Whether it’s one of the best ellipticals that money can buy or one of the best ellipticals you can buy, cross trainers (aka ellipticals) deliver a full-body workout that can reduce stress on muscles and joints when compared to running. (1) If you’re looking to bring one of these machines into your home gym, you may be wondering, “How much do ellipticals cost?” Luckily, ellipticals come in budget, mid-range, and high-end price ranges, with costs as low as $100 or as high as (gulp) $4,000, depending on its features, construction, and workout capabilities.

The team here at BarBend knows a thing or two about ellipticals. We love ellipticals — almost as much as my mother who replaced my bed with an elliptical when I left for college — and we’ve tried and tested nearly 30 different elliptical trainers, from budget buys to gear on par with the fancy fitness equipment seen in commercial gyms. Now, we’re passing on what we’ve learned about the cost of these machines to you. 

Price Ranges for Ellipticals

There are three tiers of ellipticals — budget, mid-range, and high-end — with price tags that match their features, build, and capabilities. Before you smash your piggy bank or bring the hammer down on that cousin who owes you money, we’ll review some of the basics of how much you can expect to spend based on each tier.

Budget Ellipticals — Under $1,000

Of budget gym equipment, BarBend expert reviewer Amanda Capritto says, “Budget-friendly [equipment] specifically provides access to exercise for… individuals with a lower income who know they are ready to commit to exercise and… individuals at any income level to test the waters in this exercise category without spending thousands of dollars on a machine they may end up not using.” 

Whether you’re looking for something you can afford or simply want to dip your toes into the elliptical waters, our list of the best budget ellipticals is a great place to start your search.

Budget, or entry-level, ellipticals tend to fall under $1,000, with some options starting as low as $100. While there are always exceptions, this cardio equipment is often very basic, with manual resistance adjustments, limited warranties, and lower weight capacities of around 220 to 265 pounds (the industry standard is 300 pounds). 

You won’t likely find a built-in touchscreen here — or any integrated programming — but some models will feature a console display with a few basic programs and training metrics. It’s worth noting that because these tend to be simple machines, they’re often best suited for low-intensity work or as a means to stay active.

Some brands we like that make solid budget ellipticals are Horizon Fitness, Sunny Health & Fitness, ProForm, and Schwinn.

The $799 ProForm Carbon EL, for example, is a worthwhile consideration for an entry-level elliptical machine. It has 18 levels of Silent Magnetic Resistance and iFIT connectivity, so you sync your mobile device and use it to track your stats and explore the app’s trainer-led classes. Access to iFIT, one of the best fitness apps we’ve tested, will cost between $15 and $39 a month depending on your subscription. That said, you don’t have to invest in the app to use this elliptical.

Mid-Range Ellipticals — $1,000 – $1,500

If you’ve budgeted between $1,000 and $1,500, you can expect to find a mid-range elliptical with added features that can help support your fitness goals while keeping you comfortable. These ellipticals provide a ton of value, and there are many options that provide users with a taste of what high-end machines offer. 

Some of these ellipticals have LCD screens that allow you to stream workouts from subscription services like iFIT and JRNY, though these services often come with monthly membership fees.

Others will feature basic consoles providing training metrics, heart rate readings, and some built-in workout programs, like timed or distance-based trials, HIIT workouts, and target heart rate routines.

Ellipticals in this price range typically have larger user weight capacities — between 275 and 350 pounds — and heavier flywheels that can support a smoother and more sturdy cardio workout experience. You may even find some options with incline capabilities to help strengthen your quadriceps and increase your VO2 max. (2)(3)

You can find mid-range ellipticals offered by brands like ProForm, NordicTrack, Sole, and Schwinn.

The Sole E25 is an excellent mid-range elliptical, clocking in at just $1,199.99. It offers 20 levels of resistance and up to a 20-percent incline for users up to 350 pounds. It’s also one of the best compact ellipticals we’ve tested, taking up 11.67 square feet — roughly the size of a full-size baby crib. (4) “It just seems like they set it up for comfort — angled and textured pedals, handlebar grips, even the fan. Some of these ‘little’ things made a huge difference,” said BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1.

High-End Ellipticals — $1,500+

“You’ll pay a lot of money to get top-tier features on an elliptical, just like you will for any other big piece of cardio equipment,” says Capritto. “While there are plenty of budget-friendly ellipticals available, they won’t check all of the boxes for a lot of people.”

If you want the best of the best, you can expect to spend at least $1,500 for a high-end elliptical. These machines often feature large and immersive touchscreens integrated with fitness apps like iFIT and JRNY. They also tend to offer more than 25 levels of resistance, incline (and, on rare occasions, decline) capabilities, adjustable stride lengths, cooling fans, oversized pedals, and multi-grip padded handlebars.

In addition to app integration, which provides access to thousands of on-demand classes and scenic jaunts, high-end ellipticals for home use may also include the ability to view content from your own Netflix, Hulu, and Disney+ subscriptions. 

“Luxury options may have a weight capacity of 350 to 400 pounds,” says Capritto. As such, you can expect these pieces of exercise equipment to weigh more and take up more space than mid-range and budget buys. While these ellipticals tend to have transport wheels, they’ll nevertheless be tough to maneuver, especially if you’re dealing with a built-in touchscreen.

Some of our favorite brands for high-end elliptical machines include NordicTrack, Sole, Life Fitness, and Precor.

The $1,799 NordicTrack AirGlide 14i made the top of our list of the best commercial ellipticals thanks to its 26 levels of Silent Magnetic Resistance, -5 to 15-percent incline range, 300-pound user weight capacity, and 14-inch HD touchscreen, which can stream iFIT programming. A subscription to this programming will cost you between $15 and $39 a month, but we’re huge fans of the trainer-led scenic trails you can navigate on this app.

What Influences the Cost of an Elliptical?

Much like the best exercise bikes, treadmills, and rowing machines, an elliptical’s cost is influenced by its size, onboard technology, and build quality. Below, we get into some of the main driving factors of cost for these exercise machines.

Features and Technology

The more features you find on an elliptical, the higher its cost tends to be. The primary features that drive cost are high-resolution touchscreens with integrated programming and Bluetooth and Wi-Fi connectivity. Compatibility with fitness trackers and heart rate monitors is also a plus. 

Other notable features include adjustable stride length to accommodate a wider range of users, incline capabilities, and elevated monitoring options from integrated handlebar pulse sensors. 

Build and Weight Capacity

The choice of build material for an elliptical will influence both weight capacity and cost. Steel and aluminum are often used on frames, but higher-end options will typically feature a thicker gauge of steel and less overall plastic in the build. Tougher steel and minimal plastic tends to mean more durability and a longer lifespan for your cardio machine. 

The weight capacity of a home elliptical is also a good indicator of how high-quality its build is. In general, an elliptical cross-trainer that can support users 300 pounds and above will feature tougher, longer-lasting materials than one with a max user weight of 220 pounds. 

Similarly, more mid-range and high-end ellipticals feature heavier flywheels than budget options, providing a smoother pedal stroke and added stability. While the industry standard for a flywheel is between 16 and 20 pounds, you can find flywheels up to 30 pounds (or more) on high-end ellipticals. For example, the $2,799.99 Sole E95S features a 30-pound flywheel.

Delivery and Assembly

“Higher-end models are generally very heavy and can be unsafe for one person to move on their own. White glove delivery and assembly, which costs extra, might be required,” says our expert reviewer, Amanda Capritto. For example, many of the best ellipticals for heavy people weigh between 150 and 250 pounds, so you’ll want to consider paying for help with the transport and assembly of these machines.

It’s important to understand how much it’ll cost to have your elliptical delivered, and if you’ll need additional help to get it up and running out of the box. The cost of delivery can range from free up to around $200, and in-home assembly will often tack on an additional $50 to $150 charge. 

From our experience building almost 30 ellipticals, we think most able-bodied individuals will be able to put together most budget-range ellipticals. However, it’s worth considering white-glove assistance if you’re purchasing a mid or high-end elliptical.

Resistance

Ellipticals feature air, magnetic, or electromagnetic resistance. Magnetic resistance tends to use manual adjustments, where the user spins a knob to increase or decrease the intensity of their workout. Magnetic resistance typically offers a smoother and quieter workout experience than air-powered machines, which can make quite the whoosh during use. 

Air resistance on these machines is similar to what you’ll find on an air bike, where the intensity of your workout is dictated by how hard you work. The faster you pedal and push on the handles, the faster the fan spins, battling against the air to create resistance. This type of resistance tends to be less expensive than magnetic resistance.

Hidden Fees and Additional Cost Considerations

When perusing the cost of ellipticals, keep in mind that there may be more fees down the road. From delivery costs, monthly app memberships, and the necessary maintenance to keep your equipment in tip-top shape — see our list of the best lubricants for ellipticals — it’s important to understand what additional costs you may incur beyond the ticket price.

Maintenance and Repairs

Outside of your warranty period, keeping your elliptical up and running can add to your tab, but this investment helps to prolong the life of your equipment. Below are some ballpark costs for common elliptical maintenance. 

Type of Maintenance	Cost of Repair/Replacement
Lubrication (Maintenance)	Around $30 a year
Drive Belt	Around $50 to $100+, plus labor
Pedals and Stride Length Adjusters	Around $50 to $200+, plus labor
Electronics	Ranging from $100 to $500+, plus labor
Noises from Equipment	Around $50 to $200+ for labor
Resistance	Ranging from $150 to $400+
Motor Replacement	Around $100 to $500+

Regularly clean, lubricate, and inspect your machine for wear and tear. Catching and fixing an issue early can help keep the cost of maintenance and repairs down, so you can tackle things before they become a real problem.

[Related: How to Clean Ellipticals]

Subscriptions

Depending on the brand of your elliptical, you may need to keep the subscription fee in mind when it comes to how much this equipment will cost you. If you’re choosing a mid or high-end elliptical with a generous touchscreen, a subscription may be necessary to take advantage of your machine’s full capabilities.

Below are some common subscription services you may see while shopping for elliptical machines.

App	Compatibility	Cost
iFIT	ProForm and NordicTrack	$15 to $39/month
JRNY	BowFlex	$11.99 to $19.99/month
Echelon Fit (Premier)	Echelon	$34.99/month

Final Word

The market for ellipticals has a huge cost spread, providing basic options for those looking to spend under $1,000, and some machines that cost over $3,000. Knowing the reasons why a machine costs more or less can help you navigate which options are best for your lifestyle and goals. “Even the simpler, budget-friendly models are machines with many components, so potential buyers should be aware of what’s considered standard, better, and best when it comes to elliptical specifications,” says Amanda Capritto, our expert reviewer. Just remember that, as is true with many things in life, you get what you pay for. 

Sub-$1,000 budget ellipticals are the most basic machines and won’t provide you with a ton of tech features or a wide range of training capabilities. Mid-range models between $1,000 and $1,500 have more options to consider, like touchscreens, incline, and preset programming, but you’ll generally have to choose which features you want and which features you can live without. High-end ellipticals over $1,500 tend to have many of the best features, but these machines can be very heavy and take up a lot of space. 

FAQs: How Much Do Ellipticals Cost 

References

1. Bosch, A. N., Flanagan, K. C., Eken, M. M., Withers, A., Burger, J., & Lamberts, R. P. (2021). Physiological and Metabolic Responses to Exercise on Treadmill, Elliptical Trainer, and Stepper: Practical Implications for Training. International journal of sport nutrition and exercise metabolism, 31(2), 135–142. https://doi.org/10.1123/ijsnem.2020-0155
2. Choi, M., Yoo, J., Shin, S., & Lee, W. (2015). The effects of stepper exercise with visual feedback on strength, walking, and stair climbing in individuals following stroke. Journal of physical therapy science, 27(6), 1861–1864. https://doi.org/10.1589/jpts.27.1861
3. Jewell, T. (2023, August 15). Everything to know about VO2 Max. Healthline. https://www.healthline.com/health/vo2-max
4. Rae, H. (2024). Mattress Size Chart & Bed Dimensions. U.S. News. https://www.usnews.com/360-reviews/sleep/mattress/mattress-sizes

The best stair climbers can strengthen your glutes, hamstrings, quads, and calves while also increasing aerobic capacity and improving body composition. (1) Of course, not everyone has the space (or time) to dedicate to these towering machines. If you’re stuck at your desk working long hours and find your workout routine suffering, the best under-desk stair steppers can help you have your cake and eat it, too.

Our team of certified fitness professionals got climbing on these mini steppers to help you navigate the best options on the market. Whether you’re looking for some desk exercise between Zoom calls or are a beginner looking for low-impact total-body work to do while watching “90 Day Fiancé,” we’ve got you covered with our favorite picks.

The 5 Best Under-Desk Stair Steppers of 2024

How We Tested and Chose the Best Under-Desk Stair Steppers

The BarBend roster is filled with competitive athletes, certified personal trainers, and lovers of all things cardio and strength. In an effort to find the best products for your consideration, we’ve tested over 150 pieces of cardio equipment. Using the BarBend Equipment Testing Methodology, we scored each product on a scale of 1 (yikes) to 5 (nice!) in areas like durability, construction, and value. 

• Footprint: The under-desk steppers on our list needed to have profiles that could slip snugly in small spaces. As such, we chose options with footprints between 1.17 and 2.46 square feet — roughly the size of a toaster oven. (2)
• Portability: For those interested in working out from their desks, we opted for steppers with lightweight builds between 13.5 and 20 pounds that could easily be moved around by most able-bodied people. 
• Stability: Under-desk stair steppers aren’t designed to withstand high-intensity exercise, but we sought to include options with large non-slip pedals, wide bases, and, whenever possible, durable builds of alloy steel or aluminum. 
• Value: Options on our list range from $69.99 up to $577, a range wide enough to suit budgets big and small. Regardless, these models will cost you a great deal less than the best treadmills or ellipticals on the market. 

Best Under-Desk Stair Stepper Overall: Sportsroyals Stair Stepper

Unlike typical under-desk stair steppers, there’s a twist to the Sportsroyals Stair Stepper — quite literally. During use, the slightly angled pedal stroke swings your hips from side to side as you step. According to the brand, this motion can help target your thighs and buttocks. If you’re stuck at your standing desk looking for an affordable way to log some steps, this mini cardio machine may be right for you. 

