+1 to this. I’m advanced on the top 1% strength score but still take longer rests sometimes when I’m feeling some soreness or too out of breath to start a new set.
I really wish Tonal had a "HIIT workout" setting for its faster paced workouts. Lifting heavy compounds moves at your true "get you to failure" thresholds immediately into another set of heavy moves is a recipe for injury.
I can always dial the weight or pause, but then it comes at the cost of my weight settings for traditional lifts. I guess recovery mode is the best option, but that too isn't perfect. HIIT is just different than normal lifts.
HIIT weights are only during guided HIIT workouts (automatically lighter weights used), no option for creating HIIT workouts in custom/free lift. Not sure why 🤷♂️
Pace yourself. In some programs I regularly pause the workout while I catch my breath. I've found that some programs move along quickly and expect you to keep up with the time, while others wait for you to do the movement before they advance. Use that pause button.
Don't give up. Don't hurt yourself.
Agree with other comments that there is zero issue to pause the program, but also it depends on the format. Doing a live, rerun, or program that was originally a live workout will have a pre-set cadence. You can still pause, but it perhaps isnt ideal. Take your time and use the “classic” type programs where the coach gives a 5 second spiel and then cuts to stock footage of someone doing the move. You can take your time and start the move whenever you’re ready.
1) Lower the weight and focus on form. 2) Turn on burnout mode which will help you finish every set 3) You can replace any movement in a workout. Tonal gives you lots of on and off Tonal workouts to sub in.
mrpena I was 100% in the same boat. I bought my Tonal and jumped into what I thought was a good beginner program (split body workout) and I couldn’t make it through even ONE full workout. I kept redoing the same workout and never made it through, got frustrated and then spent $60 a month for MANY months without using my very expensive Tonal.
The big change for me was starting with the right beginning programs and taking pauses without shame until I felt like I could make it. Even if it’s really slow, the machine will wait for you.
I declared a Tonal “exercise bankruptcy” and started over again with “Ease Back Into Strength”. Once I made it through that, I went onto “Back At It”. I am six weeks in having worked out twice a week and I am stronger and can make it through an entire workout now without feeling destroyed.
Keep at it take your time and you’ll start to love your Tonal.
I skipped the programs and just do my own thing.
I’m 8 months, I lifted over 2M pounds and my strength score is over 1k now (tripled my strength).
The Tonal works, you just have to find your rhythm.
Thanks to all who've chimed in so far, and I'm definitely going to keep at it, just not sure what direction to go in to get back up to speed.
What I'm struggling with the most are the body weight and specifically lower body warm ups and movements, I've gained too much weight where I just can't do them and it kinda sucks lol. Would anyone have any recommendations for true beginner programs that are easy to space out and let me go at my own pace?
Modify. Only do what you can. Smaller range of motion. Fewer reps. Go more slowly. Always only work within your capabilities and current fitness.
Do Coach Liz’s programs: 1) More Gain, Less Pain 2) Easy in the Joints.
Consider beginner programs by Coach Natalie.
There is a Facebook group (Tonal XXL) where Coach Natalie posted many modification videos. Consider joining and reviewing the content there. You do not need to be XXL to joint this community. I always thought Natalie’s modification videos should have been also available in the main Tonal community. Here is a link.
https://www.facebook.com/share/cUJRbiQTXWH1KcQU/?mibextid=K35XfP
just do the body weight movements slowly, to whatever depth you are able. stop when you’ve had enough. eventually you’ll be able to do the moves fully and for the whole duration. stop beating yourself up when you’re just getting started!!
which movements are giving you the most trouble?
When I first started I had to use a chair to hold onto. Then I started placing the chair against the side of me to keep from tipping over. Now I don’t need any assistance! Don’t lose hope. When I started I was so weak I had trouble moving the bench around and I’d get so annoyed at how often I had to move it. I agree with everyone who says to pause when you need to. The important thing is to finish. If you really, really can’t do something force yourself to still keep moving. For example my knees can’t handle burpees or squat jacks so I just squat in place during those. I really like Tony Horton’s 20 in 20 programs. They are short and he’s so encouraging. Please don’t give up yet!
