Stop Saying 'I Want to Be Toned': Here's What It Really Means
Blog Post: What Does "Getting Toned" Actually Mean?
We get it. "I want to be more toned" is a common phrase. But every time I hear it, I cringe a little inside. Not because the goal is wrong—who doesn’t want to feel stronger and look leaner?—but because the phrase itself is misleading. Let’s clear this up: there’s no such thing as a “toning” workout.
What Does “Toned” Even Mean?
When people say they want to be toned, they usually mean they want to see more muscle definition, look leaner, and feel firmer. Guess what? That’s not magic. That’s muscle. And the only way to show it off is by having some and reducing the layer of fat over it.
The idea that high reps with low weight will somehow “tone” your muscles is a myth that refuses to die. Your muscles don’t have a “tone” setting. They grow, or they shrink. What people often call “toned” is really the result of two things:
Building muscle through progressive overload (lifting weights heavy enough to challenge you).
Reducing body fat so the muscle you’ve built becomes visible.
Why the High Reps/Low Weight Myth Is Flawed
The myth of high reps and low weight being the key to toning probably came from the fear of “getting bulky.” Let’s get this out of the way: if building muscle were that easy, bodybuilders wouldn’t spend years chasing it.
Using light weights for endless reps might burn some calories, but it won’t build the muscle needed to create that defined look. Without enough resistance, your muscles have no reason to grow, and without growth, there’s nothing to “tone.”
What Actually Works?
If your goal is to look “toned,” here’s what you need to focus on:
1. Lift Heavy (For You)
You don’t need to deadlift your bodyweight tomorrow, but you should be lifting weights that feel challenging in 6-12 reps. This is where real muscle growth happens. And don’t worry—muscle is harder to build than you think, especially for women. You won’t wake up looking like a bodybuilder by accident.
2. Strength Progression
Progressive overload is your best friend. This means gradually increasing the weight you lift, the number of reps, or the difficulty of your exercises over time. Strength drives change, and stronger muscles lead to a leaner, firmer look.
3. Dial in Nutrition
The layer of fat over your muscles won’t vanish with exercise alone. You need to look at what you’re eating. A slight calorie deficit combined with enough protein (to maintain and build muscle) is key. This doesn’t mean crash dieting—sustainability is everything.
4. Consistency Over Perfection
Training twice a week with purpose beats doing 15 random high-rep workouts with no structure. Stick with a program, track your progress, and trust the process.
Ditch the Word “Toned”
Instead of saying, “I want to be more toned,” try this:
“I want to get stronger.”
“I want to build lean muscle.”
“I want to feel firmer and more confident in my body.”
When you shift your focus from a vague goal like “toning” to measurable ones like building strength or increasing muscle, you’ll not only get the results you want, but you’ll feel empowered along the way.
At BARCH, we focus on real training that delivers real results. No fluff, no fads, and definitely no ego. If you’re ready to build strength and confidence, drop in for a class and see the difference for yourself.
Remember: It’s not about “toning.” It’s about training. 💪