Barf. I groan as I sit up after another set of dumbbell bench presses, casting the weights down to the floor with as much nonchalance as I can muster: Like I hadn’t just pushed myself to the brink of failure, and then almost a little further than that.
A Rorschach test of back sweat coats the bench like fresh paint. As I haul my dumbbells back to their place on the rack, I ponder the journey to the “sanitation station” on the exact opposite end of the weight room.
In years past, I might’ve just let it go and trudged on to my next exercise. Sam watched me perform that set, though. The implicit peer pressure pulls me to the paper towels and spray bottle instead of my next exercise — wouldn’t want to look like a jerk in front of Mr. Sam Whatever; he’s a damn-good spotter.
So I lubricate a cardboard-colored scrap of paper towel and haul ass back to my bench to wipe it clean. In the interim, somebody has claimed the pec deck station, my next destination. Now I have to ask to work in. Gym etiquette is ruining my workout routine, and if you aren’t careful, it’ll ruin yours too.
Is Wiping Down Gym Equipment Forced Labor?
I mourn the demise of realgyms. Dirty, dingy, disgusting — more Pumping Iron than Pilates. The kind of cavernous place that compels you to go for a tetanus shot if you tear a callus on a rusty barbell.
Admittedly, it’s been a lesson hard learned to realize that my workouts can be filthy without the gym itself needing to be. That’s off the back of the many collective behavior shifts we’ve all adopted post-COVID, including a renewed enthusiasm for wiping down one’s exercise station after use.
I timed it: My walk from the weight bench with the illustration of my parent’s divorce to the sanitation station and back took about 75 seconds, or 150 steps. Repeating that process for all 8 exercises during my chest workout added 1,200 steps to my daily tally.
Credit: Guajillo studio / Shutterstock
Despite my best efforts and nostalgic yearning for grimy bodybuilding gyms, I can’t turn down the extra 50-ish calories I burn by cleaning up after myself. Plus, it feels like I’ve gotten sick less often in the last two or three years, which means more time at work. My boss is over the moon about that.
A study from 2008 declared poor gym hygiene to be a problem of “epidemic proportions”, especially for athletes. (1)
A meta-analysis from 2022 on daily step count showed a positive influence on all-cause mortality of up to around 10,000 per day. (2) If you can sneak your steps in at the gym and sanitize equipment at the same time, do so.
The Disastrous Consequences of Sharing
As the Main Character of the weight room, I’ve grown accustomed to using what I want, when I want, for as long as I need. A few weeks back, with the punchy wops of “Not Like Us” trading blows between my ears as I rested up for my second set of lat pulldowns, I felt Sam’s palm clasp my shoulder.
“Hey man, how many more sets do you have?” he asked me. The nerve. After a failed mental mission of subtracting two from two, I took a shortcut: “A couple.” Sam asked if he could kill my vibe and derail my entire bodybuilding workout plan by working in. A minor pain, but I obliged him, and we got to talking.
Credit: Riley Stefan
Sam ended up telling me his name — Sam, believe it or not — and we traded trivia about our exercise habits. Then he spotted my last set of pulldowns, offering some verbal encouragement and assisting with a few forced reps to finish things off.
Admittedly, learning to share was a less-painful experience than I remembered it being during pre-K. Sam and I now exchange polite nods or fist bumps when we see each other in the gym and often take turns spotting each other on compound exercises.
Studies have shown that adding an element of social observation, such as lifting with a spotter you trust, can improve self-efficacy and even make weights feel lighter. (3)
Advanced intensity techniques have been shown to be effective at stimulating additional muscle growth. (4) Some, such as forced reps, are only practical to incorporate with a spotter or workout partner present.
How I Learned to Stop Worrying and Love One Piece of Equipment at a Time
Perhaps chief among the annoyances of so-called gym “etiquette” is the notion that one gymgoer should utilize precisely one piece of equipment at a time. Hogwash, if you ask me — I pack three individual water bottles (all filled with pre-workout) and two full-size beach towels in my gym bag so I can mark my territory in the weight room before my workout even starts.
Slowly but surely, however, it has dawned on me that I may in fact not be entitled to the racks, cables, and machines that populate my gym. After confirming with the staff that my membership dues are equal to every other patron’s, I realized that the gym I patronize might not be my personal playground.
Credit: NDAB Creativity / Shutterstock
As such, I’ve started taking things more in stride with regard to how I navigate my bodybuilding routine, not fretting as much about whether my next station is available or not. I’m more focused on the task at hand, putting in more effort, and am less high-strung overall.
A recent meta-analysis of exercise order in strength training routines determined that the sequencing of movements in a workout doesn’t affect muscle growth very much. (5) You needn’t worry about “reserving” equipment in the gym.
However, the authors also argued that you should begin your sessions with whatever exercise you’re trying to increase strength on.
Manners Maketh Muscle
The gym is a bizarre nexus of civilized society and, frankly, primitive labor. Boil it down and you’ll realize we’re all just hauling oddly-shaped rocks around. But in addition to the gym being a place for individual betterment, it’s also a communal environment.
I’ll probably never see Sam outside of the walls of the weight room, and that’s okay. By acknowledging that I should, in fact, treat this public space with the same respect I’d show my own home gym, I’ve recruited a spotter to push my intensity during my sessions, contributed to public health and hygiene, and learned that sharing is, in fact, caring. Minding my manners in the weight room might not be a big deal after all.