While many steppers can bang and clang against the floor, this stair stepper utilizes rubber shock-absorbing pads to limit noise from each step. It’s also, in our opinion, one of the best compact stair steppers, weighing only 19.8 pounds and taking up 2.46 square feet — roughly the same footprint as a typical nightstand. (3)

We also like that this stepper comes with a set of removable resistance bands, which allow the user to work their upper body with bicep curls, upright rows, and lateral lifts. We do, though, wish this stepper allowed users to adjust its resistance. 

Since resistance is set, customer reviews were mixed on how well this set resistance suited their training. “The steps have a nice, strong resistance… if you don’t like a challenge, try something else,” reads one five-star review. “I didn’t realize that it didn’t have different resistance levels,” says another. “For that reason alone, I may return it.”

The LED monitor tracks your steps, time, distance, and calories burned, so you can manage your output and effort from one workout to the next. However, some customer reviews have noted a problem with this tracker not working. “Seemed to be a good machine [but] the monitor went out the second day,” mentioned a review. Try replacing the AA battery if you run into the same problem.

Lastly, the manual warns that the hydraulics can get hot after 20 minutes of use. While this is a common complaint with mini steppers, it’s worth noting. Might we suggest short HIIT workouts that you can knock out before it heats up?

Best Budget Under-Desk Stair Stepper: Sunny Health & Fitness Mini Stepper

Sunny Health & Fitness provides affordable and reliable fitness equipment. I’ve been a long-time fan of the brand’s cost-saving equipment — shout out to the SF-B1002 exercise bike, which I love. As such, the Sunny Health & Fitness Mini Stepper is our choice for the best budget under-desk stair stepper, with non-slip foot pedals to keep you locked in on each step and removable resistance bands so you can crank out bicep curls and forward and lateral raises for an upper-body strength-training session.

[Related: Sunny Health & Fitness Exercise Bike Review]

The average under-desk stair stepper tends to cost around $100, so this $79.99 mini-stepper can save you some dough when you want to get a workout from your work or home office.

“I have to say, it’s a sneaky butt-kicker. I wasn’t expecting much from such a budget-friendly and tiny machine, especially because it only supports users up to 220 pounds, but my legs and glutes were burning,” said Matt Cummings, BarBend editorial member, who likes to use this stepper for 15-minute sessions. “For the price, I think this thing has a ton of value, especially since it’s about the size of a small laundry basket.” Portability and value scored a 5 out of 5.

A dual hydraulic-drive system with adjustable step height allows you to fine-tune your training intensity. hydraulics tend to be featured on more cost-friendly cardio equipment, and they can get hot due to friction. Sunny Health & Fitness recommends only using this stepper for 15-minute sessions to avoid overheating.

“The resistance bands were fine, but they weren’t long enough for me to press overhead,” said Cummings, who scored his workout experience a 3 out of 5. “However, my wife really likes the bands, and when she’s not doing curls she uses them to help keep her balance.”

Best Under-Desk Stair Stepper with Resistance Bands: Nordic Lifting Mini Stepper & Stair Climber

The Nordic Lifting Mini Stepper & Stair Climber is one of the best mini stair steppers we’ve tested, due in no small part to the three pairs of resistance bands that come with it. The 20-inch, 28-inch, and 39-inch bands can be attached to the machine, allowing for upper-body exercises like bicep curls and lateral raises. 

“I do like the variety of resistance bands that it comes with and the [20-inch] ones are great for balance. Once you get moving you can do arm curls well,” noted one Amazon reviewer. 

However, these bands attach to the machine with plastic carabiners, which we don’t like since they’re not nearly as durable as ones made from steel and aluminum. The latter carabiners often include kilonewton measurements that can tell you how much weight they can withstand — we wish these plastic ones offered the same. (4) “The plastic on the clip bent the opposite way and the band came flying off. It’s a wonder it didn’t put my eye out,” reads another customer review. 

(If a carabiner or band breaks or you notice a ton of squeaking from the hydraulics — an issue some customers have complained about — Nordic does provide a “hassle-free” one-year warranty.)

At only 1.32 square feet, a little smaller than a 16-inch MacBook Pro, this mini stepper can easily slide under your desk after an office workout. Its lightweight 15.4-pound frame can be easily carried around should you want to squeeze in steps from another room.

“I put this in the living room and try to use it during commercial breaks, during TV show theme songs, or… whenever I want,” reads a customer review. The only downside, it noted, was the inability to adjust resistance. “[Without adjustments] at first, it feels like no effort at all, but after a few minutes it gets harder and you realize you are getting in real exercise,” they said.

Best Portable Under-Desk Stair Stepper: Niceday Steppers

If you’re looking to tackle 10,000 steps a day from your desk and then keep the cardio party going with some work in front of the TV, you’ll want a portable stair stepper that can be easily carried from room to room. The Niceday Steppers is our choice for the best portable under-desk stair stepper thanks to a 16-pound build that should be easy for most able-bodied athletes to transport. 

It has a footprint of 1.17 square feet, a little larger than a square 12-inch decorative pillow. “The size is also really nice since you can store it away pretty easily so I just tuck mine under my coffee table and pull it out when I want to use it,” reads one customer review.

The 5- to 15-inch step-height adjustment allows users to fine-tune their lower-body workout. If you have knee pain when you step, you can lower the step height to potentially help take strain off your knees. Or, if you want a more quad-focused workout, you can increase the step height for a larger range of motion. (5) 

When it’s time to get the upper body in on the work, the removable resistance bands can be used for bicep curls or lateral raises. However, some customers have complained about these bands not being durable. One customer review noted, “I bought these steppers and used them for a month, then the cable snapped. Exchanged for a new one, worked for about two months, then the cable snapped.”

As is the case with hydraulic steppers, the hydraulics can heat up with extended use. Be careful if you’re looking to move this stepper around after your workout because the friction of the hydraulics can get hot. “I burnt myself trying to move it after working out for 25 minutes,” mentioned a review.

Best Under-Desk Stair Stepper for Heavy People: Xiser Pro Trainer

While under-desk stair steppers tend to be budget-friendly exercise machines that only support users between 220 and 300 pounds, the Xiser Pro Trainer has a user weight capacity of 400 pounds. As such, heavier athletes can reap the benefits of cardio exercise, including lifted moods, reduced anxiety, and weight loss. (6)

While most mini-steppers tend to be built with a mixture of plastic parts, aluminum, and alloy steel, this 13.5-pound beast — easy to carry and 4 pounds lighter than the average mini-stepper — uses aircraft-grade aluminum alloy for the pedals and frame so users of heavier builds can feel stable and supported throughout their workout. Plus, unlike most mini stair steppers, this unit has adjustable modes of resistance that can support progressive overload. 

However, this quality build comes at a hefty price. At $577, it’s more than $400 more expensive than the average under-desk stepper. One thing we think some users may also miss from typical mini-steppers is the ability to track your training metrics. You won’t find an LCD monitor on the Xiser Pro to do so.

Reviews on the machine’s noise are split, with some complaining about squeaks and others saying that with proper technique you shouldn’t experience any noise.

“[It] started making clicking and squeaking noises after two months of use as mentioned by many other reviewers,” mentioned a customer. Another replied, “This can be avoided by the user with the technique of riding the thing advised by the manufacturer,” said another. If you’re curious about that technique, there are videos available online from Xiser that can help you get the hang of it. 

Benefits of Under-Desk Stair Steppers

BarBend expert reviewer Amanda Capritto says, “People who want to exercise at home but don’t have a lot of space to dedicate to a home gym can benefit from compact gym equipment.” Under-desk stair steppers are nothing if not compact. Here are some benefits of having one in your home or office. 

• Approachable Cost: Unlike the best ellipticals, treadmills, and vertical climbers, under-desk steppers provide access to low-impact cardio training without selling the farm. These compact stair stepper machines tend to cost around $100, which is a drop in the bucket compared to full-sized cardio machines, which can cost upwards of $1,000 to $2,000. 
• Space Saving: With profiles ranging from 1.17 to 2.46 square feet, users can utilize whatever space they have available when they want to get their heart rate up. Capritto says this about compact equipment: “Many people are making do with what they have: A corner of their bedroom, a sliver of living room, maybe a spare walk-in closet.”
• Versatile: Set up your under-desk stepper under a standing desk to log a stepper workout during your workday. Or, thanks to their lightweight builds, you can take your workout in front of the TV for a new season of “The Golden Bachelor.”

How Much Do Under-Desk Stair Steppers Cost?

You won’t need to max out your credit card on an under-desk stair stepper, as they don’t cost nearly as much as the best cardio machines. Our picks range in price from $69.99 up to $577, with higher-priced models featuring more sturdy builds that can support a higher user weight capacity.

Best Under-Desk Stair Stepper Overall	Sportsroyals Stair Stepper	$139.99
Best Budget Under-Desk Stair Stepper	Sunny HEalth & Fitness Mini Stepper	$79.99
Best Under-Desk Stair Stepper with Resistance Bands	Nordic Lifting Mini Stepper & stair Climber	$103.49
Best Portable Under-Desk Stair Stepper	Niceday Steppers	$69.99
Best Under-Desk Stair Stepper for Heavy People	Xiser Pro Trainer	$577

What to Consider Before Buying an Under-Desk Stair Stepper

How much are you willing to spend? What are your fitness goals? What type of training are you looking to tackle? Mull over these questions while you peruse what to consider before bringing a compact step machine into your home.

Under-Desk Stair Steppers Vs. Stair Climbers

If you’re torn between an under-desk stair stepper and a proper stair climber, the first question you’ll want to ask is how much space do you have. Under-desk steppers are more compact than their bigger siblings, with footprints of a typical stair stepper logging in at around 12 square feet. That’s almost 10 square feet larger than the 1 to 3 square-foot profiles of the under-desk stair steppers we’ve listed. Additionally, even the best affordable stair climbers can cost up to $4,000.

Most stair-climbing machines feature handrails and consoles, so utilizing one of these beasts from your workstation might pose a problem. However, stair-climbing machines do provide a wider range of training capabilities, with more available levels of resistance and built-in workouts accessible via their Bluetooth-enabled touchscreens or LCD displays. As such, they’re designed for those really looking to sweat. An under-desk stepper, on the other hand, won’t provide the same level of challenge and is designed for low-intensity work to help you stay active. 

Weight Capacity

You’ll also want to take into account your weight and the weight capacity offered on the stepper of your dreams. The options on our list can support users between 220 and 400 pounds. While machines with weight capacities closer to 350 and 400 pounds will cost more, they’ll often be quieter in operation and stand up to more workouts than a less-durable model.

Available Space

Even when purchasing the best compact exercise equipment, it’s best to know the size of both the equipment and the dimensions of the space where you intend to use it. While our list of under-desk stair steppers features compact machines ranging in size from 1.17 to 2.46 square feet, you’ll still need to make sure it’ll work with your space. 

Capritto agrees. “Check the overall length, width, and height of the machine in its assembled position and folded position if applicable. And triple-measure your space to make sure it will fit!” she emphasizes. 

What About Under-Desk Treadmills, Ellipticals, and Bikes?

If you know you want a cardio device that can be used at your desk, you’ll want to nail down what type of cardio machine is best for you. In addition to under-desk stair steppers, it’s worth perusing the best under-desk treadmills, ellipticals, and bikes as well.

Under-desk treadmills, or walking pads, can be used for longer durations than under-desk stair steppers. I like to use my under-desk treadmill at a low speed for about two or three hours throughout the day while I write. In comparison, the hydraulics often used on mini steppers tend to heat up after 15 to 30 minutes of use, so you’ll be limited to short bursts of exercise. 

That said, under-desk steppers beat out treadmills when it comes to convenience since mini steppers can be easily carried and don’t need to be plugged in.

Under-desk ellipticals and under-desk bikes are pedal exercisers and typically require the user to be seated while they workout. Since you’re seated, using these machines isn’t a weight-bearing exercise. This kind of low-impact cardio may be ideal for those with hip or knee problems, though you’ll lose out on the weight-bearing, bone-building benefits of a mini stair stepper. (7)

Under-Desk Stair Steppers FAQs

References

1. Hongu, N., Shimada, M., Miyake, R., Nakajima, Y., Nakajima, I., & Yoshitake, Y. (2019). Promoting Stair Climbing as an Exercise Routine among Healthy Older Adults Attending a Community-Based Physical Activity Program. Sports (Basel, Switzerland), 7(1), 23. https://doi.org/10.3390/sports7010023
2. KitchenAid. (2023, July 10). TOASTER OVEN AND COUNTERTOP OVEN SIZES AND DIMENSIONS. KitchenAid. https://www.kitchenaid.com/pinch-of-help/countertop-appliances/toaster-oven-dimensions.html
3. Nightstand dimensions: How to choose the right nightstand size for your bedroom | Wayfair. (2022, April 6). Wayfair. https://www.wayfair.com/sca/ideas-and-advice/guides/nightstand-dimensions-how-to-choose-the-right-nightstand-size-for-your-bedroom-T12031#:~:text=Standard%3A%20With%20a%20width%20that,%2D%20or%20queen%2Dsized%20beds.&text=Wide%3A%20Wide%20nightstands%20are%20more,king%20or%20California%20king%20beds.
4. Crew, I. (2016, May 27). Types of Carabiners & What KN ratings Mean | ITS tactical. ITS Tactical. https://www.itstactical.com/skillcom/climbing/types-of-carabiners-and-what-kn-ratings-mean/
5. Stairs and your knees. (n.d.-b). Hingehealth. https://www.hingehealth.com/resources/articles/stairs-knees/
6. Mersy D. J. (1991). Health benefits of aerobic exercise. Postgraduate medicine, 90(1), 103–112. https://doi.org/10.1080/00325481.1991.11700983
7. Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed research international, 2018, 4840531. https://doi.org/10.1155/2018/4840531

Key Takeaways

• It is important to maintain mobility, endurance, and strength as we age to stay healthy. 
• It is recommended that older adults participate in 2.5 hours of moderate-intensity exercise, such as low-impact cardio workout and strength training, per week. 
• Benefits of working out for older adults include fall prevention, improved quality of life, better mental health, and increased independence. 

Especially with all the stigma about aging and exercise, starting an exercise routine as an adult in your 60s or later may feel intimidating or downright impossible. But in reality, exercising as an older adult is not only doable—it’s critical to maintain a high quality of life and independence. 

In this guide to exercise for seniors, you’ll learn about the many benefits of physical activity for older adults, find a 20-minute workout with modification ideas, and hear from a certified personal trainer and a physical therapist about how to create safe and effective exercise protocols.

