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Your Daily Lift: A Smart Workout Built Just for You

By Karen Adelson |
Your Daily Lift: A Smart Workout Built Just for You

Next time you step up to Tonal on a busy day, skip the workout browsing and get started faster with Daily Lift, a new beta feature that delivers a workout personalized just for you. 

Drawing on Tonal’s intelligence about your workout habits and informed by Tonal fitness experts, your Daily Lift is a custom workout built and refreshed daily just for you. Your Daily Lift can also be further customized based on your preferences. 

Here’s what you need to know about this highly efficient, personalized workout format.


What is Daily Lift?

Your Daily Lift is a unique, self-paced, custom workout generated just for you, based on your preferences and needs. Taking into account your level, the length of your recent workouts, and your muscle readiness, Tonal creates a new Daily Lift for you each day. Daily Lift also incorporates your personal weekly target for volume, ensuring your workout is appropriately challenging to help you keep making progress without burning out. 

“It’s developed with the professional expertise of our performance team,” says Josh Shapiro, Head of Applied Research at Tonal, “and personalized for you using Tonal's intelligence.”  He explains how each move is specifically chosen for you based on where you’re at on a particular day, just like how a personal trainer would design a workout for a client.

“What makes Daily Lift so special is that it’s a true blend of science and art,” says Jacob Rauch, Performance Manager for Applied Training Science at Tonal. Each workout draws on the logic trainers and fitness experts use in putting together a session—such as which exercises to pair together and in what order. Plus, as Rauch explains, Daily Lift pulls data from Tonal members’ feedback, using the top rated workouts in the Tonal library as inspiration to ensure every session is, as Rauch says, “smooth, cohesive, and effective.” 

Each Daily Lift falls into one of five workout types: 

  • Upper-body push (targeting the chest, shoulders, and triceps)

  • Upper-body pull (working the back, biceps, and forearms)

  • Upper body (spanning the chest, shoulders, triceps, back, and biceps)

  • Lower body (including the glutes, hamstrings, quads, and calves)

  • Full body (covering all your major muscle groups)

Your Daily Lift is designed to help you make progress toward your muscle growth goals, and each workout also includes a warmup to prime your muscles to perform. Workouts 30 minutes or longer also include cooldowns to jumpstart recovery.

Where to Find Your Daily Lift

A new Daily Lift gets generated every day at 12 a.m. local time and will be waiting for you on your Tonal Home Screen in the Today tile. If you’re currently enrolled in a program, you can find Daily Lift in the Custom by Tonal row on your Home screen, the top of your For You page, or the Custom page on Tonal or the mobile app.

How to Customize Your Daily Lift

You’ll always have the option to select movement replacements before or during your workout on Tonal, as you do with any other workout. 

If you want to further customize your workout based on your preferences, you can do so in the Tonal mobile app. 

  • Open the mobile app and tap into your Daily Lift or go to the the Daily Lift on the Home screen on your trainer, tap in, and scan the QR code on the workout details page

  • Simply tap “Customize” to select a time duration range and the body region you’d like to work and a new workout will be generated. You’ll have the option to regenerate your workout as many times as you’d like. 

For example, if you typically do 45 minute workouts, Your Daily Lift will likely generate a 45-minute workout. But if today you are tight on time and need to adjust your workout to 30 minutes, you can use the customize function to change the duration and get a new workout. Or if you really need to work legs, Your Daily Lift may generate a lower-body workout. But you just did a long hike yesterday and your legs are beat–you can customize and regenerate an upper-body pull workout instead.

For ultimate customizability, you can make additional changes by clicking “Save” on the Tonal mobile app while previewing your workout. From this screen, you can save the session as a custom workout to complete later, or change it up by adding or removing moves, sets, or reps, just like you would edit any custom workout. Love the workout? You can also share it with others after you’ve saved it.

Then, just press start and enjoy the most personalized lifting session on Tonal. 

How to Add Daily Lift to Your Routine

No matter how you like to work out on Tonal, Daily Lift can easily fit into your weekly routine.  Here are a few examples: 

  • You enjoy Free Lift or Custom Workouts but don’t have time to build your own workout

  • You want to mix up your routine and try something new 

  • You’re not sure what workout to do, and you don’t want to spend time searching

  • You’re in between programs and looking for a one-off workout

  • You’re enrolled in a program and want an extra off-day pump

  • You’re enrolled in a program, but don’t have enough time to complete your program workout and need a shorter alternative

Will Daily Lift Help Me Hit My Goals?

Your Daily Lift is currently in beta and optimized for the Muscle Growth goal, and will help you hit your personalized weekly target for volume. However, even if your focus is Endurance, Weight Loss or Strength, you’ll benefit from the strength training, conditioning, and metabolic work built into Daily Lift. 

“These sessions help improve stamina, boost calorie burn, and support lean muscle retention, all of which align with those goals,” Rauch explains.

If your focus is Movement Quality, Functional Strength, or Performance, Daily Lift is still a good option, Rauch adds. You can check each day’s workout and tailor it to your needs by adjusting reps, swapping moves for mobility or control, or emphasizing power and coordination.

Mixing variety into your workout routine can also help you stay more consistent and improve your overall fitness, so if you want to push yourself to try new types of movements and workouts, Daily Lift has you covered.  

Your feedback is essential in shaping the future of Daily Lift, so give it a try and don’t forget to let us know what you think.