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Rowing vs. Elliptical Trainer – Which Exercise Machine Is Better for You?

15. April 2025

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BY Lars Wichert

If you are looking for the perfect fitness equipment for your home, you have certainly come across the two classics: a rowing machine or an elliptical trainer? Both machines promise effective training, calorie burning, and an improvement in general fitness. But which machine is better suited – especially if you want to train long-term, joint-friendly, and as efficiently as possible?
As a former competitive rower and current triathlete with over twenty years of training experience, I know: rowing has more to offer than meets the eye. And the elliptical trainer also has its place. In this article, we will take a close look at both machines, comparing muscle engagement, calorie consumption, joint protection, and general training effects – so that you can make the right decision for yourself in the end.

How Do Rowing Machines and Elliptical Trainers Work?

Let’s start with the basic principle: A rowing machine simulates a movement that resembles actual rowing on the water. You sit, grasp the handle, roll forward with the seat, then push powerfully with your legs, engage your torso, and finally pull the handle back to your body with your arms, then let yourself roll back to the starting position in a controlled manner. The movement is rhythmic, fluid, and – with correct technique – extremely efficient.
The elliptical trainer, on the other hand, offers an elliptical movement. Your legs move on an oval path while you pull and push with your arms on movable handles. The whole thing is somewhat reminiscent of a mix of walking, jogging, and stair climbing, but without impact on the ground.
Both machines are, at first glance, joint-friendly and versatile – but the difference lies in the details.

Which Muscles Are Engaged When Rowing and Using an Elliptical Trainer?

One of the biggest advantages of rowing: It is a true full-body workout. Approximately 85% of your musculature is active during a single rowing stroke – from the legs to the back and core muscles, to the arms and shoulders.
The elliptical trainer also trains several muscle groups; however, the focus here is more on the legs and glutes. While the upper body musculature is involved, it is not nearly as intense as with rowing.
Here is a clear overview:

What does this mean in practice? While on the elliptical trainer you primarily strengthen your leg muscles and build some endurance, with rowing, you get a comprehensive workout that strengthens your entire body, improves your posture, and can even prevent back pain.

Calorie Consumption: Where Do You Burn More Calories?

Both a rowing machine and an elliptical trainer are effective calorie burners – but rowing has the edge here. Due to the higher muscle activity and the combination of strength and endurance exertion, you burn between 600 and 800 calories per hour with rowing, depending on the intensity.
With an elliptical trainer, consumption is usually between 450 and 700 calories – which is also considerable, but does not quite reach the level of the rowing machine. A higher load, as is possible with a rowing machine, is usually not feasible on an elliptical trainer. In addition: Training on a rowing machine builds muscle mass faster, which increases your basal metabolic rate (i.e., the amount of calories your body burns at rest) in the long term. So you are rewarded not only during training but also afterward.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

Joint Protection and Safety: Rowing Comes Out on Top

A big plus of both machines is the low impact load – in contrast to jogging, for example, where two to three times your body weight acts on your joints. But there are differences:
With rowing, the movement is more fluid and rhythmic. The load is evenly distributed across many muscle groups. This particularly protects knees, hips, and back. When performed correctly, rowing is one of the most joint-friendly forms of exercise. Likewise, the rowing movement is optimal for people with knee problems or conditions such as osteoarthritis. Through the guided movement, a higher degree of mobility can be achieved, which is usually not possible with other sports. The range of motion of the joints can thereby be extended.
The elliptical trainer is also generally joint-friendly; however, core stabilization and the targeted use of back muscles are often lacking here. Many users tend to slouch on the elliptical trainer – which can lead to poor posture in the long run.

Back Health and Posture – A Clear Advantage for Rowing

A strong back is worth its weight in gold – not only in training, but also in everyday life. With rowing, your back, especially the lower back, is specifically and functionally strengthened. The alternation between leaning forward and leaning back, with simultaneous use of the legs and arms, provides a natural, strengthening movement for the deep back muscles.
This not only helps with acute complaints but also acts preventively. Many physical therapists recommend rowing, especially for back pain – provided the technique is correct.

