Several fitness pioneers, such as Jack LaLanne, Joe Weider, and Arnold Schwarzenegger, have become household names. Another is Arthur Jones, the founder and creator of Nautilus machines and the godfather of High-Intensity Training (or Hi-Intensity Training, as Jones preferred). 

Many bodybuilding champions traveled far to learn the benefits of Nautilus and HIT first-hand from Jones. Canadian high school football player and bodybuilder John Robert Cardillo traveled 26 hours for such an opportunity. His miles were rewarded with two workouts. 

Cardillo told BarBend that his training partner, Dan O’Brien, “was so excited about meeting Jones that he drove from Niagara Falls to Deland, Florida, in 26 hours straight without a break.” 

Cardillo and O’Brien met Jones at Nautilus headquarters in Deland, FL. Jones rewarded him with an intense leg workout that pushed Cardillo to his limits. Jones invited Cardillo to return three days later for an upper body session. 

Before that session, the duo shared a unique warm-up — unloading a truck of machines because one of Jones’s employees did not show up that day. They spent five hours unloading, which Cardillo saw as an opportunity. 

It allowed me to show Jones I was not afraid of hard work. 

Once the task was completed, it was time to train. The session began with what many consider the most famous piece of Nautilus equipment, the Pullover machine. Unlike the dumbbell pullover, this machine provided 270 degrees of movement. Jones told Cardillo why Jones was so fond of it while showing Cardillo how it worked. 

“This is the best upper body exercise you will ever do,” said Jones. “I call it the upper body squat because it works every muscle in the upper body, similarly to how squats work the complete lower body.” 

Cardillo secured himself into the seat and began his second training session that week. He thought he reached failure at 12 reps, but Jones screamed for more. After three assisted reps, it was on to the second exercise, a lat pulldown connected to the same machine.

“When I reached failure, Jones pulled my arms out of the machine’s pads, grabbed my wrists, and made me reach up to grab a bar overhead, in front of me, and instructed me to start doing front pulldowns to my chest,” remembered Cardillo.

As Cardillo’s lats fatigued and burned, he learned another of Jones’s principles first-hand. “That is pre-exhaustion,” Jones said. Cardillo reported completing 15 reps, 10 on his own and five with Jones’s encouragement and spotting. 

How Pre-Exhaustion Works 

When Cardillo performed the pullover, his lats worked without assistance from his arms. His grip wasn’t needed, his biceps minimally involved. This isolation movement “pre-exhausted” the lats before transitioning to the pulldowns, a multi-joint movement where the grip and arms are more involved. They supported the lats to handle more volume during the second exercise. 

As hard as those two movements were, Cardillo’s back workout was far from finished. He still had two versions of behind-the-neck pulldowns to complete. One involved Cardillo’s arms pushing down on rollers to minimize grip. 

I performed the reps by driving my elbows to my sides, I felt my whole back contract.

This was followed by another version with a bar. Again, the two movements were connected on the same machine. Jones assisted Cardillo beyond failure. 

“After performing eight or nine reps, Jones helped me do a few more positive reps while forcing me to slow down the release of the bar from the base of my neck to a count of 10, doing negative repetitions. After five negative reps, my back had nothing left.” 

This same philosophy applied to all other upper body movements, most performed on dual-purpose Nautilus machines. The isolation exercise was first followed by the multi-joint movement. The chest station included a flye with hands-free pads and a decline chest press.

“I could feel my chest screaming in pain,” shared Cardillo. “My triceps were still fresh; therefore, I could push out the reps while my chest muscles directly experienced total annihilation.” 

As with the leg workout he had previously completed, Cardillo’s only rest was transitioning from one exercise or station to the next. Following the chest work, it was onto the shoulders.

“We started with rear deltoids on the Nautilus Rear Deltoid Rowing machine. Once I reached failure, Jones rushed me to the Nautilus Double Shoulder machine, which had two exercises: a side lateral followed immediately by a shoulder press attachment,” recounted Cardillo.

Arm training consisted of one biceps exercise followed by two triceps exercises. The Nautilus Curl machine movement was like doing a Scott Curl with the upper arm braced against pads. Only one set with Jones assisting forced reps was needed to exhaust Cardillo’s biceps thoroughly.

I couldn’t believe one set of curls from this machine could do that to my biceps.”

The last portion was a triceps superset, starting with an extension machine that allowed Cardillo to contract the triceps without a grip. Once he found his limit, Jones rushed him to the Nautilus Dip machine to perform dips to failure. He managed six reps, and Jones was satisfied with the effort. 

“He said that was as close to a perfect workout as I could possibly have performed with the strength and endurance level that I had,” shared Cardillo. “More exercise beyond this for those body parts would be counterproductive.” 

Jones instructed Cardillo to rest and ensure he recovered to the best of his ability because recuperation was the key to making strength and muscular gains. 

John Robert Cardillo’s Workout by Arthur Jones

The summary of Cardillo’s upper body pre-exhaustion session is below. The reps listed were what Cardillo performed before reaching failure, including negatives, with assistance from Jones:

• Pullover Machine – 15 total reps 
• Wide-Grip Lat Pulldown – 15 total reps 
• Hands-Free Behind-the-Neck Pulldown – 13 total reps 
• Wide-Grip Lat Pulldown – 15 total reps 
• Chest Flye – 14 total reps 
• Decline Chest Press Machine – 11 total reps 
• Rear Deltoid Row Machine – 15 total reps 
• Lateral Raise Machine – 12 total reps 
• Shoulder Press Machine – 11 total reps 
• Biceps Curl Machine –15 total reps 
• Triceps Extension Machine – 15 total reps 
• Nautilus Dip Machine – Six total reps 

Cardillo credited the Nautilus machines and Jones’s methods for the intensity and effectiveness of the workouts. Machines of that type are not seen in gyms nowadays, and many companies have since shifted to single-movement versions.

“Mr. High Intensity” believes machines like the Nautilus versions he trained with would benefit fitness-minded people. 

“It was obvious to me that the key to Nautilus machines involved the full movement and the perfect muscle contraction they provided,” said Cardillo. “The dual compound machines created a true pre-exhaustion method of working a muscle to the max.” 

Cardillo has since created his own approach and style of HIT, which he used to help train many people in his gyms throughout Canada and via his coaching services.

Featured images provided by John Robert Cardillo.

Labrada will next compete at the 2024 Italy Pro on Sept. 8, 2024.

Last updated on June 4th, 2024

Competitive bodybuilders leverage their off-seasons to maximize muscle mass and strength. However, the subsequent cutting phase, which usually lasts between 16 and 20 weeks, demands a strategic shift in focus towards refining the physique and reducing body fat to reveal muscle conditioning. 

Men’s Open bodybuilder Hunter Labrada has shared his final off-season leg day alongside Classic Physique bodybuilder Terrence Ruffin. Labrada also unveiled his game plan to qualify for the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. 

Hunter Labrada’s Final Off-Season Leg Workout

Here is a summary of the training session:

Check it out below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Seated Hamstring Curl

Hamstring curls at the beginning of a workout activate the hamstrings and warm the knees, mitigating joint strain during subsequent heavier compound exercises such as squats and leg presses.

A study published in the Medicine & Science in Sports & Exercise journal concluded that seated leg curls are more effective for increasing hamstring size than prone leg curls, suggesting that training at long muscle lengths promotes muscle hypertrophy. (1)

Labrada employed slow eccentrics. He further maximized hamstring fiber activation by using forced reps on the final repetitions, a technique that involves pushing past mechanical failure with the assistance of a spotter.

Stiff-Leg Deadlift & Leg Extensions

The duo transitioned to stiff-legged deadlifts to bias the hamstring and glutes. While Labrada lifted the barbell off the floor, Ruffin used blocks to limit his range of motion (ROM) and ensure his hamstrings managed the load. 

Staying in line with the training cues from the previous exercises, Ruffin employed slow eccentrics and a pause in the fully lengthened position to maximize quad activation during leg extensions. 