Benefits of Exercise for Seniors

The health benefits of exercise for older adults are profound. Here’s a look at what you can expect when you start exercising later in life. (It’s never too late!)

It Improves Cardiovascular Health 

Cardio exercise, such as brisk walking, improves the health of your heart and blood vessels. Regular physical activity is linked to improved markers of cardiovascular health, such as lower blood pressure, resting heart rate, increased heart rate variability, and VO2 max. (1)(2)(3)

It Improves Bone Health 

Weight-bearing exercise, including walking and resistance training, can slow the loss of bone mineral density. As people age, they typically lose bone mass, which ultimately can lead to osteoporosis and an increased risk of bone fractures. Research shows that weight-bearing exercise is one of the best ways to slow or reduce this bone mineral loss. (4)

It Increases Strength and Muscular Endurance 

Resistance training increases muscular strength and muscular endurance—and yes, that’s true in older adults, too. For example, for seniors with sarcopenia (typically age-related muscle loss), strength training programs can improve strength and physical performance, although training may not have an effect on muscle mass. (5, 6)

It Helps With Fall Prevention and Functional Independence 

Part of retaining functional independence later in life includes preventing falls. Luckily, exercise can help with that. 

Physical activity strengthens the muscles and joints, improves balance and coordination, and increases proprioception (the knowledge of where one’s body is in space). All of these things help prevent falls and injuries, thus helping older adults remain able to take care of themselves and generally enjoy themselves. (7)

It Improves Mental Health and Quality of Life 

A growing body of scientific evidence shows us that exercise may be just as effective, if not more so, than medical intervention for certain mental health conditions, including depression. In fact, exercise has been called a “first-choice treatment” for depressive disorders.

With regard to older adults specifically, researchers point to exercise as a “top theoretical treatment” for Alzheimer’s disease. A 2023 systematic review and meta-analysis calls exercise “conducive to mental health, preventing cognitive decline, depression, and anxiety symptoms” in older adults. (8)(9)(10)(11)

Exercise routines can encourage older people to participate in social groups, too, which may have a significant positive impact on daily life. In fact, “social fitness” is on the rise for this very reason: Exercising in groups adds to the already-profound benefits of physical activity. Its surge in popularity is a clear response to the growing loneliness epidemic in the U.S. 

[Read More: How to Get Into CrossFit as an Older Adult]

Indeed, a 2023 study published in the Journal of Affective Disorders found that running clubs may be as effective at treating depression as therapy. In older people, having social support—i.e., exercising in groups—can increase motivation and adherence to exercise, according to a 2022 study in the International Journal of Environmental and Public Health. (12)(13)

And while water aerobics classes remain popular among older adults for their low-impact nature, there are certainly other options: Your local community center may offer other classes, like strength training, Tai Chi, yoga, Pilates, or dance fitness. Joining a neighborhood walking group is another way to get social and keep fit. 

20-Minute Workout for Seniors

Looking for workout ideas as an older adult? This 20-minute workout covers all of the bases: cardio, strength, balance, and flexibility. 

What You’ll Need

• An exercise mat, yoga mat, or cushion to place your hands and knees on
• A wall to press against for wall push-ups 
• A light weight, such as a dumbbell or a full 16-ounce water bottle 

The Workout

Complete the entire series three to five times. Rest as needed between movements. 

• Bird Dog: 10 repetitions (5 per side)
• Lying Leg Raise: 10 reps (5 per side) 
• Single-Arm Shoulder Press: 10 reps (5 per side) 
• Air Squat: 10 reps
• Push-Up: 10 reps 
• Standing Knee-to-Chest: 10 reps (5 per side)

Don’t Forget to Warm Up

Before beginning the workout, make sure to warm up. Spend about five minutes doing a general warm-up to get your heart rate up and increase blood flow: Walk around your house or march in place. 

After five minutes, perform this series of warm-up exercises three times: 

• Arm Circles Forward: 15 seconds
• Arm Circles Backward: 15 seconds
• Seated Marching: 30 seconds
• Seated Calf Raise: 30 seconds

Sit upright in a chair with your feet flat and knees bent; lift one leg upward while keeping your knees bent and alternate.

Sit upright in a chair with your feet flat and knees bent; press your toes into the ground and lift your heels up while remaining seated.

Now you’re ready for the workout.

Bird Dog

Equipment Needed	Yoga mat/exercise mat/cushion for knees
Muscles Worked	Core, glutes, shoulders, upper back
Sets & Reps	5 reps on each side during each round of the workout

The bird dog is an ideal exercise for developing core stability and strength while also promoting balance and coordination. It’s a great strengthening exercise for the glutes, too. 

How to Do It: 

1. Start on all fours on your exercise mat, with your hips stacked above your knees and shoulders stacked above your wrists. Keep your neck straight and your gaze down: Don’t crane your neck. Maintain a flat spine. 
2. Slowly lift your right leg and your left arm simultaneously until they form straight lines outward from your torso. 
3. Gently lower your arm and leg back to the mat, then lift your left leg and right arm. 
4. Alternate until you complete the rep count. 

Modifications

• Make it Easier: Instead of lifting your arm and leg simultaneously, keep both arms planted and lift just your leg.
• Make it Harder: Hold the position at the top for a count of three before lowering your arm and leg back to the mat.

Lying Leg Raise

Equipment Needed	Yoga mat/exercise mat
Muscles Worked	Glutes, hip abductors
Sets & Reps	5 reps on each side during each round of the workout

This simple exercise packs a strengthening punch for the lower body. It targets the hip abductors, muscles that play a big role in balance and healthy hips. 

How to Do It: 

1. Lie on your right side on your exercise mat, with your hips stacked above one another. (Don’t twist your spine.) You may use your right arm to support your neck and head. 
2. Lift your left leg straight upward as high as you can, noticing your glutes working. 
3. Lower your leg back down. Complete the rep count, and then switch sides. 

Modifications

• Make it Easier: Reduce the range of motion (i.e., don’t force yourself to lift your leg higher) until you gain more strength and flexibility.
• Make it Harder: Add an element of resistance, such as a small dumbbell held at your hip or a light resistance band around the knees. 

Single-Arm Shoulder Press

[Read More: The Best Adjustable Dumbbells for Your Home Gym]

Equipment Needed	Dumbbell
Muscles Worked	Shoulders, core
Sets & Reps	5 reps on each side during each round of the workout

Our shoulders do so much for us: They help us pick things up, move objects around, place items on shelves, open doors, and so much more. The single-arm shoulder press not only strengthens your shoulder muscles but also promotes core stability and balance. 

How to Do It: 

1. Stand up straight with your feet about shoulder-width apart, holding your dumbbell at your side. 
2. Bring the dumbbell to shoulder height, keeping your elbow bent. 
3. Press the weight overhead until your elbow is almost fully extended (careful not to overextend). 
4. Lower the weight back to shoulder height carefully. 
5. Repeat until you complete the rep count, and then switch sides. 

Modifications

• Make it Easier: Try the seated version of this exercise. In a chair with your feet flat on the ground and knees bent, practice the single-arm press until you develop the required core stability and balance to perform it standing up.
• Make it Harder: Increase the weight or rep count as you get stronger. 

Coach’s Tip: Be sure not to hyperextend your spine while doing a standing shoulder press. Keep your core tight to avoid arching your back. Reduce the weight or try a seated press if you find yourself overextending your spine.

Air Squat

Equipment Needed	Something to hold onto for assisted squats (if needed), such as a TRX, pole/post, or very sturdy piece of furniture
Muscles Worked	Quads, hamstrings, glutes
Sets & Reps	10 reps during each round of the workout

Squats are one of the most functional exercises you can do. We utilize this movement pattern when sitting down for dinner, getting into our cars, picking things up (properly) from the ground, and in many other scenarios. It strengthens the lower body and promotes a strong core. 

How to Do It: 

1. Stand up with your feet about hip-width apart and your feet planted firmly. 
2. Hinge backward at the hips and bend your knees to begin lowering yourself into a squat. 
3. Descend until you reach the lowest point you can without raising your heels up from the ground or dropping your chest toward the floor.
4. Ascend to the starting position. Repeat until you complete all reps. 

Modifications

• Make it Easier: Squat to a chair for guidance, or use an apparatus for assistance, such as a post/pole, suspension system (like a TRX), or a very sturdy piece of furniture (e.g., the back of your sofa). 
• Make it Harder: Challenge yourself to deepen your squat if the mobility is there. You can also add weight. 

Coach’s Tip: Squats are tricky under any conditions, but especially if you have mobility limitations. There’s no shame in doing modified squats. Focus on assisted or modified versions until you develop the mobility and strength to complete a full bodyweight squat. 

Push-Up

Equipment Needed	A wall or elevated surface for assisted push-ups and an exercise or yoga mat
Muscles Worked	Shoulders, chest, core, triceps
Sets & Reps	10 reps during each round of the workout

An effective bodyweight exercise, push-ups strengthen the chest and shoulders while challenging the core. 

How to Do It: 

1. Get on all fours on your exercise mat. Stack your hips above your knees and your shoulders above your wrists. 
2. Extend your knees so that you are balanced on your hands and toes (plank position). 
3. Bend your elbows to lower your body toward the ground. Your chest and hips should move together in one clean line. 
4. Press back up to the plank position. 
5. Repeat until you complete the rep count. 

Modifications

• Make it Easier: Perform push-ups on your knees to offset the resistance, or use an elevated surface to make them easier. Wall push-ups are a great beginner option. 
• Make it Harder: Take it slow. Instead of rushing through the reps, slow down the descent and pause in the bottom and top positions for one second. 

Coach’s Tip: Pay attention to your spine during push-ups. It should remain straight and strong; don’t collapse and arch your back. 

Standing Knee-to-Chest

Equipment Needed	A chair for a modified version, or something else stable to hold onto for balance
Muscles Worked	Hip flexors, glutes, core
Sets & Reps	5 reps on each side during each round of the workout

This exercise promotes balance and flexibility while strengthening the quadriceps and hip flexors, and it’s easy to modify to make it easier or more challenging.

How to Do It: 

1. Stand up tall with your feet about hip-width apart, with your feet planted firmly. 
2. Keeping your knee bent, lift your left leg up as high as you can without losing your balance. 
3. Pause for one second; then gently lower your left leg back to the ground. 
4. Repeat with your right leg. Continue alternating until you complete all reps. 

Modifications

• Make it Easier: Perform this move seated in a chair if you do not yet have the balance to perform it standing. You can also hold onto furniture, a wall, or a post for help with balance while standing. 
• Make it Harder: Hug your knee to your chest for a deeper stretch and a bigger challenge to your balance. 

Coach’s Tip: Think about keeping your shoulders square as you complete this exercise. Avoid rotating your spine while lifting your leg. If you can, look into a mirror to make sure your shoulders are staying on the same level with each other.

How to Program Exercises for Seniors

Whether you are a personal trainer searching for ideas about how to program effective exercise for older adults or an older person learning how to program for yourself, these tips from a fitness trainer and physical therapist can help. 

Remember: Being older doesn’t automatically preclude someone from engaging in certain types of exercise, though modifications are often key to making it work. 

Integrate Medical Requirements 

Certified personal trainer James Cunningham, BSc in Sport and Exercise Science, says it’s critical to gather a complete medical history before beginning an exercise protocol—for anyone, not just seniors. 

“I always encourage participants to consult with their doctors before starting any new fitness regimen, and I make a point of staying informed about their medical history, including any medications or treatments they may be undergoing,” he says. “This allows me to tailor workouts to accommodate any specific limitations or contraindications while still providing effective and safe exercise options.”

For example, individuals with age-related conditions such as arthritis, may need specific customizations to achieve the intended stimulus of the workout without undue pain. Plans for those with osteoporosis should include an emphasis on weight-bearing exercise, which is proven to slow down bone mineral loss.

[Read More: The Benefits of CrossFit for People Age 60 and Above]

For people who have heart disease, including high blood pressure, precautions should be taken as directed by the medical advice of the client’s provider. 

“By working collaboratively with healthcare providers and prioritizing participant safety and well-being, participants receive the most beneficial and appropriate workouts for their individual needs,” Cunningham says. 

Strength Training is Key—And So Are Modifications 

Strength training exercises, whether performed with one’s body weight, dumbbells, or resistance bands, are beneficial for older adults. The research is clear: Resistance training is key to healthy aging, with studies suggesting it can help combat sarcopenia, osteoarthritis, and osteoporosis. (14)(15)(16)

That said, trainers should take caution and make modifications where necessary. Physical therapist Renee Roth Powers says that “protecting joints is a first-line concern.” 

“Overly repetitive strength or weightlifting exercises can create too much compression in aging joints,” she explains. “The key to adapting is to not overload with resistance and not overdo it with multi-joint exercises like squats, lunges, or overhead press if someone has a cranky hip, knee, shoulder, back, or neck.”

[Read More: The Best Rowing Machines for Seniors]

Powers encourages trainers to help older adults build strength gradually as the tendons, ligaments, and other tissues adjust to new movements and new loads. She points out that, “Older patients heal much more slowly, no matter how amazingly fit they are. It’s much better to go very slowly than to have to recover from an injury due to exercising.”

For older adults with mobility limitations, lower back pain, or balance that needs improving, chair exercises may come into play. Seated exercises allow athletes to work on building up their strength while minimizing the risk of pain, injury, or a fall. 

Integrate Low-Impact Cardio 

Cunningham says he typically opts for low-impact cardio exercises with older clients. “Low-impact exercises, such as swimming, cycling, or using elliptical machines, reduce stress on the joints while still providing effective cardiovascular workouts,” he says. The idea is to get the heart rate up and exercise at a moderate intensity without placing undue stress on the joints.

A Focus on Flexibility 

“All older adult activity should be monitored for relative flexibility,” says Powers. “That means if one joint or muscle group is stiff, [find out] what region gives too much to compensate for that stiffness.”

“For instance, if the hips don’t bend well, which is very common, often the upper back will bend far too much and will experience strain trying to reach the toes,” she explains. Customizations and modifications are critical here, she says, and in this case, “The key is to bend the knees a little, let the hips bend if possible, and keep the upper back flat.”

[Read More: Chinese Seniors Are Throwing Stones Around Like Kettlebells to Stay In Shape]

In addition to knowing the cause of any stiffness, it’s important to “know if an older person is stretching tight muscle tissue or forcing a resistant joint to a position that it will no longer move into,” Powers says. 

