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Rowing Machine as an Alternative to the Treadmill – What is Really Better for You?

16. April 2025

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BY Lars Wichert

You want to train effectively at home, get fitter or lose weight – and now you are faced with the decision: rowing machine or treadmill? Both devices promise endurance training, calorie burning and a healthier lifestyle. But which is better suited to your goals, your body and your living situation?
I am Lars Wichert, former rower, Olympic participant and sports scientist – and today I will show you why the rowing machine is the clever choice in many cases. You will learn what advantages it has over the treadmill, where it is better for your joints and why you will benefit from it in the long term – whether you are a beginner, returning or advanced athlete.

Comparison at a glance: Rowing machine vs. treadmill

First of all, to cut to the chase, a compact overview of how the two devices differ in central training aspects:

Health aspects: Gentle training for heart and joints

Both devices strengthen the cardiovascular system – but they do so in different ways. The treadmill imitates jogging or walking, which is quite effective with regular use. However, with each step on the treadmill, forces of up to three times the body weight act on the joints. Knees, ankles and hips are particularly affected. Especially for starting a more active everyday life, the treadmill is not suitable due to the stress on tendons and ligaments. Here, a structural adaptation with a structured build-up of the training should take place first.
It’s quite different with rowing: The movement is fluid and shock-free. The load is evenly distributed on the legs, back, torso and arms. This makes rowing ideal for people with joint problems, obesity or for anyone looking for a gentle but intensive workout. The rowing machine is therefore also used in rehabilitation or prevention.

Full-body workout: Why rowing makes your whole body fit

A classic mistake: Many people think that rowing is primarily an arm workout. But the opposite is the case. Around 60% of the work comes from the legs, 30% from the torso and only 10% from the arms. Rowing uses the entire body: legs, buttocks, back, abdomen, shoulders and arms work as a team. All major muscle groups are used, which is why physical activity on the rowing machine can also be reflected positively in everyday life. Better posture, fewer back problems and an overall more stable core can be positive consequences of rowing training.
A treadmill, on the other hand, primarily challenges the legs and slightly the torso – the upper body, back and arms are left out. So if you want to activate as many muscles as possible – for better posture, more strength in everyday life and higher fat burning – rowing is the better choice.

asian man and woman working out one is a trainer 2025 03 15 18 38 35 utc

Calorie consumption & fat burning: Rowing burns more energy

When it comes to calorie consumption, it is not only the duration that matters, but also the muscle groups involved. And this is exactly where the rowing machine has the edge. Due to the high muscle activity, your energy consumption increases significantly:
  • Rowing (moderate): 600–700 kcal/h
  • Rowing (intensive/interval): up to 900 kcal/h
  • Treadmill (jogging): 500–700 kcal/h

In addition, the full-body workout during rowing ensures a stronger afterburn effect – your body burns more calories even after the workout. If you want to lose weight in a targeted manner or tighten your body, the rowing machine is the best choice. In principle, factors such as duration, intensity and also age and physical composition play a role in energy consumption.

Joint-friendly training: Particularly beneficial for complaints

Especially if you are struggling with knee problems, back pain or obesity, the shock-free movement during rowing is a blessing. The even movement is like a gentle massage for your joints – and still improves your strength, endurance and posture. Due to the higher degree of movement that can be achieved during rowing compared to other sports, your joints remain more mobile, especially after injuries or joint diseases.
When jogging on the treadmill, the stress should not be underestimated depending on the running technique – especially if the muscles are not yet sufficiently stabilized. Many running beginners stop their training again because of pain. This is almost never the case with rowing.

Training variety & motivation: More variety on the rowing machine

Both sports offer the possibilities of all variants of endurance training. The disadvantage of the treadmill is the inertia of the running surface, which is definitely a minus point, for example, with shorter interval loads.

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.
  • Endurance training (even stroke rate or running pace)
  • Interval training (alternation of load & recovery)
  • Technique training (coordination & economy)
  • Strength endurance (low frequency, high resistance / with the treadmill, the control is via the incline)

Devices such as the AUGLETICS Eight Style also come with a Virtual Coach that corrects your technique in real time. The Virtual Coach is not only for beginners, but also for advanced or professional users. The two evaluation settings enable a differentiated assessment of the five parameters that determine the rowing technique on the AUGLETICS. In addition, you can even stream series, row virtual routes or watch YouTube videos on the large display. So boredom is guaranteed!

Space requirements, volume & suitability for everyday use

You think a rowing machine takes up a lot of space? Think again. The AUGLETICS Eight Style is foldable and only 1.81 meters long when rowing. It can be easily set up vertically after training and is then just 1.70 meters high.
The rowing machine also scores points in terms of volume – the AUGLETICS Eight Style has a magnetic brake, which is why it is one of the quietest rowing machines on the market. It is almost silent, while treadmills are often uncomfortably loud due to the impact sound – especially in apartments with poor sound insulation. Furthermore, the motor of the treadmill has a certain inherent volume.

Who is which device suitable for? Target groups in comparison

  • Treadmill: For people who specifically train for running events or love the feeling of running. Only conditionally suitable for obesity or joint problems.

  • Rowing machine: For anyone who wants to combine as many training effects as possible with little joint/tendon stress. Particularly recommended for back problems, obesity, in old age – and for anyone who wants to train quietly and effectively at home.

The AUGLETICS Eight Style – The smart alternative to the treadmill

If you decide on a rowing machine as an alternative to the treadmill, you should focus on quality. The AUGLETICS Eight Style combines technology, ergonomics and entertainment in a modern design:
  • Virtual Coach for technique feedback
  • 15-inch HD display with Netflix, YouTube & Chrome
  • extremely quiet magnetic resistance for undisturbed training
  • Power curves & watt display for targeted performance control
  • Folding function for space-saving storage

This is how rowing becomes not only effective – but also smart, quiet and entertaining.

FAQs – Frequently asked questions about rowing machine vs. treadmill

Is rowing more strenuous than running?
Not necessarily – it’s just different. Since more muscles work at the same time, it feels more intense, although the stress on the joints is lower.
Can I lose weight with rowing like with jogging?
Yes, even better. Due to the higher muscle proportion in training, calorie consumption increases significantly – and you build muscle at the same time.
Is rowing suitable for beginners?
Absolutely! Rowing is ideal, especially if you have low fitness or complaints – if you pay attention to clean technique, which the AUGLETICS Eight Style can teach you with the Virtual Coach.
What is better for knee problems?
Clearly: Rowing. The movement is gentle on the joints, as it takes place without impact and the guided movement allows you to achieve a higher joint angle than with other sports. This can lead to better formation of joint fluid and you get or maintain a higher mobility.
Is a rowing machine loud?
High-quality models such as the AUGLETICS Eight Style work almost silently. Perfect for apartments.

Conclusion: Why the rowing machine is a real alternative

If you want to decide between a treadmill and a rowing machine, you should ask yourself these questions: Do you want to train the whole body? Protect your joints? Burn a lot of calories quickly? Then the rowing machine is clearly an advantage.
Of course, running also has its justification – but if you are looking for a space-saving, quiet, joint-friendly and highly effective full-body workout, then a modern rowing machine like the AUGLETICS Eight Style is hard to beat.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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