Hack Squat 

Labrada positioned his feet low on the footboard and drove his knees outward during eccentrics to maximize knee flexion and heighten quad and adductor stimulation. He maintained a steady rep cadence throughout.

Road to the 2024 Olympia

With the Sept. 15 deadline to qualify for the 2024 Olympia fast approaching, Labrada seems confident in his off-season progress as he prepares for his 2024 international debut on Sept. 8. While filming, Labrada was 16 weeks away from the 2024 Italy Pro, the 2024 Mr. Olympia contest is scheduled four weeks later.

Despite being a two-time Tampa Pro champion, Labrada will not compete at the show (Aug. 1-3, 2024), prioritizing a longer off-season to refine his physique. He believes a tighter contest schedule could pave the way for a potential appearance at the 2025 Arnold Classic (Feb. 25 to Mar. 2).

References

1. Maeo S, Huang M, Wu Y, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837. doi:10.1249/MSS.0000000000002523

Featured image: @hunterlabrada on Instagram

Tom and Luke Stoltman integrated endurance running into their training program.

Last updated on June 4th, 2024

Celebrated for its cardiovascular and endurance benefits, running is now being embraced by even elite strongman athletes as a valuable addition to their training regimens. (1)

The three-time, reigning World’s Strongest Man (WSM) Tom Stoltman and the reigning two-time Europe’s Strongest Man (ESM) Luke Stoltman tested their limits unexpectedly — by running a 5K. Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

The Stoltman brothers prioritize cardiovascular health and conditioning during the 2024 season by adding running to their training regime. 

Cardiovascular conditioning enhances heart, lungs, and blood vessel efficiency through sustained exercise (2). Luke explained that the primary focus is elevating heart rates during training and monitoring their return to normal.

Tom, who tips the scales at 185 kilograms (408 pounds), confessed to initial reservations about their running abilities, wondering if they could even manage a 1K or 2K run. 

However, Tom prepped by running outdoors at 7 a.m. every day before strength training.

Running is a challenge like cold plunging. If I do it and get past it, the rest of the day is easy.

Optimal running performance demands maintaining rhythm and proper breathing. Tom’s combination of cardio and strength has been crucial for his success as a competitive strongman. The Strongman brothers joined a local running club to test their fitness levels and assess their ability to run a 5K.

The 5K Race

The Stoltman brothers struggled to keep pace and quickly fell behind the pack on race day. Tom’s knee pain forced him to switch from running to walking, further widening the gap.

Despite the challenges, the Stoltman brothers completed the 5K and were cheered on by other runners as they crossed the finish line.

I’m the heaviest man ever to complete a 5K.

“It was surprising to see that we can run a 5K,” Luke said. While the Stoltman brothers acknowledge they won’t be breaking any running records, they expressed pride over their accomplishment, especially considering their significant weight disadvantage compared to an average runner.

The Stoltman brothers will next compete at the 2024 Strongest Man on Earth (SMOE) contest, scheduled for Aug. 16-18 in Loveland, CO. The competition boasts a stacked lineup featuring the 2023 WSM Mitchell Hooper, 2020 WSM champion Oleksii Novikov, 2018 WSM Hafthor Björnsson, and former two-time Shaw Classic champion Trey Mitchell.

References

1. Cantwell J. D. (1985). Cardiovascular aspects of running. Clinics in sports medicine, 4(4), 627–640.
2. Hellsten, Y., & Nyberg, M. (2015). Cardiovascular Adaptations to Exercise Training. Comprehensive Physiology, 6(1), 1–32. https://doi.org/10.1002/cphy.c140080

Featured image: @

Stern is not a fan of low-intensity steady-state cardio.

Last updated on June 4th, 2024

Losing fat can feel like solving a jigsaw puzzle, but two-time Figure Olympia champion Erin Stern offers the missing pieces in a video published on her YouTube channel. In the video, Stern shares her five fat-burning techniques for faster results beyond simple calorie restriction. 

Regarding fat loss, the key is to be in a caloric deficit.

On a weight-loss program, you can maintain a higher calorie intake by boosting your metabolism, work capacity, and energy expenditure; the overall calorie deficit is what matters.

Erin Stern’s Top Fat Loss Tips

Here are Stern’s top strategies for boosting energy expenditure and maximizing calorie burn:

1. Focus on inefficient exercises
2. Swap isolation exercises for compound movements
3. Increase training volume
4. Train with intensity
5. Walk more & prioritize sleep and protein intake

Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

1. Focus on inefficient exercises

Per Stern, inefficient exercises demand stabilization and explosive power and engage multiple muscle groups.

These are exercises that one doesn’t inherently like.

Some exercises Stern prefers are Burpees, kettlebell swings, box jumps, battle ropes, and Olympic lifts that can elevate calorie burn.

2. Swap isolation exercises for compound movements

Prioritize compound exercises that engage multiple muscle groups over isolation exercises that target a single muscle. For example, inverted rows or close-grip pulldowns instead of biceps curls.

Stern suggests progressive overload, beginning with lighter weights and gradually increasing resistance as strength improves. Tailoring your training program to your individual experience and fitness goals is crucial.

3. Increase training volume

Implement supersets, giant sets (performing three or more exercises consecutively), and circuit training (doing multiple back-to-back exercises) to enhance calorie burn and workout efficiency. These advanced exercise principles can boost training volume and intensity, enhancing muscular and cardiovascular capacity.

4. Train with intensity

High-intensity training burns more calories and helps build muscle, particularly the fast-twitch fibers that tend to decline with age. Incorporate exercises like kettlebell swings and squat jumps to increase intensity.

[Related: Best Fat Burners]

High-intensity training involves short bursts of intense exercise followed by short rest periods. This can be done through Tabata workouts (20 seconds of work followed by 10 seconds of rest, repeated for four minutes), HIIT (working at 80 percent of your max heart rate), or metabolic conditioning circuits (combining bodyweight or light-weight exercises with minimal rest).

Stern suggests limiting high-intensity workouts to five to 20 minutes. Listen to your body and adjust the training sessions as needed.

5. Bonus: Walk More & Prioritize Sleep and Protein Intake

Increase daily physical activity to elevate your metabolic rate. Small changes, like aiming for 5000 steps instead of 4000, can make a difference.

“If you had a terrible night of sleep, it might be better to call off the workout and nap instead,” said Stern. Sleep deprivation can increase cortisol levels, which can put you in a catabolic state and increase injury risk. 

Protein, the building block of muscles, is essential for many bodily functions and can help with satiety and boost metabolism. Stern suggests eating at least 0.8 grams of protein per kilogram of body weight to boost fat loss progress. (1)

References

1. Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

Featured image: @2x_ms_olympia on Instagram

Yates outlines three (well, technically four) exercises he uses to train legs in his 60s.

Last updated on June 3rd, 2024

“Gone are the days of 1,500-pound leg presses,” lamented six-time bodybuilding champion Dorian Yates in the caption of a May 31, 2024 Instagram post. 

Yates, now 62, is one of the most decorated bodybuilders in modern history, having bagged six Mr. “O” titles during his career while helping to usher in the “mass monster” era that colored the sport throughout the 90s and 00s.

[Related: Best Pre-Workout Supplements for Leg Workouts]

“The Shadow”, as Yates is known by his nickname, may have hung up his weightlifting belt when it comes to compound exercises on leg day, but that certainly doesn’t mean he’s cutting corners on his lower-body training. Quite the opposite really — we’re going to break down the movements that Yates uses to build leg muscle in his 60s, plus how you can design your own squatless leg workout.

Dorian Yates’ Favorite Leg Exercises

“My last calf workout was 27 years ago,” Yates joked while showing off his legs on social media. We’ll circle back to how he maintains his calves since you’re here for the meat and potatoes; for Yates’ part, the following leg exercises are his bread and butter:

It may not look like much — leg day purists would even hem and haw at the omission of any loaded squat variation — but these four movements are more than enough for any bodybuilder to maintain muscle at any age, including a retired champion. Here’s why, plus how they might look in a workout:

[Related: The Best Whey Protein Powders for Building Muscle]

The “No Squat” Leg Workout for Bodybuilding

When it comes to building muscle, there are basically no must-do movements. Provided you accrue enough training volume and perform at a high intensity, you can bulk up your legs without ever touching a barbell. 

