Tonal Programs Women Love

For women of all ages, exercise—and strength training in particular—has been shown to  reduce stress, improve heart health, and help preserve bone density, which may lower your risk of osteoporosis. In terms of body composition, lifting weights increases lean muscle mass, which research shows can decline by 10 percent every decade past 30.

Gaining full-body strength makes it easier to move and avoid injuries. “Even if it’s just being able to enjoy our day-to-day without any pain, having strong muscles means healthy ligaments and tendons, which means healthy joints,” says Tonal coach and certified personal trainer Ash Wilking.

Don’t let the myth that strength training can make you “bulky” stop you from getting in on the action. Women produce far less muscle-building testosterone than men, and more progesterone, which actually breaks down muscle tissue. It becomes even harder for women to build muscle as they approach menopause.

“What I always tell my female clients, in particular, is be afraid of losing muscle mass, don’t be afraid of gaining muscle mass,” says Jenna Moore, Tonal’s Senior Manager of Performance and Talent. Because losing muscle mass after menopause can slow metabolism and negatively impact body composition, it’s never too early—or too late—to start strength training.

On Tonal, there are a variety of programs that are great for women, whether you’re pregnant, postpartum, going through perimenopause or menopause, or are new to strength training.

Lift for Everyday Strength

No matter your gender or age, the basics of strength training are the same: lift weights that challenge your muscles, fuel up, and recover between workouts. There are hundreds of programs on Tonal that follow these science-backed principles, for all levels and fitness goals, that female members love. These are some of the most popular.

Breakthrough: Level I
Multiple Coaches | Improve Fitness | Beginner | 3x/4 weeks | 33-46 min
Establish a strong foundation in workouts that put quality over intensity. Improve stability, mobility, and body awareness in functional exercises that translate to real-life movement. 

8 Weeks to Lean
Coach Woody | Get Lean | Intermediate | 4x/8 weeks | 30-51 minutes
Commit to two months of shifting body composition as you spike your heart rate in cluster sets and conditioning blocks, and build lean muscle in metabolic resistance training. 

Pilates Precision and Power
Coach Kristin | Improve Fitness | Intermediate | 4x/4 weeks | 23-37 min
The precision and control of Pilates meets the power of resistance training in this program that combines Pilates exercises for mobility, alignment, and balance with compound lifts for strength. 

Heavy Sets in 30
Coach Ackeem | Build Muscle | Advanced | 4x/4 weeks | 28-33 min
Forget tiny dumbbells—you need to lift heavy to make real strength gains. Challenge yourself in low-rep sets of big lifts in these efficient, 30-minute workouts. 

12 Weeks to Jacked
Coach Joe | Build Muscle | Advanced | 4x/12 weeks | 36-53 min
One of Tonal’s all-time most popular programs is a hit among women looking to make long-term progress through the science-backed method of periodized training. Alternate between phases of accumulation (high-rep sets for hypertrophy) and intensification (heavy lifts for strength) to make gains you can see and feel. 

Power Your Pregnancy

Strength training during pregnancy can ease common aches and pains, give you an emotional boost, and help you prepare for the physical demands of childbirth and motherhood. Research shows staying active can also improve health outcomes and reduce the risk of complications. Try these Tonal programs, tailored for the unique demands of each stage of your pregnancy*: 

Prenatal Strength: First Trimester Support
Coach Ash | Improve Fitness | Beginner | 3x/2 weeks | 40-50 min
Lay the groundwork for an active pregnancy with workouts that blend strength, mobility, and mindfulness. Build confidence for the changes to come as you learn to safely train your core and pelvic floor.

Prenatal Strength: Second Trimester Shift
Coach Ash | Improve Fitness | Beginner | 3x/2 weeks | 32-40 min
Take advantage of the second-trimester energy surge to challenge yourself with barbell supersets and compound exercises while continuing to focus on pelvic floor and core stability. 

Prenatal Strength: Third Trimester Resilience
Coach Ash | Improve Fitness | All Levels | 3x/2 weeks | 34-44 min
Maintain strength through the end of your pregnancy by emphasizing stability and mobility as you improve pelvic floor engagement, promote circulation, and foster mental resilience. 

Prenatal Functional Strength
Coach Betina | Improve Fitness | All Levels | 3x/2 weeks | 37-43 min
Safe for all three trimesters, these full-body workouts are designed to help you move with ease, improve stability, and strengthen your pelvic floor. 

Make Your Postpartum Return

Returning to exercise after baby is a deeply personal journey. Move at your own pace in these Tonal programs geared to meet you where you’re at in each phase of your postpartum recovery.*

Postpartum Rebuild
Coach Betina | Improve Fitness | Beginner | 3x/2 weeks | 29-41 min
Reconnect with your body as you gradually rebuild strength and muscle control in this program that includes special considerations for C-section recovery, along with the physical demands of newborn care.

Postpartum Momentum
Coach Betina | Improve Fitness | Intermediate | 4x/2 weeks | 30-39 min
Once you’re at least six months postpartum, start gaining confidence in progressively heavier lifts and athletic exercises that support everyday movement patterns. 

Work With Your Hormones 

Hormonal changes during perimenopause and menopause can make it more difficult for women to build muscle and lose fat. During these decades, it’s especially important to lift heavy and work at intensities that keep your metabolism fired up. Even before these changes occur, some women may find that hormonal shifts during the menstrual cycle can affect their energy levels throughout the month. These Tonal programs are geared toward working with your hormones. 

Cycle Sync Strength
Multiple Coaches | Improve Fitness | Advanced | 4x/4 weeks | 22-51 min
Created in collaboration with leading female physiology expert Stacy Sims, PhD, this four-week program is designed to optimize your training by switching up the workouts each week to match the phases of your menstrual cycle. 

Next-Level Strength
Coach Tanysha | Build Muscle | Intermediate | 4x/4 weeks | 35-50 min
Level up your skills and confidence in big lifts with this strength-focused program that’s all about moving heavy weights to make real gains. 

Strong for Life
Coach Kristin | Build Muscle | Beginner | 3x/2 weeks | 26-31 min
Support joint, bone, and muscle health as you learn to lift with confidence in functional exercises that mirror how you move in everyday life.

Reclaim Your Power
Coach Woody | Improve Fitness | Intermediate | 3x/4 weeks | 29-35 min
Power, or your ability to move and react quickly, is one of the first physical attributes to fade with age. Combat that loss with workouts that train your ability to generate force quickly, boost your reaction speed, and improve resilience against fatigue. 

*Note: The information provided in this article is for educational and informational purposes only. Always consult with your physician or healthcare provider before starting any fitness program while pregnant or postpartum.