If you’re looking to upgrade your home gym, you’ve probably wondered about the treadmill vs rowing machine what is a better workout. Both are fantastic cardio staples, but they challenge your body in very different ways. This guide will break down the key differences to help you pick the right machine for your fitness goals.
Your choice depends on what you want to achieve. Are you training for a race, trying to burn calories fast, or looking for a low-impact full-body session? We’ll compare these machines head-to-head so you can decide with confidence.
Treadmill vs Rowing Machine What Is a Better Workout
Let’s start with a direct comparison of their core functions. A treadmill is designed for walking, jogging, and running. It primarily targets your lower body. A rowing machine, on the other hand, is a total-body workout that engages your legs, core, back, and arms in one fluid motion.
Key Benefits of the Treadmill
Treadmills are the go-to for walkers and runners. They offer a familiar, straightforward workout.
* Sport-Specific Training: It’s the best tool for training for running events like 5Ks or marathons. You can practice pacing and incline work right at home.
* Walking-Friendly: Perfect for low-intensity steady-state (LISS) cardio, brisk walks, or recovery days. Many people find it easier to watch TV or read while walking on a treadmill.
* High-Calorie Burn: Running, especially at high speeds or inclines, burns a significant amount of calories per minute.
* Bone Density: The impact from running can help improve bone density, which is important for long-term skeletal health.
* Program Variety: Most treadmills come with built-in programs that automatically adjust speed and incline to keep workouts interesting.
Key Benefits of the Rowing Machine
Rowing is often called the ultimate cardio and strength combo. It’s highly efficient.
* Full-Body Engagement: About 60% of the power comes from your legs, 30% from your core and back, and 10% from your arms. You work nearly every major muscle group.
* Low-Impact: The smooth, seated motion is gentle on your joints. It’s an excellent option if you have knee, ankle, or hip issues that rule out running.
* Superior for Strength Endurance: It builds muscular endurance across your posterior chain—your glutes, hamstrings, and back muscles.
* Space Efficient: Rowers typically have a smaller footprint and many fold vertically for easy storage.
* Posture Focus: A proper rowing stroke encourages a strong, upright posture, combating the hunched position many of us have from sitting at desks.
Calorie Burn: Which Machine Wins?
This is a common question, and the answer is: it depends on your effort. If you compare a vigorous run on a treadmill to a moderate row, the run will likely burn more calories in the same timeframe. However, because rowing uses more muscle mass, a high-intensity rowing session can match or even surpass the calorie burn of running.
The real winner is the workout you can sustain with higher intensity. For most people, the lower-impact nature of rowing allows them to push harder for longer without joint stress, leading to a massive calorie burn.
Impact on Joints and Injury Risk
This is a major deciding factor for many.
Treadmill running is a high-impact activity. Each stride sends a force of about 2.5 times your body weight through your joints. This can be problematic for individuals with existing joint pain, arthritis, or those who are overweight.
Rowing is a no-impact, closed-chain exercise. Your feet stay fixed on the pedals and there’s no pounding. This makes it one of the safest cardio options available. The main risk with rowing is poor technique, which can strain the lower back.
Muscle Groups Worked: A Detailed Breakdown
Understanding which muscles you’ll be training is crucial.
Treadmill Muscles Focus
A treadmill primarily works your lower body:
* Quadriceps (front of thighs)
* Hamstrings and Glutes (back of thighs and buttocks)
* Calves
* Core and hip stabilizers work to keep you balanced, especially at higher speeds or inclines.
Rowing Machine Muscles Focus
The rowing stroke has four parts, each engaging muscles differently:
1. The Catch (Starting Position): Your shins are vertical, arms extended, back strong.
2. The Drive (Power Phase): You push powerfully with your legs, then swing your torso back, and finally pull the handle to your chest. This sequence engages quads, glutes, hamstrings, core, lats, and biceps.
3. The Finish: Handle at sternum, legs flat, shoulders slightly back.
4. The Recovery: You extend your arms, hinge your torso forward, and then bend your knees to return to the catch. This is active rest.