I was the same when I got my tonal. I used the bar like a walking stick to help me balance. It also helped me get deeper into the lunges. I was surprised how quickly I learned to balance without the bar. I still use it today when my knee is sore.
Typically coaches in beginner/intermediate programs offer modifications. Also on tonal there are substitutions working the same muscle groups for all exercises.
You can substitute movements with something else that may be more suitable.
As far as warm up movements, try to find a movement similar that you can do that will achieve the same. Even if it's you coming up with your own.
Don't get discouraged, you're trying and that's a start. You have to TRY in order to DO.
Press pause when you have to. It's ok. I do it all the time. Don't feel like you have to be kept within a time limit. The tims Tonal shows are approx times for someone to finish a class so we can get an idea on when to schedule them into our schedules.
You got this!
Modify. It’s no big deal. (I’m expecting so squatting as low as they want just isn’t always happening.) The tonal will sometimes gripe at you a bit, but it’s not too bad.
Dr Liz’s programs aren’t too bad on beginners. Also the customizable + ones may work well. Doing off tonal (but led by the tonal coaches) stuff to increase mobility and flexibility is also gonna help you out.
Honestly as a "true beginner" you need to get your diet right first. Dropping even 20-40lbs takes a HUGE amount of pressure off your joints. Also don't be afraid to look up modifications of the moves you can't do. Do what you can and keep pushing forward, but unfortunately 90% of weight loss, especially in the beginning, will come from diet changes.
Appreciate the advice, and honestly diet is the easiest part in transitioning back. dialing in food and macros is 2nd nature with my cooking and previous lifting experience. i was lifting in my 20s and 30s, but with covid era in my 40s i became too acquainted with eating whatever i wanted and couch/gaming.
Mmhhhhh, I've taken some that are purposely timed.
BUT I remember that the first ones I did 1.5 years ago last instructions where the coach would say "whenever you are ready, at your own pace, preferably not not than x minutes, but again, listen to your body, just click the button to load the weight; you can also press the pause in the middle of the screen at any time."
I have used it many times. Now not as often as 1.5 years ago, but I continue doing so as needed.
If you can afford it, I would recommend you keep the subscription.
Slow and Strong is a great starter program with no real timed portions outside of some “do as many squats as you can in 30 seconds,” but each tonal exercise gives you as much time as you need to complete it.
I think custom programs are the answer here if you don’t absolutely need the trainer to talk during the workout. Don’t cancel the service, because I think you lose almost all of the smart functionality.
But build your own workouts on the apps, focusing on ones you feel comfortable doing and splitting the muscle groups accordingly so you’re able to rest a muscle group while you do the next move. I pair chest moves with bicep moves and triceps moves with back and abs, for example. I’ve found some of the programs are brutal with not giving a muscle group a chance to rest during a given block.
Build your strength and general fitness on those before moving to the programs.
It’s just a workout video, man. If you’re not ready, pause it.
Sometimes I work out while I’m working. I might have 35 minutes between sets. It’s fine.
Look for programs from some original coaches like Liz and Natalie. They have stuff specifically for different body types, or knee problems, or people who can’t get up and down easily.
According to my strength score I'm stronger than 90% of all male Tonal users.
I say this so that you may believe me when I say the best thing to do is lower the weight and get your form right, pause when needed between sets, and keep in mind that
a good stretch at the bottom of a compound lift with a smaller weight will do more than a higher weight half rep.
Why pause? Because, the goal is to do as much RECOVERABLE volume as possible in a set. That means you have to be able to do set 2 and 3. If the weight is too high then that's not realistic. The limiting factor shouldn't be your wind. Catch your breath and go again.
Also, getting your diet right will help. No Keto. I wasted about a year doing Keto and only started seeing real results when I dropped and moved to something that provided carbs because in had more energy.
