Choosing the right piece of home workout equipment is a big decision. You want something effective, reliable, and worth the investment. When comparing a rowing machine or elliptical, both offer fantastic full-body workouts, but they do so in very different ways. This guide will break down everything you need to know to pick the best one for your goals and space.
Your fitness journey is unique, and the right machine can make all the difference. We’ll look at the muscles worked, the calorie burn, the impact on your joints, and even the noise level. By the end, you’ll have a clear picture of whether a rowing machine or elliptical is the champion for your home gym.
A Rowing Machine or Elliptical
Let’s start by understanding the fundamental motion of each machine. This is key to knowing which workout you’ll actually enjoy and stick with.
An elliptical trainer mimics the motion of running, walking, or stair climbing but without the jarring impact. Your feet remain on pedals throughout the movement, and you typically hold onto moving handles. It’s a smooth, continuous motion that many find intuitive.
A rowing machine replicates the action of rowing a boat on water. The workout is divided into distinct phases: the catch, the drive, the finish, and the recovery. It’s a powerful, coordinated movement that engages a massive chain of muscles from your fingers to your toes.
Muscle Groups and Calorie Burn
Both machines provide excellent cardiovascular exercise, but they emphasize different muscles.
A rowing machine is renowned for its full-body engagement. About 60% of the power comes from your legs, 30% from your core and back, and 10% from your arms and shoulders. It builds strength and endurance across:
* Legs: Quadriceps, hamstrings, and glutes.
* Back: Latissimus dorsi and rhomboids.
* Core: Abdominals and lower back stabilizers.
* Arms: Biceps and forearms.
An elliptical primarily targets the lower body, but the moving handles add an upper-body component. The focus is on:
* Legs: Glutes, quadriceps, hamstrings, and calves.
* Arms: Shoulders, chest, and triceps (if you push and pull the handles).
* Core: To a lesser degree for balance.
In terms of calorie burn, both are highly efficient. The exact number depends on your weight, intensity, and duration. Generally, because rowing uses more major muscle groups simultaneously, it can burn calories at a slightly higher rate for the same perceived effort. A 30-minute vigorous session on either can easily burn 250-400 calories.
Impact on Joints and Safety
If you have joint concerns, this is a critical section. Both machines are considered low-impact, but there’s a subtle difference.
The elliptical is often the top recommendation for those with knee, hip, or ankle issues. The fluid, oval motion (hence the name “elliptical”) places minimal stress on joints. Your feet never leave the pedals, eliminating the pounding of running. It’s a very safe option for recovery or long-term joint health.
Rowing is also low-impact, as you are seated. However, poor technique can lead to strain, particularly in the lower back. If you maintain a strong core and use proper form—driving with your legs first, then swinging your back, then pulling with your arms—it is extremely joint-friendly. It’s excellent for people who want intensity without jumping or running.
Space, Noise, and Budget
Your home environment plays a huge role in your decision.
Space:
* Rowers: Many modern rowers, especially magnetic and water rowers, have a long footprint (around 8 feet). However, most fold vertically for storage, taking up a small footprint against a wall.
* Ellipticals: They require a consistent footprint (often 4ft x 6ft or more) and usually do not fold. You need a dedicated space.
Noise:
* Air and Water Rowers: Can be quite loud (whooshing air or splashing water). Magnetic rowers are nearly silent.
* Ellipticals: Generally quiet, especially magnetic-drive models. Some motorized incline models have a whirring sound.
Budget:
You can find quality options for both in a range of prices. Generally, entry-level ellipticals start a bit lower, but high-end connected rowers (like Hydrow or Ergatta) can be a significant investment. A good mid-range magnetic rower or elliptical often falls in the $500-$1500 range.
Which Machine is Best for Your Goals?
Now, let’s match the machine to what you want to achieve.
Choose a Rowing Machine if:
* You want a true full-body strength and cardio combo.
* You enjoy short, high-intensity interval training (HIIT) workouts.
* You have limited floor space but vertical storage space.
* Your goal is to build back and postural strength (with good form).
* You appreciate a workout with a technical, rhythmic feel.
Choose an Elliptical Trainer if:
* Your primary focus is cardiovascular endurance.
* You need the absolute lowest-impact option for bad knees or hips.
* You want to simulate walking, jogging, or stair climbing.
* You have a dedicated corner for equipment that won’t be moved.
* You prefer to watch TV or read while doing steady-state cardio.
Getting Started: Your First Workout
Ready to try? Here’s a simple beginner workout for each machine.
On a Rowing Machine (20 Minutes):
1. Warm-up: Row easily for 5 minutes, focusing on slow, technical strokes.
2. Main Set: Row for 30 seconds at a moderate, challenging pace. Then row easily for 60 seconds of recovery. Repeat this 10 times.
3. Cool-down: Row easily for 5 minutes, letting your heart rate come down.
On an Elliptical (25 Minutes):
1. Warm-up: Pedal forward at a low resistance for 5 minutes.
2. Hill Climb: Increase the resistance level every 2 minutes for 10 minutes (5 increments). Then, decrease it back down every 2 minutes.
3. Cool-down: Pedal at a low resistance for 5 minutes. Try pedaling backward for a minute to vary the muscle use.
Remember, consistency is more important then perfection. Start with 2-3 sessions per week and gradually increase.
Maintenance and Longevity
To protect your investment, a little care goes a long way.
For a rowing machine:
* Wipe down the seat rail after each use to prevent dust buildup.
* Check the bungee or shock cord tension occasionally.
* For water rowers, you might need to add a water purification tablet every 6 months.
For an elliptical:
* Keep the rails around the pedals clean and free of debris.
* Listen for unusual squeaks or grinding and lubricate joints if recommended by the manual.
* Check and tighten bolts every few months, as vibration can loosen them.
Following these simple tips will ensure your machine lasts for years, giving you a reliable path to fitness right at home. The best choice is always the one you’ll use regularly, so consider your personal preferences carefully.
Frequently Asked Questions
Is a rower or elliptical better for weight loss?
Both are excellent for weight loss because they burn significant calories. The “better” tool is the one you use consistently at a challenging intensity. Rowing may have a slight edge due to greater muscle recruitment.
Can I build muscle with a rowing machine or elliptical?
You can build muscular endurance and some lean muscle, especially as a beginner. However, neither are substitutes for heavy strength training if your goal is major muscle growth. Rowers offer more resistance-based strength building than ellipticals.
Which is easier for beginners?
Most people find the elliptical’s motion more immediately intuitive. Rowing requires a bit of practice to learn the proper sequence. However, both have low learning curves and are suitable for all fitness levels.
Are these machines good for seniors?
Yes, both are popular choices for older adults due to low joint impact. The elliptical is often prefered for its natural gait-like motion and stability handles. Seniors should start with very low resistance and focus on form, especially on a rower.
How long should my workouts be?
Aim for at least 20-30 minutes of moderate-intensity cardio on either machine, most days of the week. Even 10-minute high-intensity sessions can be very effective if your short on time. Listen to your body and build duration gradually.