Buzz
Fitness watches are ideal for activities like running, but certain models also have the capability to track and even guide you through strength training sessions. Today, we’re exploring Garmin's strength training features: how to set up workouts, utilize them, and a sneak peek at the new Strength Coach.
How to Access Strength Workouts on Garmin Connect
We'll go over how to create workouts shortly, but first, it's worth mentioning that there are already some strength workouts available for immediate download. If you'd like to select one and get started right away, simply open either your Garmin Connect app or Garmin Connect on the web, navigate to Training & Planning, then Workouts, and select Find a Workout.
You’ll have access to a variety of workouts in a library, where you can filter by type, such as weights, yoga, or bodyweight cardio. Most of these sessions are quick, straightforward, and require minimal equipment. If you're already experienced in strength training, you may prefer creating your own workouts or using the coaching feature, but these pre-made ones are perfect for beginners.
The coach feature operates similarly to the adaptive running coach plans. You can read more here from Garmin, but essentially, you begin by selecting Garmin Coach, specifying your goals and schedule. Daily workouts will then be suggested. The image above demonstrates a Push/Pull/Legs program set by Garmin Coach. It allowed me to decide which exercises to perform on which day, set my max lifts as benchmarks (using percentages), and even gave me the option to adjust exercises before adding them to my calendar.
How to Build Strength Workouts Using Garmin Connect
I’ll guide you through the process step-by-step since I was so confused the first time I tried to create a workout. You can do this either on your phone or online. Personally, I usually create my workouts on the phone, and it’s not difficult once you get the hang of it.
Open the “More” menu on your phone (or the sidebar on the web), then select Training & Planning, followed by Workouts, and choose Create a Workout. From this point, select Strength, and you’ll be provided with a basic workout template that includes a warmup, cooldown, and one exercise slot.
To add exercises, tap Add Round, which will display a workout card and a recovery card, both labeled with '2 Rounds' at the top. Here's how to transform this into a typical sets-and-reps format. For example, we aim to do four sets of five deadlifts at 200 pounds:
Tap the workout card.
Select an exercise (deadlift), enter a weight (200 pounds), and choose a target type (Reps). In this case, the target will be five reps. Tap the arrow in the top left corner to return to the main workout editor.
For the recovery card, change the type to Rest instead of Recovery. Set the target type to Time, and adjust it to three minutes. Return to the main workout screen once again.
Next, tap the dropdown at the top of the round and set it to the number of sets you want (four). If supported by your watch, you can choose Skip Last Recovery to skip the final rest period.
Before adding another set, tap Add Step at the bottom of the screen. Set this new step to Rest (outside the repeat cycle) and set the target to Lap Button Press.
You now have a repeat that will give you four sets of five deadlifts, each followed by a three-minute rest period. Once you complete the last set, the rest will continue until you press the lap button. This is designed to give you enough time to gather equipment and prepare for the next exercise.
Continue adding repeats and steps as needed, and don't forget to save your workout when you're finished.
How to transfer Garmin workouts to your watch
Once you've created a workout, it won’t automatically appear on your watch. To send it, simply tap the 'send to watch' icon located in the top right corner of your screen while viewing the workout.
Alternatively, you can schedule a workout, and it will automatically sync to your watch on the selected day. Use the three-dot menu to add it to your calendar.
How to access a Garmin strength workout from your watch
There are multiple ways to find strength workouts, but here's the simplest method: When it's time for the gym, press the button to start an activity. Instead of choosing Strength, scroll down and select Workouts. Then pick the one you’d like to follow.
Pay attention: You’ll need to choose the workout, confirm that you want to perform it, and start it. (Simply press the select button repeatedly until the workout begins.)
The exact button functions may vary depending on your watch model, but for a Forerunner, the top right button starts and stops the workout, while the bottom right button is used for laps. (During a rest period, pressing the lap button lets you skip to the end of the rest and move on to the next set.) From the top right button, you can also skip a group of sets (for example, if the squat rack is occupied, you can bypass squats) and later use the menu to View Skipped and add it back in.
Why I enjoy using the strength training feature
The reason I enjoy the strength workout feature is mainly because of the timed rests. It's easy to get distracted by your phone between sets and lose track of time, only to realize it's been ten minutes since your last deadlift. But by setting up my workout as described, all I need to do is press the lap button after completing a set. Then, three minutes later, my watch will buzz to remind me it's time for the next set.
Pro tip: Set your rest timer to the longest duration you might want to rest between sets. If you're aiming for three to five minutes, set it to five minutes. If you're ready after three, simply press the lap button to skip the remaining rest time.
You can program exercises in various ways beyond the usual sets and reps. For instance, you can set the Target Type to Time for a five-minute density set. Or you can try EMOMs (every-minute-on-the-minute intervals) by placing a single card inside a repeat, and setting that card to a one-minute target time. The watch will beep at the top of each minute.
The Garmin strength features I don't use
Honestly, I don’t pay much attention to the weights or reps in the app. By default, the watch will prompt you after each set to input how many reps you did and what weight you lifted. I’ve disabled this feature and don’t bother setting rep or weight targets. I use the workouts for timing, not for logging my workout details. (I keep a notebook for that.)
I’ve also found the automatic set detection and rep counting to be not very helpful. Sometimes the watch is surprisingly accurate—how did it know I was doing pull-ups?!—but it’s not reliable enough to be consistently useful. It also doesn’t recognize many Olympic weightlifting movements I do. As for rep counting, it’s occasionally decent, but more often it’s not helpful. Once again, I prefer writing down my reps in a notebook rather than messing around with selecting numbers on my watch screen after each set.
