Choosing the best type of cardio equipment for your home gym can be tricky. The rowing machine and treadmill are the most popular and have their unique perks. The treadmill has full-body weight-bearing walking and running for cardio, while a rowing machine works your upper and lower body simultaneously for a joint-friendly cardio session. The treadmill and rowing machine are both great for burning calories and improving endurance, conditioning, and fitness. That being said, which one is the best? That is solely dependent on your fitness goals and preferences.
We have summarized the fitness factors pertaining to how a treadmill and a rowing machine can be used to help you make a good decision based on your lifestyle and fitness goals.
What Is a Rowing Machine?
A seated rowing machine is a piece of cardio equipment that is used to simulate the motion of rowing a boat. These machines are unique because most cardio machines in a gym only work one area of your body. This machine is good because it gives you an efficient full-body workout and is a good aerobic machine to add to your fitness routine.
Rowing machines can have different features, such as air resistance, water resistance, and magnetic resistance. Regardless of the type, the core movement is the same: you push with your legs, pull with your arms, and work your core.
What Is a Treadmill?
Treadmills are a cardio staple since they give you the chance to walk, jog, and run all from the comfort of your home. They are extremely versatile for any kind of training, including endurance runs, interval sprints, and even weight loss. They also give you the option to manually adjust the speed and the incline of the treadmill.
Treadmills can also come in a large variety of models. Some are very compact and simple for basic treadmill tasks. Others have additional advanced features, including training programs, heart rate monitoring, and even interactive screens.
Rowing Machine vs. Treadmill: Head-to-Head Comparison
1. Muscle Engagement
While most cardio pieces of equipment can work both your upper and lower body, rowing machines stand out in this area. A rowing machine works your whole body by making you use your leg muscles to push down while also making you engage your upper body from your back to your arms. This movement works your body in several areas, including your lower body, upper body, and core:
- Quadriceps
- Hamstrings
- Glutes
- Core
- Shoulders
- Back
- Arms
Unlike a rowing machine, where the body does a full cycling motion, a treadmill focuses mostly on your lower half. A lot of the core muscles, including your back, your obliques, and even your abs for a forward push, work together, while a lot of focus goes to the legs as they are the driving motion. The legs that get the most emphasis are the calves, as they get the most motion, but the quads, hamstrings, and glutes are also working together in a forward motion.
Winner (Muscle Engagement): Rowing Machine
2. Calorie Burn and Cardio Benefits
Both rowing machines and treadmills can help you burn significant calories and improve cardiovascular health.
Rowing provides a high-intensity workout that elevates heart rate quickly because it uses more muscle groups. This can lead to faster calorie expenditure, especially at moderate to high resistance.
Treadmills are excellent for sustained cardio workouts. Running, especially at higher speeds or inclines, can burn more calories per hour than casual rowing. However, not everyone can or wants to run, especially beginners or those with joint issues.
Verdict:
- High-Intensity Cardio: Rowing Machine
- Steady-State Cardio (long runs): Treadmill
3. Impact on Joints
Your joint health should be of primary concern when choosing which home workout equipment to buy. If you have problematic knees, ankles, or hips, you will want to reduce impact to be able to perform these workouts safely and have fun while doing them.
Rowing exercise equipment is low impact, which means your joints will experience minimal stress while working out. Rowers have footplates, so you will not be experiencing the repeated impact of walking or running. If you are suffering from joint pain, are recovering from an injury, or you have arthritis, rowing will be an excellent exercise option.
However, running is a very high-impact activity, and so is walking on a treadmill. Even when walking, there is a significant impact to the knees and ankles with every step. Most high-quality treadmills do have some form of impact cushioning, but walking on a treadmill is still high impact.
Winner (Joint Health): Rowing Machine
4. Skill and Learning Curve
If you have never used a rowing machine before, it is understandable that you may feel awkward, and that’s okay. What is most important is that you use proper form so that you don’t experience strain, and so that you can make the most of the workout. A quick lesson or coaching session is highly advisable for beginners.
Most people are familiar with how to use a treadmill. Walking is a natural human movement, and so is running and jogging. Thus, there is typically a much lower learning curve.
Winner (Ease of Use): Treadmill
5. Space, Noise, and Practicality
For many home gym buyers, space and noise are significant considerations.
Rowing machines are usually more compact and can be stored vertically (depending on the model). Noise levels vary by resistance type, water rowers can be louder, while magnetic rowers are relatively quiet.
Treadmills tend to be larger and heavier, requiring more floor space. Some folding models exist, but they still demand a dedicated area. Running on a treadmill can also generate more noise due to foot strike, which might be a concern in apartments or shared homes.
Winner (Space & Noise): Rowing Machine
Which One Should You Choose?
There is no one-size-fits-all answer, it depends on your goals and lifestyle.
Choose a rowing machine if:
- You want a full-body workout.
- You prefer a low-impact exercise.
- You’re focused on strength and cardio.
- You have limited space or noise sensitivity.
Choose a treadmill if:
- You love walking, jogging, or running.
- You aim for endurance training.
- You prefer intuitive, straightforward workouts.
- You want interval or incline-based training.
Many fitness experts also recommend combining both machines if space permits. Alternating between rowing and treadmill sessions delivers variety, improves overall fitness, and prevents workout plateaus.
Final Thoughts
Both rowing machines and treadmills offer powerful benefits for home workouts. Rowing machines excel at full-body conditioning, joint-friendly movement, and calorie burn, while treadmills shine in endurance training and ease of use. Your choice should align with your fitness goals, physical condition, and personal preference.
No matter which machine you choose, consistency and proper technique are key to long-term success. If possible, test both machines before purchasing, and consider guidance from fitness professionals to maximize results.
Do follow UAE Stories on Instagram
Read Next – Dubai Ice Rink: A Cool Escape in the Heart of Dubai
