Creatine is a popular dietary supplement used to build muscle and improve athletic performance. Taken by bodybuilders, Olympic weightlifters, powerlifters, sprinters, and other athletes whose sports involve sheer muscular power and strength, creatine is often considered the king of supplements — second only to, perhaps, protein powder. 

But what if you’re trying to lose weight? Maybe you’re a bodybuilder in a cutting phase or simply want to reduce your body fat percentage. Whatever the reason, you may be wondering, “Does creatine help you lose weight?”

It’s not an uncommon question, given its reputation as a powerful supplement for strength athletes. Creatine may have more of an impact on body weight and composition than you think, though. I asked two registered dietitians and a professor of allied health and kinesiology to help sort through the complex world of creatine and weight loss. Here’s what they had to say.

What Is Creatine? 

Creatine is a compound created endogenously — inside the body — from the amino acids methionine, glycine, and arginine. It serves as a source of energy in your body during muscle contraction. (1)

It’s especially important for high-intensity, powerful bouts of exercise, like maximal weight lifting and supramaximal attempts, sprints, and jumping. Creatine’s role in the phosphocreatine energy system, one of your body’s two anaerobic energy systems, is what makes it so important during this type of training. 

[Read More: Foods with Creatine to Fuel Your Next Workout]

Though your body can make creatine itself, you can get more by consuming creatine-rich foods, including red meat and poultry. Oral creatine supplementation via capsules, powders, or gummies is another way to increase your body’s creatine stores. (If you want the best of the best, check out our top picks for the best creatine supplements.)

Does Creatine Help You Lose Weight? 

Creatine does not directly support weight loss, says registered dietician Avery Zinker — at least not in the way you might think. Zinker, MS, RD, is a registered dietitian specializing in sports nutrition and weight loss.

Creatine isn’t the same as a dietary supplement that, say, promises to increase your metabolism or inherently burn fat. 

“Creatine may indirectly contribute to weight loss through its ability to enhance performance during high-intensity workouts and resistance training,” Zenker tells BarBend. “By improving exercise performance, creatine can help support exercise activities that increase muscle growth, and exercise itself uses energy, which helps maintain a calorie deficit for weight loss.”

But that doesn’t mean you should rush to your creatine tub to help you lose weight. 

Creatine is not a weight loss supplement and creatine itself does not directly decrease fat mass.

— Avery Zinker

For individuals focused on losing weight, Zenker says that creatine supplementation can be beneficial if their fitness regimen includes resistance training or high-intensity workouts. 

[Read More: Creatine Benefits All Lifters Should Know About]

“The enhanced performance can support more intense workouts, potentially leading to greater muscle mass and a higher metabolic rate,” she explains. “Increased intensity of exercise may lead to increased energy expenditure, which helps with weight loss.”

However, she continues: “For those whose primary exercise is cardiovascular and are not engaging in strength training, the benefits of creatine might be less pronounced in the context of weight loss.”

Weight Loss Vs. Fat Loss

It’s important to note that there are many factors at play when it comes to weight loss, Zenker says, energy balance being the major player. Zenker encourages anyone pursuing weight loss to pursue a healthy lifestyle that includes:

• A balanced diet
• Quality sleep
• Stress management
• Regular exercise.

It’s important to distinguish weight loss from fat loss, too, says Dr. Adam Gonzalez, Ph.D., associate professor of allied health and kinesiology at Hofstra University. Gonzalez is also a certified sports nutritionist and Chief Scientific Officer at SHIFTED. 

“Many individuals remain worried about supplementing with creatine when they have a goal of losing fat,” he tells BarBend. “This is likely due to the fact that creatine supplementation can be associated with weight gain, particularly in [cisgender] men. However, research has clearly shown that creatine does not increase fat mass in men or women, and the weight gain is strictly in the form of lean body mass.” 

Put simply, creatine can, in fact, increase your body weight. But that weight gain is likely to be in the form of lean muscle mass, not fat mass, Gonzalez says. Reducing body fat but gaining weight via muscle growth is body recomposition, and that’s ultimately what will result in a lean, muscular physique. 

As for how exactly that works, Gonzalez explains that creatine monohydrate supplementation increases creatine stores in the muscle by 20 to 40 percent. (2)

[Read More: Does Creatine Cause Hair Loss? Here’s What the Science Says]

This increases the amount of creatine phosphate in the muscle, which serves as a reserve of high-energy phosphate that is used to rapidly convert adenosine diphosphate (ADP) back to adenosine triphosphate (ATP). In other words, Gonzalez says, “Creatine supplementation facilitates rapid energy regeneration during high-intensity activities.”

This can favorably impact body weight and body composition in a few ways, according to Gonzalez: 

• First, it can allow for more work to be done during each workout, which in turn can lead to better muscular adaptations and loss of body fat. 
• Second, creatine supplementation has consistently been shown to enhance lean body mass when combined with a resistance training program, which would alter body composition. 
• Lastly, when dieting to lose weight, muscle retention is crucial to promote long-term success. Consuming sufficient protein along with creatine can help maintain muscle mass while cutting fat.

Creatine and Bloating

But what about the “puffiness” or bloating that creatine users often complain of? 

Jenna Stangland, MS, RDN, CSSD, LDN, CLT, is a registered sports dietitian who serves as a nutrition advisor for supplement brand Momentous and as the sports dietitian for the Minnesota Timberwolves. She tells BarBend that this common side effect of creatine, which many people take as weight gain or fat gain, is simply a case of water retention. 

“When in the early stages of creatine supplementation, there is a slight increase in total body water when the creatine stores in the muscle increase,” she says. 

[Read More: Does Creatine Make You Gain Weight?]

“This happens because creatine is osmotically active, so it gets taken up by the muscle via a sodium transporter, which causes water to be taken up as well,” Stangland explains. The good news is that this is not a permanent side effect of creatine. “Studies have shown that this is not a long-term effect, and even after training with creatine for five to 10 weeks, studies showed no increase in total body water.” (3)

Water retention is more likely to occur during a loading phase of creatine, which involves ingesting substantially more creatine than the typical recommended daily dose for a short period of time (usually five to 10 days). After those first days, Stangland says, total body water typically returns to its norm. (3)

How Creatine Affects Your Body 

About 95 percent of creatine is stored in the body’s skeletal muscle as phosphocreatine, says Stangland. As such, it has a huge impact on muscular function. 

“Phosphocreatine contributes to energy availability by recharging your ATP stores during exercise,” Stangland tells BarBend. “Creatine can increase the energy produced during heavy lifting or anaerobically-related exercise, thereby increasing muscle power, number of repetitions and exercise volume, which can subsequently contribute to muscle performance and muscle growth (hypertrophy).”

[Read More: Creatine Side Effects You Need to Know About]

The outcome, Stangland says, would be a change in body weight, as well as body composition, over time.

Additionally, according to Stangland, creatine increases cellular hydration status (remember that part about water retention in muscle cells?), glycogen (carbohydrate) synthesis, growth factor production, and even some cell signaling pathways related to decreased inflammation. 

“Besides that, there really are no evidence-based [negative] side effects of taking creatine,” she says. “Some myths about creatine supplementation include creatine causing muscle cramps [and] dehydration; that it is an anabolic steroid; that it is unsafe and it causes kidney damage. All of this has been disproven and creatine does not have any of those side effects.” (3) 

Benefits of Creatine

When taken in the recommended dose of three to five grams of creatine daily, this supplement can produce some major benefits. 

Increased Muscle Strength

Decades of research prove that creatine helps make you stronger over time. A 2018 randomized controlled trial, for instance, found that just four weeks of creatine supplementation can produce measurable gains in lower-body strength. (4)

Improved Muscular Power

Creatine supplementation improves a key training component for strength athletes and sprinters: power. From sprinting performance to jumping capabilities to one-rep max lifts, creatine is known to enhance several power markers. (5)(6)(7)

Enhanced Muscular Endurance

Creatine is not known—or used, really—as a supplement for cardio exercise protocols. That’s because it hasn’t been studied extensively for endurance due to the different energy pathways required for aerobic exercise. That said, some evidence does suggest that creatine supplementation can improve muscular endurance, or in practical terms, your ability to pump out more reps under heavy loads. (8)(9)(10)

Increased Muscle Mass

Naturally, one might conclude that if creatine supports increased strength, power, endurance, it would also support hypertrophy. And one would be correct. A 2023 meta-analysis in the journal Nutrients concluded that creatine supplementation in conjunction with resistance training improved “direct measures” of muscle hypertrophy in the upper and lower body. (11)

May Improve Energy Levels 

Who couldn’t use a boost of energy these days? If none of the above health benefits have yet convinced you to take creatine, perhaps this one will: Research has shown that regular creatine supplementation can reduce mental fatigue. Additionally, creatine might improve cognitive function; this supplement has been attributed to improved intelligence test scores and memory recall. More research is needed in this area, but current evidence is promising. (1)(12)(13)

Different Types of Creatine

Shoppers will come across several types of creatine in their search for a creatine supplement. Here’s a look at a few different types. 

Creatine Monohydrate

Creatine monohydrate is the gold standard in creatine supplementation, full stop. It consists of one creatine molecule and one water molecule. 

According to Gonzalez, “There is absolutely no evidence to suggest that any form of creatine would be superior to creatine monohydrate for any body composition or performance goals.”

[Read More: BCAA Vs. Creatine Supplements — Which to Take and When?]

He goes on to explain: “Creatine monohydrate remains the most extensively studied form of creatine that shows efficacy and safety. Alternative forms simply cost more at the risk of being less effective.” 

Creatine HCl

Creatine hydrochloride, or creatine HCl, is rapidly gaining popularity in the sports supplements space. It consists of creatine and hydrochloride molecules (you’ll soon notice a pattern in these naming conventions). 

This type of creatine is touted for its supposed ability to produce greater benefits with a lower dose, but no research has proven this statement, according to a 2022 systematic review in the Journal of Strength and Conditioning Research. (14) 

[Read More: Why You Really Should be Taking Creatine]

Creatine HCl may, however, decrease symptoms of gastrointestinal distress, such as bloating. This is thanks to the hydrochloride molecules, which makes the creatine more water-soluble thus theoretically easier for your body to absorb. You may benefit from creatine HCl if you struggle with GI distress when taking creatine monohydrate. 

Creatine Phosphate

This is the same as phosphocreatine, the same compound stored in your body’s muscles. While you may find this available as a supplement — and perhaps think it’s better due to its likeness to what your body naturally produces — no scientific evidence supports the notion that it’s more effective than creatine monohydrate. 

Creatine Nitrate

Marketing claims state that creatine nitrate has additional benefits over creatine monohydrate due to the nitrate molecules. Nitrates, such as those found in beetroot extract, are known for their vasodilation properties — that is, they dilate the blood vessels and increase blood flow during exercise. 

