Rowing Machine vs. Treadmill-What is Better and Why for Your Lifestyle

Rowing Machine vs. Treadmill-What is Better and Why for Your Lifestyle

When you walk into a gym today, you are faced with a wide variety of equipment. Gone are the days when your training options were running or weight lifting. There is now a huge range of options for every training need, and we’ll explore the difference between a Rowing Machine VS. Treadmill.

Most people who exercise want to do it as efficiently as possible. Whether you want to lose weight, build muscle or just get in shape, there are more options than ever. Two very popular machines are the treadmill and the rowing machine. Both of these machines can provide a great workout, but the choice can be difficult.

Which is best for weight loss: rowing machine VS. treadmill?

Losing weight is one of the main reasons people train, so the debate on which machine is best in this regard is very important. While weight loss is often attributed to calories burned, there are actually many more factors involved in the weight loss process.

Running on the treadmill has long been a popular activity for those looking to shed a few pounds and is certainly very effective. As mentioned above, the treadmill burns more calories per hour than the rowing machine.

But fat loss is a completely different matter. The rowing machine builds far more muscle than the treadmill. These muscles have been shown to help you burn more calories throughout the day. Muscle weighs more than fat, so the difference on the scale may be less.

However, the extra muscle mass will greatly improve your overall fitness. Treadmills and rowing machines are great for weight loss, and as previously mentioned, both are great cardio exercises.

Many people believe that the treadmill is good for weight loss because it is true that you are more likely to lose weight.

However, we think rowers are a better choice. Building muscle mass while doing cardio is a great way to keep lost fat. If you just want to lose fat, the treadmill is the way to go. However, if you want to burn fat while building muscle and improving your overall fitness, rowing machines are a better choice for weight loss.

How do treadmills work?

The treadmill or treadmill is a classic piece of sports equipment. Running on a treadmill is very different from running around a block, but both are good forms of exercise. When you run outdoors you have to face all kinds of external factors like the weather, other people, and obstacles in your way.

Running on a treadmill, on the other hand, removes all these distractions and allows you to completely customize your workout. The treadmill allows you to adjust the speed and incline of your run to create the perfect resistance. Ride lightly or hit top speed for a serious challenge. It’s up to you to decide.

The main limitation of using a treadmill is that its effects are mostly limited to the lower body. In addition to activating the cardiovascular system, the treadmill affects many muscles of the lower limbs. The main muscles involved in treadmill exercise are the quadriceps, hamstrings, calves, and hips.

By increasing your running speed, you can expect to engage your abs. Activating the upper body is much easier, with very little muscle tension in the back, shoulders, chest, and arms. You can hold the weights as you run to increase the load on your arms, but running is primarily a lower-body exercise.

Read more about the correct sprint module to improve your technique. It is worth noting that treadmills can be an affordable piece of exercise equipment for everyone, allowing you to exercise with peace of mind.

This is a huge benefit for those just starting out in fitness, as it allows you to train regardless of your skill level. A slow walk on a treadmill with a slight incline can be great cardio equipment for beginners with a low fitness level.


  • Improve Joint Health: Proper use of the treadmill can improve joint health by strengthening the muscles around your legs. Treadmills must be used with extreme caution as they can be a disaster if misused or when trying to lose weight, but they can be good for your joints.
  • Easy to Use: Turn on the treadmill, walk on the treadmill, bend your elbows, and work your core. It’s one of the first devices most people use because it’s simple and takes one session to get used to. Even if they come to this conclusion themselves, they only prove that there is nothing wrong with using the treadmill.
  • Cardio Central: Requires no more cardio than a treadmill. This is a great way to get your heart rate up, sweat, and burn your calves and core. There are many ways to do cardio, but there’s a reason you hit the treadmill so often.
  • Closest to the Road: Ladders and ellipticals don’t really mimic walking or outdoor activities. Treadmills are the closest thing to an outdoor workout at the gym, especially if you have video footage of the outside. Cons It can get boring: Treadmills, while effective, aren’t the most fun cardio machines to use.


  • It can get boring: Treadmills, while effective, aren’t the most fun cardio machines to use. In fact, without your own media, it can get pretty boring. Because of their limited range of motion, they cannot be entertained or mentally engaged on the treadmill.
  • Less dynamic movements: Simple: run, run, walk forward. There are no secrets in that. When it comes to flexibility, a treadmill loses a lot of value compared to a rowing machine. Essentially, you’re doing the same thing over and over again, helping you shed fat in key areas and burn up to 2,000 calories a week, but only in limited areas.
  • Minimal Muscle Involvement: The muscles aren’t as involved as they are on rowing machines because they don’t use a lot of dynamic movement. In fact, it’s less strenuous than running outdoors because the incline changes and your body responds to different terrain. Don’t get me wrong, a treadmill is easier on your knees than a sidewalk or dirt track, but it doesn’t offer exactly the same benefits.

How do rowing machines work?

Rowing machines are designed to simulate the movement of a boat in the water. To use, sit on the retractable seat and grab the bar (paddle). When using a rowing machine, you perform two movements.

First, use your legs to push the front of the car. Then pull the bar with your hands forward until it touches your stomach. Then reverse these movements to return to the starting position.

Rowing machines are harder to get in shape than treadmills, so getting started can be tricky. This is one of the main differences between this simulator and a treadmill, as walking does not require prior training.

Change the damper setting to adjust the intensity of your rower workout. A higher damper increases the resistance of the exercise, creating a slower and heavier impact on the boat, while a lower damper makes the exercise easier.

Unlike running on a treadmill, rowing is a full-body exercise. The sliding seat and handrails allow you to achieve overall fitness with the rowing machine as long as you stay in the right shape. work.

