Mail track

How to Track Your Fitness on iPhone Without Apple Watch on iOS 16

For the most part, the Fitness app on iOS has only been useful for people with an Apple Watch. The app will sync with your watch and show you all the metrics based on the workouts and activities you’ve participated in over the course of a day. You can see the calories you’ve burned and how you’re doing against the goals you set by checking the rings.

Apple is now making the Fitness app available to all iPhone users on iOS 16; so you no longer need an Apple Watch to see your activity data. In this article, we’ll explain what the Fitness app on iOS 16 offers and how you can use it to track your fitness activity on an iPhone.

What’s new with Fitness on iOS 16?

With iOS 16, Apple’s Fitness app will be accessible on all iPhones, even those not paired with an Apple Watch. This way, you no longer need to own an Apple Watch to gather your activity information in the Fitness app. The app will use your iPhone’s motion sensors to learn your movement or any activity you were involved in.

You can set your movement goals according to your preferences right from the Fitness app and you’ll see the familiar movement ring as you approach and complete your daily activities. Unlike a paired Apple Watch, the Fitness app without a watch will only show you the Move ring. Your activities can also be displayed on the lock screen and home screen via dedicated widgets so you can easily track them without opening the Fitness app.

How to Track Fitness on Your iPhone Without Apple Watch

To track your activities on your iPhone, open the Aptitude app on iOS.

If this is your first time opening the Fitness app on iOS 16, you’ll see the Welcome to Fitness screen showcasing the new features available.

Inside the Summary screen, you’ll see your activity from today in the top half of the screen under “Activity.” This section will show you the following data related to your activities:

  • Your Move data: The “Move” section will display the active calories you have burned during your daily activities.
  • Actions you have taken: You can see the milestones you have completed during your activities under “Steps”.
  • Distance traveled: Inside “Distance” you will see the total distance you have traveled with your iPhone.
  • activity circle: As you approach and reach your daily movement goal, the red colored ring on the right side of the “Activity” box will become a full circle like on an Apple Watch.

When you tap anywhere in the Activity area, the next screen will show detailed information about your activity. You should see your current week’s movement goal rings at the top with an expanded view of today’s activity below. You can scroll through previous weeks from the top and tapping on a specific day will reveal additional details about that day’s activity.

Below, you’ll see your measurement data, including displacement, steps, distance, and flights climbed on a specific day.

To check your activity from a specific day in the past, tap the Calendar icon in the upper right corner.

The next screen will show you the movement data for the current and previous months.

You can share your daily activity metrics with friends and family by tapping the Share icon in the upper left corner.

On the Summary screen of the Fitness app, you can also view activity trends and the rewards you’ve earned based on your daily goals.

Tapping Show More in Trends will give you an overview of your performance over the last 90 days of last year. You can see your average calories burned, distance traveled, and average speed when you walk or run.

When you access the Rewards screen, you will see all the rewards available for your daily activities and those you have completed.

How to change your movement goal on Fitness

The Fitness app on iOS 16 gets one of three ringtones you’d otherwise see when using it with an Apple Watch. This ring, labeled “Move”, will display an approximation of the active calories you may have burned during your workouts and other activities and how much you still need to go to reach your daily goal. You can change your daily movement goal according to your preferences. To do this, open the Aptitude app on your iPhone.

In Fitness, tap your profile picture in the upper right corner of the screen. If you don’t see your profile picture, swipe down to see it.

On the next screen, select Change Move Goal.

You should see your current daily movement goal on your screen. To increase or decrease the number of calories per day, press the + icon Where – icon.

Once you have set the calorie goal, tap Change Move Goal.

The new goal will be set from today, so you will need to achieve this new move goal to close your Move ring on the app.

How to Add a Fitness Widget on iOS 16

With iOS 16, you can now add widgets to your iPhone lock screen as well as the home screen.

On your home screen

To add the Fitness widget to your home screen, press and hold anywhere on your home screen until the icons start wiggling. Now press the + icon in the upper left corner to open the list of widgets.

When a list of available widgets appears, scroll down and select Aptitude.

Next, choose a widget from the two options available by swiping left and right.

Once you have selected the widget, tap Add widget to add it to your home screen.

You can move the widget to your preferred location on the home screen and tap anywhere on it to place it.

Depending on the widget you’ve added, you’ll be able to see your movement metric, movement ring, steps taken, and distance covered during the current day.

On your lock screen

To add the Fitness widget to your lock screen, unlock your iPhone without leaving the lock screen. Now press and hold anywhere on the lock screen to get additional options.

Now press Personalize basically.

When the lock screen enters edit mode, tap the box under the digital clock at the top.

In the Add Widgets overflow menu, scroll down and select Aptitude.

Here you will see two widgets that you can add to track your activities. Tap the widget you want to add. You can add both if you wish.

The selected widget will appear in the box under the clock.

You can also add the Fitness widget in the box above the clock, but this widget will be smaller than the other two.

When you’re done adding the widget, tap Do in the upper right corner to confirm.

The new Fitness widgets will now be visible on your lock screen so you can follow them easily without opening the Fitness app.

What kind of data can you track with Fitness on iPhone?

Since iPhones come with multiple motion sensors, the Fitness app will be able to track steps you’ve taken, distance you’ve covered, flights climbed, and workouts you’ve recorded with third-party apps. This data will then be converted into approximate calories you might have burned during the day, which will contribute to the daily movement goal you set in the app.

The app will display the Move ring like that of the Apple Watch. The exercise and support rings will only be visible in Fitness if you have an Apple Watch, as you need the device to measure data for fast activities, heart rate, your pace and detect the rate at which you get up and move around. Since your iPhone cannot measure these metrics, the Fitness app, when not paired with an Apple Watch, will not display the Exercise and Stand rings.

You will also see a Trends section which shows a compilation of your activity for the last 6 months. Your activity data from the last 90 days will be compared to last year to let you know if your stats are better or worse than before. Like when using an Apple Watch, the updated Fitness app also has a Rewards section to motivate you to complete your activities and improve your stats. The section currently has 20 rewards based on your movement goals and one for each of your workouts and competitions with a friend.

That’s all there is to tracking your activity in the Fitness app on iOS 16.