Fitness Myths Part 1: “Muscle Toning”

***This is part 1 in a multi part series addressing fitness myths. If you want to submit a topic for us to include in this series, please email me at kelly@femmefitsociety.com - would love to hear from you :) 

Fitness Myths Part 1: “Muscle Toning” 

The question of “should I do more reps at less weight, or more weight at less reps” has been a common one in the fitness industry for a hot minute. If you’re a trainer or coach, odds are you have answered this question about 3,000 times and still keep getting it. 

That’s because for so long there has been conflicting information out there and misconceptions about “toning” versus “bulking”, especially when it comes to women’s fitness. Somewhere along the way someone created the perception that more reps at less weight will give you toned, lean muscles versus lifting heavier weights for less reps will make you bulky and have large muscles. 

This could not be more false, and we need to STOP this false narrative for women that toning your muscles is even something you can do. What I’m about to say might shock you, but you need to hear it: 

Toning your muscles is not possible. I repeat, toning muscles is not a thing. 

The concept of “toning” was created in the fitness industry as a marketing scheme to prey on women’s fears of becoming too bulky. Thus gyms could sell memberships and programming around the concept of “toning” aka programming light weights with tons of reps to have women more bought into the concept of fitness. The end result of getting women into the gym we totally support, but not the right way to do it people.  

Scientifically speaking: muscles cannot become softer or firmer. They are firm. However, the layer of fat that might be on top of your muscle is soft. You can however increase the size of your muscles and decrease your amount of body fat, but you cannot take muscle you already have and “firm it”. 

So what does this mean? How can I get the “toned” look that I want? 

Well first, you have to build muscles to tone. How do you build muscle, you ask? By lifting heavy weights and eating the proper amount of proteins, carbs and fats to keep your body fat percentage low enough to see the definition of the muscles you have built. So that look that you want to achieve? 

Yeah that comes from doing the opposite of what society has told you to do for so long: eat and lift next to nothing. 

There is nothing wrong with doing lighter weights for higher reps, but if the goal is to get the toned look, you will have to pick up some heavier weights, sis. You got this!