Unlock a new level of control in your strength training with the power of your Garmin watch. Forget fumbling with timers or losing track of rest periods – you can now craft and execute precisely timed workouts directly from your wrist.
The process begins within the Garmin Connect ecosystem. Navigate to the “More” menu, then select “Training & Planning,” followed by “Workouts,” and finally, “Create a Workout.” Choose “Strength” to access a basic workout template, complete with a warmup, cooldown, and a single exercise slot.
To build a traditional sets-and-reps routine, start by adding “Rounds.” This creates a workout card and a recovery card, both initially set to “2 Rounds.” Tap the workout card to define your exercise – for example, four sets of five deadlifts at 200 pounds. Select the exercise, weight, and set the target type to “Reps” (five in this case).
Next, refine the recovery period. Change the recovery card to “Rest” and set the target type to “Time,” perhaps three minutes. This ensures consistent, optimized recovery between each set. Adjust the round dropdown to reflect your desired number of sets (four, in our example).
For seamless transitions, add a final “Step” at the bottom of the round, designating it as “Rest” with a “Lap Button Press” target. This allows ample time to prepare for the next exercise without a rigid timer. Continue adding rounds and steps to complete your workout, then save it.
Sending the workout to your watch is simple. Locate the “send to watch” icon on the workout screen. You can also schedule it within your calendar, automatically syncing it to your watch for the designated day.
At the gym, access your strength workout by selecting “Workouts” from the activity menu on your watch, rather than simply choosing “Strength.” Remember to select the workout, confirm your intention to begin, and then start the session – often requiring multiple presses of the select button.
During the workout, the top right button controls start and stop functions, while the bottom right button serves as the lap button. Use the lap button to end timed rests and initiate the next set, or to skip a set if equipment is unavailable. The top right button also allows you to review and re-add skipped exercises later.
The true power lies in the customizable timed rests. Consistent rest periods are crucial for maximizing performance, and the Garmin system eliminates guesswork. Program a slightly longer rest than you anticipate – five minutes if you’re aiming for three to five – and simply press the lap button when you’re ready to begin the next set.
Beyond traditional sets and reps, explore alternative training methods. Utilize the “Time” target type for density sets, or create EMOM (every-minute-on-the-minute) intervals with a one-minute target time, signaled by a beep at the start of each minute.
While the app allows for logging weights and reps, many find the timing features most valuable. Disabling the post-set prompts streamlines the workout experience, allowing you to focus on performance. A simple notebook can be used for detailed record-keeping.
Automatic set and rep detection, while intriguing, can be inconsistent. While occasionally accurate, it’s often more reliable to manually track your progress. The focus should be on utilizing the timing features to optimize your rest and maximize your strength gains.