[Read More: Does Creatine Help You Build Muscle? A Certified Nutrition Coach Weighs In]

But, according to a 2022 review of evidence in the journal Nutrients, evidence regarding the efficacy of creatine nitrate is mixed, and “it remains to be determined whether (creatine nitrate) supplementation has any additional benefit than simply co-ingesting (creatine monohydrate) [and] another source of nitrate.” (15)

Creatine Malate

Creatine malate is formed via an ester bond between three creatine molecules and one malic acid molecule. Existing research on the effects of creatine malate is conflicting: In a 2012 study in the Journal of the International Society of Sports Nutrition, creatine malate supplementation had no significant positive (or negative) effect on judo athletes. However, in a 2015 study, creatine malate had ergogenic effects on sprinters. Most importantly, to date, there isn’t any high-quality evidence directly comparing creatine malate to creatine monohydrate, so it’s impossible to say whether it’s more effective or not. (16)(17) 

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine attached to a magnesium molecule. Proponents say it’s absorbed more easily and prevents stomach pain and bloating, but as of this writing, there is no evidence supporting the prior claim, and the latter claim is subjective. This type of creatine may be worth trying for individuals with easily upset stomachs. 

Creatine Ethyl Ester

This type of creatine has an ester molecule attached. Purportedly, it can be taken in lower doses but have the same effect as creatine monohydrate, or a more significant one. Research doesn’t support this: What limited evidence is available shows that creatine ethyl ester is not more bioavailable than creatine monohydrate, nor is it more adept at eliciting training adaptations. (15)(18)

Creatine Pyruvate

Creatine pyruvate is creatine attached to pyruvate, the end-product of glycolysis, which is the energy pathway in the body that converts glucose (sugar) into pyruvate. Because of pyruvate’s role in aerobic metabolism, it’s been hypothesized that creatine pyruvate may have a greater impact on endurance athletes than creatine monohydrate. 

[Read More: Does Creatine Expire? A Certified Nutrition Coach Gives Their Insight]

Limited research suggests that this may be true, but the evidence is far from conclusive. Furthermore, the aforementioned 2022 review of evidence in Nutrients states that there is no evidence directly comparing creatine pyruvate to creatine monohydrate. (19) (15)

Creatine Citrate

Creatine bound to citric acid, or creatine citrate, is said to be more water-soluble than creatine monohydrate, but it has less creatine by weight, meaning a higher dose is likely needed to produce the same effects (if it had similar bioavailability). Additionally, research reveals that “there are no studies indicating that (creatine citrate) is more bioavailable, more effective, or a safer source of creatine than (creatine monohydrate).”(15)

Kre-Alkalyn or Buffered Creatine

Kre-Alkalyn is a branded form of buffered creatine, which is creatine with a higher pH than creatine monohydrate, making it more alkaline. Again, no solid scientific evidence supports buffered creatine as better than creatine monohydrate. 

Noticing a trend? At this point, decades of research seem to suggest creatine monohydrate as the way to go.

FAQs

Here are some of the questions we hear more often about creatine and weight loss.

References

1. Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. 
2. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. 
3. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 2021;(8)2
4. Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640.
5. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. 
6. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343.
7. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.
8. Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatine supplementation in endurance sports. Med Sci Sports Exerc. 1998;30(7):1123-1129.
9. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. 
10. Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880.
11. Burke R, Piñero A, Coleman M, et al. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023;15(9):2116.
12. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150.
13. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007;14(5):517-528.
14. Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670.
15. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035.
16. Sterkowicz S, Tyka AK, Chwastowski M, Sterkowicz-Przybycień K, Tyka A, Klys A. The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants. J Int Soc Sports Nutr. 2012;9(1):41.
17. Tyka AK, Chwastowski M, Cison T, et al. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners. Acta Physiol Hung. 2015;102(1):114-122.
18. Spillane M, Schoch R, Cooke M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6. 
19. Chaudhry R, Varacallo M. Biochemistry, Glycolysis. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

The first day of the final Paris 2024 qualification event kicked off with a bang, thanks to North Korea’s Won Hyon Sim.

Last updated on March 31st, 2024

Things started off with a bang at the 2024 International Weightlifting Federation (IWF) World Cup, thanks to weightlifter Won Hyon Sim. Sim, the inaugural world record holder in the Women’s 45-kilogram category, further cemented her dominance in the featherweight division when she set three new world records in a row.

This year’s World Cup, held in Phuket, Thailand from Mar. 31 to Apr. 11, 2024, is the final qualification opportunity for the Paris Olympics later this summer.

[Check In: 2024 IWF World Cup Results]

[Related: The Beginner’s Guide to Olympic Weightlifting]

Neither the North Korean weightlifting contingent, nor Sim’s weight class of 45 kilograms, will be at Paris 2024 in August. Regardless, she committed to starting off this year’s Cup with a bang by lifting the following:

• Snatch: 87KG | World Record
• Clean & Jerk: 109KG | World Record
• Total: 196KG | World Record

Sim’s 87-kilogram (191.8-pound) snatch was only the 21st lift of the entire competition, according to Weightlifting House founder & commentator Seb Ostrowicz.

In the back half of the session, Sim was pushed hard by Thailand native Siriwimon Pramongkhol, who lifted 101 kilograms on her final attempt. Sim followed with 106 on her second attempt, securing the world record Total, only to return two minutes after and push it three kilograms higher with her final lift — the bar weighing nearly 20 kilograms more than double her own weight.

Who Is Won Hyon Sim?

Like many members of the Democratic People’s Republic of Korea (DPRK or PRK) weightlifting team, Sim is something of a mystery. The DPRK vanished from the international weightlifting circuit in 2019 and only recently returned to IWF stages in 2023.

Since then, they’ve been on an absolute tear, claiming piles of world records, many of which were previously in the hands of Team China — the world’s most dominant roster of weightlifters.

Prior to Phuket, Sim had only three IWF-recognized competition appearances under her belt:

She’s also the first and only 45-kilogram weightlifter to set world records in her division since the category was created by the IWF in 2018.

[Related: The Best Weightlifting Shoes You Can Buy]

More Weightlifting News

Featured Image: @atginsta on Instagram

Sure, artificial intelligence may very well take over the world, eliminate our jobs, and destroy humanity, but we love what it’s capable of when integrated with one of the best exercise bikes we’ve tested. The AI-powered CAROL Bike — CAROL comes from what the company calls “cardiovascular optimization logic” — was designed to deliver adaptable and personalized HIIT workouts. CAROL’s short bursts of cardio are based on the principles of REHIT — Reduced Exertion High-Intensity Interval Training — and can deliver a calorie-torching workout in just a fraction of the time as standard exercise bikes. (1) 

Instead of trudging through a moderate-intensity workout for upwards of an hour, the CAROL Bike uses your metrics to make real-time adjustments to your workouts. Feeling a little sluggish today? It’ll adapt to your pace and stretch out your time frame. Feeling like Neo ready to take down the machines? The CAROL Bike will match your intensity with an equally-challenging ride. Considering the time-saving potential of AI-charged REHIT workouts, we think anyone looking for productive, personalized training can benefit from this high-tech exercise bike — so long as they’ve got the coin to spend on it.

Main Takeaways

• CAROL’s AI analyzes your metrics to craft personalized REHIT workouts that adapt in real time. Studies have shown that in just 10 minutes these science-backed rides can deliver the same benefits as a 30-minute moderate-intensity session. (1) 
• In Free Ride mode, you can stream studio classes or scenic rides from apps like Peloton, Zwift, YouTube, Netflix, or Apple Fitness+ via the 2K 11-inch display.
• At $2,595, it exceeds the average price range for connected bikes — $1,200 to $2,000 — by roughly $600, and that’s not including the required $15 per month subscription.
• Its footprint of just 6.95 square feet makes it one of the most compact bikes we’ve tested — just under the average range of 7 to 8.5 square feet.

CAROL Bike Highlights

• Price: $2,595
• Dimensions: 45.5″ L x 22″ W
• Display: 11” IPS touchscreen with 2K resolution
• Weight: 120lbs
• Resistance: AI-controlled, motorized resistance
• Weight Capacity: 330lbs
• User Height Range: 4’7″ to 6’7″
• Warranty: 1-year on frame, parts, and components

Several of the best treadmills, rowers, and exercise bikes integrate fitness apps into their machines, but the engineers at CAROL took a different tack. They’ve designed a truly smart exercise bike that utilizes artificial intelligence to analyze your output, learn your personal maximum intensity, and adjust the resistance accordingly. With every pedal stroke and heartbeat, your bike learns how to best and most efficiently challenge you during each ride. 

Based on the research-backed concept of REHIT (Reduced Exertion High-Intensity Interval Training), the AI onboard your CAROL Bike leverages what it knows about you to increase or decrease your resistance, while shortening or lengthening your workout. 

As our tester — a certified personal trainer — experienced, the AI is learning from the very first ride. “If you hop on the bike and think, ‘This is too easy,’ that’s because it is learning your movements and how you are progressing.”

[Related: The 8 Best Exercise Bikes with Screens]

Compared to a typical HIIT workout (think “high” intensity), REHIT workouts (think “maximum” intensity) streamline your training by trading longer periods of a moderate power output for shorter periods of a higher output. (1) 

The artificial intelligence on the CAROL Bike then uses your data to optimize your training time. “Essentially, AI learns your patterns and movements through that fitness test and your workouts over time to learn when to push you and when to hold back,” our tester said.

One sneaky plus for the CAROL Bike is its “unlocked” 11-inch 2K touchscreen. The screens on many connected exercise bikes often only support that brand’s proprietary programming, thus preventing access to other fitness or streaming apps — but that’s not so with this bike. 

Free love reigns, as you can download essentially any app available on an Android device, including some of the best fitness apps: iFIT, Peloton, Zwift, and more. Or if you want to zone out with your favorite show on Netflix or YouTubeTV, its display is your oyster.

High-tech gear doesn’t come cheap, however. At $2,595, the CAROL Bike comes in around $600 more than the top of the typical range for app-connected exercise bikes. On top of that, you’ll be hit with a monthly $15 subscription to access all that glorious AI capability.

Pros

• AI analyzes your metrics to personalize REHIT workouts, potentially allowing you to achieve results in 10 minutes that would otherwise take 30 minutes. (1)
• Its 11-inch touchscreen is “unlocked,” so you can download just about any fitness or entertainment app, including Peloton, Zwift, Amazon Prime, or Netflix.
• It only occupies 6.95 square feet of floor space, making it ideal for apartments or smaller training spaces.
• With dual-sided pedals, you can either clip into SPD cleats or slip sneakers into the toe cages.

