Rowing Machine vs Treadmill: Compare Calories Burned, Joint Impact, Size, and More

Introduction

When it comes to cardio equipment for home use, two of the most popular options are treadmills and rowing machines. Both provide an effective cardiovascular workout that helps strengthen your heart and lungs. But there are some key differences between using a treadmill versus a rowing machine.

Treadmills allow you to walk, jog or run in place indoors. Rowing machines feature a rowing motion that works various muscle groups. Each has its own set of pros and cons to consider.

Looking at factors like calories burned, muscle engagement, impact, and more can help determine which option may be better suited for your fitness goals.

Calorie Burn

One of the main motivators for using cardio machines is to burn calories and increase your metabolism. Both treadmills and rowing machines provide a solid calorie burn.

On a treadmill, the number of calories you burn will depend on your weight, speed, and incline level. At a moderate pace, a 155-pound person can burn around 167 calories every 15 minutes of jogging on a treadmill. Faster paces and steeper inclines allow you to burn even more calories.

Rowing machines also promote calorie burning, targeting muscles throughout the body. At a moderate intensity, that same 155-pound person would burn about 182 calories every 15 minutes on a rowing machine.

While treadmills may seem to target lower body muscles more, rowing works the arms, back, legs and core. This larger muscle engagement leads to slightly higher calorie expenditure.

Calorie Burn Winner: Rowing Machine

The full body motion involved in rowing recruits more overall muscle mass. The increased muscle activation across various muscle groups results in a higher calorie burn than treadmills in the same amount of time.

Muscle and Strength Building

In addition to cardio benefits, strength training is also an important part of overall fitness. Lifting weights helps tone muscles and improve muscular endurance.

Walking or running on a treadmill primarily uses lower body muscle groups like the quads, hamstrings, calves and glutes. Adding an incline engages more muscles, including the calves, shins and hip flexors.

Using a rowing machine works over 84% of your muscle mass, according to some estimates. Rowing engages the legs, glutes, back, arms, shoulders and core in a smooth, flowing motion.

The continuous all-body movement of rowing promotes both muscular strength and cardiovascular stamina at the same time.

Muscle Building Winner: Rowing Machine

While treadmills can help strengthen lower body muscles, rowing machines provide a more total-body workout that activates muscle groups in both the upper and lower body.

Impact on Joints

Excessive impact on joints from exercise can lead to pain and overuse injuries. Those with existing joint problems may want to avoid high-impact activities.

Treadmills provide an impact-free cardio workout when used for walking or light jogging. Once you increase the speed or gradient, each foot strike becomes more forceful.

With rowing machines, the smooth motion of pushing back with the legs and pulling the arms towards the body is low-impact. The seated position helps protect joints by supporting body weight.

Even at high intensities, rowing maintains a fluid movement that minimizes stress on joints. Rowing is considered a safe exercise even for those with knee or back pain that prevents high-impact activities.

Joint Impact Winner: Rowing Machine

The lack of harsh impacts with rowing makes it the safer choice for those with existing joint conditions or injuries. It provides an intense cardio workout without straining sensitive joints.

Ease of Use

When choosing home exercise equipment, how easy it is to use and master proper technique is often an important factor.

Treadmills are quite straightforward to operate. Simply step on the belt surface and start walking or running at your desired speed. Adjusting the speed and incline is simple with the control buttons.

Rowing technique takes more skill to master. Common errors like rushing the stroke or improper hand placement can diminish results. New rowers need to focus on posture, stroke pace, and holding each phase of the stroke for the right duration.

That said, rowing machines are still beginner-friendly. Many machines have options like built-in workout programs and stroke rate displays that help guide proper technique.

Ease of Use Winner: Treadmill

Walking and running on a treadmill is an intuitive activity requiring little instruction. While rowing is learnable, it involves more nuanced technique that users must master to maximize results.

Available Exercise Programs

Varying your workouts helps beat boredom and provides a more well-rounded fitness approach. Both treadmills and rowing machines offer built-in workout programs for this purpose.

Most treadmills come with a dozen or more preset workout programs. Options include interval training, hill climbs, fat burn workouts and more. Simply select your program and the machine automatically adjusts speeds and incline for you.

