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Building your home gym? Here's everything you need to know about rowing machines versus treadmills.
Jump to:
- Cost
- Train
- storage and space
- neighborhood friendliness
- alternatives
- Final Thoughts
Choosing a cardio kit is a tricky task, but for many the decision boils down to a crucial conflict: rowing machines versus treadmills.
Both offer a great workout that can put your aerobic and anaerobic energy system to the test. But if you want to add any of thebest treadmillsorbest rowing machinesto your home gym, it can be difficult to know where your money is best spent.
Both have different advantages; one ofAdvantages of rowing machines(opens in new tab)is that they offer a low-impact workout, which is good if you want to be easy on your joints. A study published in theJournal of the American Medical Association(opens in new tab) showed that you are likely to expend more energy when you exercise on a treadmill.
We asked Steve Hoyles, personal trainer and gym owner, to explain the practicalities of owning a rowing machine versus a treadmill - and got him to detail the benefits of both. Here's what he had to say.
Rowing Machine vs. Treadmill: Cost
When it comes to fitness equipment, there are two types of costs. There are the upfront costs (purchase price) and the ongoing costs (operation and maintenance). When it comes to treadmills and rowing machines, they are very different...
The initial cost of a treadmill is significantly higher than that of a rowing machine. While some are cheaper, you won't get a quality treadmill for less than $3,000. You get one of the top rowing machines on the market, the Concept2 Model D, e.garound $1,200(opens in new tab).
Thebest treadmillsare motorized, have belts, shock absorbers and a more complex computer. They are used at high speeds and high intensities. In addition to an annual service, every repair should cost significantly more. You'll also need to hook up a treadmill, which will add to your electric bills, although it typically costs less than $1 an hour.by most calculations(opens in new tab).
A rower is a much simpler machine. The computer is an LED setup, there is no motor (just a chain and flywheel) and the moving parts are limited to a simple chain, fan and seat. Maintenance and replacement are easy. Rowing machines do not plug into an outlet, they are user powered. These factors keep running costs down.
- Related: Is the treadmill good for losing weight?
Rowing Machine vs. Treadmill: Type of Workout
The rowing machine is a full body workout and is almost easy on the joints. The risk of injury is really low, but the calorie consumption is high. It's also a pull-heavy movement that helps offset the fact that we spend so much time in an internally rotated shoulder position. The fact that both the upper and lower body are trained on a rowing machine makes for an efficient workout.
The treadmill is an excellent calorie-burning machine—research shows itTreadmills burn more calories(opens in new tab)than many other training options, but that can come at a price. The injury rate among runners is one of the highest of any recreational activityEstimates range from 19-79% of runners(opens in new tab)will develop some kind of injury through the sport.
While both machines are excellent, you have to consider the full body workout and reduced risk of injury for the rower. But if you're specifically focused on burning calories, remember that treadmills are among some of themThe best weight loss workout equipment(opens in new tab).
Rowing machine v treadmill: space and storage
When putting together a home gym, space and storage must be considered. If you have a large, dedicated gym, you can largely ignore this section, but if not, read on.
A rowing machine has an approximate footprint of 8 inches by 2 inches, which means it doesn't take up much space. It can be pushed against a wall or stood on its end. In the case of the Concept2, it can even be disassembled into two parts for easier storage. A rowing machine is light and easy to move.
A treadmill can vary enormously, but most have a 6' x 3' footprint. Although this is notdramaticDifference in size, it is significant when you are in a small space. They also lack the ability to be folded down or easily moved. Most treadmills weigh around 250 pounds, so you can't just move them!
- Related: The best Bowflex training offers
Rowing machine v treadmill: neighborhood friendliness
This may not be an obvious point to consider, but it is an important point to consider when spending your money. If you find your neighbors complaining after your first workout, you won't be very popular!
There is no impact on the rower, so you don't have to worry about the constant hitting every time you use it. There is noise from the flywheel, which gets louder the harder you row. It's not deafening, but it's something to consider when you have neighbors.
If you live in an apartment block or have a neighbor, a treadmill isn't the most polite option. The motorized strap can be noisy at first, then there's the pounding with each foot strike. In particular, if you have neighbors below you, you will not be very popular. The only appropriate places for a treadmill (if you have neighbors) is a garage or basement.
Rowing machine vs. treadmill: do you need it?
The idea behind buying home exercise equipment is to give yourself an exercise option that you don't already have. Then ask yourself: Can each workout simply be repeated without spending any money?
