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Program Improve Fitness, Stability, and Posture in Your First 90 Days on Tonal

Improve both endurance and performance with regular strength training. 

a woman working out on Tonal doing a side lunge

In order to climb mountains, run marathons, crush the indoor cycling leaderboard, or keep up with a furry friend on your favorite trail, you need to have a strong foundation. That base is bolstered by regular strength training, which can improve your fitness, stability, posture and prevent injury. In fact, research suggests that not only is resistance training just as effective as aerobic exercise at improving cardiovascular health, but it also enhances physical performance, movement control, and walking speed.

“When looking to improve performance for sport, an athletic event, or daily pursuits, it’s essential to strengthen movement patterns under load,” says Nicolette Amarillas, a certified strength and conditioning coach at Tonal. She explains that while it’s important to train for the activity itself, you’ll see the biggest jumps in performance by strengthening “the correct muscles in proper ranges of motion and movement patterns.” As your body gets stronger, activities and movements become easier, she adds.  

That’s why Coach Nicolette pulled together these programs geared toward training under load to help you build the strength you need for better overall health, stability, posture, and performance. To become a fitter version of yourself, no matter what level you’re starting at, follow the tracks below. 

Beginner 90-Day Plan

If you’re completely new to exercise and strength training, this track is the perfect place for you to start your journey. 

Month One

  • Program: Slow and Strong
  • Duration of program: 4 weeks 
  • Average time of workout: 35-45 minutes
  • Number of workouts per week: 4  
  • How it works: This program is an efficient way for beginners to get strong right out of the gate. It’s a full-body program made for all ages, and while the longer workouts may be a challenge, you’ll learn how to master basic movement patterns and build a foundation for your fitness.

Month Two

  • Program 1: Better Posture Everyday 
  • Duration: 2 weeks
  • Average time of workout: 30-40 minutes
  • Number of workouts per week: 3 
  • How it works: Joint imbalances limit your tendons and muscles which can make regular exercise and movement difficult. This program will help you correct common posture imbalances that might be holding you back in your fitness. 
  • Program 2: Beginner Breakthrough
  • Duration of program: 2 weeks 
  • Average time of workout: 30 minutes 
  • Number of workouts per week: 3 
  • How it works: Beginners looking to break through unlock improved strength and fitness will enjoy this program. The workouts are accessible but a little more challenging and designed to help you improve form and learn breathing techniques that will help you along your journey. 

Month Three

  • Program: Fit and Focused 
  • Duration: 4 weeks 
  • Average time of workout: 45-50 minutes 
  • Number of workouts per week: 3 
  • How it works: Consider this program a total reset for your mind and body. With it, you’ll get an opportunity to focus on your wellbeing and fitness as you crush the home stretch of your 90-day plan. 

Intermediate 90-Day Plan

If you have experience with strength training consistently and feel comfortable with movement, follow this track. 

Month One

  • Program: Mind, Body, Core
  • Duration: 4 weeks 
  • Average time of workout: 30 minutes
  • Number of workouts per week: 4
  • How it works: Although advanced, the length of workouts and movements are great for intermediate lifters. You’ll focus on mind-muscle engagement, challenge your core from all angles, and discover planes of motion and movement patterns that will build a strong foundation for improving both fitness and health. At the end of the month you’ll feel balanced, stronger and leaner. 

Month Two 

  • Program: Mastering Major Lifts 
  • Duration: 4 weeks 
  • Average time of workout: 30-45 minutes
  • Number of workouts per week: 4 
  • How it works: This program is an opportunity to hone your technique and reap the gains from mastering common lifts like squats, deadlifts, and the pulldown. Each workout explores different movement patterns—squatting, pressing, hinging, pulling—to help you level up your game.  

Month Three

  • Program 1: 30 Minute Muscle 
  • Duration of program: 2 weeks 
  • Average time of workout: 30 minutes 
  • Number of workouts per week: 4 
  • How it works: This program features 30-minute workouts that boost strength and challenge your cardiovascular system with high-intensity sets and varied movement patterns. You’ll see changes to your body composition while challenging yourself to a new type of workout. 
  • Program 2: Stronger For Sport
  • Duration of program: 2 weeks 
  • Average time of workout: 25-35 minutes 
  • Number of workouts per week: 3 
  • How it works: Finish your journey with a program designed to help you train like an athlete. These workouts will allow you to develop explosive power, master complex movement patterns, and increase confidence. This program is a great way to round out your training for sports or more everyday fitness. 

Advanced 90-Day Plan

If you have a lot of experience with strength training and are looking to challenge yourself during your first 90 days on Tonal, follow this track.  

Month One

  • Program 1: Full Body Knockout 
  • Duration of program: 2 weeks 
  • Average time of workout: 35-45 minutes 
  • Number of workouts per week: 4 
  • How it works: Build strength, muscle and endurance right out of the gate with these full-body workouts that focus on speed, strength, speed and stability. 
  • Program 2: Muscle Build Up 
  • Duration of program: 2 weeks 
  • Average time of workout: 40-45 minutes 
  • Number of workouts per week: 4 
  • How it works: The upper-body, lower-body, and full-body workouts in this program combine heavy lifts and plyometric movements to build muscle, elevate your heart rate, and challenge you out of your comfort zone.  

Month Two 

  • Program: Unleash the Beast 
  • Duration of program: 4 weeks 
  • Average time of workout: 45-55 minutes
  • Number of workouts per week: 4
  • How it works: Fast track your 90-day journey with serious hypertrophy. This advanced program uses a mix of upper-body, lower-body, and full-body workouts featuring dynamic weight modes and increased volume to push your limits. 

Month Three

  • Program: Go Big or Go Home 2 
  • Duration of program: 4 weeks 
  • Average time of workout: 45 minutes
  • Number of workouts per week: 4 
  • How it works: Finish your journey strong with this classic muscle-building program.Your final stretch of workouts will continue to build muscle while also improving muscular endurance, taking your fitness to the next level.