Free Lift

Tonal gives you the freedom to do the workout you want, the way you want. Use Free Lift to choose from our library of movements or do your own routine while taking advantage of Dynamic Weight Modes.

What is Free Lift? (Click to expand)

Free Lift is a feature included in your Tonal membership, allowing you to use our library of moves to create your own workout. Free Lift workouts are straight to the point. Just choose a move and do a set.

⚡ What’s the difference between Free Lift and Basic Lift? (Click to expand)

Use this handy table to review the differences between Basic Lift and Free Lift:

Feature	Basic Lift	Free Lift
Availability	Available to users who do not have a Tonal membership but have completed their 12-month commitment.	Available to users with an active Tonal membership.
Movement Library	Basic Lift users can access Generic Moves only.	Free Lift users can access the full library of 170+ moves.
Video Demos	Demos are not included.	Demos are included for all moves within the Tonal movement library.
Weight Modes	Basic Lift users have access to the manual weight dial only.	Free Lift users can use Dynamic Weight Modes (Smart Flex, Spotter, Burnout, etc.).
Tracking	Tracking can happen using the on-screen rep counter.	Tracking is available through: Live stats “Time Under Tension” Health app syncing
Customization	Basic Lift users can plan and complete single sets only.	Free Lift users can create blocks and Custom Workouts.

How do I start a Free Lift session? (Click to expand)

To start lifting, your way:

Sign in and select the Custom tab on your trainer.
Press and hold the weight dial on the screen.
💡 “Frequent,” “Recent,” and “Popular” movements are displayed next to the Start with a Movement section. To view all the movements, select All Movements at the bottom of the Custom tab.
You can filter your view by body region, muscle group, accessory, and arm position.
Select your rep or duration goal and apply any Dynamic Weight Modes for your chosen movement.
💡 You can select Start Movement to start working out right away, or Create Block to continue building a workout.

What if I can’t find my favorite moves in the Tonal library? (Click to expand)

In addition to Tonal’s library of moves, you can do your own Generic Moves based on the accessory type. Find these options in the Do Your Own section.

To start working out right away, tap Skip in the upper right corner of the display and pull one of the handles once. Tonal will default to a handle move without a rep goal.

Can I use third-party workout accessories in Free Lift? (Click to expand)

You can also use equipment in Free Lift outside of Tonal’s Smart Accessories. If your accessory attaches to one Tonal arm (such as ankle straps), please make sure that you’re not doing a bar move.

The following are considered bar moves:

Moves from Tonal’s library with “Barbell” in their names.
In Do Your Own, any reps done with “Bar Move” selected.

Using single-cable accessories with bar moves may unintentionally engage Bar Tilt, a safety feature that automatically turns the weight off. Always make sure you’ve chosen the right accessory mode or move type.

For even more control over your workout, try building Custom Workouts on the Tonal mobile app. If you don’t have the app, download it for iOS or Android.

If you need any further assistance, please give us a call at 855-MY-TONAL.