Let’s be honest: the Apple Watch is a fantastic piece of technology. It’s sleek, it notifies you when your mom texts, and it makes you feel like a sci-fi character when you pay for coffee with your wrist. But there is a massive misconception floating around the Apple ecosystem that you absolutely need a wearable device to track your fitness journey. We are here to bust that myth wide open.
The truth is, the iPhone in your pocket is a sophisticated, sensor-packed powerhouse capable of tracking steps, distance, climbing stability, and even your calorie burn. Whether you are saving money, prefer the look of a classic analog watch, or simply don't like wearing things on your wrist, you can still be a data-driven athlete. Let’s dive into how to master fitness tracking using nothing but your iPhone.
1. The "Move" Ring is Now for Everyone
For years, the famous "Closing Your Rings" gamification was an exclusive club for Apple Watch owners. If you didn't have the watch, you didn't get the satisfying animation of closing the red Move ring. However, thanks to recent iOS updates (specifically starting with iOS 16), Apple opened the Fitness app to all iPhone users.
Your iPhone uses its onboard motion sensors to calculate your calories burned based on your movement. It tracks how much you walk, climb stairs, and hustle throughout the day to fill that red ring. Here is how to make sure you are set up to start closing rings:
- Open the Fitness app on your iPhone (if you deleted it, you can redownload it from the App Store for free).
- Follow the on-screen prompts to set up your profile. Be honest about your height, weight, and age, as this data helps the iPhone calculate calorie burn accurately.
- Set a daily Move Goal. If you aren't sure where to start, the app will suggest a goal based on your activity levels.
Pro Tip: Add the Fitness widget to your Home Screen or Lock Screen. Seeing that red ring progress every time you unlock your phone is a powerful psychological motivator to take the stairs instead of the elevator!
2. Mastering the Apple Health App
While the Fitness app is your visual dashboard, the Health app (the one with the white heart icon) is the brain behind the operation. It acts as a central hub where all your data lives. Your iPhone has a built-in "Motion Coprocessor"—a fancy term for a chip that efficiently tracks your movement without draining your battery.
To ensure your iPhone is tracking you correctly, you need to verify your settings:
- Go to Settings > Privacy & Security.
- Tap on Motion & Fitness.
- Ensure that Fitness Tracking is toggled ON.
- Make sure the "Health" app is toggled on in the list below.
Once this is enabled, your phone automatically counts your steps, walking/running distance, and flights of stairs climbed. You don't need to press "start" or open an app; just carry your phone with you. The Health app also calculates metrics like "Walking Asymmetry" and "Step Length," which can be great indicators of your overall mobility and balance.
3. Leveraging Third-Party Apps for GPS Workouts
The one limitation of the iPhone is that it cannot track your heart rate from your pocket. However, it excels at GPS tracking. If you are a runner, cyclist, or enthusiastic walker, third-party apps can turn your iPhone into a top-tier training computer.
Apps like Strava, Nike Run Club, or MapMyRun utilize the iPhone’s precise GPS hardware to map your routes, calculate your pace, and estimate your elevation gain. Because these apps sync directly with Apple Health, any workout you record in them will contribute to closing your red Move ring in the Fitness app.
Here is the best workflow for a phone-only workout:
- Download a dedicated tracker app (e.g., Nike Run Club for running, Strava for cycling).
- Go to the app's settings and ensure it is connected to Apple Health.
- Before you start your exercise, open the app and hit "Start."
- Secure your phone. Holding it in your hand is okay, but it alters your running form.
Gear Recommendation: Since you aren't wearing a watch, invest in a good armband or a running belt (like a FlipBelt). This keeps the phone tight against your body, which improves step-tracking accuracy and keeps your hands free.
4. Tracking Non-Cardio Activities
What if you are into yoga, pilates, or weightlifting? These activities don't involve a lot of steps or GPS distance, so the iPhone’s motion sensors might underestimate your effort. Without a heart rate monitor, the phone doesn't know you are struggling under a heavy barbell.
For these activities, the secret is Manual Entry or specialized apps. It might sound tedious, but it takes ten seconds and keeps your data streak alive.
To manually add a workout:
- Open the Health App.
- Tap Browse > Activity > Workouts.
- Tap Add Data in the top right corner.
- Select your activity type (e.g., Traditional Strength Training), enter the duration, and the estimated calories (you can find calculators online for this).
Alternatively, apps like Nike Training Club or various Yoga apps allow you to follow a video workout. Once the video ends, the app tells Apple Health, "Hey, they just did 30 minutes of high-intensity yoga," and your Move ring updates accordingly.
5. Accuracy Hacks for the Watch-Free User
If you are relying solely on your iPhone, placement matters. If your phone is sitting on your desk while you pace around the office on a call, you are losing credit for those steps. If the phone is in a loose purse that is swinging wildly, your step count might be inflated—or if the purse is stationary in a shopping cart, it might not count at all.
To get the most accurate data possible, follow these guidelines:
- The Pocket Rule: The front pants pocket is generally the "sweet spot" for accuracy. It is close to your hip, which is the pivot point for leg movement.
- Calibrate Your Stride: Go for a walk outside in an area with good GPS reception for at least 20 minutes while holding your iPhone or keeping it in your pocket. This helps the iPhone learn your stride length at different speeds.
- Check Data Sources: Sometimes you might have an old iPad or an old iPhone still linked to your account. Go to Health > Steps > Scroll to the bottom to "Data Sources & Access." Make sure your current iPhone is at the top of the list so it takes priority.
While an Apple Watch is a luxury that adds heart rate monitoring and convenience, it is by no means a requirement for fitness. Your iPhone is already capturing a wealth of data. By intentionally using the Fitness app, leveraging GPS for outdoor work, and keeping your phone on your body, you can build a complete, data-rich picture of your health without wearing a thing on your wrist.