Workout Wizard

Training questions, answered with the research

One question per guide, the answer first, and the studies behind it.

Energy7-minute read

Is the Apple Watch accurate for weight lifting calories?

Not very. In 2026 lab tests the Apple Watch read heart rate well during lifting but put sessions at about double the calories measured.

Lifting with Apple Watch and iPhone

Your Watch, Health and Lock Screen in the gym.

Apple Watch6-minute read

How do you track strength training on Apple Watch?

Hypertrophy programming

Sets, effort and progression, from the research.

Programming6-minute read

How many sets per muscle per week, and does bench press count for your triceps?

Programming8-minute read

How should you apply progressive overload, week by week?

Rest between sets

How long to rest, and why.

Rest5-minute read

How long should you rest between sets to build muscle?