Tonal is a wall-mounted smart home gym system that combines cable resistance with a touchscreen interface and artificial intelligence to guide workouts. The machine features two adjustable arms that extend from the sides and can deliver up to 100 pounds of resistance per side, for a combined 200 pounds total.
The equipment offers over 170 exercises in its movement library, including weightlifting moves like squats, deadlifts, and bench presses, plus yoga, Pilates, cardio, dance, and HIIT. Users can choose instructor-led sessions or work independently using the Free Lift option with video demonstrations.
The system uses Coach AI to track progress and make real-time adjustments. During initial setup, users complete a Strength Assessment that includes movements like seated lat pulldowns, overhead presses, and deadlifts to establish a baseline. The AI then monitors metrics such as time under tension, power output, range of motion, and pacing during workouts. If it detects form issues, the system provides audible reminders or turns off weight. If movement is too easy, the AI increases resistance each rep.
Tonal offers four weight modes. Spotter mode lowers weight when you struggle, then returns it for the next rep. Burnout mode reduces weight as fatigue sets in to help you finish sets. Chains mode increases resistance during the lifting phase. Eccentric mode increases resistance during the lowering phase for more time under tension, which may help muscle growth according to the report.
The machine has a 24-inch touchscreen and allows weight adjustments in one-pound increments. Professional installation is required. One reviewer who started using Tonal in 2021 improved from the bottom 25 percent of all women to the top 28 percent in her strength metrics.