Editor’s Note: This article is an op-ed. The views expressed are the author’s own and do not necessarily represent the opinions or policies of BarBend or Pillar4 Media. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.
More Op-Eds on BarBend
References
Almasri D, Noor A, Diri R. Behavioral Changes in Gym Attending Due to COVID-19 Pandemic: A Descriptive Survey. J Microsc Ultrastruct. 2020 Dec 10;8(4):165-167. doi: 10.4103/JMAU.JMAU_64_20. PMID: 33623742; PMCID: PMC7883492.
Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Patel, A. V., Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., Pettee Gabriel, K., … Steps for Health Collaborative (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet. Public health, 7(3), e219–e228.
Sheridan, A., Marchant, D. C., Williams, E. L., Jones, H. S., Hewitt, P. A., & Sparks, A. (2019). Presence of Spotters Improves Bench Press Performance: A Deception Study. Journal of strength and conditioning research, 33(7), 1755–1761.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European journal of sport science, 21(2), 149–157.
Editor’s Note: This article contains information relating to the usage of performance-enhancing drugs. This content is for entertainment purposes only, does not constitute or contain medical advice, and does not necessarily reflect the views of either BarBend or Pillar4 Media.
Chloe Pickford’s Steroid Cycle
During her workout, Pickford discussed her steroid regimen. She was natural in the three years leading to her pro card, attributing much of her growth to genetics. Pickford didn’t use any growth hormones or other performance-enhancing drugs (PEDs); however, as she began her competition preparation, she noticed a decline in the physique necessary to compete in the Wellness division.
During Pickford’s cut from her prep diet, which consisted of 700 carbs per day, she used steroids as an assistance the week of her regional contest, two weeks before the Arnold contest, where she acquired her pro card.
[PEDs] didn’t make me grow muscle; they helped me retain my look.
IFBB Pro Chloe Pickford
“You can argue that [the steroids] didn’t make me grow; it retained the look,” said Pickford. “That’s not a massively assisted prep, so I’m proud. Genetics carried me through. The pro league is a bit of a different story, but my usage is minimal.”
Like many bodybuilders, Pickford employs isolation exercises to engage her hamstrings, adequately warming up before compound exercises. A spotter assists her with the final two reps during leg curls as she pushes to failure.
Research supports training for muscle failure to promote muscle growth effectively. (1) Pickford maintains a training log, which aids accountability.
45-Degree Leg Press, Hip Abductor, & Hip Thrust
The leg press machine biases the quads, glutes, and hamstrings depending on foot position. Pickford’s 45-degree angle maximizes her range of motion.
Due to hip tightness, Pickford is challenged by the hip abductor. She addresses the issue via massages every three weeks. Pickford concludes her leg workout by focusing on the glutes via hip thrusts at high reps with a squeeze at the top of each rep.
“With the hip thrust, many forget about their glutes as they go down. On the eccentric, think about your glutes the whole time…much better [mind-muscle] connection,” says Pickford. She reps to near failure, finishing with partial repetitions until she can no longer extend her hips.
References
Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
Featured image: @chloepickford_ifbbproon Instagram
This is Bahamed’s first win and Olympia qualification.
Last updated on June 3rd, 2024
Omer Bahamed has won the 2024 Thailand Pro. The IFBB Pro League Men’s Physique contest was held on Sunday, Jun. 2, 2024, in Pattaya, Thailand. Thanks to this win, he is now qualified for the 2024 Men’s Physique Olympia, a part of the 2024 Olympia in Las Vegas, NV, on Oct. 10-13.
Shogo Sato of Japan took second place, and China’s Yiming Wei took third. The final standings are below:
2024 Thailand Pro Results
Omer Bahamed (India)
Shogo Sato (Japan)
Yiming Wei (China)
Jian Song (China)
Ponpaisan Ruangsangpen (Thailand)
Anh Tran Tuan (Vietnam)
Ming Chieh Tsai (Taiwan)
Mohamed Lutfalla (Bahrain)
Nur Irfan Bin Ahmad (Singapore)
Lovish Wahi (India)
Ernie Maranan (Philippines)
Michael Bonsu, Gunseung Lee, and Yoon Sung Lee were all on the roster to enter this event but did not compete. No reasons were given for their absences from the stage.
Even with board shorts on, Bahamed’s leg development was noticeable. The judges gave him a perfect score. This is his first Olympia qualification.
Second Place — Shogo Sato
This was Sato’s first pro show since finishing out of the top 15 at the 2023 Dubai Pro. This is his highest finish since turning pro in 2019. He has until Sep. 15, 2024, to win a pro to qualify for the 2024 Olympia.
Third Place — Yiming Wei
Wei improved one spot since his last pro show, the 2024 Kim Junho Classic Pro. He ranked third at the 2024 China DMS Pro. He is in his third pro season and is still searching for his first win in the pro ranks.
Other Notes
This was one of two pro Men’s Physique shows held this weekend. The other was at the Miami Muscle Beach Pro in Miami, FL, and the winner was Vitor Chaves, who is also now qualified for the Olympia.
Three Olympia spots were on the line at this event in South Beach.
