Afraid of picking up the heavy weights as a part of your workout? You’re not alone. Many women fear that going heavy in their workouts will create a bulky, masculine look–the opposite of what they want.

If you’re after the “toned” look–long, sinewy muscles, curves, and a healthy amount of body fat–strength training can help get you there. While the term “tone” actually refers to the amount of tension in muscles, it’s more commonly used to describe a lean, healthy look. A toned appearance comes from a combination of two factors: strong muscles and a healthy amount of body fat.