For example, “If a 70-year-old person has a stiff hip due to osteoarthritis, ‘stretching’ that hip in certain ways could further grind and degenerate the bones, increasing pain and mobility challenges.” In this case, a knee-to-chest stretch (single plane of motion) is preferred over a figure-four stretch, “which twists and pulls the hip in multiple planes,” Powers explains. 

Include Balance Exercises 

Fall prevention is a cornerstone of exercise programming for older adults. Examples of balance exercises include: marching in place, single-leg stands, and heel-to-toe walks. Tai Chi, yoga, Qigong, and Pilates, are all forms of exercise that encourage balance. 

[Read More: Get a Leg Up On Your Training With These Exercises for Balance & Stability]

One way to remember to incorporate balance exercises is to include them in your cool-down after every training session. Just five or 10 minutes of balance training a few times per week can make a significant difference in how your body moves in daily life—making everyday chores and activities safer and more enjoyable. 

(Safely) Prioritize Progressive Overload

Progressive overload is a foundational principle of fitness training. It refers to the process of continually increasing the challenge placed on your musculoskeletal or cardiovascular system in order to promote continued adaptation—AKA increased fitness. 

This foundational concept doesn’t go away with age. Even later in life, it’s important to continue to improve one’s fitness. However, additional precautions may be necessary. 

[Read More: How to Start Olympic Weightlifting After 50]

While young fitness enthusiasts may be quick to hop on the latest functional fitness trend, Powers says, “The older population is generally not a group to try the latest dynamic exercise circulating on TikTok—tried-and-true exercises are typically best. That means there may be two or three standard exercises for someone who has a knee or hip issue, and that’s OK.”

CPT Cunningham echoes this sentiment, saying it’s important to “prioritize proper form and technique over heavy weights or high-intensity trainings, ensuring that each movement is performed correctly to reduce the likelihood of injury.”

Assess and Track

Any good exercise program begins with a series of assessments. An experienced and knowledgeable personal trainer will assess your strength, balance, flexibility, mobility, and cardiovascular fitness to understand where you’re starting from. 

“When someone begins training with me, I conduct a thorough initial assessment that includes measurements, range of motion tests, balance assessments, and discussions about their health history, goals, and any limitations or concerns they may have,” Cunningham says. “This provides me with a baseline understanding of their current fitness level and helps me tailor a program that meets their individual needs.” 

The initial battery of tests is also important for tracking purposes—it helps you see how far you’ve come over a period of weeks, months, or years. 

[Read More: The Best Treadmills for Seniors]

To track progress over time, Cunningham says he uses a combination of objective measurements, such as strength gains or improvements in flexibility, and subjective feedback from participants about how they’re feeling and what changes they’ve noticed in their overall health and well-being. 

“Regular check-ins and reassessments allow me to adjust their workouts as needed and ensure they continue to make progress towards their goals,” he explains.

Frequently Asked Questions

It’s natural to have a lot of questions about exercising as an older adult. Here are the ones we hear most often.

What is the best form of exercise for seniors?

Some of the best exercises for older people include low-impact cardio and resistance training. James Cunningham, certified personal trainer, says using resistance bands, light dumbbells, and bodyweight exercises are ideal for older adults as they build up strength. 

How much physical activity do older adults need?

Older adults should aim to meet the minimum recommendation from the Physical Activity Guidelines for Americans: 150 minutes of moderate-intensity cardio exercise and two sessions of muscle-strengthening exercise per week. There are a lot of ways to achieve this, but here’s one example: five 30-minute walks, one upper-body strength workout, and one lower-body strength workout per week. 

What exercise should a 70-year-old be doing?

A 70-year-old adult should prioritize exercises that promote functional independence and healthy aging. This includes strength training, cardiovascular exercise, and balance and flexibility exercises. 

Strength training can be done with free weights, machines, resistance bands, or one’s body weight. Cardio options include walking, hiking, cycling, swimming, dance, water aerobics, or elliptical training. For balance and flexibility, try Tai Chi, Qigong, yoga, Pilates, or simple stretching routines. 

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.

 References

1. Sant’Ana LO, Machado S, Ribeiro AAS, et al. Effects of Cardiovascular Interval Training in Healthy Elderly Subjects: A Systematic Review. Front Physiol. 2020;11:739.
2. Liew JM, Teo SP. Physical activity in older people with cardiac co-morbidities. J Geriatr Cardiol. 2018;15(8):557-558.
3. Ciumărnean L, Milaciu MV, Negrean V, et al. Cardiovascular Risk Factors and Physical Activity for the Prevention of Cardiovascular Diseases in the Elderly. Int J Environ Res Public Health. 2021;19(1):207.
4. Zhang L, Zheng YL, Wang R, Wang XQ, Zhang H. Exercise for osteoporosis: A literature review of pathology and mechanism. Front Immunol. 2022;13:1005665. 
5. Bao W, Sun Y, Zhang T, et al. Exercise Programs for Muscle Mass, Muscle Strength and Physical Performance in Older Adults with Sarcopenia: A Systematic Review and Meta-Analysis. Aging Dis. 2020;11(4):863-873.
6. Wang H, Huang WY, Zhao Y. Efficacy of Exercise on Muscle Function and Physical Performance in Older Adults with Sarcopenia: An Updated Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022;19(13):8212.
7. Shin S, Wuensche B. What type of exercises should older adults engage in to improve fall efficacy and physical fitness related to falling?. J Exerc Rehabil. 2023;19(4):198-207. 
8. Heissel A, Heinen D, Brokmeier LL, et alExercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regressionBritish Journal of Sports Medicine 2023;57:1049-1057.
9. Singh B, Olds T, Curtis R, et alEffectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviewsBritish Journal of Sports Medicine 2023;57:1203-1209.
10. Hill, M.A., Gammie, S.C. Alzheimer’s disease large-scale gene expression portrait identifies exercise as the top theoretical treatment. Sci Rep 12, 17189 (2022).
11. Xu L, Gu H, Cai X, et al. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2023;20(2):1088. 
12. Verhoeven JE, Han LKM, Lever-van Milligen BA, et al. Antidepressants or running therapy: Comparing effects on mental and physical health in patients with depression and anxiety disorders. J Affect Disord. 2023;329:19-29. 
13. Huang WY, Huang H, Wu CE. Physical Activity and Social Support to Promote a Health-Promoting Lifestyle in Older Adults: An Intervention Study. Int J Environ Res Public Health. 2022;19(21):14382.
14. Zhao H, Cheng R, Song G, et al. The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis. Int J Environ Res Public Health. 2022;19(23):15491.
15. Latham N, Liu CJ. Strength training in older adults: the benefits for osteoarthritis. Clin Geriatr Med. 2010;26(3):445-459.
16. Holubiac IȘ, Leuciuc FV, Crăciun DM, Dobrescu T. Effect of Strength Training Protocol on Bone Mineral Density for Postmenopausal Women with Osteopenia/Osteoporosis Assessed by Dual-Energy X-ray Absorptiometry (DEXA). Sensors (Basel). 2022;22(5):1904.

Featured Image: PeopleImages.com – Yuri A / Shutterstock

When it comes to cardio, the best stair climbers can get your heart pumping and legs burning in no time. In fact, a Harvard study found that 30 minutes on a stair climber can torch up to 252 calories while still offering cardiovascular benefits like lowered blood pressure and reduced risk of heart disease. (1)(2) On top of that, the stair-climbing motion can help strengthen your glutes, calves, and quads. (3)

Whether you’re looking to slot one in your commercial gym or bring one of these heavy-duty machines home, we’ve put some of the best commercial stair masters to the test. Taking into consideration their features, specs, and onboard technology, our team put together a list of our favorites to help you find the match for your space, wallet, and fitness goals. Check out what our team thought about our time on the best commercial stair climbers.

The 8 Best Commercial Stair Climbers of 2024

How We Tested and Chose the Best Commercial Stair Climbers

BarBend’s roster of fitness pros includes certified personal trainers, CrossFit coaches, and competitive athletes. For each of the 22 stair climbers we tested, we applied a rating of 1 (lowest) to 5 (highest) across categories like durability, value, and footprint. Below are some of the key components we looked at when choosing the best commercial stair climbers. 

For more information on how we test all our products, check out the BarBend Equipment Testing Methodology.

• Durability and Stability: The commercial models on our list feature heavy-duty steel frames that can withstand constant use and support steady workouts. These models have weight capacities ranging from 275 to 375 pounds, making them accessible for a range of different body types.
• Footprint: When we put together our list, we were mindful of the floor space each stair climber requires and listed each model’s dimensions. Most stair climbers eat up around 11 to 13 square feet — about the size of a loveseat — while slimmer options only take up roughly 9 or 10 square feet — closer to a recliner. (4)(5)
• Value: With varying tech capabilities and unique designs, the stair climbers on our list range from just $799.99 up to $7,495. We assessed the value of each option by scrutinizing the quality of its build, its resistance range, and the utility of its technology.

Best Commercial Stair Climber Overall: Jacobs Ladder The Stairway GTL

Whether you’re stocking your own training space with the best home gym equipment or outfitting a commercial facility, expect the Jacobs Ladder The Stairway GTL to be around for the long haul. This absolute unit is built to sustain heavy usage for years to come. Its powder-coated steel frame supports a true rotating stairway — sometimes called a “stepmill” — creating the feeling of climbing an actual staircase. The user-powered design also eliminates the need to connect to a wall outlet, providing the freedom to arrange your space how you see fit.

So, how does it work? When you first step aboard and press start, the Stairway GTL calculates your weight to track your calories burned on the LCD display. As you climb, an onboard generator powers the steps’ rotation. Older models used a waist belt to regulate the speed of the stairs, but the GTL uses a closed speed loop, which you control with simple up and down buttons. Once you start getting tired and lean forward, that system keeps the speed consistent regardless of how your body weight may shift.

Aside from its heavy-duty build, what sets the Stairway GTL apart from stair climbers designed for home use is that it uses actual steps as opposed to pedals meant to simulate climbing stairs. It feels like you’re climbing stairs because, well, you are. 

Despite only eating up about as much floor space as a recliner, there are always three full steps available as you climb, allowing you to skip a step during your workout if you so choose. (5) Its 30.5-inch width also makes it narrow enough to roll through most doorways. (6)

What you won’t find onboard the Stairway GTL is a glistening touchscreen pumping out virtual workouts. Another odd omission is the lack of a warranty for the frame, although we wouldn’t anticipate any issues and haven’t discovered any common problems with the frame among customer reviews. 

Best Versatile Commercial Stair Climber: NordicTrack FS10i

The three-in-one design of the NordicTrack FS10i combines the functionality of a stair climber, elliptical, and treadmill, giving this machine a unique level of versatility in the gym. Multiple BarBend testers have taken it for a spin, including a CrossFit Level-1 instructor who thought two of those modes may be more effective than the other.

“While it’s a learned skill set to swap between stepping and gliding mid-workout, I felt I could master it after just a few sessions,” they said. “I’d use this FS10i for stepping and elliptical work more than running though, as it can be awkward to jog without ever lifting your feet from the oversized pedals.”

As another BarBend tester, Jake Herod, NASM-CNC, demonstrates, the responsive pedals are what ties the whole machine together.

While the 26 resistance levels and 10-percent incline range were the foundation for our ratings for adjustability (4 out of 5) and customizations (5 out of 5), iFIT’s SmartAdjust feature was icing on the cake. “If you’re doing a trainer-led workout, you don’t have to worry about it at all because it’s going to automatically adjust on its own,” Herod said.

The FS10i’s versatility also helps maximize iFIT’s $39.99 monthly subscription. With a library of over 17,000 workouts, including scenic walks and hikes, iFIT’s programming consistently earns ratings of 5 out of 5 from our team. Herod says this much variety will keep you coming back for more. “You’re never going to get bored or run out of possibilities when it comes to workouts,” he said. 

While the FS10i’s steel build helped it score a 5 out of 5 rating for durability, Herod suggests parking this 284-pound machine in one spot. “It’s definitely not easy to move around,” he said. “The legs can’t lock into place, so sometimes when I’m moving it they kind of bump into me, which is annoying.”  The FS10i garnered just a 3.75 out of 5 for portability. 

Read our full NordicTrack FS10i Review.

Best Commercial Stair Climber for Trainer-Led Workouts: ProForm Pro HIIT H14

ProForm Pro HIIT H14

This unique profile combines a stair climber and elliptical for a space-saving, high-performance training experience. The Pro HIIT H14 is also integrated with the iFIT online workout program, giving you access to over 17,000 live and on-demand fitness classes.

Specs

• Price: $1,799
• Product Dimensions: 52” L x 29” W x 66” H
• Weight Capacity: 325lbs
• Resistance Levels: 26
• Warranty: 10-year frame, 2-year parts, 1-year labor

Pros

• Integrated with iFIT’s library of over 17,000 workouts
• 14-inch HD touchscreen
• Hybrid stair-climber and elliptical design

Cons

• iFIT requires $39 monthly subscription
• Per our tester, relocating it was difficult
• Display only streams iFIT

The crystal-clear 14-inch touchscreen on the ProForm Pro HIIT H14 helps bring iFIT’s library of over 17,000 workouts to life. Whether its a scenic hike through the Grand Canyon (my personal favorite) or a pulse-pumping studio classes, these classes are led by iFIT’s lineup of certified trainers. 

Our tester, a CrossFit Level-1 coach, highlighted the display when rating its tech capabilities 4 out of 5. However, it was the quality of iFIT’s workouts that stole the show. “The touchscreen is clear and it’s nice being able to swivel it,” they said. “But the belle of the ball is iFIT’s programming.” Our whole team, including yours truly, consistently rates iFIT programming a 5 out of 5.

The H14’s hybrid design theoretically combines a stair climber and an elliptical, but our tester doesn’t think it’s an even split. “I would absolutely call this a stepper machine before calling it an elliptical,” they said. “It’s definitely not as bulky as an elliptical — much taller than it is wide — but I was very impressed with how sturdy it was.” 

Related: Best Compact Ellipticals

Where most commercial stair climbers take up roughly as much room as a typical loveseat, the H14’s footprint of 10.47 square feet footprint is closer to that of a recliner. (5) Its 224-pound weight, however, could make moving it around a little tough, which prompted a 3.5 out of 5 rating for footprint and portability. 

“I definitely wouldn’t call this thing ‘light,’” they said. “Most people shouldn’t have trouble rolling it around a room, but if you’re going up or down any stairs, call a friend.”