Last updated on June 3rd, 2024
The 2024 Miami Muscle Beach Pro occurred on Saturday, Jun. 1, 2024, in Miami, FL. IFBB Pro League Men’s Physique, Bikini, and Wellness divisions held pro shows at this event, and 2024 Olympia Weekend qualifications would be awarded to the winners of those shows.
The champions at this event were Vitor Chaves (Men’s Physique), Maria Acosta (Bikini), and Rayane Fogal (Wellness). The final placings for all three contests are below.
2024 Miami Muscle Beach Pro Final Standings
Below are the results for each contested division in Miami:
This was Chaves’s third pro show in less than one month; it was the charm. He previously finished second in the 2024 Pittsburgh Pro and 2024 New York Pro. It’s also his third win in as many seasons, and Chaves may now return to the Olympia to improve on his ninth-place finish from 2023. Second place went to Deke Walker, and Brandon Cantallops rounded out the top three.
2023 Miami Muscle Beach Pro winner Andre Ferguson was in Miami to compete but withdrew due to hydration issues. He confirmed his absence on Instagram and reports to be in good health now.
Bikini Division Winner — Maria Acosta
This is Acosta’s second pro win of the season. Her first was the 2024 Klash Series Southern USA Championships Pro, qualifying her for the 2024 Olympia. As a result, no qualification was awarded for this event.
Second-place finisher India Paulino and the rest of the roster must enter and win a pro show before Sept. 15, 2024, to advance to the 2024 Olympia in Las Vegas.
Wellness Winner — Rayane Fogal
This is also Rayane Fogal’s second win of 2024. She previously placed first at the 2024 Arnold South America contest. That means no Olympia qualification was awarded for this show, either. Alexis Nicole and Celeste Chandler took second and third places, respectively.
Ukrainian equipped powerlifting sensation Kostiantyn Musiienko popped into the 105KG class recently to swing at a world record that had stood since 2019. Musiienko is the top-ranked male equipped powerlifter in the International Powerlifting Federation (IPF). He holds the 93KG class bench press world record at 351.5 kilograms.
Once the world title was secured at the 2024 IPF Equipped World Bench Championships, Musiienko loaded a world record attempt of 346.5 kilograms. Take a look at the lift below, courtesy of the IPF’s Instagram page:
Musiienko was in great form. Every lift looked immaculate, and he seemed relaxed and happy on the platform. It initially seemed he would be threatened by Kazakhstan’s Ilya Maslov opening on the same weight and Japan’s Takahiro Ono opening only 2.5 kilograms behind.
Maslov hit his 325-kilogram opener but failed to get any further lifts on the board. Ono missed his first and second lifts, registering a 327.5-kilogram bench press only on his final attempt. It was good enough for the silver medal, though, moving past Maslov at the last minute.
The IPF permits using single-ply bench shirts and wrist wraps in its equipped bench press division; Musiienko used both. He employed the maximum width grip permitted by the IPF, with forefingers covering the 81-centimeter rings on the barbell.
Musiienko took the barbell to his chest, controlling the resistance of the shirt beautifully. The bench shirt will resist the bar’s descent such that the lifter has to forcefully pull the bar down to its chest under strict control. Even the smallest loss of line can send huge weights in unpredictable directions.
As soon as Musiienko received the press command, he took the weight to lockout with barely a wobble. Having a world record in two weight classes is rare, but Musiienko has achieved it.
Kostiantyn Musiienko at 105KG?
Although Musiienko is best known as a 93KG lifter. At the 2024 IPF World Bench Press Championships (WBC) in Austin, Texas, he moonlighted in the 105KG class. He weighed in light at 95.15 kilograms, five kilograms less than anyone else in the class. That didn’t stop him from eclipsing the rest of the field by nearly 20 kilograms with a colossal 346.5-kilogram bench press for a new world record.
Musiienko is expected to next compete at the IPF World Equipped Powerlifting Championships in Reykjavik, Iceland, in November 2024. At that contest, he will fight for qualification for the 2025 World Games in Chengdu, China.
Musiienko missed the 2022 World Games in Birmingham, Alabama, as there were already two Ukrainian lifters in the weight class, and only two were permitted. The only way to guarantee a spot is to win the class, which will surely be Musiienko’s aim in the land of ice and fire.
Kaltwasser is one step closer to 50 career pro wins.
Last updated on June 3rd, 2024
Ashley Kaltwasser is the 2024 Nevada State Championships Pro winner. The IFBB Pro League Bikini division show was held on Saturday, June 1, 2024, in Las Vegas, NV, featuring 16 competitors. Kaltwasser was deemed the best of those athletes and scored her 46th career win, extending her record for most wins in IFBB Pro League history.
Sierra Swann took second place, and Valeria Fedorenko rounded out the top three. The final standings for all 16 athletes are below.
The three-time Bikini Olympia champion scored all first-place votes from the judges. There was a 2024 Olympia qualification on the line for this event. However, Kaltwasser has already qualified for the Bikini Olympia as a past champion and a top-three finisher from 2023. Thus, no Olympia qualification was issued at this event. Athletes have until Sept. 15, 2024, to win a pro show to qualify for the 2024 Olympia.
Kaltwasser is still in pursuit of achieving 50 pro wins. She confirmed on Instagram that she will enter the 2024 Mile High Pro in Denver, CO, on Saturday, June 8, 2024. She is the defending champion of that event.
