watch turn daily movement into a fun, rewarding, and motivating experience. They help you stay active, track progress, and push your limits while making fitness feel like a game!
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Final Thoughts & Why Fitness Challenges Matter 🏆💯
Fitness challenges on the Apple Watch aren’t just about competition—they’re a fun and effective way to stay active, push your limits, and build lasting healthy habits. Whether you’re looking to lose weight, increase endurance, or simply move more, these challenges provide the motivation and accountability needed to stay on track.
Why Fitness Challenges Matter 💪🔥
✅ Encourage Consistency – Small, daily efforts lead to long-term results.
✅ Boost Motivation – Competing with friends makes fitness more exciting.
✅ Improve Health – Regular movement lowers stress, boosts energy, and enhances overall well-being.
✅ Track Progress Easily – Apple Watch keeps all your fitness data in one place.
By taking part in Apple Watch fitness challenges, you’re not just improving your physical health—you’re building discipline, confidence, and a stronger mindset. So, set your next challenge, invite some friends, and keep closing those rings!
🔥 Ready to take your fitness journey to the next level? Start your next Apple Watch challenge today and see the difference it makes in your life!
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FAQs: Fitness Challenges on Apple Watch ❓⌚
Here are some of the most commonly asked questions about fitness challenges on Apple Watch, along with detailed answers to help you get the most out of your Apple Watch fitness experience.
1️⃣ How do I create a fitness challenge on my Apple Watch?
To create a fitness challenge, open the Fitness app on your iPhone, go to the Sharing tab, select a friend, and tap “Compete with [Friend’s Name]”. The challenge lasts for 7 days, and you earn points based on your activity rings progress.
2️⃣ Can I do fitness challenges on my Apple Watch alone?
Yes! You can set personal challenges by aiming to close your Activity rings daily, hitting a step count goal, or completing Apple’s Monthly Challenges in the Fitness app.
3️⃣ Why isn’t my Apple Watch tracking my challenge progress?
If your Apple Watch isn’t updating your challenge progress, try the following:
✅ Ensure Wi-Fi & Bluetooth are enabled.
✅ Restart your Apple Watch & iPhone.
✅ Check if Activity Sharing is turned on in the Fitness app.
✅ Update your watch to the latest software version.
4️⃣ Can I invite multiple people to a fitness challenge?
Currently, Apple Watch only allows one-on-one competitions in the Fitness app. However, you can use third-party apps like Challenges, Strava, or Nike Run Club to compete in group fitness challenges.
5️⃣ How do I win a fitness challenge on Apple Watch?
You win by earning the most points in 7 days. Points are based on the percentage of Activity rings you close (Move, Exercise, Stand). You can earn a maximum of 600 points per day and up to 4,200 points per week.
6️⃣ What happens if I miss a day in a fitness challenge?
Missing a day won’t disqualify you, but it will lower your total score. However, you can still catch up by closing more rings on the remaining days.
7️⃣ Can I earn awards from fitness challenges?
Yes! Winning a challenge earns you special badges in the Fitness app, which you can view under the Awards section.
8️⃣ Do Apple Watch fitness challenges work without an iPhone?
Your Apple Watch tracks your activity independently, but you’ll need an iPhone to set up, view, and manage challenges.
9️⃣ What are some third-party apps for group fitness challenges?
If you want to compete with more than one person, try apps like:
✔️ Challenges App – Best for Apple Watch users.
✔️ Strava – Great for runners & cyclists.
✔️ Nike Training Club – Offers guided workouts.
🔟 How do I track my challenge history?
Go to the Fitness app on your iPhone, tap Sharing, and check past challenges & scores under your friend’s profile.