Considering an iFIT membership will set you back an additional $39.99 per month, the H14 earned a 3.5 out of 5 for value from our team. “At $1,700, it is definitely not cheap, but it’s really a high-tech machine,” they said. “iFIT’s trainer-led programming truly makes it one of the best fitness apps out there.”

Read our full ProForm Pro HIIT 14 Review.

Best Commercial Stair Climber for Comfort: Bells of Steel Blitz Stepper

Bells of Steel Blitz Stepper

Bells of Steel Blitz Stepper

Torch calories and fat with this stair-climbing machine that features 15 levels of magnetic resistance. Unlike revolving style stair climbers, this stepper’s motion is more reminiscent of an elliptical with a vertical stride length to keep you climbing upwards.

Specs

• Price: $1,499.99
• Product Dimensions: 58” L x 32” W x 61” H
• Weight Capacity: 330lbs
• Resistance Levels: 15
• Warranty: Lifetime frame, 2-year parts

Pros

• Roomy foot pedals provide comfort and stability
• Above-average weight capacity
• Built-in handle and transport wheels

Cons

• Fewer levels of resistance than average
• No touchscreen

Along with its oversized textured pedals and padded handles, the Bells of Steel Blitz Stepper’s hybrid design mashes together the vertical nature of stair climbers with the low-impact workouts of ellipticals. Compared to the revolving steps you’ll find on many commercial stair climbers, this unique machine uses rollers that glide along steel rails. All in all, this is easily one of the most comfortable steppers we’ve used. 

On their own, stair climbers and ellipticals are two of the best cardio machines to help save your knees a bit of stress, but as certified personal trainer Jesse Zucker, NCSF-CPT, explains, hybrid machines like the Blitz Stepper can offer the best of both worlds. “The elliptical and the stair climber are both low-impact workouts, but… since your feet stay on the pedals, you’re not adding extra shock or force to your joints even as you increase the intensity,” they explain. (7)

The Blitz Stepper’s steel frame supports users up to 330 pounds — roughly 30 pounds higher than the industry standard — and its lifetime frame warranty indicates Bells of Steel believes in its durability. With foot plates large enough for size 24 men’s shoes, not only would Shaq slip in under the weight capacity, but his size 22s would have room to spare.

We just received our Blitz Stepper, so we’ll update this review once we’ve had a chance to step through its 15 levels of resistance. Fifteen is a little low when compared to other hybrid stair climber and elliptical machines we’ve tested, which tend to offer between 16 and 26 resistance levels. Also, at this price point, we’d also expect a touchscreen with streaming capabilities over this machine’s LED display, though we do appreciate that it includes a handful of preset programs. 

Best Commercial Stair Climber for Streaming: STEPR+

STEPR Classic

STEPR created this climbing machine to be able to fit in the average home — with dimensions that can both fit through typical doorways and a height that allows users to step when faced with ceiling heights as low as 8 feet tall. This is a more compact version of the stair climbers you tend to see in commercial gyms, with Bluetooth capabilities to connect and stream with the free STEPR app.

Specs

• Price: $4,999.99
• Product Dimensions: 42” L x 27.6” W x 82” H
• Weight Capacity: 375lbs
• Resistance Levels: 15
• Warranty: 10-year frame, 2-year parts, 1-year labor

Pros

• Preloaded streaming apps like YouTube, Netflix, and more
• 27-inch touchscreen
• No ongoing subscription

Cons

• STEPR companion app not yet available 
• Per our tester, assembly was tedious
• Price is more than $2,000 above average

If catching up on a show or movie sounds like a welcome distraction from a heart-pounding stair climb, the 27-inch HD touchscreen on the STEPR+ goes above and beyond. As our tester discovered, a lot of the usual suspects — Netflix, YouTube, Spotify, and more — come preloaded on the super-sized display. 

“It’s nice to just tap and stream whatever you want without fiddling with your own device,” they said. “But the best part? You don’t have to pay extra for it.” On some machines, you may have to subscribe just to access streamers like these, but on the STEPR+, the streaming world is your oyster.

Well, mostly. “They’ve been talking about coming out with a companion STEPR app, but for now, you have 36 preloaded workouts to follow,” our tester said. “So if you want to stream one of their workouts, it’s nice to follow along with a trainer for free.” 

Our tester doesn’t think these 36 workouts quite match the scenic hikes and walks from the best fitness apps. The available programming is still pretty good, though, and earned a 4 out of 5.

While the rotating-step design of the STEPR+ might remind you of traditional commercial stair climbers, our tester thinks its coffee-table-sized footprint makes it feasible for smaller spaces, too. (8) “STEPR took commercial stair-climbing machines, shrunk them down so they could fit in most homes,” they said, rating its footprint and portability 5 out of 5.

Our tester also noted that while its narrow profile allows it to roll through most doors, its compact nature created more than one limitation. “When you’re doing a stair master workout at the gym, you can typically skip a step. The compact design on the STEPR+ doesn’t really let you do that,” they said. “Each step is short, too — 5.2 inches. It didn’t take long to get used to, but if you usually take long steps, it’s something to keep in mind.” Ergonomics earned a 3.5 out of 5.

Best Budget Commercial Stair Climber: Echelon Stair Climber Sport

Echelon Climber Sport

This climber can fold down when not in use, making storage under beds or in closets ideal for those short on space. There are three levels of manually adjustable incline and a turn knob to adjust resistance while you train. Track your progress with the built-in LED monitor or attach your phone to the device mount to stream programming.

Specs

• Price: $799.99
• Product Dimensions: 39” L x 22” W x 55” H
• Weight Capacity: 275lbs
• Resistance Levels: N/A
• Warranty: 1 year (5 years with Echelon Premier membership)

Pros

• Roughly $2,000 less than many commercial stair climbers
• Foldable design and wheels increase portability
• Large, comfortable pedals

Cons

• Unspecified resistance levels
• Extended warranty requires Echelon Premier Membership
• Our tester noticed a grinding noise during use

At roughly $2,000 less than many commercial stair climbers we’ve tested, the $799.99 price tag on the Echelon Climber Sport is a welcome sight for budget-conscious athletes. Save for the four AA batteries to power the monitor, this user-powered stair-climber requires zero electricity. While its onboard tech won’t win it any accolades, it’s certainly one of the best affordable stair climbers we’ve tried out. 

In addition to folding into more budgets, the machine itself can fold up for easier storage. Its 55-inch height was already roughly 10 inches below average, but when folded, it shrinks down to just 11 inches. 

However, getting to that 11-inch height wasn’t a walk in the park for our tester, a certified personal trainer, leading to a 3 out of 5 rating for footprint and portability. “I appreciate that this stair stepper folds, but it’s not the most intuitive process,” they said. “There’s a lot of plastic knobs you have to twist and tighten.”

Another plastic knob lets you adjust the resistance, but the resistance levels themselves are not specified. As such, we scored it a 2 out of 5 for adjustability. 

At this price point, however, we were happy to see at least three levels of manual incline. At the highest level, though, our tester started to question its durability. “While on it, the climber feels sturdy, but thinking about the small hooks keeping the machine in its angled incline position makes me nervous,” they said.

Most commercial stair steppers hover around $2,800. So, for $799.99, our tester thought the Stair Climber Sport deserved a 4 out of 5 for overall value, despite what they hoped was a one-off issue. “I do think it’s one of the best compact stair steppers I’ve used, but I did hear this scraping sound on each step,” they said. “I’m not sure if this is a problem with this individual piece of cardio equipment, or if it’s a problem more users are facing.”

Best Vertical Commercial Stair Climber: CLMBR Connected 02

CLMBR Connected 02

The CLMBR Connected 02 features adjustable handles for alternating grip positions, as well as a sturdy frame capable of holding up to 350 pounds. Additionally, there’s plenty of tech strewn across the profile, including an integrated app delivering on-demand classes, challenges, guides, and more.

Specs

• Price: $3,995
• Product Dimensions: 35” L x 32” W x 88” H
• Weight Capacity: 350lbs
• Resistance Levels: 11
• Warranty: 1-year frame and parts

Pros

• Vertical design minimizes footprint
• Climbing motion provides intense full-body workouts
• 21-inch touchscreen streams CLMBR programming

Cons

• CLMBR subscription costs $39.99 per month
• Per our tester, assembly was a pain and required two people
• Warranty is weak compared to other commercial models

The vertical orientation of the CLMBR Connected 02 not only requires less floor space than typical commercial stair climbers, but the moving arms can also get your upper body in on the action. Its 11 levels of magnetic resistance also let you adjust the intensity when your arms and shoulders start barking. Its vertical design, and the total-body workouts it affords, prompted a 4 out of 5 rating for ergonomics from our tester, a CrossFit Level-1 trainer.

In fact, seven total categories earned at least a 4 out of 5. While many of the best vertical climbers could be described as “utilitarian,” the 21-inch HD touchscreen on this model earned its tech capabilities a 5 out of 5 from our tester. “The screen is really great, and the ability to tilt it forward made it possible for me to view the screen while I took classes off of the trainer,” they said.

With the Premium-level CLMBR app subscription ($39 per month), you can access on-demand programming, challenges, and community-based features like competitions. Our tester rated CLMBR’s programming 5 out of 5, but noted that a membership may not be a prerequisite for everyone. 

“I also like that you can still operate the CLMBR in manual mode if a CLMBR app subscription is out of your budget. You can still generate a worthwhile workout experience, ” they said. “I will say, though, that I think the interactive programming is worth the $39.99 monthly charge.”

Given its vertical design, we paid extra attention to its stability. “I wasn’t worried about the machine falling or anything,” said our 6-foot-3-inch tester when they rated its durability 4.5 out of 5. 

We don’t anticipate long-term issues with the aluminum build, but the one-year warranty garnered just a 3.5 out of 5 from our team. Many cardio machines, including stair climbers, in this price range offer 10-year or lifetime frame warranties.

Read our full CLMBR Connected 02 Review.

Best Compact Commercial Stair Climber: Bowflex Max Trainer M6

Bowflex M6 Max Trainer

Tight on space but still want to experience the low-impact benefits of elliptical training? The Bowflex M6 Max Trainer boasts a vertical orientation that shrinks the overall footprint to 8.31 square feet, yet the plane of motion can still be ideal for comfortable training with a heightened sense of muscle-boosting potential, especially across your posterior chain and legs.

Specs

• Price: $1,299
• Product Dimensions: 46″ L x 26” W x 64.2″ H
• Weight Capacity: 300lbs
• Resistance Levels: 16
• Warranty: 2-year frame, 2-year mechanical parts, 90-day labor

Pros

• Vertical orientation minimizes footprint
• Adaptive Max Trainer-specific workouts available on JRNY app
• Fixed and moving handles

Cons

• No touchscreen display
• JRNY subscription costs additional $19.99 per month
• Per our tester, it’s awkward to move

If most commercial stair climbers are roughly the size of a loveseat or recliner, the Bowflex Max Trainer M6 compares more to an end table. (8) The 8.31 square feet it takes up is around 20 percent less than a typical stair climber, which helped make it some of the best compact exercise equipment we’ve used. 

Its footprint and portability also earned a 4.5 out of 5 from BarBend editorial member and certified personal trainer Kate Meier. “It’s super narrow and pretty compact overall, so it’s great for small spaces,” she said. 

Instead of climbing a rotating staircase, though, you’ll be pumping elliptical-style pedals. Meier rated the ergonomics and adjustability of its hybrid design a 4.5 out of 5. “It has both fixed handles and moving arms, plus the big textured pedals you’d see on an elliptical,” she says. While it may not quite feel like you’re marching up the Empire State Building, we think you’ll still be able to work up a sweat via the JRNY app. 

For about half the cost of fitness apps like iFIT ($39.99) or Peloton ($44), JRNY ($19.99) tailors M6-specific workouts that factor in your metrics and workout history. As Meier learned, these workouts can be sneaky butt-kickers. 

“This machine is designed for HIIT training and the JRNY workouts reflect that,” she said. “They are usually just 15 minutes or less and they really are killer.” Add in the five preset workouts, and its programming was dynamic enough to earn a 4.8 out of 5 from Meier.

However, since there’s no built-in touchscreen, those workouts require you to set up your own device on the media shelf. “I think it’s a little pricey for a machine that requires you to bring your own device,” she said, rating the Max Trainer M6’s 3.5 out of 5.

Read our full Bowflex Max Trainer M6 Review.

Benefits of Commercial Stair Climbers

As our expert reviewer and BarBend editorial member Kate Meier explains, the workouts on tap from these machines are no joke. “Stair climbers are exceptional at boosting your heart rate, increasing muscular endurance in the lower body, and even potentially building some strength in the legs.” she says. “Even a short, 10-minute workout on a stair climber can send your heart rate soaring.”

• Durability: Commercial stair climbers have steel builds that are meant to hold up to consistent use over long periods of time. Since you’re investing a decent chunk of change, it’s nice to know you’ll be getting a machine you can count on for the long haul.
• Accessibility: Because climbing stairs is something we all do daily, you most likely won’t be learning new techniques, like, say, the stroke of a rowing machine. Meier adds, “Stair climbers are great for anyone looking to get an intense workout in a short amount of time.”
• Lower-Body Strength Training: In addition to being one of the best cardiovascular exercises, stair climbing can help target lower-body muscle groups like the quads, calves, and glutes. (3) This can provide a challenge to your legs on a machine more compact than most treadmills or ellipticals.

How Much Do Commercial Stair Climbers Cost?

The commercial stair climbers on our list range in price from $799.99 to $7,495. Higher-priced options typically offer the rock-solid durability to hold up to constant use, along with technology like touchscreens and dynamic programming. More budget-friendly models lack the frills of app-connected machines, but can still make you sweat. 

Best Commercial Stair Climber Overall	Jacobs The Stairway	$7,495
Best Versatile Commercial Stair Climber	NordicTrack FS10i	$1,999
Best Commercial Stair Climber for Trainer-Led Workouts	ProForm Pro HIIT H14	$1,799
Best Commercial Stair Climber for Comfort	Bells of Steel Blitz Stepper	$1,499.99
Best Commercial Stair Climber for Streaming	STEPR+	$4,999.99
Best Budget Commercial Stair Climber	Echelon Stair Climber Sport	$799.99
Best Vertical Commercial Stair Climber	CLMBR Connected 02	$3,995
Best Compact Commercial Stair Climber	Bowflex Max Trainer M6	$1,299

What to Consider Before Buying Commercial Stair Climbers

Before adding a commercial stair climber to your gym or home, make sure it falls within your budget, but also consider how it will fit in your space and how much use it will get. In the wise words of BarBend expert reviewer Kate Meier, “A machine is only good if you’ll use it.” Here are a few of the main considerations to keep in mind when you’re looking for your new commercial stair climber.