Cons

• Its $2,595 price tag surpasses the upper end of the average price range for connected exercise bikes ($1,200 to $2,000) by about $600.
• It costs an additional $15 a month to access its AI optimization, science-backed REHIT workouts, and software updates.
• Wearing the included heart rate monitor is required to utilize the AI-powered features.
• Its 1-year warranty is weak for a bike in this price range.

Training With the CAROL Bike

To say training with the CAROL Bike is unique would be an understatement. After our team experienced the potential of its AI-powered workouts, we were left fighting over who would get to take it home. Expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, highlighted the general benefits of exercise bikes when assessing them for BarBend.

“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” Capritto said. With CAROL’s cardiovascular optimization logic efficiently crafting your workouts, you may be able to even more quickly boost your cardiovascular health, manage your weight, and improve your mental health. (2)

After spinning the pedals on over 30 exercise bikes, our team of road cyclists, mountain bikers, and Peloton apologists know how to spot a quality bike. After years of using both the original model and the CAROL Bike 2.0, we rated it on a scale of 1 (boo, hiss) to 5 (yippee, hooray) across 12 categories, including tech capabilities, dynamic programming, and durability. 

AI-Powered REHIT Workouts

With so much technology driving the CAROL Bike, it’s important to start with the basics. From your very first ride — the baseline fitness test — the bike’s AI is learning about you.

Our tester, a certified personal trainer, experienced this on their first ride. “On my first ride, I thought, ‘Whoa, this is too easy. Something’s wrong.’ But the baseline starts super low because in those beginning stages, it’s learning about your output and fitness level.”

You’d be forgiven for not being familiar with the concept of REHIT (Reduced Exertion High-Intensity Interval Training), but if typical HIIT workouts are about “high intensity,” REHIT is about “maximum intensity.” (1)(3) In fact, a study commissioned by the American Council on Exercise demonstrated that, in a group of 32 participants over an 8-week period, 10 minutes of REHIT on the CAROL Bike produced more cardiorespiratory and cardiometabolic benefits than 30-minute training sessions at a continuous moderate intensity. (1)

[Related: The 6 Benefits of HIIT]

As our tester experienced, the AI on the CAROL Bike uses machine learning to optimize your training. “Essentially, AI learns your patterns and movements through that fitness test and your workouts over time to learn when to push you and when to hold back.”

To another of our testers, it seemed too good to be true. “At first I was skeptical, but after your warm up, the REHIT sessions are tough as hell. It just requires constant output, so I went all out for a couple 20-second sprints and it was over in 8 minutes and 40 seconds,” they explained. 

You’re probably already thinking of the time-saving benefits. If you’re a busy parent that needs to work out during episodes of Bluey or you have a meeting-packed work day, being able to do a productive workout in under 10 minutes could be a game changer. 

In fact, a 2021 study found that Intense rides (87.7 calories) and Fat Burn rides (186.1 calories) on the CAROL Bike burned significantly more calories compared to moderate-intensity (45.2 calories) or vigorous-intensity treadmill exercise (72.1 calories). (4)

[Related: The 8 Best Budget Treadmills]

While they rated both its tech capabilities and dynamic programming 4 out of 5 or higher, our tester did emphasize that all this AI goodness requires a monthly subscription to track and store data and receive software updates.

“If you don’t want to pay that $15 a month, you might want to check out a more affordable option,” our tester advised. 

Free Mode

While the CAROL Bike’s REHIT workouts are its bread and butter, they aren’t the only way to work up a sweat on it. In Free Mode, you can control time and resistance level as you pedal via a slider at the bottom of the screen. You can also take one of the bike’s FTP tests so it can learn your power and heart rate zones, which can also be utilized in Free Mode. 

Let Freedom Stream

A not-so-secret element of many connected exercise bikes is that they lock you into their programming — looking at you, Peloton and NordicTrack — by requiring monthly subscriptions to get the most out of them. However, since the CAROL Bike’s calling card is the REHIT workouts powered by its AI, they seem less concerned about users firing up their favorite fitness or entertainment apps on the 11-inch 2K touchscreen.

[Related: The 9 Best Workout Apps for Women]

The display is essentially — OK, literally — an Android tablet, so you can download apps at your leisure. That means you can switch the bike into Free Mode and take a class on apps like iFIT, Peloton, Zwift, or any other service for which you have a subscription.. 

Adjustability and Customizations

The CAROL Bike can cater to users ranging from 4 feet 7 inches to 6 feet 7 inches  with its adjustable seat and handlebars. Also, we like its hybrid pedal design — you can either clip in with SPD cleats or slip sneakers into a set of toe cages. “One side has a caged toe box,” said our tester. “I didn’t really want to use cycling shoes, so I just used my cross-training shoes with that cage.” They rated adjustability, ergonomics, and conveniences each a 4.5 out of 5.  

[Related: 14 Best Cross-Training Shoes of 2024]

Our tester did, however, call out one feature from the original model that was scrapped for the CAROL Bike 2.0. “The older CAROL Bike had sensors in the handlebars to monitor your heart rate and I actually liked that better,” they said. 

The current model requires you to use an included chest strap to monitor your heart rate. “If you don’t like wearing the chest strap, you’re kind of out of luck because the AI needs that metric to make the most accurate adjustments for those REHIT workouts.”

Durability

Outside of its space-age technology, the bike itself is a solid piece of home gym equipment. To our tester, the powder-coated steel frame, belt-drive system, and 30-pound flywheel were all indications that the bike could hold up over time. “The powder coating helps fight corrosion, so whether you keep it in the house or in the garage, it doesn’t really matter. It’ll last for a long time,” they said, rating its durability 4 out of 5.

Compared to the chain-drive systems you’ll find on regular road or mountain bikes, the belt-drive systems on high-end exercise bikes tend to be quieter and require less regular maintenance. (5) The CAROL Bike has frictionless magnetic brakes and a rear-positioned flywheel, which according to our tester, is the standard in boutique cycling studios.

[Related: The 8 Best Magnetic Exercise Bikes]

“Most cycling studios use rear-mounted flywheels with belt drives because they just last longer,” they said. “You don’t have sweat and condensation dripping down and causing corrosion.”

They conceded, however, that, despite it being a “really solid bike,” you can find better builds elsewhere. The belt drive and rear flywheel are common on commercial-grade bikes, which is a good indication,” they explained. “But nothing really stands out about the build itself. The AI is what sets it apart.”

What to Consider Before Buying the CAROL Bike

“There are two key groups of people I see benefitting from indoor exercise bikes the most: People who need a low-impact way to do cardio exercise, and athletes training for an event who need a way to perform structured interval training,” says our expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC. Here are a few things to keep in mind as you consider making the CAROL Bike part of your training.

Training Type

A huge consideration before investing in the CAROL Bike is the kind of cardio workout experience you want day to day. The bike is designed to support short, high-intensity REHIT workouts, so if you’re planning on long-distance rides or endurance training, it’s probably not for you. 

[Related: The 6 Best Exercise Bikes with Virtual Courses]

Also, if you fire up a Peloton class or scenic ride on iFIT, it’s fair to say the CAROL Bike’s 11-inch display won’t feel as immersive as the larger 16-inch to 24-inch displays you’ll find on Peloton and NordicTrack bikes. 

But if quick and effective workouts are what you’re after, the REHIT workouts can help produce similar results in a fraction of the time. (1)

Capritto also highlighted the appealing feature of these app-connected options. “Bikes [with streaming capabilities] have become ultra-popular among people who love the fitness studio vibes that come from interactive workout sessions,” she noted. On the other hand, being able to leverage the science behind REHIT workouts to achieve results in less time might be equally appealing. 

Budget

Before bringing home an exercise bike, treadmill, or any home gym essential, make sure that it fits in your budget — especially with an expensive bike like the CAROL Bike. It rings in at around $600 more than the average range for similar app-connected bikes — roughly $1,200 to $2,000. Also, keep in mind that to keep the AI hits coming, you’ll need to fork over an additional $15 per month, so we recommend reading up on REHIT workouts before you write that check. 

Footprint

While we wouldn’t place the CAROL Bike among the best portable exercise bikes, it is one of the more compact units we’ve used. It measures 45.5 inches long and 22 inches wide, so it’s only going to take up 6.95 square feet, which is just below the typical footprint we see from upright bikes. 

Even so, Capritto advises to get out the measuring tape before clicking add to cart for any at-home fitness equipment. “Triple-measure your space to make sure it will fit!” On top of that, we also recommend clearing about 2 feet of space around the bike for an unobstructed workout.

Warranty

Though there is a 30-day return window, our team was surprised by the relatively short 1-year warranty offered by CAROL. Bikes in this price range typically offer 5- to 10-year warranties, but given the experiences of our other teammates, they were optimistic. “We have several team members that have had CAROL Bikes for years and haven’t had any problems.”

CAROL Bike Vs. The Competition

The artificial intelligence that powers the CAROL workouts makes it unique in the market, but there are several well-known bikes at comparable price points that serve as worthy comparisons. Take a look at a few other options out there to see how it stacks up.

	CAROL Bike	Keiser M3i	Peloton Bike
Price	$2,595	$2,985	$1,445
Footprint	45.5″ L x 22″ W	51” L x 26” W x 49” H	59″ L x 23″ W x 53″ H
Weight	120lbs	92lbs	135lbs
Weight Capacity	330lbs	350lbs	297lbs
Programming	REHIT	N/A	Peloton app
Resistance	AI-controlled	Micro-adjustable	100 levels micro-adjustable
Pedals	Adjustable toe cages/SPD clips	Adjustable toe cages/SPD clips	Delta-compatible aluminum pedals
Warranty	1-year frame, parts, and components	3-year frame, 90-day labor	5-year frame, 1-year touchscreen, components, pedals, and labor

Obviously, the AI-powered resistance and training on the CAROL Bike is different from the more traditional levels of magnetic resistance on the Keiser M3i and Peloton Bike. However, the M3i is a favorite among boutique studios and serious cyclists for its incredibly smooth ride, higher-than-average weight capacity, and commercial-grade build.

[Related: The 9 Best Exercise Bikes For Heavy People]

The Peloton Bike is no slouch in terms of durability, its world-class programming is what sets it apart. According to BarBend editorial member and self-professed “Peloton guy,” Randall Colburn, the word Peloton is synonymous with indoor cycling for a reason. “The instructors provide motivation, allow room for adjustments, and routinely make me laugh. I would die for Denis Morton.” Another of our testers also raved about their experience. “What can I say about Peloton? The experience is top-notch, the instructors each bring their own flair to their classes, and the huge display brings it all to life.”

What sets the CAROL Bike apart from these and other bikes is how it utilizes AI to craft efficient workouts tailored to the rider. “Compared with the moderate-intensity sessions in a manual ride or even a studio class on Peloton, REHIT workouts can deliver in just a few minutes,” our tester explained. (1)

Places to Buy the CAROL Bike

You can buy the CAROL Bike directly from their website.

