Toned and strong people…how?

[Yoheresthestory]

I run and am fit but I know I need S&C. I just hate it and cannot get myself to do even 20mins of weights etc. I’ve a lovely gym at home and could sign up for classes somewhere, though it’s tough to coordinate timings so I’d love to get into something at home.

AIBU to think I can find a workout that both gets me stronger AND becomes part of my routine so I don’t dread it? Do some of you actually enjoy your S&C sessions?

to see a difference, could 20mins 3 times a week ever work and if so, what workout would give me toned upper body and strong legs and butt?

I love s&c more than running now. we have a barbell at home and resistance bands. I do barbell squats, deadlift s, glute raises and Bulgarian squats one day alternated with upper body , bicep curls, overhead press, chest press and tricep dips

What do you mean by toned?

Caroline Girvan is your answer. She has tons of videos on YouTube from 30 minutes long up to an hour. I do her iron and/or fuel videos 3 or 4 times a week and have noticed a huge difference in my muscle tone and strength

I run and walk a lot and started S&C a year ago. I absolutely love it you can see the changes I feel and I am so much stronger. I am 49 so was very conscious of my bone health my mum has osteoporosis and I wanted to make sure I didn't develop it. I don't go to a gym I do a local class with a very supportive trainer, the class is for woman and all would be aged from 40ish to 60ish. Maybe find a class like that

Why don't you enjoy S and C? Would be helpful to know in order to come up with some useful suggestions. Also, by toned I assume you mean gaining muscle? My week, at the moment, consists of:
3 lower body focused strength sessions in the gym (one glute, one quad/glute and one hamstring/glute session) and one upper. I'm targeting glutes during this cycle hence less upper training. I do three runs a week: one easy short run, one HIIT and one long. I do a half HR of cross training after strength work either elliptical, bike, incline treadmill, stair climber. There are some things I do at home. I train calves whilst preparing food. Wander round on balls of feet, calf raises etc, plus core work can be done at home. In fact, there is a lot you can do at home but in order to build muscle you need to progressively overload the movements you chose.

You don't need a gym, just incorporate more activity into your life. As much variety as possible. Housework is a great one to keep you toned. Also gardening is another example.

I am toned from walking, cycling, taking the stairs as much as possible, carrying shopping home, housework, gardening, not relying on machines to do stuff etc.

Look at photos of people in the past - they were mostly toned - but no sign of a gym. Their lives were a lot more physical and they did many more manual jobs.

There is a caveat though - it can depend on your body type. Some people muscle up a lot easier than others. I am one of them - not the bulky type of muscle but defined.

I do no cardio now, except dog walking, which can be anything from 30 mins to 3 hours.
Instead I'm pumping those weights lol. I aim for 5 times a week but can be less or more depending on life. Even after a consistent year it doesn't work for me focusing on specific areas across the week so instead I have 2 programmes I alternate that cover main muscle groups. I then add in my random as I call them....so dead hangs or farmer carries or even balance exercises.

I’m toned, in my 50s now and with good overall strength due to daily yoga. 15-30 minutes first thing every morning, targeted at whatever hurts today (I have MS) keeps things working well enough to continue running and cycling.
Tried weights etc in the past, found it utterly tedious and it also led to the only injuries I ever had through working out. The more functional strength of yoga works best for me, and doesn’t need any equipment so no excuses to skip it.

I love Pilates for the physical and mental challenge. Doing it properly is hard. So many people think they are doing Pilates when they aren't. On the weights side, I have a PT that I discuss my goals and likes/dislikes with and I now have a routine to meet those goals. Hex bar with increasing weights whilst doing plyometrics.

My main goal is to be strong, mobile and independent as I age.

I am toned. I am 61. I don't use a gym but I muck out 2 horses every day. I also do all my own housework and gardening, walk the dog and do about 12000 steps. I do some physio exercises every evening. I have lost 10kg since I gave up my desk job and just got moving.

Pilates, dynamic vinyasa yoga, walking everywhere and carrying my shopping home. Also starting from a good base - I did competition level kickboxing for 10 years and boxing will tone your arms and back like nothing else!

you could try reformer pilates, which uses resistance bands and in my class we use weights too.

i go to a small gym where we do circuit style classes. there are 7 areas and you spend around 7 minutes at each, some have machines, some weights. you’re partnered with someone but don’t have to talk much if you don’t want to.

this could be an option if you don’t like going to the gym and being on the machines on your own.

I do mine at home. I follow a structured program on an app.

A bit different, but if you have a climbing gym near you bouldering and rock climbing are excellent ways to get toned. I love the mental challenge of trying to work out how I’m going to climb the route as well as the physical challenge, so never get bored.

If you love running, I would suggest you look at Hyrox classes near you. The strength stations will help you to get stronger and build muscle. Too much running for me, personally, and I'd rather crossfit but you will definitely enjoy it as a runner.

I loved lifting heavy weights once I got into it.

If it's not your thing, then core conditioning with some weights would probably work well. Burpees into a shoulder press and that type of exercise in sets will push your body and get some toning going on.

Agree with this.

I’ve done strength training in the gym off and on for years when I could afford to but most of my toning is from everyday things. I don’t drive so if I go to a shop, I’m carrying things back in my arms with a backpack (typically a 20 min walk from there to home) With cleaning, there is a lot of bending, picking up, shifting things. Vacuuming the stairs involving carrying the entire vacuum up and down so I can vacuum the other levels (we have two floors and the vacuum resides on the middle floor).

I also do my own gardening and landscaping.

Picking up a wiggly toddler who likes to climb and taking her off of furniture and carrying her about especially up and down steps at home. She likes to be swung around so it’s practically using her as a kettlebell while making her giggle.

There are bodyweight exercises you can do at home where you won’t need equipment. Could fill your shopping bags with a few things and use them as weights.

I used to be a runner and was tiny, but not much muscle. Now I am all about weight lifting with a side of running (and lots of walking) and SO much stronger with good muscle tone. I got myself into a really good routine at the gym which was the key for me. Just a non negotiable part of my week. I listen to a podcast whilst I work out and enjoy my alone time.
I was going 3 days, full body, 45 mins but just moved to 4 days, 2x upper, 2x lower, 45 mins and definitely feeling an improvement in strength already

In the past year I've discovered I enjoy strength training in the gym. I have a weekly PT and go 4 or 5x per week plus walking and 1 step class.

I worked in housekeeping for 2 years and whilst it kept my weight down and helped with mobility it definitely didn't leave me looking toned.

Have you looked at/considered CrossFit? It’s great fun and with a mix of high intensity cardio, gymnastics and strength training in short, max effort bursts in a group setting. It’s for everyone at all levels and you’ll see quick results if you have a good base level of fitness and stick in.

Was going to suggest this. I swapped weights at the gym for bouldering 18 months ago and have never been so strong and toned in my life. Plus it’s very sociable which is a bonus.

There is no such thing as “toned”. All it means is low enough bodyfat to see muscle definition. If you don’t have decent amount of muscle no amount of fat loss will help. Some people have genetics that they have good muscle mass from every day activities and others need to be more conscious about building muscle.

I do row reformer classes some rowing machine some Pilates it’s a killer but a treat work out

Yes I adore strength training. I love it so much I became a powerlifter. 20 mins 3 times a week is better than nothing but it’s not going to do very much. If you want to like it more I’d suggest working with a personal trainer to show you what to do and maybe you’ll enjoy it more. Or not. It’s not for everyone.

For me its a mix of genetics and diet.
but i also weight train 4x a week as well as spin 3x. I also walk 10000 steps a day.

i Am VERY toned.