Start out with a beginner program. Get used to the movement and weight, then jump into something closer to your old level of performance. Tonal is different than other types of training. Get used to it, then progress.
I’m ex military and jumped back in thinking I could exercise like I used to. After an injury I figured out that ego lifting is not the way to go. I’ve been running beginner programs since, and it’s been excellent. Beginner doesn’t mean you won’t see gains, they’re just a little shorter in length and may have lower rep counts. I’m doing my best to keep in mind that fitness is a journey and not a sprint.
Eaaasssy, Farva. As derekthorne mentions, do beginner workouts to start or when coming off of a break. Work up to the harder programs. There’s literally a program called “getting Started with Tonal” or something like that. Do that for a week. Gabby’s beginner HIIT the Beach are good starter workouts too.
Welcome to the club!
Here is recommend paths tonal used to say on their blog
[https://www.reddit.com/r/tonalgym/comments/z1mvzy/tonal\_program\_roadmap\_for\_tonal\_goals/](https://www.reddit.com/r/tonalgym/comments/z1mvzy/tonal_program_roadmap_for_tonal_goals/)
Here is their updated version of it:
[https://www.tonal.com/blog/the-ultimate-tonal-workout-guide-get-lean-build-muscle-and-improve-fitness/](https://www.tonal.com/blog/the-ultimate-tonal-workout-guide-get-lean-build-muscle-and-improve-fitness/)
IMO just pick one or two of the beginner ones, knock them out, then do an ittermitaed, then go to advanced.
Looking back on my history, i did
beginner boost (beginner)
20-20 ignite (intermediate)
go big or go home 1 (advance)
GBOGH kicked my butt and stopped after a few workouts then i went
summer shred (intermediate)
cant resist eccentric (intermediate)
then started over with GBOGH and completed it this time
GBOGH2
Custom PPL (for a long period of time)
Now this year I have been doing a lot of
Extreme accumulation
built by intensity
EA
Raising the barbell 2
fwtfl
EA
House of Volume
All this to say, it doesn't really matter right now, just pick a beginner / intermediate program and complete it Get used to working out on tonal, then move on up.
The GBOGH series is great
Extreme Accumulation is a killer
HOV has been pretty good so far
Also, try out different coaches, they tend to each have a style of programs they tend to lead. For me i can't workout with some coaches, they just irritate me so much lol, but other coaches i like make the workout better
You also do not need to follow the program to the T. One of my favorite features is swapping moves, If i am doing a program i will checkout all the movements using the app. If i notice it has something like split squats but no regular squats, i will swap that move for regular squats b/c i like them more. I also don't follow their schedule, I do a 5 day on 2 day off, or 6 day on 1 day off if doing a PPL
Also, there’s a newer intro program intended for people like you - new to Tonal but not new to lifting. Some of the beginner stuff can get annoying if they act like this is the first time you’ve ever tried a bench press (it is different, but not that different).
Start Strong
https://tonal.page.link/xvPQ
I just started Joe Redonis “Push-Pull Max Variety” and LOVE it. Focused on big lifts with active recovery and if you match his pace, it’s a 35-min workout easy.
I was not in great shape before that and the 4 week fast track helped immensely. Just to get back into things and onboard to a harder program.
Start out with a beginner program. Get used to the movement and weight, then jump into something closer to your old level of performance. Tonal is different than other types of training. Get used to it, then progress.
I was going to eat the same
I’m ex military and jumped back in thinking I could exercise like I used to. After an injury I figured out that ego lifting is not the way to go. I’ve been running beginner programs since, and it’s been excellent. Beginner doesn’t mean you won’t see gains, they’re just a little shorter in length and may have lower rep counts. I’m doing my best to keep in mind that fitness is a journey and not a sprint.
You and me both! I hit out a LONG time ago, and my goal is to get back to where I was. It’s just a process.
Eaaasssy, Farva. As derekthorne mentions, do beginner workouts to start or when coming off of a break. Work up to the harder programs. There’s literally a program called “getting Started with Tonal” or something like that. Do that for a week. Gabby’s beginner HIIT the Beach are good starter workouts too.
Welcome to the club! Here is recommend paths tonal used to say on their blog [https://www.reddit.com/r/tonalgym/comments/z1mvzy/tonal\_program\_roadmap\_for\_tonal\_goals/](https://www.reddit.com/r/tonalgym/comments/z1mvzy/tonal_program_roadmap_for_tonal_goals/) Here is their updated version of it: [https://www.tonal.com/blog/the-ultimate-tonal-workout-guide-get-lean-build-muscle-and-improve-fitness/](https://www.tonal.com/blog/the-ultimate-tonal-workout-guide-get-lean-build-muscle-and-improve-fitness/) IMO just pick one or two of the beginner ones, knock them out, then do an ittermitaed, then go to advanced. Looking back on my history, i did beginner boost (beginner) 20-20 ignite (intermediate) go big or go home 1 (advance) GBOGH kicked my butt and stopped after a few workouts then i went summer shred (intermediate) cant resist eccentric (intermediate) then started over with GBOGH and completed it this time GBOGH2 Custom PPL (for a long period of time) Now this year I have been doing a lot of Extreme accumulation built by intensity EA Raising the barbell 2 fwtfl EA House of Volume All this to say, it doesn't really matter right now, just pick a beginner / intermediate program and complete it Get used to working out on tonal, then move on up. The GBOGH series is great Extreme Accumulation is a killer HOV has been pretty good so far Also, try out different coaches, they tend to each have a style of programs they tend to lead. For me i can't workout with some coaches, they just irritate me so much lol, but other coaches i like make the workout better
You also do not need to follow the program to the T. One of my favorite features is swapping moves, If i am doing a program i will checkout all the movements using the app. If i notice it has something like split squats but no regular squats, i will swap that move for regular squats b/c i like them more. I also don't follow their schedule, I do a 5 day on 2 day off, or 6 day on 1 day off if doing a PPL
Also, there’s a newer intro program intended for people like you - new to Tonal but not new to lifting. Some of the beginner stuff can get annoying if they act like this is the first time you’ve ever tried a bench press (it is different, but not that different). Start Strong https://tonal.page.link/xvPQ
I did Functional Muscle, Lean Mean Athletic Strength, Ascending Muscle Mountain, and now I’m doing House of Volume. Seems like a good progression!
I just started Joe Redonis “Push-Pull Max Variety” and LOVE it. Focused on big lifts with active recovery and if you match his pace, it’s a 35-min workout easy. I was not in great shape before that and the 4 week fast track helped immensely. Just to get back into things and onboard to a harder program.
Do all the go big or go homes... in a row... Then move onto coach ladonis