Rowing Machine vs Treadmill: Which One to Choose

How should I choose? A rowing machine or a treadmill? Are they basically the same for the workout? If you are about to get onto the fitness journey, yet somehow stop for these two types of machines. Then you are not alone

But what are the differences? There is many information online trying to tell you the best part of both machines, here at Merach, as a brand that has been providing all types of exercise machines for decades, let us share with you some insights.

We'll analyze the key differences between these popular cardio machines to help you determine which one aligns better with your specific fitness goals, physical condition, and preferences.

Rowing Machine vs Treadmill

Feature	Rowing Machine	Treadmill
Muscles Worked	86% of muscles (full-body workout)	40-45% of muscles (primarily lower body)
Calorie Burn	400-800 calories per hour	450-850 calories per hour
Joint Impact	Low impact on all joints	Moderate to high impact on knees, ankles, hips
Space Requirements	8' × 2' footprint (some fold for storage)	7' × 3' footprint (some fold for storage)
Typical Price Range	$300-$ 2,000+	$500-$ 3,000+
Noise Level	Low to moderate	Moderate to high
Learning Curve	Moderate (technique matters)	Minimal (natural movement)
Weight Capacity	Typically 250-500 lbs	Typically 250-400 lbs
Injury Risk	Low (5-7% annual injury rate)	Moderate (20-40% annual injury rate)
Workout Variability	Intervals, steady-state, resistance changes	Incline, speed, intervals, programs
Ideal For	Full-body conditioning, low-impact cardio	Running training, weight-bearing exercise

Now, let's examine each of these differences in detail to help you make an informed decision based on your personal fitness needs.

Muscle Engagement

Rowing machines deliver a remarkably comprehensive workout by engaging approximately 86% of your muscles across all major muscle groups in a coordinated sequence. Each rowing stroke works through:

Lower Body: Quadriceps, hamstrings, glutes, calves (60% of work)
Core: Abdominals, obliques, lower and upper back (20% of work)
Upper Body: Deltoids, biceps, rhomboids, lats, forearms (20% of work)

This sequential activation pattern—legs drive first, followed by core engagement, and finishing with an arm pull—creates a synchronized full-body movement that builds intermuscular coordination while developing balanced strength throughout the entire body.

Treadmill Muscle Engagement

Treadmills primarily focus on lower body musculature, engaging approximately 40-45% of your total muscle mass:

Lower Body: Quadriceps, hamstrings, glutes, calves (primary engagement)
Core: Abdominals and lower back (stabilization role)
Upper Body: Minimal engagement (mainly for balance and arm swing)

The repetitive nature of walking or running creates exceptional lower body endurance and neuromuscular efficiency. Incline settings can shift emphasis between muscle groups, with higher inclines increasing glute and calf activation while reducing impact forces.

The Result?

The rowing machine clearly provides more comprehensive muscle engagement, making it superior for full-body conditioning and time-efficient workouts. If your goal is balanced muscle development or maximizing workout efficiency, rowing offers significant advantages.

However, if your primary focus is lower body endurance, sport-specific running training, or you supplement with dedicated upper body work, the treadmill's focused lower body stimulus may align better with your needs.

Calorie Burn and Weight Loss

Rowing machines offer impressive calorie-burning potential due to their comprehensive muscle recruitment:

Light Intensity: 400-450 calories/hour
Moderate Intensity: 550-650 calories/hour
High Intensity: 650-800 calories/hour

The full-body nature of rowing creates significant energy demands, while the resistance component helps maintain muscle mass during weight loss phases. HIIT rowing workouts can generate substantial EPOC (excess post-exercise oxygen consumption), contributing to elevated calorie burn for hours after your session.

Treadmill Calorie Burn

Treadmills typically produce slightly higher per-minute calorie burn compared to rowing, particularly at higher speeds:

Walking (3.5 mph): 350-400 calories/hour
Jogging (5.5 mph): 550-650 calories/hour
Running (7.5 mph): 750-850 calories/hour

The weight-bearing nature of treadmill exercise contributes to its high caloric expenditure, as your body must work against gravity with each step. Incline settings can significantly increase energy demands—walking at a 15% incline can burn nearly as many calories as running on a flat surface.