Price 

Depending on their builds or onboard technology, you can find commercial stair climbers for as little as $800 or as much as nearly $7,500. For the most part, these machines hover around $2,800, so before writing that check, consider just how much money you can afford to invest. 

The pricier options you’ll find lining the walls of commercial gyms are built for constant use from athletes of differing fitness levels, so if you’re stocking one of these gyms, the price tag may be justified. On the other hand, if your new stair climber is going to be a nice-to-have in a home or garage gym, you may be fine with a more affordable option.

Available Space 

While most fitness equipment is space-hungry, commercial stair climbers can be relatively compact. One factor to keep in mind, though, is their height. Many can be used under normal 8-foot ceilings, but double check the clearance your machine requires. Before you start planning out your stairmaster workouts, we also recommend measuring vertically and horizontally so you can operate your stair climber safely.

Usage Rate 

The hulking machines you’ll find in commercial gym settings are hulking for a reason. They need to support constant use from users of all fitness levels. Think about how often the stair climber on your wish list will be used, especially if you’re setting up a commercial gym or fitness center like those in apartment buildings or hotels. More expensive models typically have the commercial-grade steel builds to hold up to consistent usage.

Resistance Levels

A commercial stair climber with a wide range of resistance can offer the varied intensity to keep your cardio workouts challenging. As Meier describes, being able to up the resistance is a big part of the muscle-building potential of these machines.

“This wouldn’t be in the same way you could build muscle strength and power through doing loaded exercises like squats,” she says. “But you may still feel stronger in your legs when it comes specifically to climbing movements like walking uphill or climbing stairs.”

Commercial Stair Climbers FAQs

What is the best commercial stair climber?

The Jacobs Ladder Stairway GTL is our top commercial stair climber because its powder-coated steel frame can hold up to consistent use. The user-powered design allows you to set it up anywhere in your gym or home without being tethered to a wall outlet.

What are the different types of stair climbers?

From mini stepping machines that can slide under a desk to robust commercial models, stair climbers come in all shapes and sizes. The options you’ll see in commercial settings typically use a rotating staircase to simulate climbing in the real world, while some mid-range or budget-conscious models utilize a pedal-pumping design reminiscent of the best ellipticals.

What is the difference between stair climbers and stair steppers?

The affordable mini stair steppers that you’ve seen all over social media are lightweight and portable versions of true stair climbers. Best suited for beginner athletes, these compact machines can help get your heart rate up and save some floor space. Stair climber machines and commercial steppers that you might see at the gym can simulate climbing real stairs. They also usually include adjustable resistance that can ramp up the intensity of your workout.

References

1. Calories burned in 30 minutes of leisure and routine activities. Harvard Health. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
2. Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135.
3. Zimmermann, C. L., Cook, T. M., Bravard, M. S., Hansen, M. M., Honomichl, R. T., Karns, S. T., Lammers, M. A., Steele, S. A., Yunker, L. K., & Zebrowski, R. M. (1994). Effects of stair-stepping exercise direction and cadence on EMG activity of selected lower extremity muscle groups. The Journal of orthopaedic and sports physical therapy, 19(3), 173–180. 
4. Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/
5. Minasian, K. (2018a, September 7). How to measure your space for a recliner. Living Spaces. https://www.livingspaces.com/inspiration/ideas-advice/shopping-basics/how-to-measure-your-space-for-a-recliner
6. How wide and tall is your door?. North Georgia Replacement Windows. (n.d.). https://www.ngwindows.com/blog/standard-door-sizes 
7. Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.
8. Cocreativeinteriors. (2022, March 17). Standard Furniture Size Guide. CoCreative Interiors. https://cocreativeinteriors.com/2022/03/standard-furniture-size-guide/

Treadmills can vary significantly in price, quality, and features, but no matter how you slice it, purchasing a home treadmill is a significant investment with many factors to consider. If you’re in the market for one of the best treadmills, chances are you already know to look for relevant features, the right size, and the right motor output at a cost you can afford. But don’t overlook a key factor in purchasing expensive fitness products like ellipticals and treadmills — the warranty.

The warranty can be a good indicator of the quality and the manufacturer’s confidence in their product. If nothing else, it can provide peace of mind that replacement parts, repairs, and manufacturing defects will potentially be covered. But because all warranties are not created equal, we’ve compiled this treadmill warranty guide to share what constitutes a great warranty. We also discuss valuable warranty information, including what’s included in most warranties, the different types of warranties, and things that can void them.

Best Treadmill Warranties

Ideally, you want to purchase a treadmill that will need minimal repairs throughout your ownership, but considering the complexity of a treadmill and the impact it takes over time, it’s not uncommon for one to need repairs or replacement parts.

While there is some correlation between high-end treadmills and great warranties, that’s not a hard and fast rule. Some of the best budget treadmills from Sole Fitness and Horizon Fitness offer lifetime warranties on their frames and motors. So, how do you know what’s a “good” warranty? 

BarBend expert reviewer Amanda Capritto suggests “looking for 10 years on the frame, at least 2 years on parts, and at least 1 year for labor” for optimal warranty coverage.

What’s Included in a Treadmill Warranty

Treadmill product warranties are typically broken down into four components: frame, motor, parts/electronics, and labor. Often, each will have its own warranty duration. Manufacturers differentiate warranties based on the cost and complexity of the component.

Parts that are more prone to general wear and tear — like running belts and treadmill decks — have shorter warranties. (Just in case you needed another reason to stay on top of our tips for treadmill maintenance.)

Two important notes on treadmill warranties:

• Different models from the same manufacturer can have different warranties.
• Treadmills built for home use will have different warranties than those built for commercial use.

Below is a breakdown of standard warranties on different components from well-known fitness equipment brands. 

	Motor	Frame	Parts	Labor
NordicTrack	2 years	10 years	2 years	1 year
Precor	Up to 10 years	Lifetime	Up to 10 years	1 year
Life Fitness	Up to 10 years	Lifetime	Up to 7 years	1 year
Bowflex	5 years	15 years	1 year	2 years
ProForm	2 years	10 years	2 years	1 year
Peloton	3-5 years	5 years	1 year	1 year
Sunny Health	1 year	3 years	1 year	1 year
Sole Fitness	Lifetime	Lifetime	Lifetime	Lifetime
Horizon Fitness	Lifetime	Lifetime	1-5 years	1-5 years
Nautilus	10-15 years	10-15 years	3-5 years	1-2 years
Schwinn	10 years	10 years	2 years	1 year
Xterra	Lifetime	Lifetime	90 days -2 years	90 days -1 year
True Fitness	10 years	Lifetime	7 years	1 year

Frame

The frame of a treadmill can be compared to the frame of a car — the solid structure that holds it all together. Since the frame doesn’t have moving parts and is often constructed of durable materials — steel or aluminum — manufacturers tend to offer a longer warranty than on other components. 

Out of all the cardio equipment on the market, treadmills receive an enormous amount of impact from the continuous pounding of feet so a sturdy, well-constructed frame is vital for an enjoyable workout. For a standard frame warranty, you’ll ideally want a model that offers at least 10 years.

Motor

The drive motor in a treadmill produces the mechanical energy to rotate the walking belt around the treadmill deck. Without your treadmill motor, it would be rendered useless.

The drive motor plays an important role in how fast a treadmill can go, how much weight it can sustain, and for how long it can sustain it. Not every treadmill user needs the kinds of powerful CHP motors you’ll find on the best treadmills for running, but exercise equipment with one will surely have a higher price tag.

On less expensive treadmills, you can expect a lower-quality motor — hence why some warranties on these models can be shorter. Look for a motor warranty that’s at least 5 years.

Parts and Electronics

The parts and electronics of a treadmill typically have a shorter warranty period, as these components are more likely to need replacement over a period of time. These components typically rely on the user to perform regular maintenance, know how to lubricate a treadmill, and handle the fitness equipment with proper care.

Even in high-end treadmills, wear items like belts, rollers, bearings, and wires will need to be periodically replaced over the course of ownership so the warranty period is inevitably shorter. (Some as short as 90 days — yikes!)

Look for at least a one-year parts warranty period, but note that many offer much longer. Brands that offer quality workmanship typically have more confidence in their product. 

Labor

Let’s just tell it like it is — labor is expensive. And the older your beloved cardio equipment gets, and the more miles it racks up, the more likely it’s going to need labor-intensive repairs.

Because of these reasons, manufacturers typically offer a year warranty, although some higher-end brands offer a two-year labor warranty. But all of this is irrelevant if you’re purchasing one of the best Sole treadmills, which boasts a lifetime labor warranty. (And a lifetime warranty on just about everything else…. showoffs.)

Types of Treadmill Warranties

Different types of warranties provide varying coverage and protection. Here are some important factors to check in warranties. 

• Coverage Period: The coverage period, which tends to start from the date of purchase, is the period in which the manufacturer will cover repairs or replacements. The coverage period can vary widely depending on the product and manufacturer.
• Covered Components: This speaks to the specific components that are covered, such as the frame, treadmill motor, labor, and parts. 
• Exclusions: These are the specific things not covered. 
• Conditions: These are the conditions that must be met for the warranty to be valid. For example, you can void your warranty on some treadmills by keeping them in a room that isn’t climate-controlled. 

Manufacturer’s Warranty

A manufacturer’s warranty provides peace of mind to the consumer and gives confidence that the product is free from manufacturing defects or poor workmanship. A product warranty can provide value by assuring the consumer that the manufacturer stands behind its product and will essentially “make things right” if something goes wrong.

Limited Warranty

Federal law requires that all warranties disclose whether they are “full” or “limited.” (1) A limited warranty is more restrictive than a full warranty. It covers certain things, for a certain amount of time, to a certain extent.

Lifetime Warranty

A lifetime warranty is a guarantee that the product or part will be repaired or replaced for as long as the original purchaser owns it. You’ll still want to check the stipulations, though, as they vary from brand to brand. Here are some important factors of a lifetime warranty. 

• It typically only covers the original purchaser.
• Some manufacturers have varying definitions of “lifetime.”
• It’s often contingent on proper use, product registration, and proof of purchase.

Extended Warranty

If you’ve invested in one of the best high-end treadmills and you plan to grow old with it, or you simply see the value of protecting your assets, you may want to consider purchasing an extended warranty.

It acts as an extension of the standard warranty and may include additional services and benefits, a longer warranty duration, additional covered components, or enhanced services.

Used Treadmill Warranty

Buying a used treadmill can have its advantages, like a lower cost and not having to eat the depreciation on a brand new big-ticket item. But it comes with disadvantages, too — like not having a warranty or assurance on the quality of the treadmill parts.

Most warranties from well-known fitness brands, including NordicTrack, Horizon, and Life Fitness, only apply to the original owner and aren’t transferable. However, some extended warranties may transfer.

If you want the assurance of a treadmill warranty but purchased it secondhand, companies like Upsie.com offer coverage for new and used treadmills, ellipticals, and other fitness equipment.

Voiding a Treadmill Warranty

Imagine having something go wrong with your new treadmill and finding out it’s not covered because of something you did (or didn’t do) that voided the warranty. You may break out your tiny violin.

Check the specifics of your warranty by contacting customer service with your make, model, and serial number. 

Below are some common ways you can void a treadmill warranty. 

• Exceeding the weight limit
• Lack of maintenance (ie: lubrication, cleaning, and belt care)
• Exposure to moisture or high temperatures
• Storing it in a non-climate-controlled environment
• Improper transportation
• Rough use
• Using improper voltage
• Improper usage (ie: home treadmill in a commercial setting)

[Related: Best Walking Treadmills]

Final Word

An awesome warranty can provide peace of mind and assurance, but the best warranty is the one you never (or rarely) have to use. Treadmill warranties vary from brand and model and differentiate the duration and coverage based on the treadmill component.

A hefty price tag doesn’t always mean a great warranty, and a budget treadmill doesn’t always mean a poor warranty. Be diligent in learning about what is covered under your potential new treadmill’s warranty and for how long it’s covered. Cover your bases by verifying with customer service what will void a warranty to ensure you can take full advantage of its coverage should anything go wrong with your fitness equipment.

Treadmill Warranty Guide FAQs

References

1. Amy Loftsgordon. “What’s the Difference Between a ‘Full’ Warranty and a ‘Limited’ Warranty?” Lawyers.com, May 16th, 2023. https://legal-info.lawyers.com/consumer-protection/warranty-rights/difference-between-full-warranty-and-limited-warranty.html

Most pieces of cardio equipment scream “gym” — but if you’re looking for something to use in your living room, it’s fair not to want a massive black piece of heavy machinery. Allow us, then, to introduce you to the Original WaterRower, a solid wood water rowing machine invented in 1988 by John Duke, an Yale engineer and a candidate for the US National Rowing Team. He wanted to replicate the experience of rowing on water with a piece of “fitness furniture” that could blend into living spaces like art — and to be honest, we think he did a pretty fantastic job. 

WaterRower has become the brand of record for aesthetically pleasing water rowing machines, and their Original WaterRower is just as beautiful as it is functional. It’s a mid-range model made of solid oak wood and gives you all the benefits of many of the best rowing machines without being an eyesore. What it lacks in techy bells and whistles, it makes up for with solid construction, a smooth stroke, and plenty of style. If this sounds like what you’re looking for, read on for our full WaterRower review; our expert team of certified personal trainers and CrossFit coaches personally tested this rower (along with about 20 others) and can tell you everything you need to know.

Main Takeaways

• For a little over $1K, you get solid oak wood construction and soothing water-powered resistance, which make for a luxe rowing experience.
• You can store the rower vertically to take up just a doormat’s worth of floor space.
• You’ll need to buy a device arm for an extra $75 to stream workouts or make do with the basic, non-Bluetooth-compatible LCD display.

WaterRower Highlights

WaterRower is the company for wooden water rowing machines — think: like the Astroturf of fake grass flooring — and their original machine is as solid a pick as the wood they craft their rowers from. They make fancier models under different names, but the Original WaterRower comes in at a mid-range price point. You get a smooth rowing experience without paying extra for bells and whistles — plus, we think this machine looks stunning in almost any home. This is the rower you’ll want if you plan to exercise in your living room or bedroom and don’t want it ruining your decor. 

