Is An Elliptical Better Than A Rowing Machine

Choosing the right cardio machine can be tough. You might be wondering, is an elliptical better than a rowing machine? The truth is, both are fantastic, but they serve different purposes. This guide will compare them head-to-head. We’ll look at the workouts, muscles worked, and who each machine is best for. By the end, you’ll know exactly which one fits your fitness goals.

There’s no single “best” machine for everyone. The better choice depends entirely on your body, your goals, and your preferences. An elliptical offers a low-impact, upright cardio workout. A rowing machine provides a high-intensity, full-body strength and cardio session. Let’s break down the details so you can decide.

Key Differences at a Glance

Before we get into the nitty-gritty, here’s a quick overview of how these two machines stack up.

Primary Motion: Elliptical is a stepping/stride motion. Rowing is a push-pull-leg drive motion.
Impact Level: Elliptical is zero-impact. Rowing is low-impact but high-tension.
Muscle Focus: Elliptical focuses on lower body and some upper body with arms. Rowing engages about 85% of your muscles.
Calorie Burn: Rowing generally burns more calories per minute due to higher muscle engagement.
Learning Curve: Elliptical is very intuitive. Rowing requires proper technique to be effective and safe.

Elliptical Machine: The Low-Impact Champion

Ellipticals mimic running, walking, or climbing without your feet leaving the pedals. This creates a smooth, circular motion that’s easy on your joints.

Benefits of the Elliptical

Joint-Friendly: Ideal for anyone with knee, hip, or ankle issues, or for recovery.
Versatile Workouts: You can pedal forward or backward, adjust incline and resistance, and use moving handles for upper body engagement.
Hands-Free Option: You can let go of the handles to focus on balance and leg work, or even read a book.
Good for Steady-State Cardio: Excellent for longer, moderate-paced sessions to build cardiovascular endurance.

Limitations of the Elliptical

Limited Upper Body & Core: Even with arm handles, it’s primarily a lower-body workout. Core engagement is minimal.
Can Feel Less Intense: Because it’s low-impact, some people find it harder to reach high heart rates without significant resistance.
Posture: It’s easy to slouch or put too much weight on the handles, reducing the workout’s effectiveness.

Rowing Machine: The Full-Body Powerhouse

A rower simulates the action of rowing a boat. It’s a sequential movement that uses your legs, core, back, and arms in one fluid motion.

Benefits of the Rowing Machine

Total Body Workout: It strengthens your quads, glutes, hamstrings, core, back, shoulders, and arms all at once.
High Calorie Burn: Engaging more muscles means a higher metabolic demand, leading to greater calorie expenditure during and after your workout.
Builds Strength and Endurance: The resistance, especially on water or magnetic models, builds muscular strength alongside cardio stamina.
Efficient: You can get a tremendous workout in a short amount of time, making it great for busy schedules.

Limitations of the Rowing Machine

Technique is Crucial: Poor form can lead to back strain or injury. You must learn the proper leg-core-arms sequence.
Higher Perceived Exertion: It’s a demanding workout that can feel very challenging, especially for beginners.
Seated Position: You are confined to the seat, which some people find less engaging than an upright exercise.

Direct Comparison: Which Wins for Your Goal?

For Weight Loss and Calorie Burn

The rowing machine usually has the edge here. Because it’s a full-body, high-intensity exercise, it burns more calories in the same timeframe. A 30-minute vigorous row can torch more calories than a 30-minute elliptical session. However, consistency is key. If you hate rowing but love the elliptical, you’re more likely to stick with the elliptical, making it the better choice for you in the long run.

For Building Muscle and Strength

Rowing machine, hands down. The elliptical is primarily cardiovascular. The rower provides meaningful resistance against all major muscle groups, particularly the back, legs, and core. It’s a strength-endurance builder, while the elliptical is not typically used for strength gains.

For Joint Health and Recovery

The elliptical is the clear winner for pure joint safety. Its zero-impact nature makes it suitable for people with arthritis, recovering from injury, or who are significantly overweight. Rowing is low-impact but places load on the lower back and knees during the drive phase, which requires good form to manage.

For Beginners

The elliptical is easier to start with. You can simply step on and go. The rower requires a learning period. For a beginner, starting on the elliptical to build baseline fitness before tackling rowing technique is a smart strategy. Both are excellent, but the barrier to entry is lower on the elliptical.

For Workout Variety and Engagement

This is subjective. Ellipticals often come with built-in programs, varying resistance and incline. Rowers offer different stroke rates and resistance settings for interval training. Some find the rhythmic, full-body flow of rowing more engaging, while others prefer the upright, variable motion of the elliptical. It’s a personal preference.

How to Choose: A Simple Step-by-Step Guide

Assess Your Physical Condition: Do you have chronic joint pain or are you recovering from injury? If yes, lean towards the elliptical.
Define Your Primary Goal: Is it general cardio health and weight loss? Both work. Is it full-body strength and conditioning? Lean towards the rower.
Consider Your Space and Budget: Rowers typically have a larger footprint when in use, though many fold. Compare models and prices in both categories.
Try Before You Buy (If Possible): Go to a gym and use each machine for 10-15 minutes. See which movement feels better and more sustainable to you.
Think Long-Term: Which machine are you more likely to use consistently three times a week? That’s the best one for you.

Can You Use Both?

Absolutely! In fact, combining them is an outstanding strategy. You can use the elliptical for steady-state, recovery, or longer cardio days. Then, use the rower for high-intensity interval training (HIIT) and full-body strength-endurance sessions. This combination covers all your fitness bases and prevents boredom.

Frequently Asked Questions (FAQ)

Is an elliptical or rower better for belly fat?

No single exercise targets belly fat. Both machines help create the calorie deficit needed for overall fat loss. The rower may have a slight edge due to higher calorie burn and greater core engagement, but diet is the most important factor.

Which is harder on your back, elliptical or rowing?

With proper form, rowing strengthens the back. With poor form, it can strain it. The elliptical is generally very safe for the back if you maintain good posture. If you have a pre-existing back condition, consult a doctor or physical therapist before starting either.

Is 20 minutes on the rowing machine enough?

Yes, a vigorous 20-minute rowing workout can be highly effective, especially if you include intervals. It’s about workout intensity, not just duration.

Can you build legs with an elliptical?

The elliptical tones and endures leg muscles, but it’s not ideal for significant muscle building (hypertrophy). It lacks the heavy resistance needed for that. For building leg muscle, strength training with weights is more effective.

What is the main disadvantage of a rowing machine?

The main disadvantage is the technique barrier. It’s not as intuitive as other cardio machines, and learning proper form is essential to avoid injury and get a good workout. This can be frustrating for some people at first.

Final Recommendation

So, is an elliptical better than a rowing machine? It’s not about one being universally better. It’s about which is better for you.

Choose the Elliptical if: Your top priority is joint-friendly exercise, you’re a beginner, you want to watch TV or read while working out, or you prefer a more upright, familiar motion.

Choose the Rowing Machine if: You want the most efficient full-body workout, your goals include building strength and endurance, you enjoy high-intensity training, and you’re willing to learn proper technique.

The best fitness equipment is the piece you’ll actually use consistently. Listen to your body, consider your goals, and make the choice that will keep you moving forward. Both machines can be a fantastic part of a healthy lifestyle.