How does the rest timer work on my Apple Watch?

In StrongLifts on Apple Watch, the rest timer starts after each set. It counts up and shows your target: 3min after a successful set, 5min after a set with failed reps.

Start the rest timer

1. On the set page, tap the big circle. StrongLifts logs the set.
2. The rest timer starts automatically.

Close the rest timer

1. Log a set. The rest timer starts automatically.
2. Tap the check mark at the top left.
3. The rest timer closes and the next set shows.

You can also close the rest timer with double tap: tap your index finger and thumb together twice, on the hand that wears your Apple Watch. Double tap works on Apple Watch Series 9 or later, Apple Watch Ultra 2 or later, and Apple Watch SE 3.

When the rest timer starts

The rest timer starts automatically after your last tap on the set circle.

You get a rest after each work set and after your last warmup set.

You get no rest in two cases:

• Between warmup sets. They're light. Add weight to the bar and do your next set. This helps you warm up faster and keeps your workout short.
• After the last set of an exercise. The next exercise starts with light warmup sets. So you do not need to rest extra. Just set the equipment and start.

What the rest screen shows

• The time since your set. It counts up from 0:00.
• A red ring. The ring is full when your rest time is done.
• Your rest time, for example "Rest 3min".
• Your heart rate, if your Watch has a recent reading.
• Your next set: the weight, the exercise and how many sets you've done.

See the plates for your next set

You can see which plates to add to the bar while the rest timer runs.

1. On the rest screen, turn the Digital Crown or swipe up.
2. The plates for one side of the bar show.
3. To see the rest timer again, turn the Digital Crown back or swipe down.

During your warmup, tap the plate button at the top left to see the plates to add to the bar.

Get the rest vibration on your Watch

When you log your sets on your Watch, your Watch vibrates when your rest is done. Your iPhone makes no sound. For this, StrongLifts needs access to Health workouts.

1. On your iPhone, open StrongLifts, tap the "Settings" tab, then tap "Rest Timer". Turn on "Rest Timer".
2. Start your workout on your Watch.
3. The first time, your Watch asks for access to Health workouts. Tap "Allow".
4. If you did not allow Health access, open the Health app on your iPhone. Tap "Summary", then tap your picture or initials. Under "Privacy", tap "Apps", then "StrongLifts". Turn on "Workouts".

If you do not allow Health access, your iPhone sends the alert "Rest done" instead of the Watch vibration. If your iPhone is locked, the alert comes on your Watch. If you use your iPhone, the alert comes on your iPhone, and your Watch does not vibrate.

How long to rest between sets

StrongLifts uses the rest times from your iPhone. Each exercise has its own rest times. The default is 3min if you completed all reps and 5min if you failed.

To change the rest times:

1. On your iPhone, open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Under "Rest Times", tap an exercise.
4. Tap "After successful set" or "After failed set" and pick your rest times.

Turn the rest timer or the alert off

1. On your iPhone, open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Turn off "Rest Timer" to stop all rest timers, also on your Watch. A rest that runs now stops.
4. Or keep "Rest Timer" on and turn off "Sound" under "Alerts".

"Sound" changes only the alert from your iPhone. The alert "Rest done" then shows, but it makes no sound. While the workout runs on your Watch, your Watch still vibrates.