Swann scored straight second-place votes from the judges. This is the second straight time she has finished second to Kaltwasser. The last occurrence was at the 2024 Optimum Classic Pro. She is trying to qualify for the Olympia for the fourth straight year. If she wins a show and qualifies, she will try to crack the top 15 for the first time.
Third Place — Valieria Federenko
This was Federenko’s third show of the 2024 season, resulting in her highest finish. Her other top-five finish came at the 2024 New York Pro. She was the unanimous choice for third place. There is no word on her next show at the time of this article’s publication.
Other Notes
This was one of two Bikini division shows held on June 1, 2024. The other was at the 2024 Miami Muscle Beach Pro in Miami, FL, won by Maria Acosta.
Lamar Shaw has won the 2024 Mid-USA Pro Classic Physique show. The event was held on Saturday, Jun. 1, 2024, in Albuquerque, NM, and featured seven IFBB Pro League competitors. Shaw not only won this event, but is now qualified to compete in the 2024 Classic Physique Olympia on Oct. 10-13, 2024, in Las Vegas, NV.
Jeremiah Willies finished with silver, and Louiege Bascog took bronze. The final standings for the show are below.
Shaw was coming off a second-place finish to Eric Lisboa at the 2024 Optimum Classic Pro on May 25, 2024. He faced a smaller lineup in this event and had one week to improve.
Shaw received all first-place votes from the judges. This was Shaw’s first win since the 2022 Warrior Classic event and second of his career. If he competes in the 2024 Olympia, it will be his debut on that stage.
Second Place — Jeremiah Willies
Some fans and experts thought Willies was the favorite in this contest, but the judges saw him as the clear runner-up. He was already Olympia-qualified, thanks to his win at the 2024 Fitworld Pro on April 13, 2024. His Olympia spot is still secured despite his defeat here.
Third Place — Louiege Bascog
Bascog ranked 10th in this contest in 2023. He made great improvements over the past year to reach the podium this time. He is in his third pro season, and this is his highest rank to date. As of this writing, there is no official word on whether he will compete again this season.
More Upcoming Olympia Qualifiers
Three Classic Physique shows are set for June 8-9, 2024: the 2024 Toronto Pro Supershow in Toronto, ON, Canada, the 2024 Bharat (India) Pro in Delhi, India, and the 2024 Oklahoma Pro in Tulsa, OK. All three are 2024 Olympia qualifying contests.
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Some of the best treadmills the BarBend team has tested come from Sole. With wide incline ranges, cushioned running surfaces, and integration with the free Sole+ app, these top-notch machines are a worthy addition to any athlete’s home gym. If you’re looking for more variability in your training or want to simulate the peaks and valleys of outdoor running, several options even feature decline capabilities in addition to incline.
Choosing the right Sole treadmill can be tough, so our team of certified personal trainers, coaches, and fitness fanatics put several models to the test by firing up sprint, hill, and interval workouts to give you the lowdown on these options. Check out what our experts had to say about the best Sole treadmills.
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite to help ensure we’re providing helpful, accurate descriptions and recommendations.
How We Tested and Chose the Best Sole Treadmills
The BarBend team of marathon runners, certified personal trainers, and CrossFit coaches has spent years assembling and running on over 40 of the top treadmills on the market — including models from Sole Fitness. We have hands-on experience with the F63, F80, TT8, and ST90, and combined our overall experience with Sole treadmills with research into the remaining three on our list — F65, F85, and F89 — to bring you our thoughts on their highlights (and lowlights).
Our tester walking on the Sole F80.
In line with BarBend’s Equipment Testing Methodology, our testers assigned each model ratings of 1 (lowest) to 5 (highest) across 13 categories, including adjustability, ergonomics, footprint, value, and more. Here are a few of the factors we prioritized when making our list of the best Sole treadmills.
Price: Our picks range in cost from $1,199.99 to $3,999.99. We emphasized the differences between these models and noted how much each machine earns its price tag.
Fitness Goals:Everyone from beginners to marathoners can get the training variety they desire from the Sole’s treadmills on our list. We worked to convey which models are best suited to specific training goals, whether that’s endurance work, brisk walks, or HIIT workouts.
Footprint and Portability: Treadmills can take up as much room as a two- or even three-seater sofa, so we included the exact dimensions of each model so you can make sure your new machine will fit where you need it to.
Best Sole Treadmill Overall: Sole F80
Sole F80 Treadmill
The Sole F80 treadmill is full of modern touches. It can withstand long runs, offers an incline range up to 15 percent and speed range up to 12 mph, and has a cushioned deck that makes running 40 percent less impactful on your joints than the outdoors.
Specs
Price: $1,899
Incline Range: 0%-15%
Max Speed: 12mph
Weight Capacity: 350lbs
Dimensions: 66″ H x 82.5″ L x 38″ W
Weight: 278lbs
Display: 10.1” touchscreen
Pros
Spacious and cushioned 60-inch by 22-inch belt deck
The 10.1-inch touchscreen streams preloaded apps and mirrors your device
Its 3.5 HP motor supports speeds up to 12 miles per hour
Cons
Heavy overall weight makes it difficult to move
No decline capability
Smaller display than other high-end models
All of Sole’s treadmills reach a maximum incline of 15 percent and a top speed of 12 miles per hour, but not every model features the interactive display and approachable price tag of the F80. Being able to reach 12 miles per hour — equal to a 5-minute-mile pace — can support multiple training modalities, from sprints and intervals to long-form endurance sessions. Whether you follow a free Sole+ workout, mirror your own device, or use one of the built-in apps, the clear 10.1-inch touchscreen is your command center and content vessel.
