Total Gym for Women: How to Tone and Sculpt Your Body

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In this guide to Total Gym for women we will explore why we think this is one of the best pieces of equipment for women to use to improve their fitness and tone their bodies.

The Total Gym all-in-one exercise machine is perfect for women who want to get a full-body workout in the comfort of their own home.

Even if you only have a few minutes to spare in your busy life then the Total Gym allows you to get a good full body workout very quickly and efficiently.

Before we dive into the specific exercises and workout plans, let’s first discuss the benefits of using a Total Gym as a woman.

What is Total Gym?

The Total Gym is a unique piece of fitness equipment that utilizes your body weight and gravity to provide resistance for a variety of exercises. Unlike traditional home gyms that rely on external weights, the Total Gym uses a sliding board and pulley system to challenge your muscles.

One of the biggest benefits of the Total Gym is its portability and the ability to change exercises without stopping to adjust weights.

The adjustable height of the slide board allows for a customizable workout, as a higher setting will increase the resistance by lifting a higher percentage of your body weight, while a lower setting will decrease the resistance by lifting a smaller percentage of your body weight.

The Total Gym also allows for a full range of motion during exercise and depending on the model, there are hundreds of exercises that can be performed for the arms, legs, and core.

Total Gym has been producing exercise machines for over 30 years and there are currently several versions of the popular home gym available on the market.

Each model has its own unique features and attachments, but they all utilize the same principle of using your body weight and gravity as resistance.

Best Total Gyms Compared

Total Gym FITTotal Gym XLSTotal Gym GTS
Total Gym XLS ReviewTotal Gym GTS
Resistance Levels12622
Leg Pull
Upgraded Squat Stand
2-piece Wing Attachment
Leg Pull
Ribbed Squat Stand
Wing Attachment
Telescoping squat stand
Retractable dip bars
3 grip pull-up bar
+ loads more
Weight Capacity450 lb400 lb650 lb
WarrantyLifetime frame, 2 year partsLifetime frame, 6 month parts5-year Warranty on Frame,
1-year Warranty on Parts
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Check Price Here
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Benefits of Using a Total Gym – For Women

First and foremost, the Total Gym is great for building lean muscle. Unlike traditional weightlifting, the Total Gym uses your own body weight as resistance, allowing you to tone and sculpt your muscles without bulking up. 

This makes Total Gyms a good choice for women who are looking to get fitter and more toned rather than having pumped muscles. It also means you don’t have to worry about setting up weights and the dangers involved with that.

Additionally, the Total Gym offers a low-impact workout, making it perfect for women who may be recovering from an injury or just looking for a gentler exercise option. The gliding motion of the Total Gym helps to reduce stress on the joints, allowing for a longer, more comfortable workout.

A Total Gym also has amazing versatility. With various attachments and resistance levels, the Total Gym can be used for a wide range of exercises, from cardio to strength training to stretching. This allows for a well-rounded workout that targets all major muscle groups.

But, I guess the biggest benefit is that you can exercise in the comfort of your own home. You don’t have to waste time getting to a gym and you don’t need to worry about anyone watching or bothering you while you work out.

Total Gym Exercises for Women

When it comes to toning and sculpting your body, there are certain exercises that are particularly effective for women. These exercises target the areas of the body that women often want to improve, such as the arms, legs, abs, and glutes.

This 8 minute women’s Total Gym workout is a great place to start:

One of the best exercises for toning your arms is the chest press. This exercise works your chest, triceps, and shoulders, giving you a toned and defined look. You can adjust the resistance level to make the exercise more or less challenging.

For legs, squats and leg press are great exercises. These exercises work your quadriceps, hamstrings, and glutes, helping to tone and sculpt your legs. You can also add in leg curls for a more complete leg workout.

Core exercises such as crunches and leg pull-ins are also great for women. These exercises target your abs, giving you a toned and defined stomach. You can also add in oblique exercises such as side crunches to work your side abs.

With a consistent workout routine, you can tone and sculpt your body, to help you achieve the look you want. 

Creating a Workout Plan

Now that you know some of the best exercises to target specific muscle groups, it’s time to create a workout plan. A full-body workout is ideal for women using the Total Gym, as it allows for a well-rounded routine that targets all major muscle groups.

It’s important to focus on both cardio and strength training in order to burn fat and build muscle. A good starting point is to aim for 3-4 full-body workouts per week, with at least one day of rest in between.

When creating your workout plan, always start with a warm-up and end with a cool-down. This can include light cardio and stretching to prepare your body for the workout and prevent injury. 

Next, you’ll want to focus on your upper body, lower body, and core. Try to include exercises that target multiple muscle groups at once, such as squats and rows or chest press and tricep dips.

It’s also important to vary the resistance level on your Total Gym and gradually increase it as you become stronger. This will challenge your muscles and keep them from plateauing. 

And don’t forget to track your progress! Keep a workout journal or use a fitness app to log your exercises, sets, reps, and resistance levels. This will help you see where you’ve improved and where you need to focus more.

As you progress, you can add more advanced exercises or increase the number of sets and reps. The key is to challenge yourself and keep your body guessing so you can continue to see results.

A women lies on her back using a Total Gym XLS exercise machine

Common Mistakes to Avoid

When it comes to using the Total Gym for weight loss and toning, there are a few common mistakes to avoid. One of the biggest mistakes is not warming up or stretching before and after your workout. This can lead to injury and make it harder for your muscles to recover.

Another mistake is not using proper form and technique. This can not only lead to injury, but it can also prevent you from getting the most out of your workout. Make sure to read the instructions or watch videos to learn how to properly perform each exercise.

Another mistake is not adjusting the resistance level correctly. If the resistance is too low, you won’t see results, and if it’s too high, you’ll burn out quickly. Make sure to start at a lower resistance level and gradually increase it as you become stronger.

Finally, don’t forget to take rest days. Your muscles need time to recover and rebuild, so make sure to give them at least one day of rest in between workouts.

Total Gym for Women – Final Thoughts

The Total Gym is a versatile and effective piece of equipment for women who want to tone and sculpt their bodies, or who want to improve their fitness and flexibility.

Whether you’re a beginner or have been working out for a while, the Total Gym offers a wide range of exercises that can target all areas of your body. 

By creating a personalized workout plan, adjusting the resistance level, and focusing on proper form and technique, you can achieve your fitness goals and see results in a short amount of time. 

With the right mindset and dedication, the Total Gym can be a great tool to help you achieve a fit and healthy body.

One of the great things about Total Gym is that they offer a 30-day free trial. You’ve got nothing to lose and I’m sure that you will love it!

Go to Total Gym to try it out risk-free.

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