While treadmills generally offer slightly higher per-minute calorie burn at maximum intensities, several factors complicate this comparison:

Sustainability: Many users can maintain rowing workouts for longer durations due to lower perceived exertion and reduced impact.
Accessibility: The lower impact nature of rowing allows for more frequent training, potentially increasing weekly caloric expenditure despite slightly lower per-session numbers.
EPOC Effect: Research suggests that the resistance component of rowing may create greater post-exercise calorie burn compared to steady-state treadmill work.

For pure caloric output in limited time, high-intensity treadmill running holds a slight edge. For sustainable, frequent training that supports long-term weight management, rowing often proves more practical for many users.

Joint Impact and Injury Risk

Rowing Machine Joint Impact

Rowing machines are exceptionally joint-friendly with minimal impact forces:

Movement Pattern: Fluid, controlled motion with no impact shock
Body Position: Seated position distributes weight evenly
Force Application: Primarily pulling forces rather than impact forces
Injury Risk: Approximately 5-7% annual injury rate, mostly technique-related
Common Issues: Occasional lower back strain (usually from poor technique)

The low-impact nature makes rowing accessible to many populations for whom high-impact exercise is contraindicated, including those with joint concerns, overweight individuals, and older adults. Proper technique is essential to avoid lower back strain, but this risk is minimal with correct form.

Treadmill Joint Impact

Treadmills generate significant impact forces, though less than outdoor running on hard surfaces:

Movement Pattern: Repetitive impact with each step
Impact Forces: Approximately 2-3× body weight per stride
Force Distribution: Primary stress on ankles, knees, hips, and lower back
Injury Risk: Approximately 20-40% annual injury rate
Common Issues: Shin splints, runner's knee, plantar fasciitis, IT band issues

Treadmills do offer shock absorption systems that reduce impact compared to outdoor running on concrete or asphalt. Additionally, incline settings can decrease impact forces—walking at a 15% incline generates less joint stress while maintaining high caloric expenditure.

Rowing Machine VS Treadmill on Joint Impact:

Rowing machines provide significantly lower joint impact and reduced injury risk, making them the clear choice for:

Individuals with existing joint issues
Those carrying excess weight
People recovering from injuries
Older adults concerned about joint health
Anyone seeking sustainable, frequent training with minimal recovery needs

Treadmills do offer controlled, predictable surfaces that reduce injury risk compared to outdoor running, but the fundamental impact nature of running cannot be eliminated. For those specifically training for running events or prioritizing weight-bearing exercise for bone density, these impact forces represent a necessary training stimulus.

Space and Home Fitness Practicality

Rowing machines have specific spatial needs to accommodate their full stroke length:

Footprint During Use: Typically 8' × 2' (96" × 24")
Height Clearance: Needs to accommodate user's height while seated
Storage Options: Many models fold in half or stand vertically when not in use
Weight: Typically 65-110 lbs, with water rowers being heaviest
Mobility: Most feature wheels for repositioning

The length requirement is the primary spatial consideration for rowing machines, though many manufacturers have developed innovative folding mechanisms that reduce storage footprint by 50-70% when not in use.

Treadmill Space Considerations

Treadmills tend to have substantial spatial requirements:

Footprint During Use: Typically 7' × 3' (84" × 36")
Height Clearance: Standard ceiling height plus 6-12" for user bouncing
Storage Options: Many fold vertically, but remain substantial even when folded
Weight: Typically 200-300+ lbs for quality models
Mobility: Most feature wheels, but moving remains challenging due to weight

Beyond the static footprint, treadmills require safety clearance behind the belt in case of falls. They also tend to be significantly heavier than rowing machines, making relocation more difficult. Folding treadmills reduce footprint when not in use but still occupy considerable floor space.

Which one to choose while considering space?

While both machines require significant space during use, rowing machines generally offer more practical storage solutions for home environments, especially in multi-purpose rooms. Their lighter weight and more efficient folding designs make them easier to relocate or store between uses.

Treadmills, particularly quality models with sufficient motor power and stability, represent a more permanent space commitment due to their weight and substantial footprint even when folded. However, their rectangular shape may fit more easily along walls in some room configurations.

Noise Level

Noise levels vary by resistance type:

Water Rowers: Produce rhythmic swishing sounds (60-75 dB)
Air Rowers: Generate whooshing fan noise (65-80 dB)
Magnetic Rowers: Operate nearly silently (50-65 dB)

Most rowing machines create consistent, predictable sound patterns that many users find less disruptive than the variable mechanical noise of treadmills. The rhythmic nature of rowing sounds often blends into background noise more effectively.