Customer Experience

The CAROL Bike offers a 30-day return policy and a 1-year warranty on the frame, parts, and components.

Company Information

CAROL does one thing very well — make the CAROL Bike. As a truly unique AI-powered stationary bike, it stands alone in the industry. You can reach their customer care team at info@carolbike.com or by filling out a form on their website.

Final Word

The CAROL Bike provides a truly unique cycling experience that our team has never seen before. Its built-in artificial intelligence leverages the rider’s workout data and history to create personalized, adaptable REHIT workouts that can maximize your training time. Research shows that the “maximum” intensity periods in a REHIT workout can achieve equal results as the “high” intensity periods of HIIT sessions. (1)

While the short bursts of maximum effort may not be for everyone, the quick workouts and impressive outcomes made us think that CAROL may be on to something. If the hyped-up studio vibes of Peloton or scenic cruises on iFIT are more your speed, the CAROL Bike may not be for you. However, if you’re intrigued by the efficient, personalized training made possible by this tech-savvy machine, we think the CAROL Bike justifies its price tag.

FAQs

References

1. Cuddy TF, Ramos JS, Dalleck LC. Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training. Int J Environ Res Public Health. 2019 Feb 7;16(3):483.
2. Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509. 
3. (Marketing), A. H. (2021, October 25). Rehit vs HIIT – high intensity interval training. Gym and Fitness. https://www.gymandfitness.com.au/blogs/tips/rehit-vs-hiit-high-intensity-interval-training 
4. Eberly. (2021, July 17). The metabolic responses and epoc of carol: An AI-powered exercise bike – IJREP – international journal of research in exercise physiology. IJREP. https://ijrep.org/the-metabolic-responses-and-epoc-of-carol-an-ai-powered-exercise-bike/ 
5. Sunny Health and Fitness Fit for Everyone®. (2018, March 30). Chain vs belt drive. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/chain-vs-belt-drive 

Delgado picked up another pro show win and Olympia qualification.

Last updated on March 31st, 2024

IFBB Pro League Bikini competitor Aimee Leann Delgado has her first pro win of the 2024 season. She scored gold at the 2024 San Diego Championships Pro in San Diego, CA, on March 30, 2024.

The Bikini division show featured 16 IFBB Pro League athletes. Tara Grier won silver and Kimberly Bonilla won bronze. The final order of finish is below:

2024 San Diego Championships Pro Results

1. Aimee Leann Delgado (United States)
2. Tara Grier (United States)
3. Kimberly Bonilla (United States)
4. Alyssa Blessing (United States)
5. Ariel Barley (United States)
6. Noel Zayour (United States)
7. Brittany Gillespie (United States)
8. Judy Son (United States)
9. Erika Devera (United States)
10. Cherrylyn Ibanez (United States)
11. Shantal Barros (United States)
12. Anya Nicholson (United States)
13. Bridget Bailey (Australia)
14. Olena Okanovic (United States)
15. Jacki Hansen (United States)
16. Alexandra Leeper (United States)

[Related: Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength]

[Related: The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts]

Winner — Aimee Leann Delgado

Delgado was a breakout star in 2023, scoring five pro wins. She started out her 2024 season with a narrow second-place rank to Lauralie Chapados at the 2024 Bikini International in Columbus, OH.

Delgado received a perfect score from the judges at the 2024 San Diego Championships Pro and left the stage with a qualification for the 2024 Bikini Olympia in Las Vegas, NV, on Oct. 10-13, 2024. Should Delgado step on the 2024 Olympia stage, she will aim to improve upon her sixth-place finish from 2023.

Delgado confirmed she will compete at the 2024 Wasatch Warrior Pro event on April 20, 2024, in Salt Lake City, UT.

Second Place — Tara Grier

This was Grier’s second straight runner-up finish. She also scored silver behind Vania Auguste at the 2024 Bikini International UK in Birmingham, England on March 16, 2024. Grier must still win a pro show to qualify for the 2024 Olympia. She has until Sept. 15, 2024, to do so.

Third Place — Kimberly Bonilla

This was Bonilla’s 2024 season debut and her second pro show. She placed fifth at the 2023 GRL PWR Pro event in her debut. She received unanimous third-place votes on the scorecards.

Other Notes

This was one of two pro Bikini shows that occurred on March 30, 2024. The other was the 2024 Klash Series Championships in Orlando, FL, won by Alexandra Vattahauer.

The next IFBB Pro League Bikini division show is the 2024 TW Pro on April 4-5, 2024, in Kaohsiung, Taiwan.

More Bodybuilding Content

Featured image: @fitnessbyaims on Instagram

If you’ve got cash burning a hole in your pocket and you’re looking for the best exercise bikes that money can buy, we salute you. Congratulations on your wealth, please adopt me. As for those on a budget, you can still find a high-quality exercise bike without selling the farm. Quality exercise bikes under $1,000 exist, and many offer similar comforts to what you’ll find on big-ticket purchases, such as durable builds, Bluetooth compatibility, and the convenience of boosting aerobic capacity and burning calories from the comfort of your home. (1)

While introducing an indoor bike under $1,000 into your home can be a worthwhile investment, it’s important to understand your options in comparison to what you’re looking for. Do you need back support while you cycle? What kind of technology would help your training? How much space do you have available? Considering these questions, our team of testers spun our wheels on 30 of the market’s most popular exercise bikes to bring you our top seven choices for the best exercise bikes under $1,000. Here are our top picks.

The 7 Best Exercise Bikes Under $1,000 of 2024

How We Tested and Chose the Best Exercise Bikes Under $1,000

The BarBend team is filled to the brim with triathletes, former D1 athletes, certified personal trainers, and home workout fanatics. Our jobs are fun. We comb the internet looking for the best exercise bikes, then try them out to see if they’re worth the hype. Our team has ridden on over 30 of the top exercise bikes in an effort to give you our honest feedback and opinion on what’s out there and if it’s worth your money.

To provide the clearest understanding of our testing methodology, we’ve scored categories such as footprint, tech capabilities, adjustability, and dynamic programming on a scale of 1 (that’s bad) to 5 (that’s good). Here are a few key areas we focused on when making our selections.

Durability

Investing in home gym equipment, even when it’s under $1,000, is costly, and if your purchase falls apart before you’ve gotten a satisfying amount of use from it, it can be heartbreaking. To help avoid this sort of devastation, we’ve opted for bikes with durable builds to protect your investment. When making our selections, we looked for tough frames forged from steel and other high-quality materials, as well as warranties that can protect your ride for years to come. When bikes on our list didn’t meet our standards, we made sure to note it.

We also kept our eye on user weight capacities, ensuring our choices could support a wide range of body types and sizes. The standard user weight capacity on exercise bikes is 300 pounds, but our list contains some options that support up to 330 pounds.

[Related: The 9 Best Exercise Bikes for Heavy People]

Price

Exercise bikes can range anywhere from $150 up to more than $2,600. Our mission was to find the best bikes under $1,000 so that users operating within this budget could easily browse the best options in their price range. Value is really important to us, so we made sure to make note of how each bike’s price stacked up against its resistance capabilities, build, included features, and adjustability.

Intended Use

Upright, air, and recumbent bikes may all have similar functionality, but a customer’s fitness level, goals, and intended training will likely have an impact on which type of bike is best for them. You’ll find all of these bikes on our list, and it’s up to you to figure out which one is best suited to your needs and preferred style of training. 

“Air bikes… engage the upper body, thus providing a full-body workout,” says BarBend’s expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC. “Recumbent bikes allow people with mobility limitations or injuries to enjoy cycling, as they are reclined and take pressure off of the hips and back. [And] upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise.” 

[Related: The 7 Best Air Bikes for Your Home Gym]

Best Overall Exercise Bike Under $1,000: Schwinn IC4

Strap on your cycling shoes with the $899 Schwinn IC4, our choice for the best overall exercise bike under $1,000. With four-way seat and handlebar adjustability, clip-in and toe cage pedals, and a 40-pound flywheel that supports smooth transitions across its 100 micro-levels of quiet magnetic resistance, this bike can suit any number of fitness goals. Value, durability, customizations, and adjustability all scored a 5 out of 5 with our tester Kate Meier, a certified personal trainer and BarBend editorial member.

“This bike is a phenomenal deal at under $1,000, and you’re getting a lot for your money. The bike is sturdy and well-built, plus the tech features and conveniences are awesome,” Meier noted. “It also comes with a Bluetooth heart rate armband so you can get even more feedback on your training metrics while you ride.” This connectivity allows you to maintain a fat-burning heart rate zone or track your high-intensity intervals.

Bluetooth pairing capabilities allow users to connect this bike to apps like Peloton, JRNY, and Zwift, which you can then view from your smartphone or tablet stowed on the integrated device holder. However, tech capabilities scored a 4 out of 5. Depending on the app, some connectivity may be limited as detailed in the chart below.

	Speed	Power	RPM	Distance	Heart Rate	iOS or Android
Peloton	No	No	Yes	No	No	iOS
Zwift	No	Yes	Yes	No	Yes, with a compatible HR monitor	Both
Sufferfest	Yes	Yes	Yes	No	Yes, with a compatible HR monitor	iOS
Rouvy	Yes	Yes	Yes	Yes, but may differ from console reading	Yes, with a compatible HR monitor	Both

Meier gave customizations a 5 out of 5 score. “While there isn’t a built-in touchscreen to stream programming from, there is an LCD screen that allows me to digitally adjust my resistance by pushing up and down on the arrows.” 

Digital resistance adjustments help users know exactly what level they’re training at, as compared to some indoor bikes with manual turn-knob adjustments that keep users in the dark about their current level of resistance.

Meier also appreciated the stability of this bike while riding out of the saddle or using the included 3-pound dumbbells. “There wasn’t any shake during my ride,” she noted, “For how lightweight and compact this bike is, a 330-pound weight capacity is impressive.” Durability scored a 5 out of 5.

Read our full Schwinn IC4 Exercise Bike Review.

Best Air Bike Under $1,000: Assault AirBike Classic

“Compared to regular bikes and indoor bikes, air bikes engage more of the body’s musculature due to the moving arms,” notes BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “They are great for high-intensity training as well as slow, steady recovery work.” The Assault AirBike Classic, with its durable, powder-coated steel frame and 20 sealed cartridge bearings, is one of the best air bikes we’ve tested, and its $699 price tag earned it a 4.5 out of 5 from our tester, a certified personal trainer.

Air bikes are widely used in CrossFit gyms due to their ability to utilize users’ arms and legs for full-body HIIT work. “It’s easy to hop on and get my workout in,” noted our tester, “and while there are a handful of workout programs on the LCD screen, I usually just use manual mode when riding.” Users can also choose to rest their feet on the steel pegs on either side of the fan to focus on their upper body by pushing and pulling on the handles.

