Rowing Machine vs Elliptical: Which Cardio Machine Is Better?

When you hit the gym, you might wonder whether the rowing machine or the elliptical machine will give you a better workout. And if you aim to meet the recommended 150 minutes of moderate exercise each week by the Centers for Disease Control and Prevention (CDC), it’s important to consider which machine can best help you achieve that goal.

Both the rowing machine and the elliptical are excellent for boosting your heart rate, but they have distinct differences. Let’s break down how each machine works, the benefits they offer, and how they compare to each other.

[RELATED: Elliptical vs Treadmill: Best Cardio Machine for Weight Loss?]

Muscles Targeted

The rowing machine offers a comprehensive workout, incorporating almost every major muscle group in your body, with each stroke engaging about 86 percent of your muscles according to a study.

Each rowing stroke primarily focuses on the legs (quadriceps, hamstrings, and calves), core (abdominals and lower back), and upper body (back, shoulders, and arms). It’s particularly effective for strengthening back muscles, making it ideal for those aiming to enhance their posture and back strength.

The elliptical primarily targets the lower body, working the quadriceps, hamstrings, glutes, and calves. Some models include moving handles to incorporate upper body muscles; however, the focus largely remains on the lower body. The elliptical is excellent for low-impact, endurance-focused workouts, but it is less effective for building muscular strength.

SUMMARY The rowing machine engages about 86% of your muscles—including the quadriceps, hamstrings, calves, abdominals, lower back, shoulders, and arms—and is particularly effective for strengthening back muscles. The elliptical focuses primarily on the lower body, targeting the quadriceps, hamstrings, glutes, and calves.

Cardio and strength

Rowing machines are superior for developing both muscle strength and cardiovascular endurance. The resistance from each stroke helps build strength across the legs, core, and upper body. The rower involves more muscle groups than the elliptical, which contributes to greater strength gains. Additionally, its cardiovascular benefits enhance endurance and overall fitness.

Alternatively, the elliptical is well-suited for those focused on cardiovascular health and lower body strength. Its low-impact nature is especially beneficial for individuals with joint concerns or those seeking an effective yet gentle workout.

SUMMARY While both machines are good for cardio, the rowing machine provides a full-body workout that engages more muscle groups. In contrast, the elliptical focuses more on the lower body and offers a low-impact workout that’s gentler on the joints.

Rowing vs. elliptical: What’s better for weight loss?

The rowing machine takes the crown in terms of calorie burn due to the intensive full-body engagement. However, elliptical can be a superb tool for sustained weight loss as it promotes regular, enjoyable, low-impact exercises. Keep in mind, that consistency is key in weight loss, so choose the one you’re more likely to stick with.

Rowing is highly effective for burning calories. A 150 lb. person rowing moderately for 30 minutes can burn approximately 252 calories, although actual calories burned can vary based on several factors. The extensive muscle engagement and workout intensity of rowing enhance its calorie-burning effectiveness.

In comparison, the same individual would burn around 179 calories during a 30-minute moderate session on the elliptical, as per the same source. This figure may also vary depending on various conditions.

SUMMARY The rowing machine is more effective for weight loss due to its higher calorie burn from engaging more muscle groups intensely. However, the elliptical also offers significant benefits for sustained weight loss by providing enjoyable, low-impact exercises, which might be easier to maintain regularly.

What’s easier to use: a rowing machine or an elliptical?

Comparatively, ellipticals have a lower learning curve. The motion on an elliptical is more intuitive and mimics natural walking or running, which most people find easier to adapt to without specialized training. The risk of using an incorrect form is lower, and achieving an effective aerobic workout is simpler.

Using a rowing machine, however, is a bit more challenging. This is largely because the rowing machine requires a specific technique to be both efficient and safe, minimizing the risk of injury and maximizing the workout benefits.

The correct form includes timing your pulls and pushes precisely: the power primarily comes from the legs, not the arms, and your legs should do most of the work before your arms begin pulling. The tendency to pull with the arms too early, setting the resistance too high, or not maintaining a level chain are typical errors that can reduce the effectiveness of the workout and increase discomfort.

The rowing machine requires careful attention to form, ideally under the guidance of someone experienced. The rewards of mastering a rowing machine, however, can be significant, outpacing what many people achieve on more straightforward equipment like ellipticals.

SUMMARY Ellipticals are easier to use with a more intuitive motion similar to walking or running. Rowing machines require specific techniques to be effective and safe, often needing guidance.

Pros and cons of rowing and elliptical machines

To better understand the differences, let’s examine the pros and cons of the rowing machine.

Pros of the rowing machine:

• Utilizes 86% of the body’s muscles, providing a comprehensive workout for both upper and lower body.
• Specifically strengthens the back, which can improve posture and alleviate back issues.
• Great for boosting cardiovascular health and endurance due to its intense full-body exertion.

Cons of the rowing machine:

• More strenuous on the back and joints compared to elliptical workouts.
• Generally requires more space and can be more expensive than other home gym equipment.
• Proper technique is crucial for effectiveness and safety, requiring a learning period.

Now, let’s explore the advantages and disadvantages of the elliptical machine.

Pros of the elliptical machine:

• Easier on the joints, ideal for those with joint concerns or recovering from injury.
• Helps in bone health, which is beneficial especially for older adults.
• Provides good cardiovascular benefits, enhancing heart health and stamina.

Cons of the elliptical machine:

• Primarily targets the lower body, providing less of a full-body workout than rowing.
• While generally compact, still requires dedicated space in a home gym.

Rowing Machine Vs. Elliptical: Which One Should You Choose?

Your choice between a rowing machine and an elliptical boils down to personal preference and fitness goals. Want high-intensity and full-body muscle work? The rowing machine has your name on it. Need a low-impact, gentle yet effective cardio exercise? Then, the elliptical is your friend. Ultimately, your fitness regimen should serve you best – catering to your needs, capabilities, preferences, and long-term objectives.