We’ll admit that you might not make it as far as Yates did in his heyday, but still. This workout is a great place to start if you hit it twice per week:

• Bodyweight Squat: 5×10, on the minute
• Leg Extension: 4 x 8-12, with a drop set
• Seated Hamstring Curl: 2 x 8-12
• Lying Hamstring Curl: 2 x 8-12, with a drop set
• Bodyweight Squat: 5 x 10, on the minute
• Standing Calf Raise: 3 x 15

Studies consistently show that machine leg exercises produce high amounts of muscle activation. (1)(2) Moreover, the leg extension and seated leg curl specifically tax the muscles in their stretched positions, which emerging clinical research regards as especially potent for muscle growth. (3)

• Yates noted that all he does for his calves nowadays is walking, “predominantly.”
• For just about everyone, treadmill walking or interval workouts aren’t enough to build calf muscle. That’s why we’ve included a few sets of standing calf raises, which studies show as having the potential to build twice as much muscle as their seated cousins. (4)

To temper expectations a bit, Yates’ closing remarks on his social media post highlighted the impact of genetics in bodybuilding:

“I remember Mike Mentzer once said, ‘the secret to bodybuilding is choosing the right parents!’” It’s a funny quip but one that holds true the higher you climb in the arena of professional bodybuilding.

Luckily, you don’t need to have physique athlete parents to train your legs. A couple of well-chosen machine exercises and some Olympia-caliber work ethic will get the wheels turning. 

[Opinion: Mike Mentzer Was a Good Bodybuilder With Bad Advice]

More Bodybuilding News

References

1. Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Evaluation of the Lower Limb Muscles’ Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review. Int J Environ Res Public Health. 2020 Jun 27;17(13):4626. doi: 10.3390/ijerph17134626. PMID: 32605065; PMCID: PMC7369968.
2. Venturelli, Massimo & Tarperi, Cantor & Milanese, Chiara & Festa, Luca & Toniolo, Luana & Reggiani, Carlo & Schena, Federico. (2021). The effect of leg preference on mechanical efficiency during single-leg extension exercise. Journal of Applied Physiology. 131. 10.1152/japplphysiol.01002.2020. 
3. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260.
4. Kinoshita M, Maeo S, Kobayashi Y, Eihara Y, Ono M, Sato M, Sugiyama T, Kanehisa H, Isaka T. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023 Dec 13;14:1272106. doi: 10.3389/fphys.2023.1272106. PMID: 38156065; PMCID: PMC10753835.

Featured Image: @thedorianyates on Instagram

The best fitness apps can help you track, build, and maintain your fitness routine, and while there are thousands of options to choose from via Google Play and the App Store, finding the right app for your training can be like herding cats — it seems possible, but also exhausting. If you’re in need of some assistance for your treadmill workouts, we’ve curated a list of the best treadmill apps that offer workout classes, stat tracking, scenic and virtual runs, supportive communities, and coaching to help you reach your goals.

Whether you’re running at the gym or on your own home treadmill, these apps can help you dial in or zone out, providing users of all levels access to the benefits of cardio, such as strengthening the heart, managing weight, and boosting low self-esteem. (1)(2)(3) After testing more than 70 of the most popular apps on the market, our team of fitness professionals have assembled our seven favorites. 

The 7 Best Treadmill Apps of 2024

• Best Treadmill App Overall: iFIT
• Best Treadmill App for Data Tracking: MapMyRun
• Best Motivating Treadmill App: Aaptiv
• Best Virtual World Treadmill App: Zwift
• Best Free Treadmill App: Nike Run Club
• Best Treadmill App for Games: Zombies, Run!
• Best Treadmill App with Live Workouts: Peloton

How We Tested and Chose the Best Treadmill Apps

The BarBend team is made up of marathon runners, certified personal trainers, and powerlifters who are always looking for a way to make running less of a punishment. To determine the best treadmill apps, we got hands-on experience with more than 70 different apps, utilizing the BarBend equipment testing methodology to score each app’s ease of use, pricing, accountability, instruction, and more on a scale of 1 (boo) to 5 (awesome).

• Ease of Use: When we want an app to support our walking or running workouts, getting the app set up and ready to use shouldn’t be what spikes our heart rate. We prioritized treadmill apps that made signing up, navigating, and getting started a headache-free experience. 
• Workout and Entertainment Variety: We zeroed in on apps with a focus on finding options with diverse workout offerings, entertaining coaching and storytelling, and programming suitable for all levels of runners and walkers.
• Training Metrics: We worked to highlight apps that could track your training, so you can better understand the details behind the work you’ve put in and how that affects your overall progress. 
• Price: While many apps on our list are free — or have free tiers — we made sure to note when there is a subscription cost. Some have low monthly costs that provide basic training plans and tracking, but we also wanted to include options that offer trainer-led classes and immersive features, which will inevitably drive up the subscription price. 

Best Best Treadmill App Overall: iFIT

iFIT is one of our team’s favorite treadmill running apps, as it offers scenic runs along busy city streets in Japan, beside mountains in Chile, through rich historical cities like Prague, and more. “iFIT prioritizes outdoor runs where the trainer is right there with you, running across beautiful backdrops,” said our tester, a certified personal trainer. Ease of use and instruction both scored a 4.5 out of 5.

If quality and quantity are your love languages, iFIT’s library of more than 17,000 classes will keep your heart happy. In addition to scenic and studio treadmill runs, walks, and hikes, you’ll also find yoga, strength training, and more. “The library of classes is easy to navigate when you browse by type of workout,” noted our tester, who gave ease of use a 4.5 out of 5.

While iFIT can be downloaded onto your phone or tablet, it also comes integrated into many NordicTrack and ProForm treadmills (see our list of the best treadmills with iFIT). However, if you don’t have compatible equipment, fear not. “Since I can download it to my phone, it’s an app that I can take with me anywhere I go,” noted our tester. Equipment demands scored a 4 out of 5. 

However, running on an iFIT-compatible machine can provide you with more data tracking and access to AutoAdjust, a feature that allows your speed and incline to adjust automatically based on your workout. BarBend editorial member and certified personal trainer Kate Meier NASM-CPT, USAW-L1, CF-L1, did a workout in Hawaii during testing, noting the beautiful views on the app. “SmartAdjust took control of my resistance and really made me feel like I was climbing the hills I saw on screen,” said Meier. 

If you’re looking for real-time classes, you may be disappointed. They previously had daily live classes, but currently only offer occasional live racing events. Additionally, while you’ll be able to stream music in the app, you’ll only be able to choose stations based on genre and you won’t be able to select the exact music you’d like to listen to. 

“These classes are great,” concluded our tester, who gave instruction a 4.5 out of 5. With a variety of coaches, you can find a trainer with the right vibe or style to support your training. We also like how many coaches will share running tips and interesting facts about whatever location you choose to run through. 

Read our full iFIT Review.

Best Treadmill App for Data Tracking: MapMyRun 

While Under Armour’s MapMyRun app was designed to benefit outdoor trail running and laps on city streets with GPS tracking capabilities that provide you with a map of your run, there’s still a good deal of functionality when used on a treadmill. We like MapMyRun for data tracking thanks to its compatibility with many of the best fitness trackers, which can offer detailed insights into your workouts. Setup, instructions, ease of use, and value all scored a 5 out of 5.

MapMyRun’s free version reminds me of Strava, with a social network where you can connect with friends and share your efforts. Weekly analytics also give you insight into how your stats, like total miles and calories, compare from week to week. 

With a $5.99 a month or $29.99 a year MVP subscription, you can enable audio coaching, custom workouts, detailed heart-rate analysis graphs, and live tracking to keep your friends informed about where you are. Value scored a 5 out of 5. 

“The app doesn’t provide streaming videos akin to iFIT or Peloton, however, the subscription gives you a lot to work with for a reasonable price,” mentioned our tester. 