The Original WaterRower comes in a variety of wood types, but we tested the oak. It has a stable dual-rail design and comfy seat that can support athletes up to 700lbs — higher than any other rowing machine we’ve seen, making it easily one of the best rowing machines for heavy people. Though it doesn’t fold, the Original WaterRower can pivot upright for compact vertical storage, as long as your ceilings are at least seven feet tall.

Water rowing machines, in general, don’t have adjustable resistance the way that magnetic or air rowers do, but that doesn’t mean they can’t be challenging. The faster you row, the more resistance you’ll feel as the flywheel pushes against the water in the tank. This gives your strokes a distinct feel (most similar to rowing a boat on actual water) and also creates a meditative whooshing sound that many people, including our tester, absolutely love. 

The main area the Original WaterRower falls short is in tech capabilities. The basic LCD monitor doesn’t have Bluetooth compatibility, and there’s no device holder for a phone or tablet to stream workouts (though you can buy one for an additional $75). Really, if you’re looking for more tech, you may be better off heading into high-end rower territory, including a few of WaterRower’s parent company’s other models like the Performance WaterRower or Ergatta Rower.

[Related: Ergatta Rower Review]

In all, with an Original WaterRower, you’re getting access to low-impact, full-body cardio right in your home and in a pretty gorgeous package — you might as well consider this a piece of furniture. And for $1,099 plus a generous warranty? That’s really not a bad deal.

Training With the WaterRower

We rated the Original WaterRower on a scale of 1 (lowest) to 5 (highest) across 13 categories (more on that in our BarBend Equipment Testing Methodology), including durability, footprint, tech capabilities, and more — and our hands-on tester was a big fan. They gave the rower a 4 out of 5 for overall workout experience; nothing life-changing, but not disappointing to say the least. 

The Original WaterRower is a pretty mid-range machine with a mid-range price; it has a premium look and feel, but passes on fancy features to keep the price accessible. If you’re seeking out a specific look, a smooth ride, and minimal tech, it should fit the bill. “I’d change a couple small things, but for the price and the smoothness of the rower, I thought this was really great,” our tester said. Here are the standout features our tester loved.

Durability and Construction

This is where the WaterRower received the highest marks; our tester gave it a 5 out of 5 for both durability and construction. The rower’s frame is made entirely of solid oak wood and finished with Danish oil, which make it feel super sturdy under you as you row — especially compared to models made with plastic or that sit higher off the ground.

“There are zero parts that feel loose or like they might fall off. It feels like it was carved out of a solid block of wood,” our tester said. “There was no point during my workouts where I felt like it was shaking, rocking, or not completely stable on the ground. Even when I was rowing at higher intensities, there was enough tension and it felt quite smooth.”

Portability and Storage

The WaterRower weighs about 100 pounds with a filled water tank. Even though that sounds like a lot, it’s quite easy to move around, since you lift the rail end of the rower to pivot it up onto transport wheels. Our tester gave it a 4 out of 5 for portability even after scooting it around on carpet and turf. “I think the average person could easily move it,” they said. “All the weight is at the front of the rower where the water tank and flywheel are, so the end you pick up is really light weight.”

When you store the rower upright, it takes up an extremely small amount of floor space — about the size of an end table. You’ll just need to make sure your ceilings are at least 7 feet tall to accommodate the 82” height. The overall footprint is pretty standard for rowing machines; most non-folding water rowers made of wood are about the same size and weight.

Rowing Experience

This rower isn’t just pretty; it offers a premium rowing machine workout experience, too. Our tester was a big fan of the noise produced by the WaterRower, scoring it a 5 out of 5. “It isn’t loud per se, but it does produce noise — I found really relaxing and not distracting like air rowers can be,” they said. They also reported that the contoured seat was super comfortable and rolled smoothly along the dual rail. 

The handle and footboard may be hit or miss, depending on your personal preference. Our tester scored it a 3 out of 5 for ergonomics and 4 out of 5 for customizations. “The footstrap kept my feet in place the entire time I rowed, but it’s one single strap instead of two individual ones, which some people may not like,” they said. “And I would like the handlebar much more if it were slightly longer.” The dual rails accommodate a maximum 37” inseam and athletes up to 700lbs. 

Technology

No mid-range rower will have it all. In order to give you that beautiful, solid wood frame, the Original WaterRower compromises on tech. Understandably, our tester scored it a 2 out of 5 for programming and a 2.5 out of 5 on technology. “This machine has a basic monitor with some limited programming options to row according to time, distance, and intervals, but it honestly wasn’t the easiest to navigate,” they said. “There’s no Bluetooth or wifi connectivity.”

That said, you can level up the experience for some extra cash. If you buy the WaterRower ComModule separately for $79.95, you can make your rower Bluetooth compatible and use it to track your workout data in the free WaterRower Connect app. For another $75, you can get a phone arm that holds your device within view while you row, and an extra $10 will get you a tablet mount. (Even with these add-ons, you’ll still be paying less than the $1,499 Performance WaterRower, which comes with those two features plus longer rails, a longer handle, and a SmartRow ergometer.)  

What to Consider Before Buying a WaterRower

We’ve tested more than 20 different rowing machines, and though we have our personal favorites, the ideal rowing machine for every person will depend on their individual needs. Even the most similar rowers will have slight differences in features, ergonomics, or appearance. If the Original WaterRower is on your radar for potential purchase, you’ll want to carefully consider the following, in our professional opinion.

Do You Want a Water Rowing Machine?

Water rowers are just one type of rowing machine — and they aren’t the best fit for everyone. “The flywheel mechanism dictates the rower type,” explains BarBend expert reviewer Amanda Capritto. “Air rowers use fan flywheels; water rowers use fan flywheels against the resistance of water in a tank; magnetic rowers use electromagnetic resistance; and hydraulic rowers, which are less expensive but functionally limited compared to the other three types, use hydraulic cylinders in the handles to create resistance.” 

Compared to other types of rowers, the best water rowing machines can be a bit costlier, require more maintenance, and can be more difficult to move and store, since the water itself is heavy and can slosh around in the tank. However, they also make a soothing whooshing sound as you row and feel the most like rowing on actual water — something you just can’t get with other types of rowing machines. All this is worth keeping in mind as you decide which type of rower is best for you.

Dynamic Programming

Some rowing machines (like the Hydrow Rower or Peloton Row) come with built-in displays to stream scenic workouts or classes, but not this one. It has a basic LCD screen that shows your metrics, and comes with a few guided programs using intervals, time, or distance, but that’s all. If you plan to cue up workouts on your TV or do self-guided training, this will save you the cost of buying a built-in screen.

But if you’re looking to follow the best rowing apps or want connected, dynamic programming, this may not be the best rower for you. For an extra cost, you do have the option to turn your rower into a piece of connected equipment by buying a $75 phone arm, $10 tablet mount, and other smart rowing tools on the WaterRower website.

Available Space

Most rowing machines have similar dimensions when in use, running about 80 to 90” long, 20 to 25” wide, and 20 to 40” tall (the last of which depends largely on whether the rower has a built-in screen). Keep in mind, you’ll need about one or two feet of space behind and to the sides of the rower, so you have plenty of room for your stroke.

The biggest size differentiation you’ll find between rowers is in how much space they take up when stored. Many, including the Original WaterRower, can be tilted upright to take up about a doormat’s worth of floor space — you’ll just need to make sure your ceilings are high enough, and you are comfortable lifting it up and wheeling it close to the wall. The Original WaterRower fits squarely within the norm when in use (measuring 82” L x 22” W x 20” H) and can be stored vertically, taking up 20” x 22” worth of floor space, and standing 82” tall.

Maintenance

Water rowing machines, in general, require a bit of regular maintenance. It’s nothing too time consuming, but if you want your machine to last, you’ll need to give it a little TLC. Most importantly, WaterRower recommends adding a purification tablet to the tank every six months to keep the water clean and clear. 

You shouldn’t need to empty and refill the tank unless the water starts to change color and doesn’t return to normal after adding a purification tablet. (If that’s the case, you’ll need to empty the tank, flush it with clean water, refill, and add a purification tablet.) You’ll also need to keep the clutch and belt mechanism clear of dust by dusting or vacuuming, and occasionally wipe the rails clean with a damp cloth to prevent deterioration of the seat wheels.

WaterRower Vs. The Competition

There are a lot of great rowing machines out there, and it can absolutely become overwhelming to comb through the different models with competing features and specs. If you like the look and feel of the WaterRower but want to see how it stacks up against close competitors, we’ve got you. Out of the 20+ rowers our expert team has tested, we’ve singled out some models that offer a similar aesthetic as the WaterRower but with slightly varying prices, features, and footprints. 

	WaterRower	CityRow WaterRower A1 BLE	Trunk Water Rowing Machine	Ergatta
Price	$1,099	$1,299	$549	$2,499
Resistance	Water	Water	Water	Water
Dimensions	82” L x 22” W x 20” H	83.5” L x 22.25” W x 20” H (unfolded); 20” L x 22.25” W x 83.5” (folded, stored upright)	84″ L x 22″ W x 20″ H (unfolded); 30” L x 22” W x 44” H (folded)	86” L x 23” W x 40” H (unfolded); 22.5” L x 23” W x 86” H (folded, stored upright)
Weight Capacity	700lbs	325lbs	330lbs	500lbs
Weight	66.5lbs (without water); 103.5lbs (with water)	61lbs (without water); 98lbs (with water)	60.6lbs (without water)	76.5lbs (without water); 105lbs (with water)
Display Type	S4 Performance Monitor – LCD	LED, backlit Bluetooth monitor	LCD	17.3” HD Touchscreen
Construction	Solid oak wood	Solid oak wood; aluminum monorail	Solid wood	Solid cherry wood
Vertical Storage?	Yes	Yes	Yes	Yes; foldable
Warranty	3 years on components, 5 years frame (with product registration)	3 years on non-electric components, 5 years frame	None	5 years

The CityRow WaterRower A1 BLE has an aluminum monorail instead of a wood dual rail, an included phone arm, and a Bluetooth-enabled display. Trunk is a foldable budget pick coming in at near $500 but still offers a sleek wood look. Finally, Ergatta is the crème de la crème as far as wooden water rowers go — and the hardware is only enhanced by the built-in touchscreen display and top-notch streaming experience. (Worth noting: Both the CityRow Rower and Ergatta machines fall under the same WaterRower parent company — they really have the market covered when it comes to wooden water rowers.)

Places to Buy a WaterRower

You can buy the WaterRower Original through their website, on Amazon, via some third-party equipment retailers like FitnessDirect, and even from the MoMA Design Store.

Customer Experience

If you buy the machine directly from WaterRower, shipping costs $99 in the continental US. The product typically ships within one to three days of your order, and shows up on your door in two or three boxes. It requires some basic assembly, which Amazon reviewers say is pretty straightforward, but can take an hour or two.

If you’re not happy, you can return the WaterRower within 30 days from the delivery date. To qualify, items must be in their original packaging and undamaged. However, if you’re unsure whether you’ll like the rower, you may want to consider the company’s rental program, which starts at $39 per month and includes rent-to-buy options.

The company also offers a stellar WaterRower service website with all the support you might need, including assembly instructions and videos, troubleshooting resources, software help, and request forms for spare parts, service, or purification tablets (of which you get a complimentary three-year supply with purchase).

Warranties

The purchase of a WaterRower comes with a one-year warranty valid from the date the product is shipped. However, if you register the product with the company within the first year of purchase, your warranty will be upgraded to three years for components (not including touchscreen electronics, electronics accessories, and rechargeable batteries) and five years on the frame. If you buy any replacement parts, those will come with a warranty of 90 days after the date of shipment.

Company Information

WaterRower Inc. was founded by John Duke in Warren, Rhode Island in 1987. Now, it’s part of the German fitness company NoHRD, which makes other high-end fitness equipment including treadmills, free weights, and stationary bikes out of wood. In addition to the WaterRower, the company is behind many of the best water rowing machines in the US, including Ergatta and CityRow machines. US customers can contact the company by calling (800)-852-2210 or (401)-247-7742 or emailing info@waterrower.com or support@waterrower.com.

In Conclusion

If it isn’t obvious by now, we’re big fans of the WaterRower design — and that’s not the only thing it has going for it. If you’re on the hunt for a machine that’ll add to your home’s style instead of detract from it, this mid-range model will certainly do the job while offering a premium rowing experience — and without breaking the bank. The biggest downside is lack of techy features; if you’re looking to meticulously track workout data or stream workouts directly on your rower, you’ll need to buy several accessories or level up to another WaterRower model. But between the soothing whooshing sound of the water flywheel and the frankly zen wooden design, this rowing machine could actually implore you to unplug and enjoy some mindful movement. 

FAQs

References

1. Relationships among muscle characteristics and rowing performance in collegiate crew members. The Sport Journal. (2022, January 14). https://thesportjournal.org/article/relationships-among-muscle-characteristics-and-rowing-performance-in-collegiate-crew-members/

Check out what Mal O’Brien, 2022 CrossFit Games runner-up, eats on a typical day.

Last updated on June 27th, 2024

At the elite level of any sport — including CrossFit, where 20-year-old Mal O’Brien has built a reputation as perhaps one of its next great generational talents — performing well is about more than checking boxes.

O’Brien, who made history as the youngest Individual athlete to ever podium at the CrossFit Games in ’22 when she was just 18, is on temporary hiatus from competitive fitness. But that doesn’t mean she’s taking it easy on the weights or in the kitchen.

[Related: Best Multivitamins for Women]

On Jun. 26, 2024, O’Brien shared a “full day of eating” breakdown on social media. Let’s take a look at what O’Brien has on her plate these days and dig into why the 2021 CrossFit Rookie of the Year “doesn’t track macros.”

Mal O’Brien’s Full Day of Eating

O’Brien shared a six-meal “typical day’s” menu containing a variety of different food sources and flavor profiles. Note that she did not specify portion sizes or macronutrient content for her meal plan. We’ll take some guesses, but bear in mind that these are approximations.

• Meal 1: Everything bagel, two whole eggs, coffee, water with electrolytes
• Meal 2: Reign Total Body Fuel (pre and intra-workout)
• Meal 3: 1st Phorm protein powder, greek yogurt, peanut butter, raspberries, blueberries, dry cereal
• Meal 4: Burrito with turkey, tzatziki, lettuce, and fat-free cheese, pickles, sliced apple
• Meal 5: Sirloin steak, jasmine rice, salsa, spinach, parmesan cheese

[Related: Best Pre-Workout Supplements for CrossFit]

Sweet Tooth: For dessert, O’Brien put together a bowl of “random things” from her pantry, including crackers and some chocolate.