In the case of a rowing machine, unless you are a member of a rowing club or have access to a river/lake and boat, then no - it can't. Your only option is with a rowing machine.
Running is much easier. As long as you're injury-free, strap on a pair of running shoes and let's go!
That's a little dismissive - you might want precise control over speed, split times and intervals, and that's fair enough. Treadmill running might be safer in your neighborhood, and it certainly is in winter when you don't want to run in the dark or in the rain.
Are you wondering if this is worth spending a lot of money on, or could that money be better spent elsewhere? You can run anywhere, but rowing is a much more difficult workout to replicate.
- Related: Treadmills vs. running outdoors
Rowing Machine vs. Treadmill: Final Thoughts
Both machines are excellent and have their place in an exercise program, but when we consider functionality, user experience, budget, and the realities of owning both, the clear winner is the rowing machine.
A rowing machine offers a workout that's just as good (if not better), it's certainly safer, significantly cheaper, easier to store, costs less to run, is more difficult to reproduce and won't see you upsetting your neighbors. I can't put it more clearly.
Steve Hoyles
Steve Hoyles is a personal trainer and studio owner. He has been writing about health and fitness for over a decade with clients including Men's Health, Men's Fitness, BBC, Catalyst Athletics and hundreds of fitness websites. It can usually be found athis gymor with one of his two sons on their various sporting commitments!
FAQs
What is better a treadmill or a rowing machine? ›
If you just want to lose fat, then a treadmill is a better choice. However, if you want to burn fat while building muscle and improve your overall fitness, rowing machines are better for losing weight.
Is it worth buying a rowing machine for home? ›Rowing has many benefits, such as helping you build endurance and strengthen your body. Research even shows that it can improve heart health. When compared to other exercise machines, such as a treadmill and elliptical, the ergometer packs a mean punch.
Is a rowing machine a good workout for seniors? ›Recent studies have proven that a older person using a rowing machine helps for building physical strength and stamina, stimulating growth of bone and bone mineral density increase. Indoor rowing is perfect for people aged 40, 50, 60 and even older.
Can you get fit just using a rowing machine? ›Rowing regularly can help increase your stamina and endurance while improving your overall cardiovascular health. Get a full-body workout. Get this — a rowing machine uses 86 percent (!!) of the muscles in your body, according to a study from the English Institute of Sport. Improve lower-body conditioning.
What exercise is better than rowing? ›Burn the Most Calories: Running
Rowing at a moderate pace burns about 504 calories. That's not a dramatic difference, but if your main goal is calories burned, Holland says running tends to be the better workout, especially because it's easier to integrate sprinting into the mix.
Yes, when used effectively, a row machine will help lose belly fat and tone your stomach. There are several ways that a rower can be used to target the midsection. The best is to incorporate other exercises such as push-ups, pikes, and planks.
What are the disadvantages of rowing? ›If you aren't using proper form, using an indoor rower can lead to back pain or injury that can put you out of commission for weeks. Because they are relatively large machines, many rowers aren't easy to move and can't be folded up for storage when not in use.
Is 10 minutes a day on a rowing machine enough? ›A single stroke on the rowing machine works your quads, hamstrings, glutes, core, arms, and back muscles. And just ten minutes of steady rowing would calculate out to about 200 strokes of work, which is more than enough to get your blood flowing and perhaps even break a sweat.
Is 20 minutes of rowing enough? ›Like most forms of exercise, you can certainly do 20 minutes of water rowing depending on your intensity. If you are going at 100% intensity for 20 minutes, you'll need to rest at some point; however, at moderate intensities, rowing 20 minutes a day is very manageable.
How long should a senior use a rowing machine? ›Here is the exercise suggestion according to the NHS: 150 Minutes (2 and a half hours) of moderate aerobic activity per week. 2 sessions of strength training covering the main muscle groups. You can do fewer minutes of aerobic exercise if these are 'intensive'
Am I too old to start rowing? ›
But I'm here to tell you that rowing isn't just for young people – it's a fantastic sport for people in their 40s, 50s, 60s and even older. Whatever your age, it will transform your body, improve your fitness and introduce you to some of the greatest people you'll ever meet.
Does rowing machine raise blood pressure? ›Lower Blood Pressure and Reduced Risk of Heart Diseases
It is proven that all forms of cardio are beneficial for your heart health, with rowing being no exception. Indoor rowing can help lower your risk of developing heart disease, lower blood pressure and improve your total cholesterol.
Rowing activates nine muscle groups and 85% of the body's musculature, according to Nichol. It will work your upper and lower body, tone your arms, and strengthen your back. He concludes that you'll get more "bang for your buck" working out on the rowing machine than on the treadmill.