I hopped on the treadmill to see how the free version of MapMyRun works. Since I wasn’t outdoors, I knew that the app’s free GPS tracking wouldn’t be able to provide me with information on my speed or pace. However, I did appreciate that duration, start time, date, and calories burned were tracked. 

After pairing my Apple Watch, I was able to see a heart rate analysis that allowed me to assess how well I performed from day to day. What’s more, if you have UnderArmour Connected Footwear, you can get access to stats from your run like cadence, stride length, pace, splits, and more. 

“Syncing the app with my devices was super easy,” noted our tester, a certified personal trainer, who scored ease of use a 5 out of 5. However, this shoe connectivity feature is coming to an end on March 31st, 2025.

My favorite aspect of MapMyRun’s social functionality is the ability to create challenges based on workouts, distance, calories burned, or time, which you can invite your friends to compete in. If you’ve ever challenged friends to compete on the Apple Watch, this is a similar feature that will help crown the top performer of the week.

Best Motivating Treadmill App: Aaptiv

If you don’t want to be glued to your phone during your run, Aaptiv, one of the best personal training apps we’ve tested, provides audio-based workouts and coaching to help guide you through your paces. Aaptiv is our choice for the best motivating treadmill app thanks to its audio-focused training, with expert coaches who provide form cues and plenty of energy to help keep you moving. Setup and ease of use scored a 5 out of 5, and instruction and accountability came in right behind with a 4 out of 5.

Our tester, a certified personal trainer, scored accountability a 4 out of 5. “I love that I’m able to add programs and workouts to my calendar in the app, which are then followed up with push notifications to motivate me to get to work,” they said. For additional motivation, there’s also a social aspect to the app. “There’s a community feed so I can see what others are doing and post my own workouts as well.”

Workouts are suggested based on your goals, plus our tester noted how easy it is to navigate the app to find what you’re looking for. “The user experience is simple and everything is laid out clearly, so you can find a workout based on duration, the equipment you have, muscle group you want to target, or level of your ability,” they said. Ease of use scored a 5 out of 5. 

However, it’s worth noting that some customer reviews have mentioned that the app functionality can glitch, especially after app updates.

BarBend editorial member Randall Colburn used Aaptiv for about a year and a half, splitting his training on the app between HIIT workouts, strength training, and treadmill running. “I loved the energy of the coaches,” he said. “During runs, the coaches offered speed and incline recommendations, but also routinely encouraged me to focus on and refine my form.” 

While we love the coaching, there are currently only six coach trainers to choose from, which may be an obstacle for those who like variety in their coaches. 

Since this app is primarily for audio coaching, you won’t find a ton of visual aids to support your training. “Since the coaches aren’t always on screen, sometimes you’ll just have an animation doing the movements,” said our tester, who gave instruction a 4 out of 5. The limited visuals may not be suitable for new runners or those who need some more detailed visual cues.

Best Virtual World Treadmill App: Zwift

Zwift is an app unlike any other, allowing you to propel an avatar through a virtual world based on how quickly you move on your treadmill. We chose Zwift as the best virtual world treadmill app because of its ability to allow you to virtually run through the land of Watopia, with the option to explore alternating (and real) worlds, such as Scotland, New York, London, and more.

While Zwift and the Zwift Companion app are often used by cyclists — and cost $14.99 — users wanting to explore this virtual landscape on their treadmill can run for free! To get set up, you’ll either need a Bluetooth-enabled treadmill, like the AssaultRunner Pro, or a running sensor, foot pod, smart shoes, or smartwatch. 

Getting set up with Zwift can take a little trial and error, especially if you don’t have a compatible treadmill. The Zwift RunPod ($19.99), a shoe attachment that tracks your speed, cadence, and distance, is one option to get you running as soon as possible, though there have been some complaints from users about problems with the connectivity of this device. 

For those fearful of connecting tools and troubleshooting tech issues, the simplest option is to download the $4.99 Treadmill Smart Speed app, which can tell Zwift (and your avatar) how fast to run.

Once you’re set up, you can run along a variety of courses. If you choose to set up the Zwift Companion app, you can send messages to other racers, flip U-turns on the course, adjust your training segments, teleport elsewhere on the course, and even take photos of your avatar in the virtual world.

Academy training provides running tips and more structured training, and as you accumulate experience points by trying out new features, burning calories, participating in events, and more in the app, you can level up, which rewards you with cool swag for your avatar.

Zwift is one of the coolest apps out there for treadmill running, and if you’re looking for an escape from your reality (or boring LISS cardio sessions), you’ll definitely want to give this app some consideration.

Best Free Treadmill App: Nike Run Club

We think that Nike Run Club is one of the best online workout programs, and the icing on the cake is that it’s totally free. I’ve been using this app on and off for about 10 years. The social aspect allows me to look back at all of my training, but my favorite part of this app is that there’s no paywall — you’re getting everything Nike has to offer. Pricing, setup, and ease of use scored a 5 out of 5.

This free app gives you access to a wide range of tools suitable for beginners to marathon runners. That includes stat tracking, training plans, guided runs from Nike coaches, and leaderboards, as well as a social network where you can share and compare your efforts with your friends. Value scored a 5 out of 5.

Apple Music and Spotify integration allows you to seamlessly access playlists from the app, so you can stream music from the landing page that shows you your running stats. 

When using this app on a treadmill, you’ll have to carry the phone in your hand for your run to be tracked. If you set your phone down on a media shelf during your treadmill workout, the app will pause your workout. Annoying, right?! We scored our workout experience a 3 out of 5. However, the app can connect with your Apple Watch if you’d rather run without your phone. 

The guided runs provide audio-based support, with a coach telling you when to pick up your pace. The Nike coaches go above and beyond, sharing why you’re doing what you’re doing. This helped me understand more about the mechanics and purpose of my warm-ups, slower-paced endurance runs, and how to pick up the pace for high-intensity training. Instruction scored a 4 out of 5.

While the Nike Run Club library of training options is limited compared to some other apps — there are only five training plans and 302 total guided runs — it’s worth a download to test it out since it’s free. However, one thing to be wary of is that some users have mentioned their runs not saving.

Best Treadmill App for Games: Zombies, Run!

If your treadmill workout needs a little infusion of fun, Zombies, Run! allows you to participate in what feels like a live-action role-playing game. Throughout your training, a radio play pops on to set the scene of a dystopian zombie apocalypse. You’ll have missions to collect supplies, rebuild the world, rescue people, and uncover mysteries — and when you hear zombies breathing down your neck, you’ll want to pick up your pace to avoid being zombie food (or losing items from your inventory).

I’ve used this app on and off over the last decade, and I find it most useful when I’m trying to get back into a running routine. I love the gamification of cardio, especially with this form of loose Fartlek training where you’re mixing up your speed intensity. Occasionally hearing that I’ve picked up various pieces of equipment or that “there are zombies 100 meters behind you!” keeps me entertained and grinning. Workout experience scored a 5 out of 5.

I can listen to my own music or podcasts, and when a story clip pops on, my music’s volume automatically lowers so I can tune in to the mystery afoot. ZRX has created a huge immersive world, with talented voice actors, engaging story arcs, and four seasons with more than 100 episodes worth of content. While you can pay to unlock more episodes, stories, and missions, the value of the free option is impressive and earned a 5 out of 5.

When using this app on a treadmill, you won’t be able to utilize the GPS tracking, which tells the game you’ve outrun the approaching zombies. However, you can switch to Simulate Running mode or Step Counting mode, but you’ll want to hold your phone in your hand for the latter. Ease of use scored a 4 out of 5.

If you’re interested in a running app with detailed training metrics, you’ll want to look elsewhere. While Zombies, Run! does keep track of your distance, many users have complained that this tracking can be inaccurate. Regardless of your level, if you need a jolt of fun to shake up your running workouts, this app is a worthwhile consideration.

