Rowing machine vs treadmill is one of the most common home gym decisions, because most people only have room and budget for one big cardio machine. The short version: a rower works your legs, back and arms in one low-impact movement and fits in a narrow strip of floor, while a treadmill trains the exact thing most people do every day, walking and running, and is easier to use for long, steady sessions. Below we compare them on muscles, impact, weight loss, space and cost, using manufacturer specs and Harvard Health guidance.
Rowing machine vs treadmill: quick comparison
| Rowing machine | Treadmill | |
|---|---|---|
| Muscles | Legs, back and arms together | Mainly legs and hips |
| Impact | Low impact, seated | Walking is low impact; running is higher |
| Learning curve | Technique matters; can feel hard on the back at first | Almost none for walking |
| Floor space | Long and narrow (Concept2: 9 x 4 ft in use) | Shorter and wider; curved runners about 66 x 31.5 in |
| Power | Air or magnetic, usually no outlet needed | Motorized needs an outlet; curved manual units do not |
| Storage | Many stand on end or split in two | Most stay put |
Muscles worked and workout feel
Harvard Health’s guide to choosing exercise equipment says rowing machines “work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine.” Concept2 describes its RowErg the same way, as a low-impact movement that works every major muscle group (a manufacturer claim, but a reasonable one: the stroke is a leg drive, a hip swing and an arm pull).
A treadmill trains walking and running directly. If your goal is a race, hiking or simply walking more comfortably, nothing transfers better. Harvard notes some treadmills offer “a flexible, less joint-jarring surface,” and that you should look for a belt long and wide enough for your stride, a sturdy frame with front rails, and an emergency stop on motorized models.
Rowing machine vs treadmill for weight loss
For weight loss, the better machine is the one you will use most often for the longest time. Both can deliver a hard session. A rower spreads the work across more muscle, so many people find a short interval session more demanding. A treadmill makes long, easy sessions simple: you can walk for an hour while reading or on a call, which is hard to do on a rower. We do not quote calorie numbers here because they depend heavily on body weight and effort; your machine’s monitor and a heart rate strap will tell you more about your own sessions than any chart.
If you are new to exercise, have joint, back or heart concerns, or are returning after an injury, talk to your doctor before starting a new program on either machine.
Impact on joints and back
- Rower: seated and low impact for knees and ankles. Harvard’s equipment guide notes the motion “may feel unfamiliar, and some people find it hard on the back” until you learn it. Its hip and knee pain article adds that rowing machines sit low to the ground, which can make getting on and off harder.
- Treadmill: walking is easy on most people’s joints, and short walks spread through the day are one of the options Harvard suggests for hip or knee pain. Running adds impact. Incline walking raises effort without running.
Space and power: what fits your room
Rowers
Concept2 lists the RowErg ($990 with standard legs) at 8 x 2 ft assembled and recommends 9 x 4 ft with clearance for use. It weighs 57 lb, has a 500 lb maximum user weight as tested by Concept2, and separates into two parts for storage. That long footprint is the catch in small rooms; measure before you buy.
From us, the Tru Grit Rowing Machine ROWW1000 ($849.99) is a chain drive rower with a 16 inch flywheel, battery powered LCD, front transport wheels and a 57 lb steel frame. Tru Grit does not publish its length or user weight on our listing, so call us for those before planning a tight space.
Treadmills
- Grit Runner Curved Manual Treadmill, $2,495: motorless, six resistance levels, 330 lb weight capacity, lifetime frame warranty per the listing. See our Tru Grit Runner review.
- Grit Runner Elite RUNN-1002, $3,495: 66 in long, 31.5 in wide, 55.5 in tall, 14.5 sq ft footprint, 17.3 in tread, four magnetic resistance levels, Bluetooth and ANT+.
- Rove Concepts Camino Treadmill, $517: an under-desk walking treadmill, 0.6 to 3.7 mph, 50.2 x 22.8 in, 265 lb max, 110V plug. It is for walking only; see our Camino review.
Curved manual treadmills need no outlet and stop when you stop, but walking on one feels different from a flat belt; our post Is a curved treadmill worth it? covers that. For whole-room planning, see how much space you need for a garage gym.
Cost comparison
| Machine | Price | Type |
|---|---|---|
| Rove Concepts Camino | $517 | Motorized walking pad |
| Tru Grit ROWW1000 rower | $849.99 | Chain drive rower |
| Concept2 RowErg (sold by Concept2) | $990 | Air rower |
| Grit Runner | $2,495 | Curved manual treadmill |
| Grit Runner Elite | $3,495 | Curved manual treadmill |
Rowers are generally the cheaper way into full-body cardio. Curved manual treadmills cost more but need no power and suit sprint and sled-push style training.
Which should you buy?
- Buy a rower if you want full-body conditioning, have sore knees or ankles, want to store the machine out of the way, or are on a tighter budget.
- Buy a treadmill if you train for running or hiking, want long easy walks, have a back that dislikes rowing, or share the machine with family members who will not learn rowing technique.
- Still torn? Our air bike vs rowing machine comparison covers the third common option, and the home gym buying guide explains what to buy first. Browse all Tru Grit Fitness equipment.
Frequently asked questions
Is a rowing machine better than a treadmill?
Neither is better for everyone. A rower works more muscle with less impact; a treadmill trains walking and running directly and is easier to learn.
Rowing machine vs treadmill for weight loss: which wins?
The one you use consistently. Rowing makes short sessions hard; a treadmill makes long walks easy. Pair either with sensible eating, and check with your doctor if you have health concerns.
Is rowing bad for your back?
Harvard notes some people find rowing hard on the back, especially when the motion is new. Learn the leg, hip, arm order, start light, and stop if you feel pain.
How much space does a rowing machine need?
Concept2 recommends 9 x 4 ft for its RowErg in use. Check the length of any rower against your room.
Questions about a machine? Call 866-777-2590, Monday to Friday, 9AM to 6PM PST. Orders of $999 or more ship free by freight; see our return and refund policy.