Calories & Macronutrients

O’Brien didn’t specify portion sizes and, by her own admission, did not track the calorie or macronutrient content of her meals. That said, we can make a few educated guesses based on recommended nutritional guidance for athletes.

• O’Brien weighed around 135 pounds at the Games in 2022. Assuming she’s roughly maintained her weight, we can estimate that she’s consuming between 100 and 140 grams of protein, which studies indicate is around the ideal range, based on body weight, for athletes who partake in strength training. (1)
• Based solely on the estimated portion sizes of O’Brien’s meals, we’ll estimate her daily calorie intake lands somewhere between 2,300 and 2,800 calories.
• A 2023 narrative review noted that athletes should consume between 20 and 35% of their calories from dietary fat. (2) If O’Brien lands in the middle of that range and gets roughly a quarter of her total calories from fat, she may be eating around 60-70 grams of fat.
• Which leaves carbohydrates; based on these calculations, O’Brien should have roughly 300 to 360 grams of carbs on her plate each day.

Again, we’ll stress that these numbers are rough approximations and may not be reflective of O’Brien’s specific nutritional needs.

[Related: Best Probiotic Supplements for Women]

Why Mal O’Brien Doesn’t Track Macros

O’Brien received a handful of questions about her diet from commenters on social media, one of whom prompted her for a specific breakdown of her macronutrients.

• “I don’t track [macros],” O’Brien replied. “Every day is different; I eat a variety of foods and listen to my hunger cues and cravings.”

[Related: Best Barbells for CrossFit Workouts]

She’s describing a practice known as intuitive eating. According to BarBend Expert and PhD Gabrielle Fundaro, intuitive eating is defined as “letting your body’s natural signals and impulses guide your eating habits instead of relying on an external structure or system like a guided diet or meal plan.”

Intuitive eating behaviors are closely aligned with (but not identical to) flexible dieting. So what does the science say about intuitive eating, exactly?

• A systematic review from 2021 remarked, “Little evidence suggests that [intuitive eating] interventions influence energy intake or diet quality.” (3)
• However, other data argue that practices like intuitive eating are more sustainable than rigid dietary protocols and provide more robust micronutrient intakes. (4)
• “Flexible” dietary behaviors, rather than “rigid restraint” (viewing specific foods as ‘bad’ or ‘good’), are commonly shown to be more effective at helping people maintain or lose weight. (5)

O’Brien may not have her protein, carb, and fat boxes filled to the letter, but her flexible approach to fueling cardio workouts and strength training sessions is based in legitimate science.

Since O’Brien isn’t aiming to dive into a bodybuilding contest prep diet anytime soon, and likely isn’t prioritizing drastic weight shifts during her extended off-season, her full day of eating and flexible diet plan are right on the money.

More CrossFit News

References

1. Phillips SM. Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition. 2012;108(S2):S158-S167. doi:10.1017/S0007114512002516
2. Amawi A, AlKasasbeh W, Jaradat M, Almasri A, Alobaidi S, Hammad AA, Bishtawi T, Fataftah B, Turk N, Saoud HA, Jarrar A, Ghazzawi H. Athletes’ nutritional demands: a narrative review of nutritional requirements. Front Nutr. 2024 Jan 18;10:1331854. doi: 10.3389/fnut.2023.1331854. PMID: 38328685; PMCID: PMC10848936.
3. Grider, H. S., Douglas, S. M., & Raynor, H. A. (2021). The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review. Journal of the Academy of Nutrition and Dietetics, 121(4), 709–727.e1.
4. Helms ER, Prnjak K, Linardon J. Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review. Sports (Basel). 2019 Jul 16;7(7):172. doi: 10.3390/sports7070172. PMID: 31315180; PMCID: PMC6681103.
5. Westenhoefer, J., Engel, D., Holst, C., Lorenz, J., Peacock, M., Stubbs, J., Whybrow, S., & Raats, M. (2013). Cognitive and weight-related correlates of flexible and rigid restrained eating behaviour. Eating behaviors, 14(1), 69–72.

Featured Image: @malobrien / Instagram

Hybrid athlete Kristi Eramo O’Connell shines across multiple disciplines, including CrossFit, marathons, ultra-marathons, and strength training. She frequently shares insights into her training routines and nutritional habits on social media platforms.

Injuries are the bane of any runner’s existence. On June 23rd, 2024, O’Connell uploaded a video to her YouTube channel offering advice on avoiding running injuries, including:

Check it out below:

[Related: A Guide to the Best Pre-Workouts]

Shin Splints

Shin splints are often the result of runners intensifying their training excessively, either by increasing their mileage too quickly or failing to allow adequate rest periods for recovery.

“Shin splints typically manifest with a sharp pain along the shin bone typically caused by inflammation of the muscles and tendons around the tibia,” explained O’Connell. 

Shin Splints Prevention

Fortifying the muscles around the shin can help fend off shin splint injuries. O’Connell’s curated exercise regimen designed to prevent shin splints includes:

• Tibialis Raise
  • Performed seated or leaning back against a wall.
• Calf Raise
  • Place a soft ball between the heels.
• Single-Leg Wall Leaning Calf Raise
• The Solus Farmer’s Carry
• Tibialis Anterior Raises With A Band
• Pogo Hop
• Band Assisted Ankle Dorsiflexion

“These exercises increase the strength and endurance of the anterior tibialis and the soleus muscles,” explained O’Connell. “[They] support the shins and are often the muscle groups that tend to get neglected in training.” 

Runner’s Knee

Runner’s knee is typically marked by persistent pain around or behind the kneecap, often due to overuse or muscle imbalances. This condition can significantly impact daily activities. Weak hip muscles can compromise the lower body’s stability and alignment, leading to heightened stress on the knee joints.

“The root cause often lies in weak hip muscles, which affect the stability and alignment of the entire lower body kinetic chain,” O’Connell identified. “When the hip muscles are weak, it can lead to compensations and increased stress on your knee joint.”

Runner’s Knee Prevention

Below is O’Connell’s curated list of exercises designed to strengthen the hip muscles and alleviate knee stress, which can help prevent runner’s knee.

• Single-Leg Pallof Press
• Goblet Hold Heel Tap
• Forward Side & Reverse Heel Tap
• Hip Hike
• Captain Morgan Exercise
• Bridge With Hip Flexor March
• Single-Leg Romanian Deadlifts with Row
• Lateral Bounding with a Monster Band
• Banded Toe Step Back
• SI Joint Abduction & Clamp Gel
• Single-Leg Kettlebell Pass in a Romanian Deadlift Position

“These target the hip muscles and enhance stability and strengthen the lower body, reducing the likelihood of runner’s knee while creating strong stable hips,” says O’Connell. “Single-leg exercises also help close the gap between our dominant and weaker sides.”

IT Band Syndrome

O’Connell describes IT band syndrome as discomfort or tightness on the outer knee, stemming from the iliotibial band — a thick strip of tissue that irritates the bones on which it attaches through repeated friction. Strengthening the hip muscles, especially the glutes, can help minimize these symptoms.

IT Band Syndrome Prevention

O’Connell advocates for enhancing hip strength to boost hip stability as a more practical approach than stretching or foam rolling the IT band, thereby alleviating pressure on it. Below is O’Connell’s list of exercises aimed at preventing IT band Syndrome.

• Toe Step Back
• Goblet Hold Step Back
• The Captain Morgan’s Exercise 
• Standing Clamshell
• A Modified Side Plank With A Banded Abduction
• Single-Leg Pallof Press
• Reverse Nordics: Eccentric Quad Strengthening
• The Eccentric Step-Down

Plantar Fasciitis

Plantar fasciitis manifests as a sharp pain in the heel resulting from the inflammation of the plantar fascia, a band of tissue that links the heel bone to the toes.

According to O’Connell, maintaining proper foot mechanics and strengthening the foot and lower leg muscles are vital in managing this condition.

Plantar Fasciitis Prevention

Bolster foot strength to avert plantar fasciitis with O’Connell’s selection of exercises below:

• One Bare Foot Balancing
• Single-Leg Iso-Holds
• Calf Raise
• Soleus Farmer’s Carry
• Seated Calf Raises With Weight
• Banded Calf Raise

“These exercises help strengthen the muscle supporting fascia and improve foot mechanics to reduce the risk of plantar fasciitis,” she remarked.

Wrapping Up

O’Connell highlighted that incorporating strength training into a workout routine can significantly mitigate the risk of injuries during cardiovascular exercises like running.

A 2022 Review in Sports supports this assertion, suggesting that strength training can effectively decrease the likelihood of sustaining running-related injuries. (1)

“Running is fantastic for cardiovascular fitness and mental clarity, but it’s highly repetitive, which can lead to imbalances and overuse injuries,” expressed O’Connell. “During a run, quads, hamstrings, and calves do most of the work. Your core stabilizes you, and your arms swing for momentum. “However, many other muscles aren’t getting as much attention. Strength training targets those neglected muscle groups.”

• Strengthening the glutes can reduce the load on the knees.
• Strengthening the hip flexors can make strides more efficient.
• Strength training forties tendons and ligaments while also preserving bone density.

Incorporating strength training into your routine can significantly improve the ability to cope with the demands of running, thereby minimizing the risk of injuries.

O’Connell recommends a comprehensive approach that includes a warm-up before running, cardio, gentle stretching, and a cool-down period to aid recovery.

References

1. Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel, Switzerland), 10(7), 98. https://doi.org/10.3390/sports10070098

Featured image: @kristieramo on Instagram

Underdown won three of five events en route to gold.

Last updated on June 26th, 2024

The 2024 Britain’s Strongest Woman contest occurred on June 22, 2024, in York, England. Twelve elite strongwomen representing four countries competed in five events to crown a champion.

Lucy Underdown ascended the throne after the Loading Race, Dumbbell Press, Deadlift, Wrecking Ball Hold, and Atlas Stones, scoring 56.5 of a possible 60 points. Below are the full results:

2024 Britain’s Strongest Woman Results

1. Lucy Underdown (ENG) — 56.5 points
2. Rebecca Roberts (WAL) — 50 points
3. Donna Moore (ENG) — 48 points
4. Laura Baxter (SCO) — 39.5 points
5. Naomi Hadley (ENG) — 34.5 points
6. Andrea Thompson (ENG) — 28.5 points
7. Katie Smith (ENG) — 26 points
8. Claire Myler (WAL) — 21 points
9. Nicola Bennett (SCO) — 20 points
10. Chloe Brennan (ENG) — 19 points
11. Gemma Moore (IRL) — 14 points
12. Faye Pittman (WAL) — Five points

[Related: 2024 Austria’s Strongest Man Results — Jan Trettenbrein Atop the Podium]

[Related: 2024 U105 Strongman World Championships Results — Jiří Tkadlčík Triumphs]

2024 Britain’s Strongest Woman Event Results

Below are the results of each of the five events contested in York:

Loading Race

1. Andrea Thompson — Three in 28.67 seconds
2. Laura Baxter — Three in 37.76 seconds
3. Lucy Underdown — Three in 39.28 seconds
4. Rebecca Roberts — Three in 40.43 seconds
5. Donna Moore — Three in 42.09 seconds
6. Nicola Bennett — Three in 42.76 seconds
7. Naomi Hadley — Three in 42.88 seconds
8. Claire Myler — Three in 45.59 seconds
9. Katie Smith — Three in 47.81 seconds
10. Gemma Moore — Three in 49.92 seconds
11. Chloe Brennan — Three in 52.16 seconds
12. Faye Pittman — Two in 23.44 seconds

Dumbbell Press

The dumbbell weighed 60 kilograms.

1. Donna Moore — Six reps
2. Andrea Thompson — Five reps
3. Lucy Underdown — Four reps (T-third)
4. Laura Baxter — Four reps (T-third)
5. Rebecca Roberts — Two reps
6. Naomi Hadley — no lift
7. Katie Smith — no lift
8. Claire Myler — no lift
9. Nicola Bennett — no lift
10. Chloe Brennan — no lift
11. Gemma Moore — no lift
12. Faye Pittman — no lift

Deadlift

The deadlift for max reps weighed 220 kilograms.

1. Lucy Underdown — 13 reps
2. Rebecca Roberts — 11 reps
3. Naomi Hadley — Nine reps (T-third)
4. Andrea Thompson — Nine reps (T-third)
5. Donna Moore — Eight reps (T-fifth)
6. Katie Smith — Eight reps (T-fifth)
7. Claire Myler — Eight reps (T-fifth)
8. Laura Baxter — Five reps (T-eighth)
9. Nicola Bennett — Five reps (T-eighth)
10. Gemma Moore — Five reps (T-eighth)
11. Chloe Brennan — Three reps
12. Faye Pittman — Two reps

Wrecking Ball Hold

The wrecking ball weighed 225 kilograms.

1. Lucy Underdown — 93.22 seconds
2. Rebecca Roberts — 90.7 seconds
3. Naomi Hadley — 82.88 seconds
4. Donna Moore — 81.12 seconds
5. Chloe Brennan — 79.19 seconds
6. Laura Baxter — 74.01 seconds
7. Nicola Bennett — 68.54 seconds
8. Katie Smith — 57.58 seconds
9. Andrea Thompson — 56.8 seconds
10. Claire Myler — 49.73 seconds
11. Gemma Moore — 49.48 seconds
12. Faye Pittman — 11.42 seconds

Atlas Stones

Each strongwoman attempted to load four stones weighing 80 to 140 kilograms within the 60-second time cap.

1. Lucy Underdown — Four in 23.5 seconds
2. Rebecca Roberts — Four in 33.88 seconds
3. Donna Moore — Four in 29.22 seconds
4. Laura Baxter — Three in 20.23 seconds
5. Naomi Hadley — Four in 35.46 seconds
6. Andrea Thompson — Three in 41.34 seconds
7. Katie Smith — Four in 34.18 seconds
8. Claire Myler — Three in 27.11 seconds
9. Nicola Bennett — Two in 13.38 seconds
10. Chloe Brennan — Three in 26.8 seconds
11. Gemma Moore — Three in 40.47 seconds
12. Faye Pittman — Two in 18.64 seconds

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Featured image: @lucyunders_strongwoman on Instagram