Best Treadmill App with Live Workouts: Peloton

Peloton is a leader in the digital fitness marketplace, notable for its high-energy, off-the-cuff live workouts on exercise bikes and treadmills. (At one point, it even seemed as if these types of virtual workouts would spell the end of fitness studios.) We love Peloton because it schedules more than seven live treadmill classes daily. 

Additionally, the coaches that lead these live workouts are beloved by the masses (huge Cody Rigsby fan here) thanks to their range of talents. Matt Wilpers, a former D1 runner, brings a grounded, cue-driven focus to his workouts, and Camila Ramón coaches in Spanish and English with uplifting beats to support your run. Whatever your mood, there’s a coach to suit your preference. Instruction scored a 5 out of 5.

In addition to awesome coaches, the music selection on Peloton is better than any other fitness streaming service or app I’ve tried. You can select a music genre (pop, punk, metal, hip-hop, rock, country, 90s, 80s, etc.) to play a workout that features the music you want to hear. Workout experience scored a 5 out of 5.

The $24 a month Peloton App+ subscription gives you access to live and on-demand treadmill classes that you can stream from your own device, but you won’t be able to track your training metrics. If you have the Peloton Tread or Tread+ — some of the best high-end treadmills we’ve tested —  a $44 a month All-Access membership is needed to stream content, track your metrics, and participate on the leaderboard to see how you stack up against other members.

When using the Peloton App+ on your phone or tablet, preloading each workout can take up a ton of space on your device. While there’s always the option to stream the class, depending on your data plan or available Wi-Fi, downloading workouts may be your best option when working out at the gym or on vacation.

Benefits of the Best Treadmill Apps

Treadmill apps can be built into your equipment or downloaded onto a tablet or phone, allowing users, depending on the app’s functionality, the ability to access coaching, programming, entertainment, and data tracking. The following are some of the benefits of treadmill apps. 

• Programming: According to Amanda Capritto, our expert reviewer and a certified personal trainer, “Solid, smart programming is what keeps you from spinning your wheels in the gym and failing to see results.” Apps that can be used on a treadmill can take the guesswork out of your workouts so all you have to do is show up and follow along to treadmill classes or audio instructions.
• Social Network: Some of the apps we’ve highlighted offer community within the app, whether you’re a casual jogger or running every day. You can follow friends, post your efforts for your network to see, and encourage (or challenge) one another.
• Versatility: Some treadmill apps are built into equipment, but many of these apps can be downloaded onto your phone or tablet so you can take your training on vacation or to the gym. Additionally, some apps provide training beyond treadmill running or walking, so you can have guidance, motivation, and tracking for indoor cycling, strength training, and more.
• Data Insights: If you’re a data nerd, some apps and premium memberships can provide you with a clear picture of your mileage, time, speed, heart rate, and how each run compares to previous efforts or the efforts of others.
• Affordable Access: Many of the apps on our list can be accessed for free, with premium subscriptions ranging from $5.99 up to $44 a month. Regardless of your budget, there’s something on our list that can help your training.

How Much Do Treadmill Apps Cost?

Regardless if you’re training on budget-friendly equipment or one of the best treadmills that money can buy, there’s a treadmill app to support your efforts at a price point that fits your needs. While some of the apps we’ve highlighted are free (or provide some offerings for free), a wider range of access and functionality can be achieved with monthly subscriptions that range from $5.99 up to $44. Peruse our choices and the expected cost below.

Best Treadmill App Overall	iFIT	Starting at $15 a month
Best Treadmill App for Data Tracking	MapMyRun	Free or MVP subscription for $5.99 a month
Best Motivating Treadmill App	Aaptiv	$14.99 a month
Best Virtual World Treadmill App	Zwift	Free for runners
Best Free Treadmill App	Nike Run Club	Free
Best Treadmill App for Games	Zombies, Run!	Free or subscription starting at $6.99 a month
Best Treadmill App with Live Workouts	Peloton	Starting at $24 a month

What to Consider Before Choosing the Best Treadmill App

“Anyone who has an interest in reaching a fitness goal or simply improving their overall fitness will benefit from an [app-based] workout program,” says Amanda Capritto, our expert reviewer and a certified personal trainer. “Those who find success with external accountability and motivation will also benefit.” 

Treadmill apps are diverse in their offerings, functionality, and price, so it’s important to consider the following areas before picking an app to support your training.

Type of Training

What type of training are you looking to accomplish? Consider your fitness goals, whether you’re looking to start a 5k training plan or simply trying to stay active during your downtime. 

If you’re interested in an app that can make getting onto a treadmill to walk or run more enjoyable, consider an app that provides entertainment in the form of storytelling, dynamic instruction, or gamification so you can get some sweet dopamine hits as you compete on virtual courses. (4)

When your fitness goals revolve around increasing your speed or building up your endurance, consider an app that provides training plans, so you can train with a focus on your specific needs.

Cost

We’ve provided a range of apps with prices that fit any budget, from free offerings to memberships that cost up to $44 a month. Consider how much you’re willing to spend and if that cost adds value to your indoor runs. 

Higher-priced apps tend to offer live and on-demand streaming video classes, with new classes added daily. More cost-friendly apps offer basic tracking features and some training program guidance to help you progress.

Streaming Content

What do you want from your treadmill workout app? If you’ve got your eyes set on streaming content, you’ll want to consider all of your options. 

Some apps offer live workouts where you can follow along with what the coach is doing on screen. Others specialize in outdoor scenic runs where you train alongside a running coach on beautiful trails. There’s also audio-based programming with coach cues and form insight, as well as radio plays that can help your interval runs feel like you’re in an interactive adventure game. Deciding on the type of content you want to stream is a great place to start.

While we love streaming content, it’s worth noting that there are some virtual coaching limits, and you won’t get one-on-one feedback within these apps.

Community

Some apps allow you to connect with your friends, share your efforts, and even give each other kudos for a job well done. Consider if this is the type of motivation and encouragement you need from your app. While many running apps provide a social feed, some apps take this a step further, allowing you to high-five, message, and participate with others in the community of your choice.

Best Treadmill Apps FAQs

References

1. Pearce, M., Garcia, L., Abbas, A., Strain, T., Schuch, F. B., Golubic, R., Kelly, P., Khan, S., Utukuri, M., Laird, Y., Mok, A., Smith, A., Tainio, M., Brage, S., & Woodcock, J. (2022). Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA psychiatry, 79(6), 550–559. https://doi.org/10.1001/jamapsychiatry.2022.0609
2. Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235.
3. Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
4. Koepp, M. J., Gunn, R. N., Lawrence, A. D., Cunningham, V. J., Dagher, A., Jones, T., Brooks, D. J., Bench, C. J., & Grasby, P. M. (1998). Evidence for striatal dopamine release during a video game. Nature, 393(6682), 266–268. https://doi.org/10.1038/30498

You’ve heard the rumors (shhh, don’t tell anybody that I told you, but they’re true) about the benefits of cardio — lifted moods, managed weight, and strengthened hearts, to name a few — and you’re looking to get in on the action. (1)(2) Whether you’re perusing the best treadmills to support some serious mileage or considering a budget-friendly model for occasional use, size matters. 

Understanding the various moving parts of a treadmill and the different sizes available is key when picking the right machine to suit your height, available space, and training. This treadmill size guide will walk you through the most important considerations, from a machine’s footprint and height clearance to its running belt dimensions and additional features.

Common Treadmill Dimensions

“You might think, ‘A treadmill is a treadmill,’ but this couldn’t be further from the truth,” says our expert reviewer, Amanda Capritto. “Well, of course, all treadmills ARE treadmills, but there are many different types of treadmills and factors to consider.” Let’s see what the general sizing is for these conveyor belts to nowhere.

Length, Width, and Height

While home treadmills come in a wide variety of footprints, you’ll tend to find the average machine is between 60 and 84 inches long and 24 to 36 inches wide. Less universal is the height of a treadmill. The best under-desk treadmills tend to be between 5 and 7 inches tall, making them ideal for use during the workday. Standard treadmills, meanwhile, tend to stand roughly 48 to 60 inches tall.