How long does it take to see results from a rowing machine? ›You can expect to notice more definition in your muscles within the first week of daily rowing machine workouts. It takes about 90 days to get an amazing rowing body transformation result. What is this? Rowing is a learned movement.
Is rowing good for the knees? ›It's easy on the joints.
Rowing is a low-impact sport, so it's perfect if you're nursing an injury. With your feet planted on the footpads and your hands locked on to the grips, there's little to no impact on the ankles, knees, hips, elbows and shoulder joints.
While we recommend having a rest day between workout days a few times per week, if you're smart about how you train, you can row everyday without overdoing it. It's a good idea to alternate between light days and hard days.
How many times a week should I row? ›In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you're getting enough rest days, especially if you're just getting started!
Which machine is best for belly fat? ›- Treadmill.
- Elliptical.
- Stairmaster.
- Stationary bike.
- Rowing machine.
Whole body exercise not only improves the health of the muscles in your arms, legs, core and back, but also in your heart and blood vessels. Unlike running or cycling, rowing recruits large muscle groups in both your upper and lower body from the very first stroke, and strengthens your heart and cardiovascular system.
Is a rowing machine good for flabby arms? ›It will give you the sculpted, muscular arms you have long coveted. Unlike other forms of exercise, using a rowing machine simultaneously works your cardio and muscles for strength. Not only does it build muscles and tone your arms, but it also burns fat. Being a rower makes you have very little to no arm fat.
Does rowing damage your knees? ›
Usually, rowing is a recipe for healthier knees. Rowing strengthens the muscles around the knee joint, including the quadriceps, hamstrings, and gastrocnemius (calf muscle). When knee injury from a rowing machine occurs, it's usually patellofemoral pain or iliotibial (IT) band friction.
What part of the body does rowing affect? ›The beauty of a rowing stroke is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once. Many believe that rowing is all about leg strength, but as you can see, this couldn't be further from the truth.
What type of rower is best? ›Air rowing machines have been around since the 1980s and many consider them the best type of rower. In fact, air resistance machines, often referred to as ergos (short for ergometers) are the standard model for the indoor sport of rowing.
How far should I row in 5 minutes? ›A good distance for 5 minutes is 1378 m. This is the average distance for 5 minutes across all ages and genders.
What resistance should I row at? ›Generally, that is between 4.5 to 6.5 on the resistance setting; however, every machine varies so it's a good idea to calibrate the drag factor each time you use the erg to work out.
Are rowing machines good for your back? ›Rowing reduces the tension in back muscles by building tension in them when one is working out. It may sound counterintuitive, but the added tension helps relieve the stress. It also helps build muscle tone in the back. The LIT Strength Machine has an elevated seat and extended footplate to alleviate low back pain.
Is rowing better than running for belly fat? ›Which is better for reducing belly fat: running or rowing? Rowing is more efficient when it comes to reducing belly fat for the simple reason that the abdominal muscles are worked more with this cardio-based exercise. Belly fat is more easily reduced with exercises that work on your core.
Is running or rowing machine better for weight loss? ›Running is a higher-intensity exercise because it puts the body through more work than rowing. Rowing and running are both great ways to lose weight, but running will lead to greater weight loss. If you want to lose weight, run for a mile or jog around the block to start your journey toward burning calories.
Is 30 minutes of rowing enough? ›In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you're getting enough rest days, especially if you're just getting started!
Is rowing a good way to lose weight? ›Rowing boosts weight loss by providing a significant calorie burn, though you should be sure to pair it with a proper diet. It's comparable to running in terms of calories expended, though it has less impact on your joints.
Is rowing good for your knees? ›
It's easy on the joints.
Rowing is a low-impact sport, so it's perfect if you're nursing an injury. With your feet planted on the footpads and your hands locked on to the grips, there's little to no impact on the ankles, knees, hips, elbows and shoulder joints.
The beauty of a rowing stroke is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once. Many believe that rowing is all about leg strength, but as you can see, this couldn't be further from the truth.
How much rowing should I do a day to lose weight? ›When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation.
Which exercise machine is best for belly fat? ›- Treadmill.
- Elliptical.
- Stairmaster.
- Stationary bike.
- Rowing machine.
Your rowing machine will measure the distance you row. If you are a beginner, try and row between 250 and 500 meters, rest for 30 seconds to one minute, and then do it again. If you keep track of your time, you can try and beat this with each new row. For some people, it could take two minutes to complete 500 meters.