“I promise you won’t be bored with the Assault Air Bike, but you might want to be tapping out after a few quick minutes,” notes Jake Herod, BarBend’s expert product tester in the below video review. 

The tech capabilities on air bikes tend to be lower than what you might find on spin bikes with large touchscreens and app integration. And while the LCD screen can’t pair with fitness apps, it can connect with some wireless heart rate monitors so you can keep a closer eye on your training metrics. Tech capabilities scored a 3 out of 5.

This affordable, sub-$1,000 price tag does come with a catch in the form of its chain-drive system. “Chain drives, as seen on the Assault Bike series, are noisier and require more frequent maintenance,” notes Capritto. Assault Fitness recommends lubing up the chain four times a year, but this process only takes mere minutes to accomplish. 

You won’t find a water bottle holder or speakers to play your jams from, which is why conveniences scored a 2 out of 5. But our tester concluded, “I’ve tried a lot of air bikes, and if I was in the market to buy one, it would be this one.”

Read our full Assault AirBike Classic Review.

Best Exercise Bike with Screen Under $1,000: NordicTrack Commercial VU 29

NordicTrack VU 29 Exercise Bike

NordicTrack VU 29 Exercise Bike

This upright exercise bike offers automatic adjustments to the 24 levels of magnetic resistance, features a 19-pound flywheel, and is fully integrated with iFit and Google Maps™.

Specs

• Price: $999
• Dimensions: 55.29” H x 41.49” L x 24.86” W
• Weight: 115lbs
• Resistance: 24 levels of digital resistance
• Weight Capacity: 325lbs

Pros

• The 14-inch HD touchscreen is integrated with iFIT, allowing users to take thousands of on-demand studio classes and scenic rides.
• The SmartAdjust feature on iFIT can automatically adjust the bike’s 24 levels of resistance to mimic real-world terrain during workouts.
• Google Maps integration allows users to map out their riding course to travel anywhere across the globe.

Cons

• A $39 a month iFIT subscription is necessary to utilize many features of this bike, such as the screen and SmartAdjust. 
• The 19-pound flywheel is light, and might not provide as smooth a ride as flywheels over 30 pounds.
• While the seat can adjust up and down, there’s no handlebar adjustments.

The best exercise bikes with screens help users immerse themselves in virtual studio classes and scenic rides around the world, but they often come at a hefty cost that can leave you slack-jawed. The price tag on the NordicTrack VU 29 is a bit easier to swallow, delivering 24 levels of magnetic resistance, a 325-pound user weight capacity, and a 14-inch HD touchscreen with iFIT integration for just $999. Tech capabilities and dynamic programming scored a 5 out of 5.

An iFIT membership grants you access to thousands of immersive virtual spin classes, as well as strength training and mobility classes you can take off the bike. iFIT is also integrated with Google Maps, allowing you to create your own riding route nearly anywhere in the world. 

“iFIT is awesome,” said BarBend editorial member and certified personal trainer Kate Meier. “I did a workout in Hawaii and the views were gorgeous.” We also like iFIT’s SmartAdjust feature, which can automatically adjust your resistance based on your ride. “SmartAdjust took control of my resistance and really made me feel like I was climbing the hills I saw on screen,” said Meier. 

After a one-month free trial, an iFIT subscription will cost $39 a month, $396 a year for a family membership, or $180 a year for an individual plan. We think this subscription is necessary with this bike to make the most of its touchscreen and SmartAdjust capabilities. However, users who opt out of an iFIT subscription can still access a few iFIT workouts or choose to ride in manual mode.

An oversized cushioned seat, ergonomic foot pedals with adjustable straps, a built-in fan, and a 325-pound user weight capacity provide a comfortable and stable ride. The seat can adjust up and down, though we wish there was an option to tinker with the handlebars, which are in a fixed, nearly vertical position.

This 115-pound bike is one of the most portable and lightweight NordicTrack bikes, though this is partially due to the lightweight 19-pound flywheel, which is lighter than the 30- to 40-pound flywheels we like to see on exercise bikes. Lightweight flywheels can make transitioning through resistance levels less smooth, so we wouldn’t recommend this bike for serious cyclists looking to break PRs in speed trials.

Read our full NordicTrack VU 29 Exercise Bike Review.

Best Exercise Bike Under $1,000 for Small Spaces: Yosuda Magnetic Exercise Bike

Yosuda YB001R Magnetic Exercise Bike

Yosuda YB001R Magnetic Exercise Bike

This cost-effective exercise bike can offer excellent low-impact training sessions without breaking the bank. A 35-pound flywheel and belt drive system help operations run smoothly with each pedal, and there’s also a built-in LCD display to track your calories burned, speed, ride time, and distance.

Specs

• Price: $439.99
• Dimensions: 45’’ H x 40’’ L x 22’’ W 
• Weight: 68lbs
• Resistance: Magnetic
• Weight Capacity: 270lbs

Pros

• This Yosuda profile’s footprint is roughly 2 square feet smaller than the average bike we’ve tested.
• At $439.99, this bike is well below the $500 to $1,500 average for exercise bikes. 
• The 35-pound flywheel — only 3 pounds shy of what the Peloton Bike offers — is impressive for this price range.

Cons

• Our tester noticed the seat cushion tearing after just a few rides.
• Besides a basic LCD screen, this bike has limited tech features.

The Yosuda Magnetic Exercise Bike is one of the best exercise bikes for small spaces due to its compact footprint of just 6.11 square feet, which is roughly 2 square feet smaller than the average bike we’ve tested. The price is appealing, too — at $439.99, it’s well below the $500 to $1,500 average for upright spin bikes. Footprint, portability, and setup scored a 4 out of 5.

“This bike is pretty compact, so moving it around on the included transport wheels was easy for me,” noted our tester, a certified personal trainer. 

Often, budget bikes with compact footprints don’t support the kind of ergonomic fit you’ll find on larger and more expensive rides, so we were happy to find that the Yosuda has both a seat that’s adjustable four ways and handlebars capable of vertical adjustments, allowing for riders with a 25- to 35-inch inseam. 

In fact, our tester — who stands 6 feet 3 inches and has a size 13 shoe — had no trouble getting comfortable on the Yosuda. “The adjustability of the seat and toe cages helped me to get into a comfortable position,” they noted, scoring ergonomics a 3.5 out of 5.

Thanks to the 35-pound flywheel, just 3 pounds shy of the Peloton Bike’s flywheel, “the ride is smooth and super quiet,” mentioned our tester. While the tech is limited to a basic LCD screen, we appreciated the inclusion of a water bottle holder and tablet holder, which allows users to stream entertainment or classes from their mobile device

Durability scored a 2.5 out of 5. “This isn’t a bike that’ll last forever,” concluded our tester, who experienced some tears in the seat. Similarly, some customer reviews mentioned their pedals falling off and plastic parts breaking. However, for those looking for a budget-friendly ride, “it’s a good choice for beginners that won’t break the bank.”

Read our full Yosuda Exercise Bike Review.

Best Recumbent Bike Under $1,000: Schwinn 290

Schwinn 290 Recumbent Bike

Schwinn 290 Recumbent Bike

This recumbent bike offers comfort and modern conveniences, highlighted by the padded and ventilated seat, Bluetooth connectivity for your devices, and a tablet holder for streaming.

Specs

• Price: $999
• Dimensions: 47” H x 66.4″ L x 28″ W  
• Weight: 108lbs
• Resistance: 25 levels of magnetic resistance
• Weight Capacity: 330lbs

Pros

• This recumbent bike’s padded seat and ventilated backrest offers added support for senior athletes or those with back pain or limited mobility.
• An easy-to-reach media shelf can hold your phone or tablet so you can stream entertainment or classes while on your ride.
• Bluetooth compatibility allows this bike to be paired with apps like JRNY and Zwift.

Cons

• Those tight on space may take issue with this bike’s footprint of 12.91 square feet. 
• The flywheel is only 8.16 pounds — well below what we’d recommend. 

The Schwinn 290 is our choice for the best recumbent bike under $1,000, as we like its reclined and ventilated backrest and Bluetooth compatibility. An updated version of the Schwinn 270, the 290 is now compatible with the JRNY app.

Recumbent bikes are often seen in physical therapy offices due to their ease of use and supportive reclined positioning. The 290’s padded seat, ventilated backrest, and step-through design can provide additional support for senior athletes, those struggling with back pain, or anyone with limited mobility. 

[Related: The 6 Best Recumbent Bikes for Seniors]

Its 7-inch LCD monitor delivers training metrics and comes pre-loaded with 13 programs to help you work up a sweat and develop a routine. While you won’t find a built-in touchscreen for streaming, it is compatible with Bluetooth so you can pair the bike with apps like JRNY and Zwift. Plus, the built-in media shelf can hold your mobile device while you stream classes or entertainment.

The bike comes with a free 2-month membership to JRNY, an app with on-demand classes, scenic rides, and adaptive suggested workouts based on ability. “JRNY tracks your progress and milestones,” noted our tester, a CrossFit Level 1 coach. “Plus, there are curated music playlists for your workouts — though I didn’t love the tunes.” 

After your trial, a JRNY mobile-only membership costs $11.99 a month or $99 for the year. However, some customers have struggled with this bike’s connectivity. One review noted, “…Despite several attempts, [I] cannot get JRNY installed, very disappointing.”

At 12.91 square feet, the 290 is a big piece of equipment — most recumbent bikes we’ve tested measure around 10 square feet. Also, the 8.16-pound flywheel is well below the 30- to 40-pound flywheels we like to see on exercise bikes at this price range. As such, we wouldn’t recommend this bike for serious cyclists or those looking to win any speed trials. 

However, it may be perfect for senior riders and individuals with back pain and mobility issues who are trying to stay active. 

One reviewer mentioned, “I recently had knee ligament replacement surgery. The Schwinn 290 is really helping with my knee flexion and leg strengthening. I find it easy to use and as effective if not more so than the high-end recumbent bikes at the gym.”

Read our full Schwinn 290 Recumbent Bike Review.

Best Budget Exercise Bike Under $1,000: Sunny Health & Fitness SF-B1002

Sunny Health & Fitness Indoor Cycling Bike

Sunny Health & Fitness Indoor Cycling Bike

This bike’s 49-pound flywheel is one of the largest we’ve seen on a consumer indoor cycle and will help you build momentum while keeping your ride smooth. The transport wheels are also large and durable, so you can move tip this bike and move it out of the way when your workout is over.

Specs

• Price: $399
• Dimensions: 44.8” H x 54” L x 19” W
• Weight: 113lbs
• Resistance: Friction
• Weight Capacity: 275lbs

Pros

• At just $399, this budget bike manages to have a 49-pound flywheel — one of the heaviest we’ve seen.
• Four-way seat adjustability and two-way adjustable handlebars can accommodate riders between 5 feet 2 inches and 6 feet 1 inch.
• This bike is so durable, I managed to roll it on its transport wheels a mile on city streets without any damage.