Belt Size

“A comfortable running deck for walking is 16 to 20 inches wide by 50 to 55 inches long. For running, and especially sprinting, you’ll want a deck of 20 inches wide by 60 inches long,” says Capritto. 

Commercial treadmills tend to feature 60-inch running decks, while budget machines can be a bit shorter, often measuring between 50 and 55 inches. Walking or under-desk treadmills can range from 34 inches up to around 50 inches.

While it’s easy to think more is better, not every athlete needs a 60-inch treadmill deck, especially if they’re just interested in brisk walks or jogs. In fact, I’m 5 feet 5 inches and I comfortably walk at a pace up to 4 miles per hour on the EgoFit Pro under-desk treadmill, which features a 34-inch belt. This is due to the smaller stride taken when a user is moving at a slower pace.

Belt widths, on the other hand, can range between 13 and 22 inches. As with length, smaller models are typically designed for walking, not running. 

Regardless, anybody interested in buying a treadmill will want to hit up their local gym or fitness retailer to see which deck length best accommodates their stride. The last thing you want during a sprint is for your feet to slip off the belt, as that could result in serious injury. 

Foldable Treadmills

If space in your home gym or apartment is limited, a folding treadmill might be up your alley.  These machines have decks that fold up vertically, potentially halving the machine’s overall footprint when not in use. Others can have handrails that fold flat to make storage under beds or in closets a possibility. 

As such, the dimensions of the best folding treadmills when folded can range from 5 inches to 70 inches tall, 24 to 44 inches long, and 24 to 36 inches wide. When folded, the width of these treadmills tends to stay the same, while the height and length change. 

Space Requirements

While you may think you’ve found the perfect fitness equipment for you and your fitness goals, you’ll need to make sure your new treadmill fits in the space you have available. While perusing footprints can give you a general idea of what machine will work in your home, keep in mind that you’ll also want to leave room on the sides and back of the machine for easy step-up (and also safety reasons). 

Measure Your Space

“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,” notes Amanda Capritto, certified personal trainer and our expert reviewer. 

Clearance

It’s also a good idea to account for extra room around your treadmill to allow for full functionality and safety. Consider giving yourself about 2 feet on either side of the treadmill and 6 feet behind the treadmill. 

While this provides you with enough room to comfortably step up onto your machine, it’s also a safety precaution to keep you from slamming into a wall or piece of furniture that could injure you should you slip, fall, or hit the belt.

The Right Treadmill Size for You

Whether you’re perusing the best compact treadmills or are curious about more high-end offerings, you’ll want a machine that fits you space, fits your frame, and allows you to tackle the workout programs you’re keen on.

Stride Length and User Height

“You’ll want a running deck at least 60 inches in length to accommodate the length of a typical running stride,” says BarBend expert reviewer Amanda Capritto. “Shorter individuals may be able to get away with a shorter deck; taller individuals may need to look for a deck even longer than 60 inches, although this can be tough to find and will cost you more money.”

She continues, “As for width, 20 to 22 inches is ideal in order to accommodate arm motion while running and potential side-to-side movement that can occur when sprinting.”

To make sure the treadmill’s running deck can fit your height and stride length, you have a couple of options.

• Hit up a local gym or fitness store to see which deck length and width makes you most comfortable while walking, jogging, and running. 
• If that option isn’t a possibility, you can calculate your stride length, which is the distance from one foot fall to the next, measured from heel to heel. To calculate this, take the distance you’ve run and divide that by your total number of steps. 
• Women can take their height in inches and multiply this by 0.413 to find an approximate stride length. (3)
• Men can take their height in inches and multiply this by 0.415 to find an approximate stride length. (3)
• Or skip all of this and read our list of the best treadmills for tall runners, which features some of the most comfortable and spacious decks we’ve tried and tested.

Treadmill Motors

Unlike manual models, electric treadmills utilize motors with horsepower (HP) and continuous horsepower (CHP). Horsepower represents a motor’s capacity at peak operation, while continuous horsepower indicates how much intensity the motor can put out at a continuous pace. Basically, CHP signals a more powerful motor when compared to HP motors, which aren’t as strong and have a shorter lifespan. 

Capritto recommends the following, “Ideal treadmill specs [are a] motor with CHP of 1.75 to 2.5 for walking and 2.5 or higher for jogging. 3.0 to 4.0 CHP is ideal for running and sprinting at top speeds.”

To determine what CHP fits your need for speed and how often you (and the rest of your household) will use it, peruse the list below to help you find the right treadmill motor for you.

Type of Training	Maximum Speed	Low Use (1-3 times per week)	High Use (4+ times per week)
Walking	0.5-4 MPH	1.5 CHP	2.0 CHP
Jogging	4.1-6 MPH	2.0 CHP	2.5 CHP
Running	6.1+ MPH	2.5 CHP	3.0+ CHP

Type of Training

Regardless of your fitness level, decide what type of treadmill workouts you’re looking to accomplish. If you’re a casual jogger on a weight loss journey or are training for an ultramarathon, knowing this will help guide you towards the right belt deck length and the appropriate motor power for your sweat sesh. 

Treadmill Features That Impact Size

Similar to other cardio equipment, like exercise bikes and ellipticals, larger treadmills with hefty footprints often come with more features to support your health and fitness goals. Knowing what features take up more space can help you identify equipment that may be exactly what you’re looking for or something that may take up too much room.

Incline

“If you plan to use your treadmill to train for outdoor events such as a marathon or a hike, incline is essential. Budget-friendly models typically have incline ranges of 3 to 9 percent, while more cash can get you from 9 to 15 percent,” says Amanda Capritto, our expert reviewer. Incline treadmills, however, tend to weigh more and take up more space than treadmills without this capability.

Additionally, incline treadmills may also impact your overhead clearance while on the treadmill, so users who plan to place their equipment in rooms with low ceilings will want to calculate whether or not they’ll have enough headroom when climbing. (FYI: Per the National Building Code, the standard ceiling height is 8 feet tall, so we qualify a low ceiling as anything under 8 feet.) (4) 

The average step-up height of a treadmill is between 8 and 10 inches, and you’ll also want to factor in the height of the belt at its max incline. Combine those measurements with your own height and that should provide you with the amount of clearance between your head and the ceiling. Ideally, you’ll want roughly a foot of overhead clearance since you’ll likely be bouncing slightly during runs. 

Tech and Touchscreens

You’ll often find touchscreens, app connectivity, and Bluetooth compatibility on models with heavier builds and larger dimensions. Unlike basic LCD displays, touchscreens are generally around 10 inches to 20 inches large, and maneuvering these treadmills around when there’s basically a TV screen attached to one side can be a struggle. 

For example, the NordicTrack X32i treadmill features an iFIT-enabled 32-inch touchscreen display, plus a 40-percent incline and a 65-inch deck with cushioning and shock absorption. Those are great features, but they result in a treadmill that weighs a whopping 462 pounds, roughly 150 to 200 pounds more than the average treadmill. In terms of dimensions, it measures 76.5 inches tall, 73 inches long, and 40 inches wide — a little shy of the size of a three-seater sofa. (5)

“Because treadmills with screens are often larger models, be sure to check the overall dimensions of the machine and measure — and measure again! — the space in which you intend to place it,” notes Capritto. “You may want to look for treadmills that fold if you need the floor space when the machine is not in use.”

Manual Treadmills

Outside of Bluetooth functionality and the occasional heart rate monitor, manual treadmills tend to lack the tech features seen on many motorized treadmills. This limitation — plus their lack of motors — can sometimes make for a more compact and manageable piece of equipment. However, due to their steel frames and heavy treads, they can often weigh more than motorized treadmills.

Final Word

“Finding a treadmill that’s just right for your needs — your Goldilocks — will require some research and knowledge of treadmill specifications,” says BarBend expert reviewer and certified personal trainer Amanda Capritto. Now that you’re armed with some insight into treadmill sizing, you’ll be better prepared to find a treadmill that fits your home, your fitness goals, and you! 

