What Kind of Lifts Should You Do If You Just Want to Tone?

Lifting weights in the form of dumbbells and barbells will not make you look like a Mr. Olympia contestant. Instead, this type of exercise is imperative to the sleek physique you seek by toning your gluteals, thighs, arms, shoulders and abdominal muscles. Moreover, weightlifting is specifically recommended for girls and women by the American Academy of Orthopaedic Surgeons to decrease their risk of osteoporosis by stimulating bone absorption of calcium.

  1. Rule of Thumb

    • Your rule of thumb for toning: light weights plus high reps.

      A general rule-of-thumb is that light weight,s combined with high repetition,s will strengthen and tone the muscles worked as opposed to bulking them up. So, instead of lifting a 30-pound weight six times, you would lift a 3-pound weight 30 times. In exercise instruction terms, the directions might state "3 lbs. x 30 x 3." This means that you would perform an exercise with a 3-pound weight 30 times, rest for two to three minutes and then repeat the exercise again, for a total of three full repetitions.

    Weight Work

    • You can progress to barbell work very quickly.

      Light dumbbells are available in most gyms and fitness centers, beginning at 1-pound dumbbells, increasing in one-pound increments up to 5-pound dumbbells. After 5 pounds, the dumbbell weight increases by 5-pound increments. To tone your arms and shoulders, try lateral lifts, beginning with 3 lb. x 15 x 3. Stand with your feet about a foot apart and your arms straight at your sides, holding the dumbbells. Slowly lift your arms in the air to just above shoulder level and slowly return them to your sides. Rest and repeat three times.

    Machine Work

    • The leg press machine will tone your calves and thighs.

      Proper machine work can mimic lift work while you build muscle memory and workout discipline. The leg-press machine is particularly effective at toning your calves and thighs. Adjust the large foot placement square as close to the chair as you feel comfortable bending your knees. Place the weight pin button in the 30-pound hole. Holding onto the handles at the bottom edge of your seat, slowly press your feet against the square to until you fully extend your legs. Slowly return your legs to the bent-knee position. Try this exercise beginning at 30 lbs. x 25 x 3. The strength you build with this exercise will later help you when you learn barbell squats.

    Combination Work

    • Your leg lifts your body weight during step-ups.

      Combination work refers to any type of exercise that requires more than two exercise "types." Use a low aerobic stepper and 3-pound dumbbells. Hold the dumbbells, elbows bent, at your ears. Step up with your right foot while pushing the dumbbells above your head. Step down with your right foot while returning the dumbbells to your ears. Try this exercise 3 lbs. x 15 x 3. Now repeat with your left leg: 3 lbs. x 15 x 3.