Our tester using the incline on the Sole F80.
In 2023, the console of the F80 received an upgrade that included the addition of integrated entertainment apps like Netflix and Spotify. After logging into your existing account, you can stream shows, movies, and music, but our tester, a certified personal trainer, also appreciated another capability. “The previous model didn’t even have a touchscreen, but now you can mirror anything you want from your phone or tablet,” they said.
Many of the best treadmills with screens lock you into using (and paying for) their native apps, so even though Sole’s treadmills offer integration with their free Sole+ app, this upgrade allows you to view any fitness or streaming app you have on your device on the touchscreen.
The console and touchscreen on the Sole F80.
When our tester, a certified personal trainer, rated their workout experience a 4.5 out of 5, they specifically noted its stability. “There was essentially no wobble when I ran on this treadmill,” they said. Sole claims that its Cushion Flex Whisper Deck can reduce impact on the joints by up to 40 percent compared to asphalt. While we can’t verify that number, our tester rated the F80’s ergonomics 4 out of 5 and shouted out its cushioning. “It’s not too plush or soft, yet not hard, either.”
Three of Sole’s pricier models — the TT8, F85, and F89 — feature a -6-percent decline, but our tester still thought the incline range on the F80 offered enough variability for intense training. “I do wish it had even a -3-percent decline,” they said, rating its adjustability 4 out of 5. “However, a 15-percent incline is more than enough for an extra burn.”
The incline range on the F89 spans from -6-percent to 15-percent, while its huge 21.5-inch touchscreen streams built-in apps and mirrors your device. It also features an above-average weight capacity of 375 pounds.
Specs
Price: $3,299.99
Incline Range: -6%-15%
Max Speed: 12mph
Weight Capacity: 375lbs
Dimensions: 68″ H x 83″ L x 38″ W
Weight: 314lbs
Display: 21.5” touchscreen
Pros
Wide incline range, including 6-percent decline
Huge 21.5-inch touchscreen streams built-in apps and mirrors your device
High 375-pound weight capacity
Cons
Its $3,299 price is above average — even for high-end treadmills
Heavy and difficult for one person to move around
Screen cannot tilt or swivel
Sole’s newest model — the F89 — matches the 15-percent incline on all of their models, but is one of only three to feature a (very deep) 6-percent decline. Both of these marks exceed our expert reviewer Amanda Capritto’s recommendations. “If you’re using your treadmill to train for a race (as opposed to just keeping fit), incline is a necessary feature and decline is nice to have,” she says. “Look for incline capabilities reaching 9 percent or higher. For decline, look for ranges negative 2 to 5 percent.”
Its 4.0 HP motor should be strong enough to power any hill training you want to take on. Plus, our tester, a certified personal trainer, noted that it was also very quiet. “Even when I would adjust across that big incline and decline range, it was still super quiet,” they said. “I obviously felt it raise and lower, but I barely heard it at all.”
Another eye-catching feature of the F89 is its touchscreen. Here, you can log into and stream content from its 12 preloaded apps, like Netflix or Max, as well as mirror your own device. This 21.5-inch touchscreen helped the F89 earn a 4 out of 5 for tech capabilities, but does it justify the treadmill’s $3,299 price tag? After all, that’s several hundred dollars more than even some of the best high-end treadmills we’ve tested.
Outside of the plus-sized touchscreen and $900 price increase, our tester didn’t see a major difference between the F89 and F85. “The F85 also has a -6-percent decline, so honestly, if you’re on a tighter budget, I’d say go with that,” our tester said. “But if you want a truly massive screen, the F89 clearly has the F85 beat.”
Best Budget Sole Treadmill: Sole F63
Sole F63 Treadmill
The Sole F63 is a high-quality, no-frills treadmill. The 3.0 HP motor can support up to 325 pounds, and the foldability is ideal for those tight on space.
Specs
Price: $1,199
Incline Range: 0%-15%
Max Speed: 12mph
Weight Capacity: 325lbs
Dimensions: 67″ H x 77″ L x 35″ W
Weight: 224lbs
Display: 6.5” LCD
Pros
The $1,199 price tag is at the low end of the average range
Wide incline and speed ranges offer training variability
Secure device holder above the LCD display
Cons
No built-in touchscreen
Our tester noted some wobbling while running
Weak cooling fan is poorly positioned
The majority of treadmills we’ve tested cost between $1,200 to $2,000, which places the Sole F63 — their most budget-friendly model — at the low end of that average range. However, it hangs with the pricier models in the lineup in terms of incline and speed ranges. Its lighter overall weight and foldable deck can also make it easier to fit in your space.
Our BarBend product tester walking on the Sole F63.
After taking on multiple running and walking workouts on this folding treadmill, certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1, rated its footprint and portability 5 out of 5. “Because it’s only 156 pounds — more lightweight than the average treadmill — it could easily be tucked away,” she said, noting that lifting up the deck was aided by the hydraulics in the folding mechanism.