Your first step before investing in exercise equipment is figuring out what space you have available to house your new toy. Once you’ve figured out what you’re working with, use this treadmill size guide to help you find the best treadmill for walking, running, or sprinting your little heart out.

Treadmill Size Guide FAQs

References

1. Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235.
2. Kutac, P., Bunc, V., Buzga, M., Krajcigr, M., & Sigmund, M. (2023). The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. Journal of physiological anthropology, 42(1), 28. https://doi.org/10.1186/s40101-023-00348-x
3. Bumgardner, W. (2024, May 13). How to calculate stride length by height. Verywell Fit. https://www.verywellfit.com/set-pedometer-better-accuracy-3432895
4. Rybczynski, W. (n.d.). Ceiling Heights in Homes and Offices. Ceiling Heights in homes and offices – Zell/Lurie Real Estate Center. https://realestate.wharton.upenn.edu/working-papers/ceiling-heights-in-homes-and-offices/
5. Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blogE/guide-to-sofa-dimensions/ 

Leg hypertrophy doesn’t require the common compound movement.

Last updated on June 3rd, 2024

Leg training is crucial for building overall strength and a balanced physique. Barbell back squats, a compound exercise, are common among many training programs with hypertrophy goals. However, they might be inaccessible to those with injuries or difficult to scale effectively within some training splits.

IFBB Pro bodybuilder Sadik Hadzovic published a video on his YouTube channel detailing four key tips for building bigger legs without relying on barbell back squats. Hadzovic prioritized legs while training to compete in the Men’s Physique division despite legs not being part of the judging criteria. He credits his leg growth to his experience competing in the Classic Physique division.

Sadik Hadzovic’s Tips For Building Bigger Legs Without Barbell Back Squats

Here are the key takeaways:

• Use a variety of exercises
• Focus on form and technique
• Challenge yourself with heavier weights
• Follow a strict diet

Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

1. Variety During Training

Hadzovik’s leg workouts include a range of exercises, such as leg presses, safety bar squats, leg extensions, goblet squats, lying leg curls, and hack squats.

Hadzovic suggests safety bar squats for squat enthusiasts, which offer several advantages, including less shoulder and back strain, increased quad activation and core stability, and improved mechanics.

2. Focus on Form

The 36-year-old bodybuilder trains through his full range of motion when focusing on form. Prioritizing form will enable a better stimulus on the target muscle group and lead to greater benefit when the load is increased.

3. Challenge Yourself To Lift Heavier

Progressive overload — a gradual and trackable increase of stress on the body to warrant a goal-oriented adaptation — is key to continuous growth and avoiding strength and muscle plateaus.

It only takes one heavy set to stimulate growth.

Besides lifting heavier, creating the necessary stimulus for ongoing adaptation and improvement by gradually increasing training volume via more sets and reps, reducing rest time between sets, and employing advanced training principles like supersets and drop-sets. (1)

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

4. Follow a Balanced Diet

The classic bodybuilding adage holds true: You cannot out-train a bad diet. Hadzovic emphasizes a balanced diet, rich in protein. Maintaining a consistent calorie surplus — consuming more calories than expended — fuels lower body gains.

The Way Forward

Hadzovic experienced an unexpected two-pound weight drop one week into his cutting phase. “My priority is maintaining as much muscle as possible for competition,” said Hadzovic, who was 11 weeks from stepping on stage while filming. He strategically includes refeed and cheat meals in his diet to achieve this.

Hadzovic must win a pro show before the Sept. 15 Olympia-qualifying cut-off date to punch his ticket to the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV.

References

1. Nunes, P. R. P., Kassiano, W., Castro-E-Souza, P., Camilo, B. F., Cristina-Souza, G., Vieira-Souza, L. M., Cyrino, E. S., & Carneiro, M. A. D. S. (2024). Higher volume resistance training enhances whole-body muscle hypertrophy in postmenopausal and older females: A secondary analysis of systematic review and meta-analysis of randomized clinical trials. Archives of gerontology and geriatrics, 124, 105474. Advance online publication. https://doi.org/10.1016/j.archger.2024.105474

Featured image: @sadikhadzovic on Instagram

Even if you had never heard of Peloton pre-pandemic, there’s little chance that you don’t currently know of — or own — a piece of exercise equipment from the oh-so-vogue fitness brand. Peloton’s high-tech exercise equipment has revolutionized at-home workouts and set the bar high for its competitors — and their product’s price tags reflect that.

If you’ve invested in one of these machines— which we think are among the best treadmills, bikes, and rowers we’ve tested — chances are you don’t want to wing it when learning how to clean them. Using the right materials and cleaners will not only freshen up your equipment post-cardio but will also keep things running smoothly to prolong the life of your investment. And the best part — it’s not expensive, fancy, or time-consuming. Let’s get into how to clean a Peloton Bike, Tread, or Rower.

How to Clean the Peloton Bike

Anyone who’s taken a ride with an infamous Peloton instructor is privy to the fact that you’re going to get sweaty — and I mean, real sweaty. 

Whether you love it, hate it, or love to hate it, the popularity of these rides speaks for itself. BarBend expert reviewer Amanda Capritto explains that for some individuals, this style of training “can make it something to look forward to (and make time seem like it’s flying by).” The Peloton community resoundingly agrees.

Wiping down your handlebars and seat after such an experience is a no-brainer, but what about other components that might need cleaning on a less-frequent schedule? We’re here to teach you how to clean home gym equipment and the recommended frequency of your cleans.

Daily Maintenance

Your post-workout cleaning should include a thorough wipe-down of any high-touch area on your bike. (Think handlebars, bike seat, and frame.)

You don’t need a special cleaner — in fact, Peloton’s website suggests using traditional baby wipes. (1) If baby wipes seem peculiar, disinfectant wipes or a soft cloth with your preferred spray cleaner or mild soapy water will do the trick.

Steer clear of harsh cleaning products like bleach, and avoid using any abrasive materials on your Peloton equipment — whether it’s the Bike, Tread, or Row.

For your touchscreen, use a microfiber towel to wipe fingerprints and smudges. If it’s extra-icky, you can use a screen-approved wipe followed by the microfiber towel. Avoid spraying anything directly onto the LCD screen, which you should definitely turn off before cleaning it. 

Bimonthly Maintenance

A bi-monthly cleaning requires a little more effort than your post-workout wipe down, but let’s be honest, it’s probably necessary. Once you’ve turned the power off and unplugged the power cord, you can get to work on your deep clean. 

Start by dry dusting or vacuuming to pick up any dirt or debris on and around your Peloton Bike. If you use a mat under your fitness equipment, now is a good time to wipe it down (if you don’t after every workout).

Using wipes or a soft cloth with spray or soapy water, hit all the high-touch areas, including the pedals, and then look for components that may not get any cleaning love when you’re doing a quick clean. (Think undersides and crevices that may have developed buildup.)

Peloton also recommends you tighten your seat, pedals, and cleats at least once a month, so doing your deep clean and tightening on the same schedule may be helpful and efficient with your time. And don’t forget to update that software.

[Related: Best Peloton Alternatives]

Annual Maintenance

As with any piece of home gym equipment, maintenance is necessary to keep it in good working condition and to keep your investment (and you) safe.

Some Peloton members opt to leave the maintenance tasks up to the professionals and place a service call to a certified technician. But if you’re up for some DIY maintenance, here are a few tasks that should be performed on at least an annual basis.

• Check lubrication on moving parts (pedals, crank arms, flywheels, belt drive)
• Tighten bolts, screws, and pedals
• Safety checks
• Brake and resistance system check

How to Clean the Peloton Tread

When cleaning your Peloton Tread, before turning the power off and unplugging the power cord, it’s recommended to incline it to 2% or higher to make cleaning underneath easier. You’ll use similar, mild cleaners to protect the components as mentioned above.

Daily Maintenance

The Peloton community knows that taking a class on the Peloton app can turn you into a Sweaty Betty (or Sweaty Freddy), so knowing how to clean a treadmill after every cardio session is a must.

