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Tonal Blog

Strength is a long game.
Learn to play it.

Training, nutrition, and real member stories, written to help you stay
strong for the rest of your life.

Meet Tia, Your New Tonal Intelligent Assistant

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Woman doing Pilates on a Tonal machine in a studio setting.

Discover a Reimagined Pilates Experience on Tonal

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Your Daily Lift: A Smart Workout Built Just for You

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All Stories

Level Up Leg Day with Tonal’s New Ankle Straps
  • FITNESS
  • WORKOUT

Level Up Leg Day with Tonal’s New Ankle Straps

Build strength from the ground up with new moves and workouts.

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Elevate Your Muscle Gains in Four-Week Fast Track: Liftoff
  • FITNESS
  • PROGRAM

Elevate Your Muscle Gains in Four-Week Fast Track: Liftoff

Take flight to a new altitude of hypertrophy.

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Your Daily Lift: A Smart Workout Built Just for You
  • FITNESS
  • PRODUCT

Your Daily Lift: A Smart Workout Built Just for You

Meet Daily Lift, Tonal’s newest beta feature delivering a fresh, personalized workout every day—no planning required. Backed by expert programming and tailored to...

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Tonal Workouts and Programs to Channel Your Inner Athlete
  • WORKOUT

Tonal Workouts and Programs to Channel Your Inner Athlete

Whether you're a full-time athlete or someone who enjoys sports recreationally, you can train like a pro with Tonal. From beginner to advanced,...

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Get Shredded with Four-Week Fast Track: Heatwave
  • FITNESS
  • PROGRAM

Get Shredded with Four-Week Fast Track: Heatwave

Ignite your metabolism, torch fat, and forge muscle in Tonal’s sweaty summer challenge launching May 5.

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The Ultimate Guide to Getting Started on Tonal
  • FITNESS
  • PRODUCT

The Ultimate Guide to Getting Started on Tonal

Everything you need to know about getting started on Tonal.

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Tonal 2 is the next generation of Tonal.
  • PRODUCT

Experience the Future of Fitness with Tonal 2

Improve performance and build muscle faster with up to 250 pounds of adaptive weight, plus new features in an elevated design.

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a man performing bicep curls with the Tonal
  • WORKOUT

Tonal’s New Drop Sets Feature Helps You Build Muscle More Efficiently

Tonal now makes it easy to incorporate Drop Sets, an advanced lifting technique, allowing you to efficiently build muscle with no guesswork.

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Kickstart Your 2025 Fitness Goals with the Ultimate Nutrition Guide
  • NUTRITION

Kickstart Your 2025 Fitness Goals with the Ultimate Nutrition Guide

Tonal has teamed up with fitness coach and body recomposition expert Chris Barakat to create a customizable, protein-packed nutrition guide.

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Try this high-protein breakfast that
  • NUTRITION
  • RECIPE

Boost Your Energy with High-Protein Cream of Rice 2 Ways

Gluten-free Cream of Rice is an optimal breakfast or snack for energy-demanding training days.

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Protein-Packed Turkey Meatballs with White Beans and Zoodles
  • NUTRITION
  • RECIPE

Protein-Packed Turkey Meatballs with White Beans and Zoodles

Pack more protein and fiber into a classic Italian dinner with lean turkey meatballs, white beans and zucchini noodles.

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Healthy Sheet-Pan Chicken with Quinoa and Roasted Veggies
  • NUTRITION
  • RECIPE

Healthy Sheet-Pan Chicken with Quinoa and Roasted Veggies

Juicy chicken served with quinoa and broccoli in a tangy orange-shallot dressing is a healthy weeknight meal with 40 grams of protein.

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