Cons

• There’s no tech on this bike to help track training metrics.
• It has no device holder for those who are interested in streaming classes and content from their phones or tablets.
• Friction resistance, as compared magnetic resistance, requires more maintenance.

The Sunny Health and Fitness SF-B1002’s $399 price tag, heavy flywheel, and sturdy build are why it’s our pick for the best budget exercise bike under $1,000. When I was unemployed and looking for an affordable means to train for bike-camping expeditions, this bike caught my eye. I’ve owned this bike for the past three years and have ridden more than 1,000 miles on it. I scored its value a 5 out of 5.

The 49-pound flywheel is incredibly impressive for a bike at this price point — for comparison, the top-of-the-line Peloton Bike only has a 38-pound flywheel. A heavier flywheel helps to maintain momentum, similar to the ride experience on a road bike, and I’ve experienced nothing but smooth transitions during sprints and when I’ve increased the resistance out of the saddle. 

Cheaper products tend to have shorter life spans, but this bike is built to last. When I moved to a new apartment and didn’t want to take the bike apart to fit it into my car, I just tipped it onto its transport wheels and pushed it a mile down the road to my new spot. Durability and portability scored a 5 out of 5. 

[Related: The 8 Best Exercise Bikes for Beginners]

However, this bike uses a friction resistance system, so users will want to make sure to keep the flywheel greased and replace the leather friction pad when it wears out. I lube up the flywheel once a year and have yet to replace my friction pad.

Saving cash won’t come at the cost of an ergonomic fit with this bike’s adjustability, which I scored a 5 out of 5. The seat has four-way adjustability and the handlebars can move up and down. This allows access to riders between 5 feet 2 inches and 6 feet 1 inch. 

Before you get too excited, know that tech capabilities on this bike are non-existent, which may be good for beginners looking for a simple and quality ride. There is no touchscreen, no LCD display to track stats, and no Bluetooth connectivity. There isn’t even a media holder to stream content from your phone or tablet, though you could always invest in a $20 mount. Tech capabilities scored a 2 out of 5.

Best Smart Exercise Bike Under $1,000: Mobifitness Turbo Exercise Bike

Mobi Fitness Exercise Bike

Mobi Fitness Exercise Bike

If you’re looking for a budget-friendly exercise bike, you’ve found your match. Plus, this bike can support users up to 330 pounds.

Specs

• Price: $220
• Dimensions: 42.5” H x 44.5″ L x 20″ W
• Weight: 92lbs
• Resistance: 32 levels of magnetic resistance
• Weight Capacity: 330lbs

Pros

• This bike pairs with the free Mobi Fitness app to provide detailed training stats, spin classes, and gamified cycling you can view from your phone or tablet. 
• Digitally control your resistance from the LCD screen dial control or through your Apple Watch.
• The bike’s seat has six-way adjustability, including an option to tilt the seat up or down.

Cons

• While the app doesn’t require a subscription (hooray!), the programming isn’t as vast or as entertaining as Peloton or iFIT.
• The 1-year parts and 2-year frame warranty is worrisome compared to exercise bikes with 5- to 10-year warranties.

Smart home fitness technology has taken the world by storm, with Peloton, Tonal, and NordicTrack leading the charge for connected equipment that can power up your training. However, these types of machines often carry hefty price tags, limiting use to gazillionaires. At just $220, the Mobifitness Turbo Exercise Bike is our choice for the best smart exercise bike under $1,000 because of its free app, Bluetooth connectivity, sleek (smart) design, and 32 levels of quiet magnetic resistance. 

[Related: The Best Smart Home Gyms For Free Weights, Small Spaces, And More]

This bike pairs with the free Mobi Fitness app. A free app is rare in this space — most smart bikes come with apps that require a monthly subscription that tends to range between $19 and $44. “There isn’t a screen or tablet on this bike, but you can connect your phone or tablet to the app and to the bike for an integrated workout experience,” noted our tester, a CrossFit Level 1 coach, who gave tech capabilities a 3.75 out of 5. 

The Mobi Fitness app is available for iOS and Android, and it provides detailed training stats, workout plans, spin classes, and gamified cycling experiences. “This programming is pretty cool since it’s free, however, the class variety and quantity pales in comparison to something like Peloton,” our tester noted.

Of course, there’s plenty we like about the bike itself. It has 32 levels of magnetic resistance, for one, and you can control them via a digital dial or a connected Apple Watch. We also like that it can support riders up to 6 feet 5 inches thanks to two-way handlebar adjustments and six-way seat adjustments, which is more than we’ve seen on almost any bike. This seat can move vertically, horizontally, and can also tilt up and down. Customizations scored a 4.5 out of 5.

“This bike is super sturdy when I’m riding,” noted our tester, “but the 1-year warranty is worrisome, since who knows how well everything will hold up over time.” The 1-year parts and 2-year frame warranty are disappointing, but perhaps to be expected at this price point. Ideally,  we’d like to have seen something closer to a 5- or 10-year warranty. For this, durability scored a 3.75 out of 5.

What to Consider Before Buying an Exercise Bike Under $1,000

“First, you’ll need to decide what type of exercise bike you want: recumbent, upright (like a spin bike), or an air bike,” mentions Amanda Capritto, CPT, CF-L1, CES, CSNC. After that, you’ll need to figure out what you want from your exercise bike and how much you’re willing to spend. Are you looking for Bluetooth connectivity to have better access to your training metrics? How much space do you have available to dedicate to a new piece of equipment? Percolate on these questions as you consider what to look for when buying an indoor cycle.

Floor Space

Even when you’re only considering your options, it’s important to know the amount of space you’re working with. We’ve provided dimensions for each of the exercise bikes on this list, so all you need to do is pull out your tape measure and measure your available floor space. This way you can be armed with the information you need to help you make a decision. 

Tech Capabilities 

“If [tech capabilities] are something you’re interested in, be prepared to shell out a significant amount of cash and also pay for a monthly subscription. Budget-friendly options are available, but comparatively lack in the tech department,” notes Capritto. 

Budget-friendly exercise bikes under $1,000 generally won’t provide the range of tech capabilities found on high-end models, but, despite lacking touchscreens of their own, many can link up with your mobile device to support app-based workouts. The bikes on our list provide options to connect and stream programming from apps like iFIT ($39/month), JRNY ($11.99/month), and Mobi Fitness (free!). 

Your Needs

Whether you’re looking to build strength in your legs with loads of resistance on a spin bike, or want to tackle some LISS training while recovering from an injury, bringing an exercise bike into your home provides convenience and accessibility to help tackle your goals. (2) 

Of course, some exercise bikes are more compatible than others. If you’re dealing with back pain or have limited mobility, a recumbent bike with a step-through design and a backrest would likely be a better fit than your standard upright bike. Air bikes, meanwhile, support a total-body workout with the addition of moveable arms, so those interested in CrossFit training or burning a few extra calories may be best served by a self-powered bike. 

Benefits of Exercise Bikes Under $1,000

“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” notes Amanda Capritto, CPT, CF-L1, CES, CSNC. Here are some additional benefits of cycling that come along with bringing an exercise bike under $1,000 into your home. 

Time Efficient

Getting to the gym takes effort. Packing your gym bag, driving to and from the gym, parking, mingling with the front desk clerk who you’ve known for too long so you can’t ask them what their name is again — these can add up to turn your gym session into an entire chunk of your day. When you have an indoor bike sitting in your living room, you’re reclaiming your time by getting your cardio done in the time it takes to roll out of bed and hop on your ride. 

Low-Impact Cardio

When your knees and joints and back start begging you to take it easy during high-impact training sessions (i.e. running outdoors or on a treadmill), indoor cycling is here to save the day (and your body). (3) The low-impact cardio that indoor cycling can provide allows users to get moving and work up a sweat without placing a ton of force on the body. This type of exercise can boost aerobic fitness, tone and strengthen legs, and have positive effects on mood. (4)(5)

[Related: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

No Need to Leave the House

Riding a bike outside can be thrilling: seeing the sights, people watching as you cruise down busy streets, avoiding angry drivers who shout the sort of profanities that leave you lying awake at night wondering if you really are a “stupid t@$%! s*$& head!” Bringing an exercise bike into your home can help city dwellers avoid such incidents (and, you know, inclement weather).

“Many people do not feel safe cycling outside,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC., “Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions.” And as someone who’s been doored and cursed at while riding around Los Angeles, my indoor bike is my sanctuary when I just don’t have the energy to face the city streets.

How Much Do Exercise Bikes Under $1,000 Cost?

The price range for exercise bikes is expansive, ranging from a few hundred dollars up to almost $3,000 for machines with screens, AI technology, and interactive programming. All of the bikes on our list come in under $1,000, with the higher-priced cycles providing heavy-duty builds and tech features like touchscreens and Bluetooth connectivity to cycling apps. The chart below provides a breakdown of our top choices and their prices.

Best Overall Exercise Bike Under $1,000	Schwinn IC4	$899
Best Air Bike Under $1,000	Assault AirBike Classic	$699
Best Exercise Bike with Screen Under $1,000	NordicTrack Commercial VU	$999
Best Exercise Bike Under $1,000 for Small Spaces	Yosuda Magnetic Exercise Bike	$439.99
Best Recumbent Bike Under $1,000	Schwinn 290	$999
Best Budget Exercise Bike Under $1,000	Sunny Health & Fitness SF B1002	$399
Best Smart Exercise Bike Under $1,000	Mobifitness Turbo Exercise Bike	$220

The most affordable exercise bikes on our list vary. Some choices — like the Yosuda Magnetic Exercise Bike and Sunny Health & Fitness SF B1002 — are basic upright bikes with few bells and whistles. Interestingly, the Mobifitness Turbo exercise bike provides Bluetooth capabilities, but is one of the lowest-priced bikes here. However, its warranty is limited, which makes us wonder about how long this bike can withstand daily use.

The self-powered Assault AirBike Classic is a sturdy mid-range option, and its moving arms can help incorporate a total body-workout into your training routine. However, these types of bikes generally lack screens or options for dynamic programming.

[Related: The 7 Best Exercise Bikes with Moving Arms]

The NordicTrack Commercial VU is our only bike with a screen and integrated training with iFIT. However, this subscription will cost an additional $39 a month after a free 30-day trial. However, the Schwinn IC4 and 290 both offer Bluetooth capabilities and can pair with apps on your phone and tablet.

Types of Exercise Bikes Under $1,000

From upright spin bikes to air bikes to easy-on-the-joints recumbent bikes, we’ve got an option on this list that can give you the type of training you’re looking to do.

Upright Exercise Bike

“Upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise and tech-savvy cyclists who love to take fitness classes,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. These bikes position the rider in either a vertical position or leaning forward over the handlebars, and they tend to allow the user to stand up out of their seat to mimic hill climbing.