However, the obliques, pectorals, biceps, triceps, deltoids, upper back, and lats also play a big role. As you can see, rowing uses more muscles than running. Rowers strengthen their hands and wrists to hold the bar over time.

Similar to muscle toning, using the rowing machine can be considered high-intensity exercise. This means that it is great not only for cardio and fat loss but also for fitness in general. From this general comparison, rowing is more effective because it activates the muscles of the whole body more. It can be concluded that this is an active activity.

However, this is not the only factor to consider. Let’s take a closer look at the different effects of rowing and treadmill training.


  • Full Body Training: Full body training builds muscle. Rowing machines are also great for aerobic exercise. Rowing engages more muscle groups than most machines, and if you can build the intensity consistently, rowing can easily burn more calories than treadmills. It trains more muscles and builds them up with really decent results.
  • Stamina and Endurance: If you can row or HIIT up and down for 30 minutes straight, you’re a monster. beautiful monster. It’s great to perform so well on a treadmill, but the barrier to entry is much lower than on a rowing machine.
    Amazing cardiovascular benefits. One of the great things about rowing machines is the way they create blood flow in your body. Gravity causes blood to pool in the legs, but the dynamic movement of the pedals and the sliding seat of the rowing machine keep
  • The leg and calf valves are tight. Not to mention getting your pulse racing and sweating like you’re on a treadmill.
  • COMPACT AND ACCESSIBLE: The rowing machine can be folded or stored upright in a closet or other space. It only takes 10-15 seconds to unfold each morning and the same time to undo. If space is limited, this will save your life.
  • Less Stress on Your Joints: Rowing is less stressful because you can control how your body responds to subtle movements. When you run on the treadmill, you can’t ignore the impact that magically goes through your leg and knee joints.


  • You Won’t Lose Weight: There’s some misinformation about the term “total body workout.” Yes, it works your muscles, but that doesn’t mean it’s the same as a Smith machine. No, but you can tone your muscles and build your body here and there a little up. Don’t expect miracles.
  • Back Pain: It can be mild, but it’s not ineffective. If you don’t use this technique properly, it will strain your lower back. You put a lot of pressure on your lower back when you exercise, and incorrect posture can be deadly.
  • Difficult to scale: It is very easy to scale your treadmill workout. In fact, most people can imagine what that means, and it’s usually correct. Stepping up a workout on a rowing machine requires hours of proper form and is more intense than on a treadmill. Not ideal for all beginners.

Rowing Machine VS. Treadmill: Exercise Type

The rowing machine is a joint-friendly, full-body workout. The risk of injury is very low, but the calorie consumption is high. It’s also a heavy-pulling exercise that helps offset the fact that you’re spending a lot of time with your shoulders internally rotated.

Both your upper and lower body are trained on the rowing machine, so you can train effectively.

The treadmill is a great calorie-burning machine – research shows that the treadmill burns more calories than many other exercise options (opens in new tab), but it comes at a price. A runner’s injury rate is one of the highest of any recreational activity.

Building Muscle: Rowing Machine VS. Treadmill

Both of these machines have the potential to build muscle, but if that’s your main job, let’s see which one is better. Work on the lower body muscles mentioned above.

However, there aren’t many ways to increase treadmill resistance and improve muscle training. Increase your speed or incline to improve your aerobic exercise, but this only slightly increases the muscle-building potential of this exercise.

A rowing machine, on the other hand, is great for building muscle. Abs, back muscles, core muscles, and arm strength can all be easily worked out on the rowing machine. A rowing machine is perfect for maximum deltoid and biceps results.

Rowing Machine VS. Treadmill: Space and Storage

Space and storage should be considered when building a home gym. If you have a large gym, you can ignore this section, but if not, read on.

The rowing machine has a footprint of approximately 2.50 x 6.00 m and takes up very little space. You can press it against the wall or put it on the edge. In the case of Concept2, you can also divide it into two and store them. The rowing machine is lightweight and easy to move.

Treadmills vary, but most are about 6 feet by 3 feet. This isn’t a significant size difference, but it’s important if you’re in a small space. It also doesn’t fold or move easily. Most treadmills weigh about 250 pounds, so they are not easily transportable.

Calorie Burn Potential: Rowing Machine VS. Treadmill

Looking at the most common reasons people want to exercise, it’s important to burn calories. Going to the gym is generally associated with building muscle and losing weight, and it’s important to lose weight. Calories must be consumed.

Whether outdoors or on the treadmill, running is one of the most effective calorie burners we know. Few exercises can match the high energy potential of a treadmill, but rowing machines provide excellent resistance.

It’s difficult to measure exactly how many calories you’ll burn during each workout, as it depends on many factors. Exercise intensity, as well as personal health and metabolism, have a large impact on the number of calories you can burn.

You might be interested to know that running outdoors actually burns more calories than running on a treadmill and rowing a real boat on real water burns even more. However, rowing machines are more commonly used because most people do not have access to this option.

Running on a treadmill is more effective for a clean calorie burn.

Assuming you train at the same intensity on each piece of equipment, the treadmill may be more cardiovascular active due to its energy expenditure.

However, overall weight loss may be better on the rowing machine.  This is because using a rowing machine builds more muscle and increases the total number of calories burned (outside of working out).


Both machines are great and have their place in workout mode, but the rower is the clear winner when you consider the features, ease of use, budget, and the reality of owning both.

Rowing machines offer an equally good (if not better) workout. It’s arguably safer, significantly cheaper, easier to store, cheaper to run, more difficult to replicate, and won’t upset your neighbors. You can’t put it more clearly.

If you need to read about StairMaster vs. treadmill please read our article.

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