Mental Focus, Relaxation, and Motivation

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.

What many underestimate: Rowing is not only training for the body but also balm for the mind. The steady, rhythmic movement can have a meditative effect. You find your flow, concentrate on breath and movement – and leave everyday life behind. Especially after a stressful workday, this works wonders.
Of course, you can also listen to music or a podcast on the elliptical trainer. But the deep concentration and body awareness that rowing enables is unique.
In addition, many modern rowing machines offer entertainment functions: The AUGLETICS Eight Style, for example, has a large 15-inch HD touchscreen display with streaming functionality. This way, you can watch your favorite series during your workout – and hardly notice how quickly time passes.

Technical Features and Training Control

Elliptical trainers usually have a simple display with information on time, heart rate, and calories. That’s good – but often not enough to specifically control your training.
Rowing machines like the AUGLETICS Eight Style, on the other hand, offer detailed performance data such as:
  • Stroke rate
  • Wattage
  • Split Time (Time per 500 m)
  • Heart rate
  • Live Force Curves

Especially if you want to increase your performance or pursue ambitious goals, this data is invaluable. This allows you to precisely control which intensity zone you train in, whether you are burning fat or improving your anaerobic threshold – also ideal for triathletes, runners, or fitness enthusiasts with ambitions. The good thing is that the AUGLETICS Eight Style saves all your sessions, allowing you to clearly see your progress, not only in your performance values but also in your technique through the Virtual Coach.

Which Machine Is Suitable for Whom?

If you are new to training and simply want to do something for your fitness, both machines are generally suitable. However, it depends on your goals and physical conditions:

  • Rowing machine: ideal for back problems, poor posture, weight loss, muscle building, endurance training, training for triathlon or fitness competitions
  • Elliptical trainer: useful for beginners with a focus on endurance, less coordinatively demanding, suitable for lighter exercise programs

Especially for overweight individuals, knee problems, or rehab goals, rowing offers clear advantages – the load is gentler, the effectiveness higher.

Space Requirement: Rowing Machine vs. Elliptical Trainer – What Fits Better in Your Home?

A factor not to be underestimated when purchasing a fitness machine is the space requirement. Especially when you train at home, you want to ensure that the machine does not take up half the room or permanently stand in the way.
Here, many elliptical trainers are at a disadvantage: Due to their upright construction, the two laterally moving arm levers, and the elliptical leg movement, they usually require more space in width and height – and are significantly harder to store.
The AUGLETICS Eight Style, on the other hand, scores with a sleek, elongated design that not only integrates well into smaller rooms but can also be stored upright to save space. This way, your living room does not become a gym – but remains what it should be: your living space.

The AUGLETICS Eight Style Rowing Machine in Focus

If you decide on a rowing machine, it’s worth looking at the features. The AUGLETICS Eight Style is one of the most advanced machines on the market – developed with the expertise of rowing professionals and sports scientists.
What Makes It Special:
  • Virtual Coach: Corrects your technique in real-time
  • Large HD Touch Display: Shows performance data, routes & entertainment
  • Whisper-Quiet Magnetic Brake: Ideal for apartments and training at any time
  • Compact & Foldable: Perfect for small spaces
  • Streaming-Capable: YouTube, Netflix, Chrome directly integrated

In short: If you want a machine that truly motivates, challenges, and supports you – then this model is the right choice.

Conclusion: Rowing or Elliptical Trainer – What Suits You Better?

In the end, it comes down to what you want to achieve. If you are just looking for a bit of exercise, the elliptical trainer is a solid choice. But if you want to train holistically, increase your strength, burn calories efficiently, improve your posture, and strengthen your back at the same time, then the rowing machine is the clear winner.
And with a high-quality machine like the AUGLETICS Eight Style, your training becomes not only more effective but also more varied and motivating. You train when and how you want – without risk of injury, without noise, with maximum effect.

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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