Many rowing machines have 5 to 10 built-in workout programs. Some also allow you to program customized interval workouts. Rowing machines with online connectivity provide access to unlimited workout classes and training programs as well.

Both cardio machines provide solid preset workout options. Online connectivity on some rowing machines is a bonus for extra content.

Exercise Program Winner: Tie

Treadmills often come with more onboard programs, but connected rowing machines allow access to unlimited training variety. Overall, both options provide enough programmed workouts for most users needs.

Compact Size

Having limited space for home exercise equipment is an issue for many people. The dimensions of each machine are an important consideration.

Treadmills are one of the largest cardio machines, requiring significant floor space. Standard treadmill dimensions are around 70-80 inches long and 30-40 inches wide. Models with more horsepower tend to be on the longer side.

Rowing machines have a much more compact footprint. The most space-efficient options fold vertically for storage. When set up for use, rowers take up around 48 inches long by 18 inches wide of floor space.

This ability to fold up vertically helps maximize space efficiency. Rowing machines can be stored in a closet or corner when not in use.

Compact Size Winner: Rowing Machine

With the capacity to fold up significantly smaller than a treadmill, rowing machines take up far less square footage. This makes them better suited for apartments, small homes, and areas with limited space.

Weight Capacity

Machine weight limits can be an important consideration, especially for larger individuals. Exceeding the machines maximum capacity could lead to breakage and potential injury.

Weight capacities on treadmills often max out around 250-350 pounds. This corresponds to the size and horsepower of the motor. Compact treadmills may only support 180-200 pounds.

Most standard rowing machines support larger weights, with an average capacity around 300-500 pounds. Certain heavy-duty models can accommodate users up to 600-1000 pounds.

The exceptionally high weight limits on some rowers make them a safer option for heavy individuals. Trying to use an underpowered treadmill can damage components.

Weight Capacity Winner: Rowing Machine

Sturdy rowing machine frames coupled with smooth, fluid rowing motions allow them to support heavier users. This makes them the better choice for anyone exceeding treadmill weight limits.

Noise Levels

Home exercise equipment often ends up in shared spaces like living rooms or home offices. Excess noise from machines can disrupt others in your household.

Treadmills generate noise from the motor, belts and movement of feet pounding on the deck. Quality insulation and construction techniques can reduce noise to some degree. Expect volumes around 50-75 decibels from most home treadmills at moderate speeds.

Rowing machines operate extremely quietly, especially hydraulic piston models. Air and water resistance rowers produce some noise from the resistance mechanism but are still quieter than most treadmills. Overall noise levels are usually around 30-50 decibels.

Noise Level Winner: Rowing Machine

The smooth gliding motion of rowing generates significantly less noise than motorized treadmills. Rowing machines allow quiet cardio workouts perfect for small spaces.

Price Considerations

Budget is a key factor when investing in home fitness equipment. Comparing the pricing of each option can steer you towards the right machine.

Basic manual treadmills can be found for under $200. More powerful motorized models range from $400 on the low end up to $2000-5000 for high-end examples. Add-ons like automatic incline increase the price further.

Rowing machines start around $250-300 for compact hydraulic models. Mid-range air and water resistance rowers cost $500-800. High-end professional machines run up to $1200-1500.

Across the board, rowing machine pricing tends to be a bit lower than treadmills for machines with comparable quality and performance.

Price Winner: Rowing Machine

Less motors and moving parts contribute to lower manufacturing costs for rowing machines. Rowers provide excellent value for the full-body workout experience delivered.

Conclusion

Treadmills and rowing machines both provide effective cardio workouts to choose between for home use. While treadmills excel at straightforward walking and running, rowing machines offer full-body engagement and less joint impact.

Factors like space constraints, joint conditions, and noise considerations may make a rowing machine the preferable option for your needs. Rowing is accessible for all fitness levels while challenging the entire body for an efficient calorie burn.

In the end, choose the cardio machine that best matches your exercise preferences and fits your home setup. Both treadmills and rowing machines can form the cornerstone of a healthy cardio routine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.