Strength training for your weight loss journey
Tonal’s science-backed workouts are designed to build muscle while burning calories, which can help maintain strength on a weight loss or a GLP-1 journey.
Why strength training matters
Strength training while losing weight is shown to have benefits beyond just changing your body composition.
Supports maintaining muscle mass
Supports insulin sensitivity
Supports bone mineral density
How Tonal supports getting lean
Like having a personal trainer, right at home
Dial in your form with real-time coaching cues from the comfort of home—no crowds, waiting for equipment, or guesswork.
Strength training that adapts as you get stronger
Assess your strength and Tonal automatically sets your ideal starting weight for every workout, continuing to adjust as you hit milestones.
Progress tracking to keep you motivated
Tonal helps you visualize your hard work with insights on your power, range of motion, total volume lifted, and total workouts completed.
Workouts and programs designed to maintain muscle mass
Whether you want to start a program for a specific goal or squeeze in a workout during your busy day, Tonal has something to get you strong and lean. See a sample of our favorite programs to help you burn calories below or view all workouts.
Road to Recomposition
Alternate between challenging lifting strategies that get harder each week.
Quick Fit: Tempo Tone-Up
Maximize your calorie burn in this fast-paced session that only takes 14 minutes.
Metabolic Burnout Circuit
Find your limit and push past it in this workout that’s designed to spark hypertrophy.
Goal Getter: Get Lean
A HIIT workout designed with exercises to lose weight by mixing high-intensity intervals and lifting.
Discover how Tonal is helping members get lean and strong*
“My goal in using Tonal was to achieve effective fat loss and improve my body composition by reducing fat and building muscle. I exceeded my goals and more: my waist shrank from a 38 to a 28, and through a combination of using Tonal and tracking my food, I shed 90 pounds. I achieved muscle definition across my entire body, even developing a six-pack—something I never imagined possible from where I started.”
— Michael A.
“I’m also on a GLP-1 injector, which has helped, but the real game-changer for me has been Coach Joe’s “12 Weeks to Jacked” program. This is the program I’ve been looking for! It’s challenging, but I’m already feeling stronger and working up a solid sweat. I love that it utilizes all of Tonal’s features—Chain, Eccentric mode, Smart Flex—something I felt was missing in other programs.”
— Marc D.
“I lost 100 lbs two years ago, but felt very weak and tired. I started on Tonal a little over a year and a half ago, and gained 25 lbs of muscle. Many will say that's not possible after age 50. I'll tell you that it's not easy, but it is possible. The tech, the coaches, and the OTC make it possible for me. I'm not slowing down, y’all keep me motivated.”
— Jim G.
*Results vary for all Tonal members
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