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Treadmill or Rowing Machine: Which is Better for Your Fitness Goals

Treadmill or Rowing Machine: Which is Better for Your Fitness Goals

Let’s settle this once and for all: when it comes to your home gym setup, what reigns supreme —treadmill or rowing machine? It’s a battle of the titans, cardio edition, and we’re here to help you determine the best workout equipment for your fitness goals

If you’re asking, is a rowing machine better than a treadmill, let’s dive (or row, or run) into the at-home gym equipment debate by exploring how each performs in terms of cardio benefits, muscle engagement, calorie burn, and overall versatility for your fitness goals.

 

Treadmills

Rowers vs. Treadmills: Which is Best for Cardio?

When it comes to cardio, both machines bring serious game, but they do so differently. A treadmill is like the classic athlete: straightforward and effective. Whether you’re walking, jogging, or sprinting, it’s all about elevating your heart rate. 

A treadmill workout can hit anywhere from 60% to 85% of your maximum heart rate, making it excellent for cardiovascular endurance.

Rowing machines, however, add a twist. Think of them as the multitasking pros of the cardio world. Not only do they give your heart and lungs a serious workout, but they engage 85% of your muscles — legs, arms, back, and core all work together. 

Studies have shown that rowing increases both aerobic capacity and improves anaerobic power, offering a more balanced cardio-strength combo. If you like efficiency, rowing might take the win.

  

Rowers vs. Treadmills: Which Burns More Calories?

Calorie burning depends on intensity, duration, and body weight. Treadmills take the lead slightly in this department.

· Using the American Council on Exercise’s calculator, a 152-pound person rowing moderately can burn around 482 calories per hour.

· On a treadmill, that same person running at 5 mph (12-minute mile pace) burns about 551 calories per hour 

The verdict? Both machines are highly effective, but rowing’s full-body engagement may give you a boost if done at high intensity, with a lower risk of injury. Ultimately, the best choice is the one you’ll stick with consistently.

  

Rowers vs. Treadmills: Which is Best for Strength Training?

Treadmills focus almost exclusively on the lower body, targeting quads, hamstrings, and calves. They’re fantastic for leg endurance, but strength training isn’t their forte.

Rowing machines, on the other hand, are strength-and-cardio hybrids. Each stroke recruits multiple muscle groups:

· 60% of the power comes from your legs.

· 20% engages your core.

· 20% works your upper body (arms, shoulders, and back).

Additionally, rowing helps with posture and spinal alignment, making it a top choice for those looking to combat desk-job slouching. Studies have also shown that rowing improves muscular activation and strength in a single session.

Treadmills simply don’t offer that level of total-body engagement.

  

Rowers vs. Treadmills: Which has the Lowest Impact?

Rowing machines excel in the low-impact category. The fluid, seated motion reduces strain on knees, hips, and ankles, making rowing ideal for anyone recovering from an injury or with joint issues.

Treadmills, while adjustable with incline and speed settings, can be rough on the knees and lower back, especially for runners. If joint health is a concern, rowing machines are the safer bet.

 

Rowers vs. Treadmills: Which is Quietest and Most Compact?

When searching for the best workout equipment for your home gym, size and noise matter. Naturally, the smallest and quietest option will be the more attractive one. Let’s break them down.

· Treadmills: Bulkier and heavier, they require a dedicated space. Most treadmill models are typically over 5 feet long and 3 feet wide. The decibel level will depend on the speed or incline of the machine, but on average will range from 50 to 70 decibels during operation.

· Rowing machines: Compact and often foldable, rowing machines are ideal for smaller spaces. For example, the JoySong Compact Cube Rower folds neatly into dimensions of 24.33″L x 17.87″W x 21.85″H. With dual-resistance featuring both water and magnetic resistance, it is quieter averaging between 40-60 decibels.

Overall, rowing machines are quieter, lighter, and take up less space than a treadmill.

 

Treadmill or Rowing Machine: Which Should I Choose?

Still can’t decide? Here’s a handy quick-look guide on which at-home gym equipment may be best for you.

 

Who Should Buy a Treadmill

· Runners and walkers: Perfect for those who enjoy running or walking indoors, especially in bad weather.

· Weight loss enthusiasts: Great for people looking to burn calories quickly, especially with incline features for extra intensity.

· Beginners of all ages: Easy to use and suitable for young adults, middle-aged individuals, and seniors just starting out.

· High-impact tolerators: Suitable for those without joint issues who can handle the repetitive impact of running.

· Busy professionals: A straightforward option for quick, efficient cardio workouts.

· Cardio-focused fitness buffs: Ideal for people whose primary goal is improving cardiovascular endurance.

· Space isn’t a concern: Best for individuals with larger home gym setups.

 

Who Should Buy a Rowing Machine

· All ages: Suitable for teens to seniors looking for a low-impact, full-body workout.

· Low-impact seekers: Perfect for people with joint issues, arthritis, or a history of high-impact injuries.

· Rehab or recovery users: Excellent for those recovering from injuries who need a gentle, effective way to regain fitness.

· Full-body fitness fans: Ideal for those wanting to work 85% of their muscles, including legs, arms, and core.

· Compact home gym owners: Great for people with limited space who need versatile equipment.

· Athletes and cross-trainers: Perfect for those supplementing other sports with strength and cardio training.

· Meditative exercisers: Ideal for individuals who enjoy rhythmic, stress-relieving activities.

· Older adults: Safe and effective for seniors maintaining fitness without stressing joints. 


Treadmill or Rowing Machine: The Bottom Line

So, rowers vs. treadmills? Both have their strengths, but if you’re looking for a versatile, joint-friendly, and efficient workout machine, the rowing machine is hard to beat. 

And if you’re serious about building the best home gym setup, the JoySong Compact Cube Rower deserves a spot on your list. So grab your water bottle, hop on your favorite machine, and get ready to crush your fitness goals — one stroke (or step) at a time.

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