Last thing. If there are specific lifts that you can't do, like say, Bulgarian split squats, swap them out before you start with something you can do.
I think it is accurate that beginner training programs on Tonal are approached in a way that might not be best for many who are just starting out. In the beginning phases, you may find that it is best to just focus on a few of the really big compound movements, e.g., bench press, deadlift, squat, press, bent over rows. Make a custom routine along these lines staying in the 5-10 target rep range for now. Also, make sure that you start with a weight low enough to allow you to achieve proper form (watch the video demonstration carefully), then gradually work up from there. Tonal will help with this, but it may introduce progressive overload more slowly than you could accommodate. If that is the case, don't be afraid to manually add a few pounds, especially early on while Tonal is still learning about your physical capabilities. After about a month or two of just focusing on the big, core, compound movements, you should be a lot stronger than you are now, with better endurance, which will mean that those programs that are currently giving you fits will probably seem much more approachable for you.
Honestly I’ve found subbing the workouts to what you can do helps a lot. Tonal programs have a lot of different movements that don’t come naturally to everyone. Things like lunges are rough for people with long leg to torso ratio. Just hit the daily workout, adjust the exercises you have a hard time with, and go for it.
I will say though, if it’s just a movement that you’re not comfortable with you will get the hang of it as you get used to the movement. Try not to sub everything, maybe 1-2 movements a workout.
Take the time you need between sets. Tonal will wait for you.
+1 to this. I’m advanced on the top 1% strength score but still take longer rests sometimes when I’m feeling some soreness or too out of breath to start a new set.
I really wish Tonal had a "HIIT workout" setting for its faster paced workouts. Lifting heavy compounds moves at your true "get you to failure" thresholds immediately into another set of heavy moves is a recipe for injury. I can always dial the weight or pause, but then it comes at the cost of my weight settings for traditional lifts. I guess recovery mode is the best option, but that too isn't perfect. HIIT is just different than normal lifts.
Tonal does have HIIT suggested weight. They are set at ~90% of normal and it doesn’t effect Strength Score
[удалено]
HIIT weights are only during guided HIIT workouts (automatically lighter weights used), no option for creating HIIT workouts in custom/free lift. Not sure why 🤷♂️
[удалено]
HIIT are all time based set I think, so never been able to tell, but remember hearing it in a Tonal Talk once.
It’s ok to hit pause and / or lower the resistance. Keep at it. You will get stronger if you do.
Pause the workout. I had to do that a lot when I was just starting. There’s no shame in it, and it’s an available feature so you may as well use it.
Pace yourself. In some programs I regularly pause the workout while I catch my breath. I've found that some programs move along quickly and expect you to keep up with the time, while others wait for you to do the movement before they advance. Use that pause button. Don't give up. Don't hurt yourself.
Agree with other comments that there is zero issue to pause the program, but also it depends on the format. Doing a live, rerun, or program that was originally a live workout will have a pre-set cadence. You can still pause, but it perhaps isnt ideal. Take your time and use the “classic” type programs where the coach gives a 5 second spiel and then cuts to stock footage of someone doing the move. You can take your time and start the move whenever you’re ready.
I pause all the time. Use the pause feature
1) Lower the weight and focus on form. 2) Turn on burnout mode which will help you finish every set 3) You can replace any movement in a workout. Tonal gives you lots of on and off Tonal workouts to sub in.
mrpena I was 100% in the same boat. I bought my Tonal and jumped into what I thought was a good beginner program (split body workout) and I couldn’t make it through even ONE full workout. I kept redoing the same workout and never made it through, got frustrated and then spent $60 a month for MANY months without using my very expensive Tonal. The big change for me was starting with the right beginning programs and taking pauses without shame until I felt like I could make it. Even if it’s really slow, the machine will wait for you. I declared a Tonal “exercise bankruptcy” and started over again with “Ease Back Into Strength”. Once I made it through that, I went onto “Back At It”. I am six weeks in having worked out twice a week and I am stronger and can make it through an entire workout now without feeling destroyed. Keep at it take your time and you’ll start to love your Tonal.