Even some of the best budget treadmills can cut costs by offering shorter decks with limited joint support, but the F63 features the same Cushion Flex Whisper Deck as more expensive Sole models. Meier rated its ergonomics 4.5 out of 5 and highlighted the belt. “We had testers up to 6-feet tall try it out and the deck was spacious enough for all of them,” she pointed out. “While cheaper machines use a one-ply belt, the F63’s is two-ply — a nice upgrade.”
The console on the Sole F63.
While that length meets our expert reviewer Amanda Capritto’s recommended 60-inch length for running speeds, Meier said that once she reached those speeds, she felt some wobbling. “I like that it has a 3.0 horsepower motor, but I did feel some shaking while I was running,” she described, rating its overall durability 3 out of 5. “Definitely not a deal-breaker, but it wasn’t exactly smooth.”
On the 6.5-inch LCD display, you’ll find seven preset workouts that can provide structure to your training, but won’t necessarily offer the immersive feel of the upgraded touchscreens of Sole’s higher-end treadmills. The F63 still earned a 4.3 out of 5 for its tech capabilities from Meier, who called out its device holder, USB charging port, and Bluetooth connectivity that lets you stream your own audio.
The Sole F65 is a high-quality treadmill that’s available for a reasonable price. It features a max incline of 15 percent, a top speed of 12 miles per hour, and 10 programmed workouts. This treadmill can also fold to clear the floor in your personal space after use.
Specs
Price: $1,499.99
Incline Range: 0%-15%
Max Speed: 12mph
Weight Capacity: 325lbs
Dimensions: 67″ H x 82.5″ L x 38″ W
Weight: 267lbs
Display: 9” LCD
Pros
Its 15-percent incline range can help intensify walking workouts
Spacious, cushioned deck is 2 inches wider than many treadmills
Has Bluetooth speakers, a cooling fan, and heart-rate monitoring
Cons
Pricey for a treadmill with no touchscreen
Heavy and difficult for one person to move
Foldable deck, but takes up a lot of space during use
If you plan on using your treadmill primarily for walking, the 15-percent incline on the Sole F65 can help intensify up your training with steep pitches. BarBend editorial member and certified personal trainer Kate Meier hasn’t had the chance to test the F65, but has spent a lot of time on the F63. She said there are a lot of similarities, but two small upgrades that may make a huge difference.
First, Meier appreciated the extra 2 inches of width in the deck, especially if you do decide to take it for a jog or run. “The F63’s deck is the standard 20 inches wide, but the F65 extends that width by 2 inches,” she said.
“Having a 22-inch wide belt deck is ideal for users with longer strides,” she added. “It can keep you from having to alter your stride or hitting the side rails as you walk or run.” That extra two inches, along with the 15-percent incline range, earned the F65 a 4.5 out of 5 for adjustability and ergonomics from Meier.
While the F63’s 3.0 HP motor meets the power output that we recommend for a solid running treadmill, the 3.25 HP motor on the F65 has a bit more bite. Meier said that this bodes well for stability, as well as durability — a 4 out of 5. “The motor on the F65 is stronger, so I’d suspect that the transitions between speed and incline settings would be as smooth — if not smoother — than I felt on the F63.”
A few key conveniences that Meier said can make your walks more enjoyable are the cooling fan and built-in Bluetooth speakers that are standard across Sole’s lineup of treadmills.
“On the F63, I connected my phone to play my own music and was surprised how clear the sound was,” Meier said, rating its tech capabilities and conveniences 4.3 and 4.5 out of 5, respectively.
This heavy-duty treadmill features a steel framework with a 4.0 HP motor and a weight limit of 400 pounds. The three-inch rollers are ideal for runners, and the combination of incline and decline settings allows for hill work.
Specs
Price: $2,899,99
Incline Range: -6%-15%
Max Speed: 12mph
Weight Capacity: 400lbs
Dimensions: 66″ H x 82.5″ L x 38″ W
Weight: 326lbs
Display: 15.6” touchscreen
Pros
Its 400-pound weight capacity is 100 pounds more than the average treadmill
Decline capability offers varied training options
Large touchscreen can stream built-in apps and mirror your device
Cons
The $2,899 price point is roughly $900 above average range
Very heavy and difficult to move
Belt deck does not fold
The steel frame on the Sole TT8 supports users up to 400 pounds — far exceeding the 300-pound industry standard — making it one of the best treadmills for heavy people we’ve tested. “That weight capacity will allow a lot more people to use this treadmill,” our tester — a certified personal trainer — said when they rated its durability a 4 out of 5.
BarBend expert reviewer Amanda Capritto also notes that when you see a high weight capacity, it can be an indication of its durability. “Treadmills with high weight capacities are naturally more durable than those with low weight capacities,” she says. “This is because they are built with higher-quality, more durable components designed to increase the efficiency of the machine and reduce stress on the motor.”
The robust 4.0 HP motor on the TT8 helped mitigate any shaking or wobbling, even when adjusting its wide -6-percent to 15-percent incline range. “For avid runners or anyone wanting to do a lot of intervals and hill work, the TT8 is ideal for that type of training,” they said. “My run felt incredibly smooth, though, and the machine was sturdy.”
However, compared to high-end models like the NordicTrack X22i, our tester thought the tech capabilities left a little to be desired. “Something like the X22i is a good comp because they are around the same price, but it’s integrated with iFIT’s top-notch programming,” they explained.
While the TT8 isn’t integrated with any apps, you can still screen your device to its touchscreen, which allows you to view any app on your phone or tablet on the screen. You can also access a handful of entertainment apps, like Netflix and Max. We scored the TT8’s tech a 3 out of 5.
