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
Amy, I agree with you 100% with what you said. To be honest, I like weight training better than cardio. I also, know nutrition place a big factor into all of this too. But, no matter what I do, my butt area never firms up. Still like a bowl full of jello…I’m now 65 yr. old. Beginning to think nothing is going to help at this point. With all that being said, I will continue to do workouts!!
Thank you!!
Thank you for explaining this. I have been working out with you for about six years now. I have enjoyed moving my body, and I especially enjoy the variety of workouts that you offer. I am able to stay flexible and active with my grandchildren. I appreciate all the ways you structure your workouts and encourage everyone to “be where you are today.” Keep up the great work! You are helping me enjoy working out!
Be blessed!
Hi Amy, so good to read a balanced approach. I get so sick if the miracle diets and exercise aimed at women. This is why I love your workouts. Keep doing it please.
Your inspiration makes me “show up and be where I am today.” Age has really depleted my tone, strength, and stability. Right now my flabby upper arms is my newest age challenge. Thank you for all of your continued support and making workouts fun!
Thank you Amy – love your workouts. I started following you during Covid – 2020 – and at least once a week tune in and do the work. At 70 – I am not the step queen I was in my 40s or the triathalon gal of my 50s and who knows what I was doing in my 60s – but love your workouts.
Ι really enjoy your workouts Amy. They are very inspiring and not very difficult to follow
I love your workouts! I am 67 and started doing them when Covid hit and I stopped going to the gym. I have always done both weights and cardio- over 50 years. I stopped running 2 years ago when I fell over my dog twice and had to get stitches! Couldn’t go by myself without her bawling her eyes out! So, I do your workouts for strength and bought a Peleton. It’s working and I think I’ll skip the gym.
Thank you Amy – i am 14 years old and enjoy being very fit, i am a farm girl so i do a lot of physical activity on the farm on a day to day basis but i really enjoy your workouts for extra strength, flexibility and toning. I appreciate your way of training as you encourage throughout the work out and especially your “be where you are today” phrase.
I also love your variety of workouts and topics for focus areas of the body!
Thank you so much and please keep up the great work!!
Thank you Amy! Why didn’t I find your workouts earlier? I love the variety and I’m so surprised how fast 35 minutes can pass by. I even go up 30 minutes earlier in the morning to work out with you! 🤩
Thanks Amy for the enlightenment, I also joined your workouts during Covid after getting my first born at 31 years. Before I was doing aerobic prior to giving birth, but My body had never toned the way it is now, since i started working ou with you. It is so convinient for me, i work out from home, no more going to the training centres. I have 3 children in a period of 4 years, the last one is now 9 months, bot girl! no one can believe my body is well toned, firm. I can quit any time soon,
Be been doing your workouts for 4 years or more. I love them! I hated exercise generally and still do not like the thought of a treadmill or bike. Instead, I love the range of classes your provide plus the changing times of the sessions and your wonderful upbeat, realistic approach that simply makes me feel good for just turning up. I never write on these platforms but I wanted to acknowledge the wonderful job you and your team do. Thank you
Thank you Amy for starting this channel and everything you do. I love your workouts and how you explain the moves. I love the be where you are today. I started following you in 2019 after I became pregnant with my miracle baby. I needed workouts during and after my pregnancy and you were my answer. Thank you so much!!!
I am 77 and love your workouts, I am sadly about 35 pounds overweight and keep starting over on my diets, one day I will make it happen, I pray, until then I will keep on moving. 🙂
I love this newsletter. And I love that if we follow your calendar, we don’t have to think and plan ourselves. Thanks for providing your free workouts for this exact reason!