After your initial evaluation, you can choose one of Tonal’s specific strength training programs, which typically last for four weeks and range from three to six workouts per week. For instance, I used the Stronger Every Day program with Coach Natalie, which is designed to help you increase your strength by about 1% with each workout.
As you continue to use the machine, Tonal uses A.I. to automatically adjust the resistance in order to ensure that you’re progressively lifting more weight over time—a key tenet to increasing strength. And as you lift more weight, your Strength Score will increase.
There are currently more than 90 progressive strength programs, but Tonal helps you navigate your options by recommending specific programs based on your Strength Score as well as your fitness goals, which you input as part of the onboarding process. Once you’re enrolled in a program, Tonal also recommends options for supplementary one-off workouts and recovery sessions. For example, Tonal recently recommended a Soothe Sore Muscles recovery session to complement the Functional Fitness program I’m currently enrolled in.
Cardio vs. Strength Options
To me, Tonal’s core appeal (and what sets it apart from competitors) is its strength training capabilities. As mentioned before, the machine uses digital weights, an innovative combination of electricity and magnets, to create resistance in lieu of traditional dumbbells. Tonal can deliver up to 200 pounds of digital resistance, which automatically adjusts to your current strength level using A.I. That means you never have to worry about remembering to up your game—the machine does that for you. And digital weights also mean you won’t have multiple sets of dumbbells sitting around your living room.
Another thing I liked? Strength classes are not timed—they progress to the next exercise only once you’ve completed your reps, allowing you to train at your own pace. Tonal also offers what it calls intelligent dynamic weight modes like spotter (where Tonal can tell that you’re struggling and temporarily reduces the weight), chain (mimicking the addition of real-life chains on a barbell, where the weight increases at the top of your range of motion), eccentric, and burnout (where the weight is reduced by one pound at a time until you’ve completed your last rep). All of these are designed to help you maximize strength gains. I was intimidated by these features at first, but Tonal incorporates them in a way that’s intuitive and easy to use.
While Tonal really shines in strength, the machine also has a variety of cardio offerings, including kickboxing, cardio barre, cardio Pilates, and dance cardio. These are limited to bodyweight workouts—so you don’t use any equipment—just the screen to follow along. Because of all this, I believe Tonal is a better choice for someone who is looking primarily for strength training rather than cardio workouts.
Equipment Requirements
Tonal is an all-in-one home gym system. If you purchase the smart accessories package (an extra $495), which includes smart handles, a smart bar, a rope, a bench, a mat, and a foam roller, you don’t need any additional equipment. If you decline to purchase the package, your Tonal will come with basic handles, but you’ll still want to get a mat, a foam roller, and a bench. In order to get the full Tonal experience, I was gifted the smart accessories package so I could test all the aspects of the machine. With the added package, it made for a really streamlined workout experience.
Regular Software Updates
Tonal’s software, which requires a Wi-Fi connection, updates regularly and automatically, at no additional cost. The updates often include new classes, new features, and regular maintenance, like fixing bugs.
Cost
Tonal is expensive. The machine costs $2,995, or $63 per month for 48 months, plus $49 per month for membership. There’s also the smart accessories package, which I mentioned above, for an additional $495, and delivery and installation, which is not optional but costs another $250. That means altogether Tonal can cost up to $4,328 in the first year. A Tonal membership does include unlimited accounts, which makes the ROI a little better for households with multiple users.
Other Features
Recovery and Mobility
Tonal offers a variety of one-off recovery and mobility classes, and in my opinion, this is one of the areas in which this gym system outshines a personal trainer. Think of it this way: Even if you work out with an IRL trainer, you’re left on your own the next day to deal with soreness and stiffness.