In terms of overall value, our tester scored the TT8 a 4 out of 5. “I really enjoyed running on this machine, but the cost is really high, especially considering there isn’t much tech involved,” they said.
With a 4.0 horsepower motor and an all-steel frame, this treadmill brings the quality expected from many commercial gyms into your home. It provides runners plenty of running space and is still foldable.
Specs
Price: $2,399.99
Incline Range: -6%-15%
Max Speed: 12mph
Weight Capacity: 375lbs
Dimensions: 66″ H x 82.5″ L x 38″ W
Weight: 294lbs
Display: 15.6” touchscreen
Pros
Powerful motor and incline and decline capabilities support running workouts
Roomy and cushioned 60-inch by 22-inch belt deck
Large touchscreen streams preloaded apps and can mirror devices
Cons
The $2,399.99 price tag is well above average
Heavy overall weight makes it difficult to move
Assembly can complicated
The Sole F85 is our pick for the best running treadmill from Sole Fitness due to its roomy and cushioned deck, strong motor, and durable build, all of which support sprint and HIIT workouts. Our tester — a CrossFit Level-1 trainer — has extensive experience on the smaller F63, but based on what they see, the F85 looks like a beast of a running treadmill. They rated its overall value 4 out of 5.
“Its 4.0 HP motor and 400-pound weight capacity are both 33-percent higher than average,” they said. On the best treadmills for running, a powerful motor works to support smoother transitions across a treadmill’s incline and speed ranges.
Our tester noted that decline capabilities can help mimic outdoor terrain, and also that decline training targets different muscles than incline work. “Having a 6-percent decline can help you strengthen your quads,” they noted, rating its customizations a 4.5 out of 5.
The F85’s running deck is 2 inches wider than the 20-inch standard width, and it features Sole’s Cushion Flex Whisper deck, which can help take some of the impact off your joints. And if you need a bit of structure in your running workouts, there are 10 preset programs loaded on the 15.6-inch touchscreen.
You can also mirror your own device to follow along with other training apps. It also comes integrated with seven streamers, like YouTube and Netflix, if you’d rather zone out with a show or movie.
All these features start to add up, though, and its overall weight of 294 pounds means it’s probably better off staying in one spot. “It’s got Sole’s hydraulic folding mechanism to raise and lower the deck, but it’s still heavy,” our tester said, rating its portability 3.5 out of 5.
The Sole ST90 stands out with its slat-style belt, solid frame, and 15.6-inch touch screen. It can stream from workout programs or entertainment apps like Netflix and YouTube, as well as stream content from your phone.
Specs
Price: $3,999.99
Max Speed: 12mph
Incline Range: 0%-15%
Weight Capacity: 400lbs
Weight: 326lbs
Dimensions: 66” H x 82.5” L x 38” W
Display: 15.6” touchscreen
Pros
Hefty, non-folding treadmill can operate as both a motorized and manual treadmill
Slatted belt may help reduce impact on joints
Large touchscreen streams preloaded apps
Cons
Very expensive compared to standard treadmills
No decline capability
Heavy overall weight makes it difficult to move
The hybrid design of Sole’s priciest model — the ST90 — combines the functionality of a traditional motorized treadmill with the slatted belt and user-powered operation of a manual treadmill. “Basically, you can disengage the motor and use it as a manual treadmill just by clicking ‘Free Mode,” they explained. This functionality requires a hefty, super-sturdy frame, so don’t expect the ST90 to fold up when not in use.
Our tester jogging on the Sole ST90.
Switching into the manual mode is useful for interval training, as you can speed up and slow down faster than you would on an electric treadmill. Conversely, a motorized experience is ideal for endurance training since you can set your target pace.
In practice, our tester thought that running in Free Mode didn’t live up to the feel of some of the best curved treadmills we’ve tested. “I really liked this feature, but to get the belt moving, I had to raise the incline to gain a little traction,” they said. “It feels closer to a sled push than a typical manual treadmill.” The ST90 earned a 4 out of 5 for adjustability.
Our tester on the Sole ST90.
Many manual treadmills feature curved decks that allow you to leverage gravity to create the momentum that spins the belt. Raising the incline on the ST90 — which can reach 15-percent in motorized mode and 8-percent in Free Mode — has a similar effect.
Our tester also noted that in both motorized and Free Mode the belt itself provided plenty of support. “It’s a super cushioned belt deck and it felt like the combination of a traditional deck cushioning with the manual design of something like the AssaultRunner Elite,” they said, scoring it a 4 out of 5 for ergonomics.
We also like that, unlike many manual treadmills, this model has a 15.6-inch touchscreen with mirroring capabilities and access to streaming apps like Netflix.
The 15.6-inch touchscreen on the Sole ST90.
However, the ST90 has a weaker warranty than Sole’s other treadmills. Sole’s other treadmills come with lifetime frame and motor warranties, but the ST90 comes with just five years on the frame and motor.
When they factored in the price, our tester wasn’t sure that this unique tread is for everyone. “At $4,000, this thing is expensive,” they said. “The warranty also doesn’t match the price, so just make sure it fits your training regimen and budget.”