Use a damp cloth with mild soapy water or a disinfectant wipe (without bleach) to wipe down the handles, frame, walking belt, and other surfaces that get touched frequently or receive heavy doses of sweat. 

Be sure not to use water in excess on any piece of fitness equipment, as this will likely void your warranty.

To clean the touchscreen, a microfiber cloth should do the job, but wipes approved for LCD screens can also be used. Once again, never spray the cleaning solution directly on your screen.

Bimonthly Maintenance

Maintenance should be performed regularly due to the nature of all the moving treadmill parts. Performing a deeper clean with vacuuming, cleaning your treadmill mat, and getting in hard-to-reach places are all a good idea to complete on a bimonthly schedule.

In addition to cleaning, check the belt alignment, look for wear and tear, and check your belt’s lubrication.

Annual Maintenance

If everything is in working order with your Peloton Tread and you’ve stayed on top of your maintenance, you may not need to have a professional technician come out for a yearly inspection. 

If you’re planning to do your annual maintenance on your own, here are some items to check out.

• Proper belt alignment
• Belt wear and tear
• Tightening of bolts and screws
• Proper belt tension
• Cords, electrical wires, and power cord

How to Clean the Peloton Row

Peloton knew fitness enthusiasts would love a workout combining elements of cardio, full-body muscle engagement, and resistance — thus, the Peloton Row was born. Since the product is relatively newer on the scene, time will tell if it’ll start popping up on lists of the best rowing machines.

Before cleaning, turn the power off and unplug the machine. Now, let’s see what maintenance entails for this piece of fitness equipment.

Daily Maintenance

Cleaning your machine after a rowing class looks a lot like it does with other Peloton products — use a damp cloth with a mild cleaning solution or mild soapy water to wipe down the handles and the seat. Because of the machine’s structure, there’s not much to it.

For your Row touchscreen, don’t spray anything directly on the screen, use flatscreen-approved cleaners, and finish with a microfiber cloth.

Bimonthly Maintenance

Inspect all bolts and screws on the rower, including those on the frame, seat, and handlebar. Vibration and regular use can cause bolts and screws to loosen over time. Giving them a check every couple of weeks will ensure a smooth operation. 

Check the seat rollers for any dirt or debris. Clean them with a cloth and ensure they move smoothly along the rail. If your seat seems a little squeaky, there’s a good chance the rail and seat need a good cleaning. (If this is the case, see below.)

[Related: Best Rowing Apps]

Annual Maintenance

Annual maintenance should include a deep clean of all the components, looking for wear and tear, and replacing any malfunctioning parts.

A deeper clean of the Peloton Row is where things might get a little hairy, as you’ll need to remove the seat to clean the rails. 

You may want to refer to your owner’s manual for specific instructions, but take note that to clean the rails and remove the seat, you’ll need an Allen wrench, which should come with your Peloton toolkit.

After the seat and rail are removed, you can use a cotton ball or towel along the length of the rail to remove any debris. Peloton’s website advises cleaning all the wheels thoroughly by using a damp cloth. Do not use cleaning solutions, as they may cause damage.

If you’re wondering if you have the right (or the wrong) tools at your disposal for a Peloton deep clean, take a look at the chart below. 

NECESSARY TOOLS	RECOMMENDED	WHAT TO AVOID
Cloth	Microfiber	Scratchy, abrasive materials
Electronic screen cleaner	Any screen-approved cleaner	Ammonia, bleach
Damp cloth w/ soap	Mild dish detergent	Harsh, heavy soaps
Wipes	Baby wipes	Harsh chemicals like bleach & ammonia
Lubricant	100% silicone lubricant	Petroleum-based lubricants like WD-40

Why is Peloton Maintenance Important?

Proper maintenance on your Peloton equipment could mean you using it for the next year or for years to come. It could mean a noisy, rickety workout or a quiet, smooth experience. 

Peloton has put a lot of work into making their products top-quality, and the only way they remain in prime condition is with regular cleaning and maintenance. Even with the best budget exercise equipment, proper care is key for its operation and longevity.

Proper care and maintenance are also required to maintain Peloton’s warranty, so keep up with the equipment’s care just like we suspect you’re keeping up with your workouts. 

Final Word

Whether you’re cycling, running, or rowing, cleaning your Peloton equipment provides many benefits and can be accomplished with everyday household items like disinfectant wipes, microfiber cloths, mild soaps, or even baby wipes (this one’s for you, new Moms). 

Deeper cleans and maintenance take a little more time but need to be completed less often. Being diligent with the care of your Peloton does more than create a hygienic workout — it prolongs the lifespan, provides optimal performance, prevents injuries, enhances your experience, and helps ensure your warranty stays valid. 

FAQs: How to Clean a Peloton Bike, Tread, or Row

References

1. Zepeda, Dana. (2020, June 30). How to Clean Your Peloton Bike, Tread, & Row In Just a Few Simple Steps. https://www.onepeloton.com/blog/how-to-clean-your-peloton/

Leg hypertrophy doesn’t require the common compound movement.

Last updated on June 3rd, 2024

Leg training is crucial for building overall strength and a balanced physique. Barbell back squats, a compound exercise, are common among many training programs with hypertrophy goals. However, they might be inaccessible to those with injuries or difficult to scale effectively within some training splits.

IFBB Pro bodybuilder Sadik Hadzovic published a video on his YouTube channel detailing four key tips for building bigger legs without relying on barbell back squats. Hadzovic prioritized legs while training to compete in the Men’s Physique division despite legs not being part of the judging criteria. He credits his leg growth to his experience competing in the Classic Physique division.

Sadik Hadzovik’s Tips For Building Bigger Legs Without Barbell Back Squats

Here are the key takeaways:

• Use a variety of exercises
• Focus on form and technique
• Challenge yourself with heavier weights
• Follow a strict diet

Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

1. Variety During Training

Hadzovik’s leg workouts include a range of exercises, such as leg presses, safety bar squats, leg extensions, goblet squats, lying leg curls, and hack squats.

Hadzovic suggests safety bar squats for squat enthusiasts, which offer several advantages, including less shoulder and back strain, increased quad activation and core stability, and improved mechanics.

2. Focus on Form

The 36-year-old bodybuilder trains through his full range of motion when focusing on form. Prioritizing form will enable a better stimulus on the target muscle group and lead to greater benefit when the load is increased.

3. Challenge Yourself To Lift Heavier

Progressive overload — a gradual and trackable increase of stress on the body to warrant a goal-oriented adaptation — is key to continuous growth and avoiding strength and muscle plateaus.

It only takes one heavy set to stimulate growth.

Besides lifting heavier, creating the necessary stimulus for ongoing adaptation and improvement by gradually increasing training volume via more sets and reps, reducing rest time between sets, and employing advanced training principles like supersets and drop-sets. (1)

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

4. Follow a Balanced Diet

The classic bodybuilding adage holds true: You cannot out-train a bad diet. Hadzovic emphasizes a balanced diet, rich in protein. Maintaining a consistent calorie surplus — consuming more calories than expended — fuels lower body gains.

Way Forward

Hadzovic experienced an unexpected two-pound weight drop one week into his cutting phase. “My priority is maintaining as much muscle as possible for competition,” said Hadzovic, who was 11 weeks from stepping on stage while filming. He strategically includes refeed and cheat meals in his diet to achieve this.

Hadzovic must win a pro show before the Sept. 15 Olympia-qualifying cut-off date to punch his ticket to the 2024 Olympia, scheduled for Oct. 10-13, in Las Vegas, NV.

References

1. Nunes, P. R. P., Kassiano, W., Castro-E-Souza, P., Camilo, B. F., Cristina-Souza, G., Vieira-Souza, L. M., Cyrino, E. S., & Carneiro, M. A. D. S. (2024). Higher volume resistance training enhances whole-body muscle hypertrophy in postmenopausal and older females: A secondary analysis of systematic review and meta-analysis of randomized clinical trials. Archives of gerontology and geriatrics, 124, 105474. Advance online publication. https://doi.org/10.1016/j.archger.2024.105474

Featured image: @sadikhadzovic on Instagram