Garmin: How to Track Dip Exercises, Create Custom Workouts, and Optimize Strength Training

How to set dip on Garmin?

Setting "dip" on your Garmin device primarily refers to configuring your watch to track or incorporate the dip exercise into your strength training routines, as "dip" is not a standalone, pre-defined setting within Garmin's core device functions. This typically involves creating custom workouts or utilizing the strength activity profile for manual logging.

Understanding "Dip" in the Garmin Ecosystem

When referring to "dip" in the context of Garmin, it almost invariably pertains to the dip exercise – a fundamental bodyweight movement that primarily targets the triceps, chest, and anterior deltoids. Garmin devices are sophisticated tools for tracking a wide array of fitness activities, including strength training. However, unlike running or cycling, strength exercises like dips require a specific approach to logging due to their varied nature in terms of sets, repetitions, and potential added weight. Garmin facilitates this through custom workout creation, manual activity tracking, and integration with its Connect IQ store for specialized applications.

Method 1: Creating Custom Workouts for Dips via Garmin Connect

The most structured and guided way to "set" or integrate dip exercises into your Garmin routine is by creating a custom strength workout in Garmin Connect, then syncing it to your device. This ensures your watch guides you through each set, rep, and rest period.

• Step 1: Access Garmin Connect
  • Open the Garmin Connect app on your smartphone or log in to the Garmin Connect website (connect.garmin.com) on your computer.
• Step 2: Navigate to Workouts
  • From the main menu, go to Training > Workouts.
  • Select Strength as the workout type and then choose Create New Workout.
• Step 3: Add the Dip Exercise
  • You'll see an option to "Add Exercise." Search for "Dip" or "Triceps Dip." If a specific exercise isn't found, you can create a Custom Exercise and name it "Dip" or "Weighted Dip."
  • Once added, you can specify the exercise details:
    • Sets: The number of sets you plan to perform.
    • Repetitions (Reps): The target number of repetitions per set.
    • Weight: If performing weighted dips, you can input the weight.
    • Rest: Define the duration of rest between sets.
• Step 4: Structure Your Workout
  • Continue adding other exercises if it's part of a larger routine, or simply add multiple sets of dips.
  • You can also add Rest steps, Warm-up steps, or Cool-down steps.
• Step 5: Name and Save
  • Give your workout a descriptive name (e.g., "Upper Body Strength - Dips Focus," "Dip Progression Workout").
  • Save the workout.
• Step 6: Send to Device
  • From the saved workout page, select the option to "Send to Device" (usually an icon resembling a phone or watch).
  • Ensure your Garmin device is synced with Garmin Connect (either via Bluetooth with your phone or Garmin Express on a computer).
• During the Workout on Your Watch:
  • On your Garmin watch, go to your activity profiles, select Strength, and then choose the custom workout you just synced.
  • Your watch will guide you through each step, prompting you when to start a set, when to rest, and allowing you to confirm or adjust the reps performed for each set.

Method 2: Manual Strength Activity Tracking on Your Garmin Device

If you prefer a less structured approach or spontaneously decide to do dips, you can use your Garmin's generic strength activity profile and manually log the details.

• Initiate a Strength Activity:
  • On your Garmin watch, select your Activity Profiles (usually by pressing the start button).
  • Choose the Strength activity.
  • Press the start button to begin the activity.
• Track Sets and Reps:
  • Your watch will display a timer and often attempt to auto-detect sets and reps. For exercises like dips, auto-detection can be hit or miss depending on your form and device model.
  • Use the Lap button on your watch to manually mark the end of each set and the beginning of your rest period. This creates distinct "sets" in your data.
  • During the rest interval, some advanced Garmin watches will allow you to manually input the number of repetitions you just completed for the previous set.
• End the Activity:
  • Once you've completed all your dips and other strength exercises, press the stop button and then save the activity.
• Post-Workout Editing in Garmin Connect:
  • After syncing your watch, open Garmin Connect.
  • Locate your recently saved strength activity.
  • You can now edit the activity:
    • For each "set" you marked, you can specify the Exercise Type (e.g., "Dip," "Weighted Dip").
    • Adjust the Reps and Weight for each set to accurately reflect your performance.
    • Garmin Connect will then provide a comprehensive overview of your dip performance, including total reps, volume, and rest times.

Method 3: Leveraging Connect IQ Apps for Enhanced Dip Tracking

The Garmin Connect IQ Store offers a marketplace for third-party apps, widgets, and data fields that can extend your device's functionality. Some apps are specifically designed to improve strength training tracking, including more accurate rep counting for exercises like dips.

• Explore Connect IQ Store:
  • Access the Connect IQ Store via the Garmin Connect app or website.
  • Search for "strength," "rep counter," "gym," or specific exercise apps.
• Installation:
  • Once you find an app that suits your needs, download and install it to your compatible Garmin device.
• App Functionality:
  • These apps may offer features like:
    • More robust algorithms for automatic rep counting for specific exercises.
    • Graphical displays of sets and reps.
    • Pre-set workout libraries that include dip variations.
    • Advanced metrics tailored to strength performance.

Optimizing Your Garmin for Comprehensive Strength Training

To get the most out of tracking dips and your overall strength regimen with Garmin:

• Customize Data Fields: During a strength activity, you can customize the data screens on your watch to display relevant metrics such as heart rate, timer, current set number, and rest timer. This helps you stay focused and informed.
• Understand Auto Set/Rep Detection: While Garmin devices have improved, auto-detection of sets and reps, especially for complex or less common exercises, is not always 100% accurate. For precise tracking of dips, manual input or post-workout editing remains the gold standard.
• Utilize Heart Rate Monitoring: Wear your Garmin device with its optical heart rate sensor, or pair an external chest strap for more accurate heart rate data. This helps track your exertion levels, caloric expenditure, and recovery.
• Leverage Garmin Connect for Analysis: After syncing, Garmin Connect provides detailed insights into your strength workouts, including total volume, estimated training load, and progress over time. This data is invaluable for periodization and understanding your physiological adaptations.

Best Practices for Tracking Dips and Maximizing Data Utility

• Consistency is Key: Whether using custom workouts or manual tracking, consistently log your dip performance (reps, sets, weight) to build a reliable history of your progress.
• Focus on Form: No amount of data can compensate for poor form. Ensure proper biomechanical execution of dips to maximize muscle engagement and prevent injury. Your Garmin tracks your output, but your technique drives the quality of that output.
• Regular Review and Adjustment: Periodically review your dip performance in Garmin Connect. Are you increasing reps, sets, or weight? This data should inform your future training adjustments and progression.
• Device Compatibility: Be aware that specific features and the sophistication of strength tracking can vary significantly between different Garmin watch models. Consult your device's manual for specific capabilities.