There are tons of reasons to hit the gym, but one of the most common goals for women is to "tone up." In this blog, We break down what "toning" really means, how to do it effectively, and share an awesome full-body toning workout plan specifically designed for women. Ready to get stronger and feel amazing? Let’s dive in!

Being "toned" typically refers to a lean physique with firm, defined muscles. To achieve this look, you'll need to build muscle mass and reduce body fat. That’s why a workout plan for women to get toned should include strength training to build muscle—more on that below!

A common mistake beginners make is trying to get toned by focusing solely on cardio and dieting to lose weight, while neglecting muscle building. This can lead to what's often called a "skinny fat" look. It’s when someone is light on the scale or has a low BMI, but still has a high body fat percentage because they have little muscle.

Being "skinny fat" can also be linked to poor metabolic health, which increases the risk of conditions like type 2 diabetes, high cholesterol, heart disease, and circulation problems.

There are two parts to achieving a toned look: building muscle and having a low body fat. This can be done by:

• Challenge your muscles with resistance training at least twice a week per muscle group. You can use free weights, machines, resistance bands, or even bodyweight exercises. The key is to push your muscles hard enough so they can repair and grow stronger.

• Make sure you're eating enough protein. The amino acids in protein are essential for muscle repair. If you're lifting without enough protein, it can be tough to build muscle.

• Don’t skimp on calories. While it might be tempting to cut calories when you want to get leaner, you need enough fuel to build muscle and power through your workouts. If you’ve got some fat to lose, aim for a moderate calorie deficit to help shed fat while focusing on strength training and eating plenty of protein—this will help you build muscle and lower body fat. If you're already at a healthy weight, you can eat at maintenance calories or even go for a slight surplus to help build muscle.

Even though people often talk about toning and building muscle as if they’re different goals, they actually refer to the same thing—growing muscle mass. The difference lies in the specific goals, which can affect the process:

• Toning is all about achieving muscle definition while keeping body fat low to create a lean, athletic look.

• Building muscle focuses on increasing muscle size, which can dramatically change your body shape—think bigger glutes or arms.

Both goals require strength training to promote muscle growth, and both usually involve tweaking your nutrition to reach your desired look. So why do people who want to tone up often worry about building muscle?

There are a few reasons for this. Some may not fully understand what “toning” means or how to achieve it, while others fear they’ll get too bulky from building muscle. But here’s the thing—building muscle takes a lot of work! It requires consistent training, eating in a calorie surplus, and tons of patience. It’s super rare for someone to accidentally bulk up without trying, especially for women, since they generally build muscle slower than men due to hormonal differences.

• How can women tone up fast? Unfortunately, there’s no quick fix to getting toned. With consistent training and a solid diet, you’ll start noticing changes in your body composition within 4-12 weeks. The first few months often bring faster results, especially if you're new to training, but you can continue making progress over the long term.

• How can women tone their arms? To tone your arms, focus on a mix of upper body compound exercises like chest presses and lat pulldowns, along with arm isolation exercises like bicep curls and tricep extensions. This combo will provide the stimulus needed to build muscle in your arms. Depending on your body fat percentage and where you store fat, you might also need to shed some fat through a calorie deficit.

• How can women get a toned stomach? To get a toned stomach, you’ll likely need to combine fat loss with core-strengthening exercises like crunches and planks. Genetics also play a big role in how “toned” your stomach looks.

• Can women over 40/50/60 tone up? Absolutely! There’s no age limit when it comes to toning up or building muscle. In fact, as you age, it becomes even more important to maintain muscle mass. Women who have gone through menopause are at a higher risk for muscle loss and bone issues. While hormonal changes from menopause can make weight loss trickier, resistance training can help you achieve a toned look while boosting muscle and bone health. Check out our guide to fitness and menopause for more tips.

• Does cardio help with toning up? Cardio isn’t essential for getting toned. If you’re aiming to reduce body fat, cardio can help, but the key is being in a calorie deficit. Cardio is great for overall health, so we recommend including it in your workouts, but if toning up is your main goal, make strength training your priority.

Looking for the best toning workout plan for women? Why not try this full body workout? You can repeat it 2-3 times a week or combine it with other workouts like this full-body workout with weights or a dumbbell full-body routine. Just be sure to start with a warm-up and finish with a cool-down to prevent injury.

Choose weights that are challenging but still let you complete the reps. As you get stronger each week, increase the reps or the weight to keep pushing your muscles. For example, if you can do 10 reps with 10kg in week 1, aim to increase the reps to 12, then bump up the weight so you're back to doing 10 reps. Keep repeating this process every week to keep making progress!

1. Squats – 4x 8-10 reps

Choose from bodyweight squats, goblet squats, or barbell back squats based on your fitness level. Make sure you can complete the reps with good form, aiming to get your thighs parallel to the floor.

2. Incline Shoulder Press – 3x 10-12 reps

You can do a seated dumbbell press on an incline bench or use the shoulder press machine. Keep your feet flat on the floor, your back pressed against the bench, and fully extend your arms without locking your elbows.

3. Seated Row – 3x 10-12 reps

Do this on a cable machine or with a seated row resistance machine. Make sure to fully pull your elbows back and avoid swinging your body as you pull.

4. Lying Hamstring Curl – 3x 10-12 reps

Adjust the hamstring curl machine so that the pad sits just above your heels. Keep your feet flexed and your hips firmly pressed into the bench as you complete the reps.

5. Bicep Curls – 3x 10-12 reps

You can do bicep curls with dumbbells or use the bicep curl machine. Make sure your upper arms and torso stay still throughout, and if using the machine, press your elbows into the support pad.

6. Tricep Extensions – 3x 10-12 reps

These can be done with dumbbells as overhead extensions or on the tricep extension machine. Keep your torso and upper arms still to focus the work on your triceps.

7. Push-Ups – 3x 8-10 reps

If you can’t do full push-ups, try kneeling push-ups or incline push-ups. Keep your core tight to avoid your hips sagging—your body should form a straight line from head to heels.

8. Russian Twists – 3x 10-12 reps

To make Russian twists more challenging, hold a dumbbell or extend your legs farther out.

If you stick with regular strength training, you should start seeing results within 4-12 weeks. Check out more tips on building muscle here and get nutrition and diet advice here to help you get started.

Want personalized guidance? Consider working with a Personal Trainer! Find your nearest gym here