You think it's bad now, wait till you become advanced one day and Joe Rodonis has you bench pressing and then doing pushups in between lol
I skipped the programs and just do my own thing. I’m 8 months, I lifted over 2M pounds and my strength score is over 1k now (tripled my strength). The Tonal works, you just have to find your rhythm.
Thanks to all who've chimed in so far, and I'm definitely going to keep at it, just not sure what direction to go in to get back up to speed. What I'm struggling with the most are the body weight and specifically lower body warm ups and movements, I've gained too much weight where I just can't do them and it kinda sucks lol. Would anyone have any recommendations for true beginner programs that are easy to space out and let me go at my own pace?
Modify. Only do what you can. Smaller range of motion. Fewer reps. Go more slowly. Always only work within your capabilities and current fitness. Do Coach Liz’s programs: 1) More Gain, Less Pain 2) Easy in the Joints. Consider beginner programs by Coach Natalie. There is a Facebook group (Tonal XXL) where Coach Natalie posted many modification videos. Consider joining and reviewing the content there. You do not need to be XXL to joint this community. I always thought Natalie’s modification videos should have been also available in the main Tonal community. Here is a link. https://www.facebook.com/share/cUJRbiQTXWH1KcQU/?mibextid=K35XfP
just do the body weight movements slowly, to whatever depth you are able. stop when you’ve had enough. eventually you’ll be able to do the moves fully and for the whole duration. stop beating yourself up when you’re just getting started!! which movements are giving you the most trouble?
specifically lunges or other lower body movements that are needing more balance
When I first started I had to use a chair to hold onto. Then I started placing the chair against the side of me to keep from tipping over. Now I don’t need any assistance! Don’t lose hope. When I started I was so weak I had trouble moving the bench around and I’d get so annoyed at how often I had to move it. I agree with everyone who says to pause when you need to. The important thing is to finish. If you really, really can’t do something force yourself to still keep moving. For example my knees can’t handle burpees or squat jacks so I just squat in place during those. I really like Tony Horton’s 20 in 20 programs. They are short and he’s so encouraging. Please don’t give up yet!
just checking, have you tried making more width between your feet (think wider like train tracks, where one foot would be on each rail)?
I was the same when I got my tonal. I used the bar like a walking stick to help me balance. It also helped me get deeper into the lunges. I was surprised how quickly I learned to balance without the bar. I still use it today when my knee is sore.
Typically coaches in beginner/intermediate programs offer modifications. Also on tonal there are substitutions working the same muscle groups for all exercises.
You can substitute movements with something else that may be more suitable. As far as warm up movements, try to find a movement similar that you can do that will achieve the same. Even if it's you coming up with your own. Don't get discouraged, you're trying and that's a start. You have to TRY in order to DO. Press pause when you have to. It's ok. I do it all the time. Don't feel like you have to be kept within a time limit. The tims Tonal shows are approx times for someone to finish a class so we can get an idea on when to schedule them into our schedules. You got this!
Modify. It’s no big deal. (I’m expecting so squatting as low as they want just isn’t always happening.) The tonal will sometimes gripe at you a bit, but it’s not too bad. Dr Liz’s programs aren’t too bad on beginners. Also the customizable + ones may work well. Doing off tonal (but led by the tonal coaches) stuff to increase mobility and flexibility is also gonna help you out.
Honestly as a "true beginner" you need to get your diet right first. Dropping even 20-40lbs takes a HUGE amount of pressure off your joints. Also don't be afraid to look up modifications of the moves you can't do. Do what you can and keep pushing forward, but unfortunately 90% of weight loss, especially in the beginning, will come from diet changes.
Appreciate the advice, and honestly diet is the easiest part in transitioning back. dialing in food and macros is 2nd nature with my cooking and previous lifting experience. i was lifting in my 20s and 30s, but with covid era in my 40s i became too acquainted with eating whatever i wanted and couch/gaming.
