[Solved] Apple Watch Pausing Workout Automatically? 4 Fixes (2026)

Is your Apple Watch pausing your workout every few seconds? There is nothing more frustrating than finishing a 5K run or a heavy gym set, only to look down and see that your watch has paused for 10 minutes.

If you are facing the “Workout Paused” glitch on your Apple Watch, you are not alone. This issue usually happens due to accidental button presses, dirty sensors, or a specific software setting called “Auto-Pause.”

In the video below, I walk you through the 4 proven methods to stop your Apple Watch from auto-pausing during workouts.

Why Does My Apple Watch Keep Pausing?

Before fixing it, it is important to know why it happens. The most common reasons are:

• Sweat interfering with sensors: The watch thinks it is off your wrist.
• Accidental Button Presses: Bending your wrist during pushups or bench presses hits the Digital Crown.
• Auto-Pause Feature: The software incorrectly thinks you stopped moving.
• Tattoos: Dark ink can block the heart rate sensor light.

Here is how to fix it, step-by-step.

Method 1: The “Sweat & Sensor” Clean (Do This First)

The Apple Watch uses optical sensors on the back to detect if it is being worn. If you sweat heavily, a layer of fluid can form between your skin and the glass, tricking the watch into thinking it has been removed.

The Fix:

1. Before starting your workout, wipe your wrist with a dry towel.
2. Clean the back glass of the Apple Watch to remove dried sweat, sunscreen, or grime.
3. Ensure the band is tight enough that the sensors make direct contact with your skin.

Method 2: Disable “Auto-Pause” (For Runners)

If you are a runner or cyclist, the “Auto-Pause” feature is designed to pause tracking when you stop at a traffic light. However, it can glitch and pause even when you are just moving slowly.

How to turn it off:

1. Open the Watch App on your iPhone.
2. Scroll down and tap on Workout.
3. Find the Auto-Pause setting.
4. Toggle it OFF.

Now, the watch will only pause when you manually press the pause button.

Method 3: Disable “Press to Pause” (For Gym/Lifting)

This is the #1 cause for people who lift weights, do CrossFit, or do pushups. When you bend your wrist back, your skin pushes the Digital Crown and Side Button simultaneously. By default, this action pauses the workout.

How to disable accidental pausing:

1. Go to the Watch App on your iPhone.
2. Tap on Workout.
3. Toggle the switch for Press to Pause to OFF.

Pro Tip: You can also use the Water Lock feature during gym sessions. Swipe right on your watch screen during a workout and tap the “Water Drop” icon. This locks the screen so sweat or sleeves won’t trigger any touches.

Method 4: The Tattoo & Loose Band Fix

If you have wrist tattoos, the dark ink can block the green LED light from the heart rate sensor. The watch interprets this “darkness” as the watch being off your wrist, so it locks the screen and pauses the workout.

The Solution:

• Tighten the Band: Ensure the watch cannot slide up or down.
• Switch Wrists: Try wearing the watch on your non-tattooed wrist.
• Epoxy Sticker Trick: Some users apply a 1-inch clear epoxy sticker over the sensor glass to help the light penetrate the ink (use this at your own risk).

Conclusion

Ideally, disabling Auto-Pause and Press-to-Pause solves this issue for 90% of users. Did this fix the issue for you? Let me know in the comments below!