How long does it take to get toned?

In the studies behind the American College of Sports Medicine's position stand on strength training, people got stronger and put on muscle in programs as short as 6 weeks. How much of that shows in the mirror depends on where you're starting, your body fat, sleep, food and how many weeks you actually train.

What exercises are best for getting toned?

I'd build around moves that work a lot of muscle at once, like goblet squats, hip thrusts, dumbbell rows and shoulder presses, then add one or two smaller ones for the spots you care about most. In Talala, the AI personal trainer app, your coach picks them for your goals and your gym, from 500+ exercises with modifications customized to you.

Can you get toned at home?

Yes, as long as the sets get hard by the end. In the ACSM's position stand, training with elastic bands grew muscle compared with doing no exercise, so a few bands or a set of adjustable dumbbells go a long way. Talala builds your workouts around whatever you've got, at home, in a hotel or at a full gym.

Get toned with a plan that's only yours

That Reel doesn't know your body the way your Talala coach does. Your coach picks the right weight so every set actually counts.

Try for freeComing soon to Android

Works with Apple Watch: heart rate, zones, and workouts sync automatically

The right weight, not the lightest one.

Your coach picks a weight that makes the last reps hard.

Built around your goals.

Glutes, arms, or all of it. Your plan is only yours.

Your coach is with you every step of the way.

Cheering you through every set, and there for any question mid-workout.

No embarrassment

Ask the gym questions you'd never ask a trainer

Why is my butt sore?Going light? No one's watchingMissed a week? No streaks, no guilt

Where should I feel it with cable pull through?

Mostly your glutes, with a little in your hamstrings. If you feel it in your lower back, push your hips back further and squeeze at the top.

Walk into the gym knowing exactly what to do

Tell your coach

Your goals, your week, any old injuries, and the gym you train in. Snap a photo of the equipment if you like.

Your plan is only yours

Built just for you, with a roadmap for the year and milestones each month. It changes as you do.

Get coached in your ear

Your coach talks you through every set: the exact weight and reps, how it should feel, and why this exercise today.

Built for you:Goal: glutes + toned arms3 days · 45 minDumbbells + cablesKnee-friendly

Knows you better

A personal trainer who knows your HRV, goals and home gym

Every set you've ever logged

A real trainer forgets. Talala doesn't.

Your HRV and resting heart rate

Straight from Apple Health.

Your gym and your kit

Home, hotel or full gym. Your plan uses what's there.

What you trained in the last 48 hours

Those muscles sit out today.

Every run and walk, from your Apple Watch

Heart rate, zones and distance sync on their own, and your cardio counts toward your plan.

Run recap

5.2 km31 minZone 2 · 24 min

See how long you were in each zone for, synced from your Apple Watch

HomeGymOutside

152045min

Use whatever equipment or time you have

Dumbbells

Kettlebells

Jump rope

Kettlebell Goblet Squat3 × 10

Dumbbell Bent-Over Row3 × 10

Dumbbell Bench Press2 × 10

Kettlebell Dead Bug2 × 30s

The math

Personal trainer~$1,200 /month2 sessions a week at ~$150, plus 24-hour cancellation fees

Group classes~$420 /month3 classes a week at ~$35, plus late-cancel fees

TalalaFree right nowBe a founding member and try it free!

I was following Youtube and Ladder workouts for the longest time, they were good but they never felt personalized to me. Until Talala came along. I love that I get to visualize and understand what's actually getting stronger. And every time I improve, I'm so freaking proud of myself!! Love this app so much

Jen

I was trying to save money so I had to stop going to classes and seeing my trainer. THANK GOD I found the Talala app. It's truly a game-changer. I've now been able to keep up with my gym sessions. I love the posture tips Talala gives me. I love that it just lays everything out for me. This app is a steal!

Angela

I love visualizing just how my body is improving over time. Not only that, I love the cardio session recaps, so I can see how long I was in zone 4 vs zone 2 for. Really love this app!

Matt

Honestly... this is better than my last trainer. I had no clue what was going on in my body or my workouts. I was just following whatever they told me. But now with Talala, I feel like everything's in my control. I LOVE that this app does longevity workouts because I want to live long to see my kids and future grandkids grow up!

Lisa

I'm someone who travels almost every week for work. Meaning I get a different gym every time. I love that I'm able to still train my muscles based on whatever equipment is available. Can't recommend this app enough!

Adam

Questions

You get toned by building muscle, and the most reliable way to do that is strength training 2 or 3 times a week with weights that feel hard by the last few reps. "Toned" is just the word for muscle you can see, so how much shows also depends on your body fat. The WHO recommends strength work for all your major muscle groups on 2 or more days a week.

You can do it without one, as long as you're adding a rep or a little weight every week or two. Talala is your personal trainer, minus the $150 and awkwardness: every workout's planned for you, your coach is with you every step of the way, talking you through every set and motivating you, and you can ask your coach anything mid-workout. It's free right now on iPhone (Android coming soon), with no last-minute 24-hour cancellation fees.

Meet your personal trainer: every workout planned for you, and coached in your ear.

Download on theApp StoreComing soon toGoogle Play

Works with Apple Watch and Apple Health