Workout Variety and Avoiding Boredom
Both machines can be used for more than just steady-state cardio. Here’s how to mix it up.
Treadmill Workout Ideas:
* Incline Intervals: Walk at a steep incline for 2 minutes, recover at a flat walk for 1 minute. Repeat.
* Speed Sprints: After a warm-up, sprint for 30 seconds, then jog or walk for 90 seconds.
* Hill Simulation: Use a pre-programmed hill profile or create your own manual incline ladder.
Rowing Workout Ideas:
* Pyramid Intervals: Row for 1 minute hard, 1 minute easy. Then 2 hard, 2 easy. Go up to 3 or 4 minutes, then work your way back down.
* Stroke Rate Drills: Row for 5 minutes focusing on low stroke rate (20-24 strokes/min) with powerful drives. This builds strength.
* 500m Repeats: Row 500 meters as fast as you can, rest for 2 minutes. Repeat 4-8 times.
Cost and Space Considerations
You need to think about your practical constraints. Treadmills, especially sturdy ones for running, tend to be larger, heavier, and more expensive. A quality motorized treadmill often starts at a higher price point.
Rowing machines generally have a lower starting cost for a decent model. Air and magnetic rowers are known for their durability. Their vertical storage option is a huge advantage for apartment dwellers or those with limited space.
So, Which One Should You Choose?
Follow this simple step-by-step guide to make your decision.
1. Identify Your Primary Goal.
* Goal: Train for a running race or become a better runner. >> Choose the Treadmill.
* Goal: Get a full-body, low-impact workout that builds strength and cardio. >> Choose the Rowing Machine.
* Goal: Maximize calorie burn with high-intensity workouts. >> Both are excellent. Your joint health may be the tie-breaker.
* Goal: Recover from injury or have sensitive joints (knees, hips, ankles). >> Choose the Rowing Machine.
2. Honestly Assess Your Joint Health. If impact is a concern, lean heavily towards rowing.
3. Consider Your Space and Budget. Measure your floor space and check the machine’s footprint. Set a realistic budget that includes potential maintenance.
4. Think About Enjoyment. The best machine is the one you’ll use consistently. If you despise running, a treadmill will become a clothes rack. If you find rowing technique frustrating, you might avoid it.
For many, the ideal solution is having access to both. You could use the rower for full-body days and the treadmill for run-specific or walk-and-work days. But if you must choose one, let your goals and your body’s needs guide you.
FAQ Section
Is a rowing machine or treadmill better for weight loss?
Both are effective for weight loss when combined with a good diet. Rowing may have a slight edge for some because its full-body nature can lead to more muscle retention, and its low-impact design allows for more frequent, high-effort workouts without overuse injuries.
Can a rowing machine help you lose belly fat?
No exercise targets belly fat specifically. However, rowing is a superb calorie-burner and muscle-builder. This combination helps reduce overall body fat, which includes fat around your midsection. It also strengthens your core muscles.
Is 20 minutes of rowing equal to 30 minutes of running?
In terms of cardiovascular benefit and calorie burn, a very intense 20-minute rowing workout can certainly rival a moderate 30-minute run. The efficiency of rowing comes from the large amount of muscle mass engaged simultaneously.
What is harder, treadmill or rower?
They challenge you differently. Running on a treadmill feels harder on the cardiovascular system and joints for many. Rowing feels harder on the muscles, especially when you maintain good form. A high-intensity interval session on either machine will be extremely challenging.
Can I use a rowing machine if I have a bad back?
You should always consult a doctor or physical therapist first. With proper technique—using your legs for power and keeping your spine strong—rowing can actually strengthen your back. However, poor form (like rounding your back) can exacerbate problems. Start with low resistance and focus on form.
Which is better for seniors or beginners?
For complete beginners or seniors, a rowing machine often gets the nod due to its low-impact nature and full-body benefits. However, starting with walking on a treadmill is also a fantastic and accessible option. The key is to start slow and focus on consistency, not intensity, no matter which machine you pick.