If you’re wondering what resistance should i use on the elliptical, you’re asking the right question. The correct setting is key to a safe and effective workout that matches your goals.
Choosing the wrong level can lead to boredom, injury, or a session that doesn’t give you the results you want. This guide will help you find your perfect setting, whether your aiming for fat loss, endurance, or strength.
What Resistance Should I Use on the Elliptical
There is no single perfect number. The best resistance for you depends on your fitness level, workout type, and goals. It’s a personal setting that should feel challenging but sustainable.
Most ellipticals use a level system from 1 to 20 or 25. Here’s a basic framework to get you started:
- Levels 1-4 (Very Light): Good for warm-ups, cool-downs, or active recovery days. You should be able to hold a conversation easily.
- Levels 5-10 (Light to Moderate): Ideal for steady-state cardio and endurance building. You’ll break a sweat and your breathing will deepen, but you could still talk in short sentences.
- Levels 11-15 (Moderate to Hard): Used for interval training and building lower-body strength. Conversation becomes difficult.
- Levels 16+ (Very Hard to Max): Best for short, intense intervals or strength-focused sessions. This is very challenging and unsustainable for long periods.
Finding Your Starting Point: The Talk Test
The easiest way to gauge intensity is the Talk Test. Get on the elliptical and start at a low resistance, like level 3. Pedal for a few minutes to warm up.
Gradually increase the resistance until you reach a point where your breathing is labored, but you could still say a short sentence out loud. This is generally your moderate intensity zone. Make a note of that level number—it’s your new benchmark.
Matching Resistance to Your Fitness Goals
Your workout goal should direct your resistance choices. Here’s how to adjust your approach.
For Weight Loss and Fat Burning
Focus on a mix of intensities. High resistance alone isn’t the best strategy. Instead, you want to burn more total calories.
- Start with 5-10 minutes at a light resistance (level 4-6) to warm up.
- Switch to interval training: 2 minutes at a challenging resistance (level 10-12) followed by 1 minute at a light resistance (level 5-7). Repeat for 20-30 minutes.
- This method keeps your heart rate up and boosts calorie burn during and after your workout.
For Building Cardiovascular Endurance
Consistency at a moderate pace is key. You want to train your heart and lungs to work efficiently over time.
- Aim for longer sessions (30-60 minutes) at a steady resistance where you can just manage the Talk Test.
- This is usually in the level 7-10 range for most people. The effort should feel “somewhat hard.”
- Each week, you can slightly increase the resistance or the duration as your fitness improves.
For Building Leg Strength and Muscle Tone
Higher resistance levels are essential here. The key is to use a setting that makes your legs work hard against the pedals.
- Incorporate high-resistance intervals: After warming up, do 1-2 minute pushes at level 14 or higher.
- Focus on driving through your heels and engaging your glutes and hamstrings.
- Ensure you recover with very low resistance between pushes to avoid strain.
- You can also try pedaling backwards at a high resistance to target different muscles.
Common Mistakes to Avoid
Knowing what not to do is just as important. Watch out for these common errors.
- Using Too High Resistance Too Soon: This forces you to rock your body and use momentum, reducing the workout’s effectiveness and risking joint strain. Your strides should be smooth and controlled.
- Staying at the Same Level Forever: Your body adapts. If level 8 feels easy after two weeks, it’s time to bump it up to 9 to keep making progress.
- Ignoring Incline or Ramp Settings: Many ellipticals have an adjustable ramp. Increasing the incline simulates climbing and engages more muscle groups, even at the same resistance level.
- Neglecting Your Grip: Don’t lean heavily on the moving handles. Hold them lightly for balance, or try going hands-free (at a safe speed) to engage your core more.
Listening to Your Body and Staying Safe
Always prioritize safety over sticking to a specific number. Pain is a signal to stop.
If you feel sharp pain in your knees, hips, or lower back, reduce the resistance immediately. Check your form—are you standing tall with your knees aligned over your feet? Low back pain often means your leaning to much on the handles.
Remember, a lower resistance with perfect form is far better than a high resistance with poor, risky form. Its your workout, so make it work for you.
Putting It All Together: A Sample Weekly Plan
Here’s a balanced weekly plan that incorporates different resistance levels for varied goals.
- Monday (Interval Day): 30-minute interval session (2 min hard / 1 min easy).
- Tuesday (Recovery): 20 minutes at a very light, consistent pace (level 3-5).
- Wednesday (Endurance): 40 minutes at a steady, moderate pace (your “talk test” level).
- Thursday (Rest or Light Activity): Take a day off or go for a walk.
- Friday (Strength Focus): 25 minutes with 5-6 high-resistance intervals (1 min at level 14+, 2 min recovery).
- Weekend: Choose one day for fun activity or rest.
FAQ: Your Elliptical Resistance Questions Answered
Is higher resistance always better on the elliptical?
No, not always. While higher resistance builds strength, to high a setting can compromise your form and lead to injury. A mix of intensities is best for overall fitness.
What resistance level on elliptical is good for beginners?
Beginners should start between levels 3 and 6. Focus on maintaining a comfortable pace for 15-20 minutes while you learn proper form. Gradually increase time before increasing resistance.
How do I know if my elliptical resistance is to low?
If you can pedal very fast without any leg muscle fatigue and your heart rate doesn’t increase much, the resistance is probably to low. You should feel your muscles working against the pedals.
Should I change resistance during my workout?
Yes, changing resistance is recommended for most workouts. It prevents plateaus, challenges different muscle fibers, and can make your session more engaging. Interval training is a great way to do this.
Does elliptical resistance build muscle?
Yes, especially in the glutes, quadriceps, and hamstrings. Using higher resistance levels, similar to weight training, creates the tension needed to stimulate muscle growth and tone. Consistency is key.