Rowing Machine vs Treadmill: Which Is Better for Weight Loss

People today looking to lose weight have a huge variety of options. While this is great for offering more choice, it can sometimes be hard to find the right form of exercise for you. Two key choices that we want to highlight here are rowing machines and treadmills. 

This article will help you determine which machine is better suited for weight loss by comparing their effectiveness, impact on joints and overall fitness potential.

Overview of Rowing Machines and Treadmills

What is a Rowing Machine?

A rowing machine mimics the motion of rowing on water, providing a comprehensive workout that engages both the upper and lower body. As you push with your legs, pull with your arms and stabilise with your core, the machine targets major muscle groups, including the quadriceps, hamstrings, glutes, back, shoulders and arms. 

This full-body engagement not only helps build muscle but also boosts cardiovascular health. Like cross-trainers, rowing machines are low impact, reducing stress on joints, providing an effective yet gentle workout.

What is a Treadmill?

Treadmills simulate walking, jogging and running, primarily targeting the lower body, engaging muscles in the calves, hamstrings, quadriceps and glutes. Treadmills are highly versatile, allowing you to adjust speed and incline to tailor workouts to your fitness levels and goals. A treadmill provides a controlled environment to improve endurance, burn calories and build lower-body strength, making it a staple in many fitness routines.

Benefits of Rowing Machine vs Treadmill

Which Is Most Effective for Weight Loss? Treadmill or Rowing Machine?

When it comes to weight loss, both rowing machines and treadmills can be highly effective, but they work in different ways. 

Treadmills are known for their high calorie burn potential, especially during intense running sessions. They primarily target fat loss in the lower body but can also contribute to overall fat reduction. Rowing machines, on the other hand, offer a full-body workout, engaging more muscles simultaneously. While rowing may burn slightly fewer calories per hour compared to running, its full-body engagement helps in building lean muscle mass, which can enhance long-term fat loss.

Which Burns More Calories?

Generally, treadmills tend to burn more calories per hour, especially during high intensity running sessions. Rowing machines, while slightly lower in calorie burn, engage more muscles throughout the body, leading to a balanced energy expenditure. 

However, the intensity you apply to either machine will significantly impact the overall calorie output, making both effective tools for weight loss when used consistently.

Which is Better for Weight Loss?

Treadmills are excellent for burning calories quickly, especially through high intensity running or incline walking, making them great for rapid fat loss. Rowing machines, while burning slightly fewer calories, offer a full-body workout that builds lean muscle mass and boosts metabolism, supporting long-term fat loss. For those looking to tone and strengthen the entire body while losing weight, rowing may offer a slight edge.

Impact on Joints: Which Machine is Safer?

Rowing Machine: A Low-Impact Option

The smooth, gliding motion of rowing reduces the stress on the knees, hips and lower back compared to high-impact exercises like running. As you push with your legs and pull with your arms, the movement is fluid and controlled, minimising the risk of joint strain or injury. 

This gentle approach allows you to engage in effective cardiovascular and strength training while protecting sensitive joints.

Treadmill: High-Impact Considerations

The repetitive motion of running on a hard surface can place significant stress on the knees, ankles and lower back. Even with advanced cushioning and incline options, the impact from each stride can exacerbate existing joint issues or contribute to new injuries over time. 

If you have joint concerns or conditions like arthritis, treadmill workouts might require careful adjustment of speed and incline, or the use of shock-absorbing footwear to minimise impact and reduce the risk of joint strain.

Practical Tips for Maximising Your Workout

To get the most out of rowing machines, focus on maintaining proper form by keeping your back straight and engaging your core throughout the stroke. Adjust the resistance to match your fitness level and gradually increase intensity. 

For treadmills, vary your speed and incline to simulate different terrains and enhance calorie burn. Pay attention to your posture to avoid joint strain. Combining both machines can offer a balanced workout routine, as rowing provides full-body engagement while treadmills boost cardiovascular endurance. 

You could also consider incorporating both machines into your routine to optimise your overall fitness routine and prevent workout monotony.

Which Machine is Right for You? Choose the Right Machine at LSG Fitness

As you can see, there’s quite a bit to consider between the two. 

If you're seeking a full-body workout with minimal joint impact, a rowing machine is ideal, offering a comprehensive exercise with less strain on the joints. 

If your focus is on cardiovascular health and high calorie burn, a treadmill might be more suitable, especially if you prefer running or walking workouts. Consider the space available and your budget when choosing. 

If you need any further help making the right decision for your workout, don’t hesitate to reach out to our team and we’ll be happy to help.