Rowing Machine vs Treadmill 2023: Which is Better?

When you want to get fit, it can be a challenge to decide which workout machine to use. Do you need the heart-pumping intensity of the treadmill? Or the low-impact efficiency of the rower?

This article will help shed some light on the rowing machine vs treadmill debate.

As a personal trainer, I’ve seen both sides of this rower vs treadmill argument.

I know that some people prefer the treadmill, because it can give them more flexibility with their workouts. While others love the predictability of a rowing machine.

But when taking a closer look at the benefits and features of each machine. We’ll find that treadmills are great for burning calories, and rowing machines are great for building muscles.

However, this is just one observation. There are also other factors to the equation.

That is why I decided to write this article to delve deeper into the differences and similarities of each machine.

So let’s get started.

Table of Contents

• Rowing Machine vs Treadmill Comparison
  • Type of exercise
  • Calories burned
  • Targeted muscles
  • Versatility
  • Impact and intensity
  • Space
  • Price
• Rowing Machine vs Treadmill: The Winner
• Which workout machine is best for YOU?
  • Which is better for losing weight: the treadmill or rowing machine?
  • Which workout machine is best for beginners?
  • Which workout machine is best for your budget?
• FAQs About Rowing Machine vs Treadmill
• What to do next?

Rowing Machine vs Treadmill Comparison

Type of exercise

The rower and the treadmill are both cardio machines. So what’s the difference?

When you use a treadmill, you stand up and use your lower body during the exercise. When you use a rowing machine, you sit down and use your arms and back to pull on handles that simulate the action of rowing on water.

If you want to focus on your lower body, use a treadmill. But if you want to focus on your arms and back, use a rowing machine.

For both machines, you can adjust the workout intensity. You can adjust the speed and incline for treadmills. For rowers, you can adjust the resistance.

Calories burned

Based on a Harvard article about the calories burned in 30 minutes by different activities and weight. The chart includes the calories burned when using a rowing machine and treadmill.

The table above includes the calories burned by rowing moderately. According to Healthline, the average running speed of a man is 5.9 mph and 5.0 mph for a woman [1].

Since I used the moderate pace for rowers, I decided to include 5 and 6-mph running data for treadmills.

Looking at the data, whether you run at 6 mph or 5 mph, you will still burn more calories when using the treadmill.

Targeted muscles

The rowing machine provides a full-body workout that targets 85% of your body’s muscles, engaging both your upper and lower body [2]. 

The rowing stroke predominantly involves approximately 65-75% leg work and 25-35% upper body involvement [3].

While treadmills target your quadriceps, calves, glutes, and hamstrings, which are all lower body muscles [4]. The treadmill may also work your upper body muscles, but the involvement is not as pronounced as it is with the rowing machine.

Versatility

When using a treadmill, you can choose between walking, running, jogging, sprinting, and side-stepping workouts. Apart from that, treadmills also come with incline and speed settings and workout programs, allowing you to have more variety in your exercise routine.

You can also do exercises at different speeds on a rower. However, it only has one workout setting, which is resistance. So if you tend to get bored easily, you may find it harder to stick with the rowing machine.

Impact and intensity

Since the treadmill has speed and incline settings, you can adjust your workout intensity. You can choose from low-intensity steady state (LISS) or high-intensity interval training (HIIT).

Additionally, treadmills often come with safety features such as handlebars and deck cushioning. However, there’s no denying that treadmill exercises require you to perform them standing up.

So no matter how much you try to avoid it, your joints will still experience some pressure or impact on your joints and knees during treadmill exercises.

When it comes to writing, you can also adjust the workout intensity by adjusting the resistance settings. You perform rowing exercises while sitting down, so you don’t have to worry too much about pressure on your joints or knees.

However, a rowing stroke engages your arms and back muscles. So you can expect some pressure on your back, shoulder, elbows, and wrists.

But the fact that your body is constantly in contact with the rowing machine means the pressure is low-impact.

When using a treadmill, your body loses contact with the machine on every stride, so there will always be an impact.

Space

The average dimensions of a treadmill are around 64 x 28 inches [5]. So the treadmill itself takes a floor space of 1,792 square inches.

I could not find the average dimensions for rowers. So let’s use the Concept2 RowErg which is one of the most famous rowers, as a reference.

Concept2 RowErg has a dimension of 95 x 24 inches, which takes 2,280 square-inch of floor space.

So the rowing machines take up more space than the treadmill. 

If you look at the build of each machine, the treadmill seems bulkier. Oftentimes, you can store both machines upright. When stored, the treadmill takes up more space because of its handlebars, and rowers take up less space.

One thing to consider is the ceiling height. You perform treadmill exercises while standing and rowing exercises while sitting down. So if you have a low ceiling, rowing is the better option.

Price

You can get a functional treadmill for under $300 but they can also be as expensive as more than $3000.

For rowers, I’ve seen some functional ones under $200. But like treadmills, they can also be expensive.

Rowing Machine vs Treadmill: The Winner

In this rower vs treadmill review, we found there is no clear winner between the two machines.

The treadmill is great if you want to focus on burning calories and targeting your lower body muscles. While the rower is a great exercise machine for toning your whole body with less impact on joints.

So depending on your priorities or goals, the rowing machine or the treadmill is a good choice. Of course, you still have the option to use both machines for best results. 

Which workout machine is best for YOU?

Which is better for losing weight: the treadmill or rowing machine?

When it comes to burning calories, the treadmill is better than the rowing machine. But when your goal is to lose weight, you should also aim to build muscles which the rowing machine is best for.

You can still lose weight if you choose either machine. But you’ll reach your goals faster if you use both in your routine.

Which workout machine is best for beginners?

Both the rowing machine and treadmill are great for beginners. But most beginners are more familiar with treadmills, and they are very straightforward to use.

So I recommend treadmills for beginners to avoid getting overwhelmed and stick to exercising.

Which workout machine is best for your budget?

Generally, rowing machines are more affordable than treadmills. So I recommend rowers when you have a tight budget.

However, both machines have affordable and expensive models. So depending on the quality and features you want, the price may vary a lot.  

FAQs About Rowing Machine vs Treadmill

What to do next?

So there you have it. I hope this article cleared up some of your questions on the rower vs treadmill debate.

If you still have questions, please leave them in the comments below.

And for those looking to buy a rowing machine or treadmill for your home gym, here are some guides for you:

Treadmill:

• The Best Treadmills Under $300
• Best Treadmills For Low Ceilings
• The Best Incline Treadmills For Your Home Gym
• Sole F63 vs F80 Treadmill
• Sole vs. Horizon Treadmill

Rowing Machine:

• Best Rowing Machine For Tall Persons
• Ergatta vs. Hydrow
• Water Rower Vs. Concept 2