Treadmill Noise

Treadmills produce several types of noise:

Motor Hum: Constant electrical motor sound
Belt Friction: Varies with speed and user weight
Impact Noise: Footfall sounds that vary with user stride
Overall Range: Typically 70-85 dB during use

The combination of motor, belt, and impact noise makes treadmills significantly louder than most rowing machines. This noise also tends to transfer through floors more readily due to the repetitive impact nature, creating potential issues in multi-story buildings.

Rowing Machine vs Treadmill: Noice Level

Rowing machines—particularly magnetic models—offer superior noise performance for apartment dwellers or those exercising during early/late hours. The controlled, non-impact nature of rowing also minimizes structural vibration transfer to neighboring units.

Treadmills present greater challenges in noise-sensitive environments, though quality models with robust sound dampening can mitigate some concerns. For apartment dwellers, treadmills often require additional sound-dampening mats and careful placement away from shared walls.

Training Goals: Which Machine Works Better?

Different fitness goals are better served by one machine over the other. Here's a goal-specific breakdown:

Weight Loss & Fat Reduction

Better Choice: Tie (with different strengths)

Rowing machines offer full-body engagement and higher workout frequency potential due to lower impact, creating excellent conditions for consistent caloric deficit. Treadmills provide slightly higher per-minute calorie burn at maximum intensities but may limit workout frequency due to recovery needs.

Key Consideration: Consistency matters more than machine choice—select the option that you'll use most regularly.

Cardiovascular Endurance

Better Choice: Tie (with different emphases)

Both machines develop excellent cardiovascular capacity. Rowing tends to develop more balanced cardiorespiratory fitness with upper and lower body endurance, while treadmills specifically enhance running economy and lower body endurance.

Key Consideration: If training for running events, treadmill specificity provides advantages. For general cardio health, either option works excellently.

Muscle Toning & Definition

Better Choice: Rowing Machine

With engagement across 86% of muscles, rowing provides more comprehensive toning benefits, particularly for posterior chain, core, and upper body that treadmills don't target. The resistance component of rowing creates more significant muscle development stimulus.

Key Consideration: Supplement either choice with resistance training for optimal muscle development.

Joint Health & Low-Impact Exercise

Better Choice: Rowing Machine

Rowing's non-impact nature makes it significantly superior for those with joint concerns or seeking to minimize cumulative joint stress. The controlled, fluid movement pattern places minimal wear on joints while still delivering excellent cardiovascular stimulus.

Key Consideration: Even "low-impact" treadmill walking still generates some impact forces, though incline walking reduces these considerably.

Functional Fitness & Movement Quality

Better Choice: Depends on Goals

Rowing develops excellent posterior chain strength, core stability, and pulling strength—movement patterns often neglected in daily life. Treadmills enhance walking/running mechanics, a fundamental human movement used frequently in daily activities and sports.

Key Consideration: Consider which movement patterns are most relevant to your lifestyle and other activities.

Training for Specific Sports

Better Choice: Sport-Dependent

For running-based sports (soccer, basketball, tennis): Treadmill provides specific movement pattern training
For rowing, swimming, cross-country skiing, climbing: Rowing machine offers better crossover benefits
For general athletic development: Rowing's balanced approach develops more comprehensive fitness

Key Consideration: Sport-specific training should mimic the primary movement patterns and energy systems of your activity.

Finding Your Perfect Match

At Merachfit, we believe the "best" cardio machine is the one you'll use most consistently. Based on our extensive testing and customer feedback:

You Might Prefer a Rowing Machine If You:

Want maximum muscle engagement in minimal time
Have joint concerns or need low-impact exercise
Seek balanced development of upper and lower body
Prefer seated exercise for comfort or stability
Enjoy technical activities with skill development aspects
Need quieter operation for apartment living or shared spaces
Value compact storage options for multi-purpose rooms

You Might Prefer a Treadmill If You:

Are training specifically for running-based activities
Prefer walking/running movement patterns
Need weight-bearing exercise for bone density
Want the simplest possible learning curve
Enjoy entertainment integration during longer sessions
Have dedicated space for permanent equipment placement
Prefer standing exercise for psychological or comfort reasons

Conclusion

Both rowing machines and treadmills represent excellent investments in your cardiovascular fitness. Rowing machines excel at delivering time-efficient, full-body workouts with minimal joint stress. Their comprehensive muscle engagement and balanced conditioning make them particularly valuable for general fitness goals and those seeking sustainable, long-term exercise options with reduced injury risk.