These bikes usually have a weighted flywheel, and you’ll find magnetic or friction-based resistance offerings. Friction resistance can be less expensive, but it can also require more maintenance than magnetic resistance. 

Air Bike

“Air bikes differ from recumbent and upright bikes in that they engage the upper body, thus providing a full-body workout,” notes Capritto. These bikes are often used in CrossFit gyms for their ease of use, the inclusion of upper and lower body work, and value as a high-intensity training tool. Air bikes tend to have few bells and whistles and, since they’re self-powered, don’t require electricity. 

Recumbent Exercise Bike

“Seniors and individuals with limited mobility may struggle to get on and off of a [standard] exercise bike, in which case a recumbent bike is recommended,” says Capritto. These bikes sit riders in a more reclined position and often feature larger seats and supportive backrests, so users can reap the benefits of cardio without the added stress to their backs and knees.

[Related: Best Recumbent Bikes for Small Spaces, Streaming, Seniors, and More]

Final Word

No matter your fitness level, there’s an exercise bike under $1,000 to help you reach your goals. Our top choices offer a variety of features, from Bluetooth capabilities to touchscreens with integrated programming. While these bikes are less expensive than some higher-end options, pulling the trigger on a purchase can still be nerve-wracking. We’ve made sure to note weight limit, intended use, dimension, resistance type, and other key features so you’re armed with the information to help you make the right decision. 

Before buying an exercise bike, users should consider the type of riding they’d like to do. Do you need added back support to create a more comfortable cycling experience? Will tech features aid your training? Are you looking for an option that can incorporate your arms and legs for a total-body workout? As you uncover the answers to these questions, peruse our list to see which bike best suits you.

FAQs

What is the best exercise bike under $1,000?

While there are many great options on this list, our top choice is the Schwinn IC4. This spin bike has a 40-pound flywheel and provides 100 micro-levels of resistance. While it lacks a screen or tablet to stream programming, you can pair this bike with apps like Peloton and Zwift and pedal along to content from your own device.

Are exercise bikes under $1,000 worth it?

Yes! We’ve tried and tested these options and wouldn’t recommend something we thought wasn’t worth your money. However, these options may not provide all of the training intensity, dynamic programming, or tech features you’re after, so users will need to know what they’d like from their bike while cross-referencing this list.

What are the negatives of an exercise bike under $1,000?

While you can expect to save some cash when compared to options that can cost upwards of $2,000, there are some downsides to a sub-$1,000 exercise bike. While every bike has different offerings, keep an eye on warranties, tech capabilities, and touchscreens, as these are the primary things we’ve noticed lacking in bikes at this price range.

References

1. Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. https://doi.org/10.3390/medicina55080452
2. Rissel, C., Passmore, E., Mason, C., & Merom, D. (2013). Two pilot studies of the effect of bicycling on balance and leg strength among older adults. Journal of environmental and public health, 2013, 686412. https://doi.org/10.1155/2013/686412
3. Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.
4. Engels, H. J., Drouin, J., Zhu, W., & Kazmierski, J. F. (1998). Effects of low-impact, moderate-intensity exercise training with and without wrist weights on functional capacities and mood states in older adults. Gerontology, 44(4), 239–244. https://doi.org/10.1159/000022018
5. Ligeza, T. S., Maciejczyk, M., Wyczesany, M., & Junghofer, M. (2023). The effects of a single aerobic exercise session on mood and neural emotional reactivity in depressed and healthy young adults: A late positive potential study. Psychophysiology, 60(1), e14137. https://doi.org/10.1111/psyp.14137

Zhihui is all but confirmed to represent China at 49 kilograms during the 2024 Olympic Games.

Last updated on April 1st, 2024

Team China is in top form. With only a few short months until the 2024 Paris Olympics, the most dominant weightlifting team in the world — thanks to athletes like 49-kilogram Hou Zhihui — is putting on a show at the 2024 IWF World Cup.

Zhihui set a new world record in the snatch of 97 kilograms, or 213.8 pounds, on Apr. 1, 2024, on the second day of competition in Phuket, Thailand.

[Related: The Best Weightlifting Belts You Can Buy]

Zhihui confirmed her ticket to Paris with a stellar performance in Phuket. Here’s a breakdown of her best lifts:

The 49-kilogram 2020 Olympic Champion made a truly enormous jump from her 113-kilogram first attempt to set a career best in the clean & jerk. However, Zhihui placed second overall at the Cup behind North Korean athlete Ri Song Gum. Gum set a world record in the Total with 221 kilograms.

[Related: Why Can’t North Korea Compete in Weightlifting at the 2024 Olympics?]

China vs. China

For weightlifters in most countries, the pathway to the Paris Olympics involves breaking into the top 10 on the International Weightlifting Federation’s (IWF) ranking leaderboards. But for Zhihui and other Chinese weightlifters, the real competition lies within the team itself.

China, like every other country, may only send three female athletes (and three males) to compete in the five Paris-recognized weight classes. For the majority of the 18-month qualification period, Zhihui has narrowly trailed behind teammate Jiang Huihua.

[Related: 5 of the Greatest Weightlifting Battles of All Time]

Here’s an illustration of the two Chinese womens’ Totals across a number of major events throughout the qualification period:

The Women’s 49-kilogram event at the World Cup was, quite literally, Zhihui’s final attempt. Her phenomenal snatching, along with an exceptionally gutsy performance with the barbell during the clean & jerks, will deliver Zhihui to, likely, her second Olympic gold medal.

More Weightlifting Content

Featured Image: @atginsta on Instagram

Marsden competed at the British Junior Powerlifting Championships in Solihull, UK.

Last updated on April 1st, 2024

British Powerlifting (BP) is growing in size and stature; a large part of that growth comes from the latest crop of Juniors. Gwen Marsden is one of those young lifters who looks set to have a bright future in powerlifting.

Marsden is new to the sport, having started competing in 2023 as a university lifter. She won her class at the British University Championships and secured the silver medal at the 2023 International Powerlifting Federation (IPF) World University Powerlifting Cup (WUC).

In 2024, Marsden dropped to the 43KG class, a weight class only available to Sub-junior (ages 14-18) and Junior (ages 19-23) categories. This does not appear to have impacted her strength, as her lifts are progressing quickly. Take a look at her meet recap from the 2024 BP British Junior Powerlifting Championships (BJC):

Marsden opened her squat on a Junior British record of 108 kilograms and extended it to 113.5 kilograms on her second. Her third attempt at 118 kilograms was a little too heavy. Still, she is only 1.5 kilograms away from the European Powerlifting Federation (EPF) European Junior squat record.

Marsden continued her historic performance by breaking the British Junior bench press record with her 71.5-kilogram opener and then taking 74 kilograms for her second, an unofficial European Junior record.

On the deadlift, Marsden’s opener secured the British Junior total record and an unofficial Junior total world record. She waited until her third attempt to take the British Junior deadlift record with a tough-looking 146.5 kilograms, exceeding the IPF Junior deadlift world record by half a kilogram, currently held by Cherry Yeung.

Marsden totaled 334 kilograms, 19 kilograms above the Junior total world record currently held by Italy’s Sara Ciaravino. This is the second biggest total ever done in the IPF in the 43KG class — only multiple-time world champion Tiffany Chapon has done more.

2024 BP British Junior Powerlifting Championships Results — Gwen Marsden, 43KG

• Squat
  • 108 kilograms — BP Junior British Record
  • 113.5 kilograms — BP Junior British Record
  • 118 kilograms
• Bench Press
  • 71.5 kilograms — BP Junior British Record
  • 74 kilograms — BP Junior British Record, Unofficial EPF Junior European record
  • 75 kilograms
• Deadlift
  • 135 kilograms
  • 142.5 kilograms
  • 146.5 kilograms — BP Junior British Record, Unofficial IPFJjunior world record
• Total — 334 kilograms — BP Junior British Record, Unofficial IPF Junior world record

Marsden swept the board of British Junior records and seems in reach of doing the same to the IPF Junior world records the next time she competes. It’s unclear whether that will be at the FISU University World Championships in Estonia in July or at the IPF Junior World Championships in Malta in August 2024.

With the exuberance of youth, she may well do both. She looks set to achieve another record-breaking performance, whichever path she chooses.

Featured image: @gwen.powerlifting on Instagram

Gum is helping North Korea run the table in the women’s lightweight divisions.

Last updated on April 1st, 2024

North Korean weightlifters may not be eligible for the 2024 Olympic Games, but that isn’t stopping the People’s Republic from rewriting the record books. On Apr. 1, 2024, during the Women’s 49-kilogram event at the 2024 IWF World Cup, Ri Song Gum did just that.

Gum, the world record holder in the clean & jerk, advanced her own Total world record from 220 to 221 kilograms (487.2 pounds) in the process of winning the event outright.

[Related: Why Can’t North Korea Compete in Weightlifting at the 2024 Olympics?]

The weightlifting Total is the combined value of an athlete’s best snatch and clean & jerk. Here’s a breakdown of Gum’s performance on the day:

Gum’s 97-kilogram snatch equaled that of Chinese athlete Hou Zhihui, who claimed the world record with that lift. That world record belongs to Zhihui because she hit it first during the event.

Gum also took a truly gutsy attempt at 126 kilograms in the clean & jerk to advance her own world record there, which currently stands at 125, but she was narrowly unsuccessful.

In Context

Since the People’s Republic of Korea (PRK) returned to the international weightlifting scene in 2023 (after a four-year hiatus), they’ve been on an absolute tear. With the exception of Zhihui’s 97-kilogram snatch, PRK women own every single world record in the 45, 49, and 55-kilogram divisions.

Gum’s 125-kilogram world record clean & jerk sits a full five kilograms above what any other woman has ever jerked in that category. It’s also five kilograms more than the Women’s 48-kilogram world record clean & jerk — a weight class that was founded in 1998 and existed until 2018.

PRK weightlifters may be ineligible for Paris 2024, but weightlifting was recently confirmed to be held at Los Angeles 2028. If Gum stays in the game until the next Olympics, she’s a safe bet for the podium.

More Weightlifting News

Featured Image courtesy of Weightlifting House

Vatthauer scored the win to become Olympia-qualified.

Last updated on April 1st, 2024

Twenty-four IFBB Pro League Bikini division athletes graced the stage at the 2024 Klash Series Championships Pro show in Orlando, FL, on March 30, 2024. After the judges compared all the physiques, the champion’s trophy and 2024 Olympia qualification were awarded to Alexandra Vatthauer. 

