Have you searched “toning workouts” before? What about “workouts that tone but do not make you bulky?” If you have, you are in great company. A simple google search shows more than 266 million results, and most, if not all, are targeted toward women. Most of the results promise to tighten and tone without the bulk. 

Over my many years as a certified personal trainer, I can’t count how often women have told me they want to “tone up” but not “get bulky muscles.” No matter how often I explain that women don’t naturally grow bigger muscles as men do, it’s still a concern for many women.

So is toning really a thing? Can certain workouts tone while others bulk? Can you really choose how your muscles react to exercise?  

What is toning?

Toning refers to the ability of our muscles to contract reflexively. In fitness, we refer to toning as tightening up and shaping muscles. Truthfully, strength training *is* toning. But, the word “tone” is commonly used to lure women into strength training with the “guarantee” that they won’t get bulky – just lean. Much of what I see in terms of toning is misleading and inaccurate, and I am excited to clear this up for you.

Barre and Pilates classes often promise to “lengthen and strengthen” our bodies. However, our muscles attach at fixed points via tendons and joints. While stretching and mobility work will make us feel longer and lighter (and offer numerous other benefits!), no exercise will change the actual length of a muscle. 

The reality is: muscle is firm, and body fat is soft. 

When we strength train, our muscles grow, and for some of us (mainly men), that results in getting bigger, while for others, we get leaner. When we lose fat and increase muscle tissue, our muscles become more visible, meaning we look more defined. But to get there, we need a well-rounded strength training regime with progressive overload to continue challenging our bodies. 

What about the “higher weights, lower reps” for muscle mass versus “lower weights, higher reps” for toning debate? 

Again, this was mostly a marketing ploy directed at women to attract them to specific workouts. Going heavier with fewer repetitions will increase muscle mass and build strength and power. Using lighter weights with higher repetitions will increase muscle endurance and build stamina. And guess what? We need both in our training, and you get both in your BodyFit by Amy workout calendar! 

Sometimes we go “back to basics,” and I encourage you to go heavier. Other times, we add more compound movements with extended endurance sets to increase stamina. All are important to our fitness journey and contribute to seeing results and reaching goals. Getting variety and overload is vital while ensuring you’re working out in a challenging but doable way.  

But don’t we need lots of extra dedicated cardio to get toned? 

We don’t! Most of you know from my workouts that lifting heavy and doing compound movements get your heart rate up fast, often more than cardio alone. And, as Vivian (our BBA dietitian!) and I always remind you: the biggest driver of metabolism is MUSCLE!  

The bottom line

The intensity of our strength training (which can be increased in many ways) causes our muscles to break down and rebuild, resulting in growth and definition. To get “toned,” it’s all about getting strong. 

Beyond that, there are SO many reasons to strength train beyond how we look. Functional strength for daily activities, improved mobility, better sleep, lower risk for illness and injury, improved health for ourselves and the ones we love, and just feeling better overall are just a few of the reasons we train! There is nothing wrong with wanting to look “toned,” but know your progress goes beyond what we see on the outside. 

Show up. Keep moving. 

Amy