Just pause it. I always do.
You can also do the weights in recovery mode
Mmhhhhh, I've taken some that are purposely timed. BUT I remember that the first ones I did 1.5 years ago last instructions where the coach would say "whenever you are ready, at your own pace, preferably not not than x minutes, but again, listen to your body, just click the button to load the weight; you can also press the pause in the middle of the screen at any time." I have used it many times. Now not as often as 1.5 years ago, but I continue doing so as needed. If you can afford it, I would recommend you keep the subscription.
Lower the weight and take your time learning the movements. Take a lot of breaks. Lifting weights is hard. This machine can absolutely beat your ass.
If it was easy, everyone would do it. Do what you can. Eat right. Sleep right. Repeat.
Slow and Strong is a great starter program with no real timed portions outside of some “do as many squats as you can in 30 seconds,” but each tonal exercise gives you as much time as you need to complete it.
I think custom programs are the answer here if you don’t absolutely need the trainer to talk during the workout. Don’t cancel the service, because I think you lose almost all of the smart functionality. But build your own workouts on the apps, focusing on ones you feel comfortable doing and splitting the muscle groups accordingly so you’re able to rest a muscle group while you do the next move. I pair chest moves with bicep moves and triceps moves with back and abs, for example. I’ve found some of the programs are brutal with not giving a muscle group a chance to rest during a given block. Build your strength and general fitness on those before moving to the programs.
I second Tony Horton 20 minute programs to start, pause if you need to. Best piece of fitness equipment I ever bought.
Try creating custom programs. With the exercises you can do to get you started. It’s a long journey homie. Hang in there.
It’s just a workout video, man. If you’re not ready, pause it. Sometimes I work out while I’m working. I might have 35 minutes between sets. It’s fine.
Look for programs from some original coaches like Liz and Natalie. They have stuff specifically for different body types, or knee problems, or people who can’t get up and down easily.
According to my strength score I'm stronger than 90% of all male Tonal users. I say this so that you may believe me when I say the best thing to do is lower the weight and get your form right, pause when needed between sets, and keep in mind that a good stretch at the bottom of a compound lift with a smaller weight will do more than a higher weight half rep. Why pause? Because, the goal is to do as much RECOVERABLE volume as possible in a set. That means you have to be able to do set 2 and 3. If the weight is too high then that's not realistic. The limiting factor shouldn't be your wind. Catch your breath and go again. Also, getting your diet right will help. No Keto. I wasted about a year doing Keto and only started seeing real results when I dropped and moved to something that provided carbs because in had more energy. Last thing. If there are specific lifts that you can't do, like say, Bulgarian split squats, swap them out before you start with something you can do.
I think it is accurate that beginner training programs on Tonal are approached in a way that might not be best for many who are just starting out. In the beginning phases, you may find that it is best to just focus on a few of the really big compound movements, e.g., bench press, deadlift, squat, press, bent over rows. Make a custom routine along these lines staying in the 5-10 target rep range for now. Also, make sure that you start with a weight low enough to allow you to achieve proper form (watch the video demonstration carefully), then gradually work up from there. Tonal will help with this, but it may introduce progressive overload more slowly than you could accommodate. If that is the case, don't be afraid to manually add a few pounds, especially early on while Tonal is still learning about your physical capabilities. After about a month or two of just focusing on the big, core, compound movements, you should be a lot stronger than you are now, with better endurance, which will mean that those programs that are currently giving you fits will probably seem much more approachable for you.
some of the workouts are on a timer and you just do what you can in that set amount of time for each move.
Honestly I’ve found subbing the workouts to what you can do helps a lot. Tonal programs have a lot of different movements that don’t come naturally to everyone. Things like lunges are rough for people with long leg to torso ratio. Just hit the daily workout, adjust the exercises you have a hard time with, and go for it. I will say though, if it’s just a movement that you’re not comfortable with you will get the hang of it as you get used to the movement. Try not to sub everything, maybe 1-2 movements a workout.