Marie-Even Duchesneau of Canada was named the runner-up, and Iulia Baba rounded out the top three. The full results from the contest are below:

2024 Klash Series Championships Pro Results

1. Alexandra Vatthauer (United States)
2. Marie-Eve Duchesneau (Canada)
3. Iulia Baba (Romania)
4. Anastacia Spragans (United States)
5. Nicole Guggia (United States)
6. Kristy Imsande (United States)
7. Madison Michielssen (United States)
8. Amanda Macey (United States)
9. Fallon Wainwright (United States)
10. Diana Arsenyeva (United States)
11. Gyana Mella (United States)
12. Gina Sardina (United States)
13. Kristy Robbins (United States)
14. Jennifer Greer (United States)
15. Jessica Kosten (United States)

Tied for 16th

• Hope Andrews (United States)
• Winifher Capellan (United States)
• Vanessa Guzman Niebla (United States)
• Tara Harlin (United States)
• Nikia Hovey (United States)
• Kate Orara (United States)
• Marissa Ross (United States)
• Aria Smith (United States)
• Dianna Trester (United States)

[Related: Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength]

[Related: Build Massive Arms Like Men’s Open Bodybuilder Hunter Labrada]

Winner — Alexandra Vatthauer

Vatthauer made her 2024 season debut at this show to kick off her second pro season. Along with the gold was the $2,000 prize purse. The scorecards showed all first-place votes for Vatthauer, resulting in her first pro win and Olympia qualification.

Vatthauer competed in four pro shows in 2023, scoring two silvers. The 2024 Olympia will be the 60th Olympia Weekend. It is set for Las Vegas, NV, on Oct. 10-13, 2024.

Second Place — Marie-Eve Duchesneau

Duchesneau garnered significant attention when she ranked third at the 2024 Bikini International UK contest in Birmingham, England, on March 16, 2024. This was her second show of 2024.

She has until Sept. 15, 2024, to win a show and qualify for the Olympia. There’s a good chance she will compete again before then.

Third Place — Iulia Baba

This was Baba’s first pro show of 2024. She was coming off a successful 2023 campaign, including her Olympia debut, finishing outside the top 15.

Baba shared on her Instagram page that she was happy with her performance in Orlando, FL. She competed eight times in 2023 and has shown she can maintain a competition-ready physique for extended periods of time.

More Bodybuilding Content

Featured image: @allyvatthauer on Instagram

At my gym, (and probably at yours, too) there’s an older gentleman who spends his workouts idling on various machines, performing quarter-range-of-motion everything before heading home. Good on him for staying active. I would have scoffed at his “suboptimal” technique in years past. 

But in 2024, this individual is an evidence-based, scientifically optimized muscle-building Gigachad. Long-length partials — let’s call them LLPs — are the hottest thing in bodybuilding since Chris Bumstead.

[Related: The Best Supplements for Bodybuilding]

But just like the feeling that washes over me on the rare occasion my phone lights up with a notification saying I finally got a new match on Hinge, if something sounds too good to be true, it probably is. The dialogue around LLPs is too good to be true. I’m going to go ahead and hollow out the hype: long-length partial reps are overrated.

What Are Long-Length Partials?

LLPs are regarded as the next big thing in muscle-building science, thanks to a growing body of research and a robust press tour from creators and academics like Milo Wolf. Dr. Wolf is a researcher whose doctoral thesis (1) concerned the hypertrophy and strength effects of training your muscles in stretched (or lengthened) positions. 

Speaking to Dr. Mike Israetel, Wolf defined LLPs as: “…partial reps [of resistance training exercises] performed at longer average muscle lengths.” In more practical terms, Wolf urges you to imagine the bottom half of a biceps curl. 

When your elbow is fully bent, your biceps are contracted and shortened. As you open your arm, your biceps stretch out against the weight of whatever you’re holding. That’s where the magic happens. Simple enough. 

[Related: Our Favorite Protein Powder Supplements]

You can find Wolf all over fitness podcasts singing the praises of LLPs, while thought leaders like Dr. Israetel and Jeff Nippard have pounced on the concept because it’s new. And shiny. And converts nicely into clickable content (BarBend isn’t innocent here either). And, in fairness, the (2) evidence (3) does (4) exist. (5)

Exercise science literature usually plays things pretty close to the chest — lots of “compelling but inconclusive” or “we think this works for some people sometimes, but only under these specific conditions.” Academia may be endorsing LLPs with more zest than usual, but that doesn’t mean we should all stop locking out our knees and elbows during our bodybuilding workouts or only perform bottom-half reps.

Why They’re Overrated

I get why Wolf & Co. are so excited. Sports science isn’t exactly an emerging field of study; the bulk of what works for muscle-building was discovered years back, and while there’s nuance to how to build muscle, it’s mostly settled law. Anyone who says otherwise probably wants to sell you something.

LLPs are very promising, but you’re wise to be wary of any individual or group that will bat a little too hard for any idea. The current discourse surrounding lengthened-partial training tends to ignore some of its limitations: 

1. They may not work for every muscle.
2. The magnitude of change is small.
3. Peak muscle contractions are important for bodybuilders.
4. Full range of motion training has unique benefits. 

I don’t want to give the impression that Drs. Wolf & Israetel, or any other prominent evidence-based voice in the bodybuilding space, might be turning a blind eye to the limitations of LLPs.

To their credit, these guys habitually argue against themselves in the spirit of intellectual honesty, or are candid about where lengthened-partial training falls short. Swords sheathed? Good, let’s dig in.

They May Not Work for Every Muscle

Plenty of studies sing the praises of LLPs, but other research has presented conflicting findings, particularly regarding how individual muscles or muscle groups respond to the technique.

• In 2020, Nunes et al. investigated the effects of long vs. short-length training with the preacher curl. In the abstract, they say, “hypertrophy was similar…whether torque emphasis was carried out in the final or initial degrees of the range of motion.” (6)
• Stasinaski & colleagues carried out a similar study on the triceps muscle in 2018: “These results indicate that muscle strength and architecture of elbow extensors adapt similarly…at either long or short fascicle length.” (7)

Dr. Wolf, who is much more educated and informed on exercise science literature than myself, addressed the limitations of the Stasinaski paper on social media. You can find that here.

It’s premature to declare that LLPs work wonders for all of your muscles, all of the time. In fairness, lengthened partials (or long-duration loaded stretches) might work exceptionally well for the calf muscles. (3)(8) There appears to be variability in both directions.

The Amount of “Extra” Growth Is Small

Remarking on the magnitude of most existing LLP studies, Wolf credits the technique with increasing hypertrophy outcomes by about 3 to 8% compared to using a full range of motion (ROM). In the context of a single study or if you’re a rank beginner, an eight-percent increase can be pretty spectacular. In the real world, it might not be worth your time.

This isn’t to say that any proponent of lengthened partials deliberately obfuscates their merit. No sane person, whether they have a microphone at their lips or not, would suggest that utilizing LLPs will turn you into the next Mr. Olympia. 

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It’s just something to keep in mind — the technique does appear to move the needle, but banging out some lengthened partials won’t supercharge your muscle-building endeavors, especially if you’ve got a half-baked training plan, recover like crap, or don’t eat properly in the first place. 

Peak Contractions Are Important for Bodybuilders

Shortened partials or emphasizing the “peak contraction”, as Dr. Israetel regards it, may be physiologically subpar for hypertrophy, but doing so is still valuable for any competitively-inclined bodybuilder. 

One common bodybuilding cue during the lat pulldown is to pretend to perform a back-double-biceps pose as you execute each rep. If you only do the first half of the range of motion, you skip opportunities to practice and demonstrate muscular control.

Do you need to fully contract your pecs during machine chest flyes to know how to perform the “most-muscular” pose? Of course not. But you can’t tell me with a straight face that squeezing your pecs together on chest day — along with the pump it provides — isn’t one of the best feelings in bodybuilding.

Should you bin LLPs altogether just to savor the ecstasy of a pumped-up posing session? Hard telling, but probably not. It’s just something to consider.

Full Range of Motion Training Has Other Benefits

Bodybuilding is about growing as much muscle as possible. But most of us don’t train under the supervision of professional coaches or in a laboratory setting where it’s reasonable to analyze or pursue one adaptation while ignoring others.

In simpler terms, even if you’re a bodybuilder, you’re still lifting weights, and full-ROM resistance training provides all sorts of tangential benefits that inadvertently help you put on mass. Studies tend to show that strength gain is specific to range of motion; if you only perform the bottom half of a bench press, your lockout strength will undoubtedly suffer come max-out day. (2)(9)(10) 

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Furthermore, deliberately omitting a portion of your ROM probably isn’t conducive to joint integrity and postural control. Who wants to lose confidence in their ability to hold something heavy overhead because it’s a single-digit percentage “better” to only do the first half of the shoulder press? 

Never mind that arbitrarily cutting your range of motion short (or long, in this case) makes it more difficult to track progress. When you train with a full ROM, the “start” and “end” of each repetition are clearly defined; on the bench, touch your chest and then lock your elbows. This makes it easy to standardize and measure your strength.

A Measured Approach

Long-length partials are quite compelling on paper. In practice, diving headfirst into a training technique that endorses not mastering a full range of motion isn’t wise. If your favorite content creators want you to implement LLPs throughout your bodybuilding program, go for it. You might eke out a bit of extra muscle.

But take a measured, practical approach — bottom-halving your bench presses may be scientifically optimal or whatever, but from the outside, it kind of looks like a new flavor of ego-lifting. If you ever want to compete in a powerlifting meet, you’ll have a lot of ground to make up. 

Remember: Science is meant to inform, discover, guide, and rationalize. It’s not religious dogma. Hell, Tommy Lee Jones said it best almost three decades ago in Men In Black:

“Fifteen hundred years ago, everybody knew the Earth was the center of the universe. Five hundred years ago, everybody knew the Earth was flat.

Imagine what you’ll know tomorrow.” 

References

1. Wolf, M., Androulakis-Korakakis, P., Fisher, J., Schoenfeld, B., & Steele, J. (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis. International Journal of Strength and Conditioning, 3(1). 
2. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. 
3. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. 
4. Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39.
5. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. 
6. Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. 
7. Stasinaki, A.-N.; Zaras, N.; Methenitis, S.; Tsitkanou, S.; Krase, A.; Kavvoura, A.; Terzis, G. Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length. J. Funct. Morphol. Kinesiol. 2018, 3, 28. 
8. Warneke, K., Brinkmann, A., Hillebrecht, M., & Schiemann, S. (2022). Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility. Frontiers in physiology, 13, 878955. 
9. Graves, J. E., Pollock, M. L., Jones, A. E., Colvin, A. B., & Leggett, S. H. (1989). Specificity of limited range of motion variable resistance training. Medicine and science in sports and exercise, 21(1), 84–89. 
10. Bazyler, C. D., Sato, K., Wassinger, C. A., Lamont, H. S., & Stone, M. H. (2014). The efficacy of incorporating partial squats in maximal strength training. Journal of strength and conditioning research, 28(11), 3024–3032. 

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