Along with the diverse training possibilities made possible by Sole’s lineup of treadmills, BarBend expert reviewer Amanda Capritto highlighted how the convenience of bringing home your own machine could help you stick to your routine. “Home treadmills offer the opportunity to run and walk in the comfort of your own home,” she says. “Having a treadmill at home may encourage a person to exercise more frequently, which is almost always a good thing.”
Training Capabilities: Every Sole treadmill can reach speeds of at least 12 miles per hour and inclines of 15 percent, with some even offering a decline of -6 percent. This kind of functionality supports all kinds of training, from HIIT, hill, and sprint work to LISS and endurance.
Roomy, Cushioned Belt Decks: All Sole treadmills meet the belt deck length that our expert reviewer Amanda Capritto recommends. “A comfortable deck… for running, and especially sprinting, [should be] 20 inches wide by 60 inches long.”
Warranty: Except for the ST90, all Sole treadmills include lifetime frame and motor warranties, offering the peace of mind that machine will be with you for the long haul.
How Much Do the Best Sole Treadmills Cost?
Sole cardio machines can support just about any treadmill workout you’d desire, and the diversity of their lineup is reflected in the price range. While every model features 15-percent incline and a top speed of 12 miles per hour, only the pricier options offer decline capability and built-in touchscreens. Take a look at this chart to see where each treadmill lands within the $1,199.99 to $3,999.99 range.
Best Sole Treadmill Overall
Sole F80
$1,899.99
Best Sole Treadmill With Incline
Sole F89
$3,299.99
Best Budget Sole Treadmill
Sole F63
$1,199.99
Best Sole Treadmill for Walking
Sole F65
$1,499.99
Best Sole Treadmill for Heavy People
Sole TT8
$2,899,99
Best Sole Treadmill for Running
Sole F85
$2,399.99
Best Non-FoldingSole Treadmill
Sole ST90
$3,999.99
What to Consider Before Buying the Best Sole Treadmills
According to BarBend’s expert reviewer Amanda Capritto, it’s crucial to have an idea of the available features and capabilities of treadmills like those in Sole’s lineup before committing to one. “Any treadmill can suffice for walking and maybe light jogging, but not every treadmill will perform for running, sprinting, and hill training,” she says.
Our tester on the Sole ST90.
“Treadmills come in motorized and manual options; with and without touchscreen displays; large and compact models; tech-infused and basic designs,” Capritto adds. “Finding a treadmill that’s just right for your needs — your Goldilocks — will require some research and knowledge of treadmill specifications.”
Tech Capabilities
Five of Sole’s seven treadmills feature a touchscreen that comes preloaded with apps like Netflix and Amazon Prime video. Some of them also offer mirroring capabilities, which means you can stream content from the best fitness apps right on the console.
The 15.6-inch touchscreen on the Sole ST90.
Capritto thinks the technology onboard high-end models like these can help make your training more engaging. “These smart treadmills are more expensive, but the immersive component can keep you motivated to exercise. I wouldn’t call it a necessity, but it’s definitely a fun perk.”
Incline and Decline
While all Sole treadmills feature a 0- to 15-percent incline range, Capritto recommends considering whether you really need to splurge for a model that offers decline. “If you plan to use your treadmill to train for outdoor events such as a marathon or a hike, incline is essential,” she says. Downhill running necessitates shorter, quicker strides to control your pace and keep your balance, while targeting the quadriceps.
The incline adjustment button on the Sole F80.
Capritto also points out that this function is somewhat rare for treadmills. “Decline functionality is far less common, but is available on higher-end machines, down to negative 3-5 percent.” While the NordicTrack X22i matches the -6-percent decline of Sole’s TT8, F85, and F89 models, its $3,499 price tag eclipses those three by $200 to $1,600. Only a handful of models we have tested feature even a 3-percent decline and they typically come in around $2,000 — the top of the average range of $1,200 to $2,000 we usually see for treadmills.
Footprint and Portability
Sole’s treadmills are not known for being compact, but the hydraulic-assisted folding decks on some models can help reduce their footprint when not in use. Capritto also says to grab your tape measure before bringing home one of these treadmills. “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 says.
Best Sole Treadmills FAQs
What is the best Sole treadmill?
Our pick for the best Sole treadmill is the Sole F80, which comes in at $1,899. We think its roomy 60-inch belt deck, 10.1-inch touchscreen, and 3.5 HP motor make it the best all-around model in their lineup. With the potential to take on HIIT, sprint, endurance training, and more, we think it checks the most boxes for the most athletes.
Is Sole a good brand?
We think Sole Fitness makes some of the best rowing machines, exercise bikes, ellipticals, and treadmills on the market. Their fitness equipment consistently earns high scores from our team of expert products for durability, adjustability, and value. They also offer free access to over 3,000 workouts via the Sole+ app, which can connect to your machine to track your workout history and metrics.
What is the difference between Sole F63 and F65?
We think the Sole F63 is the best budget treadmill in their lineup. They both offer conveniences like Bluetooth speakers and a cooling fan, but after testing the F63 and sizing up the F65, BarBend editorial member and certified personal trainer Kate Meier says there are a few key differences. “I like the extra two inches of width in the deck, plus the display is larger,” she said. “I’m not sure those justify the $300 price difference, though.”
Is Sole better than NordicTrack?
Both Sole and NordicTrack are two of the top brands in the market, but their treadmills are meant for different users. While Sole’s recently upgraded models incorporate built-in streaming apps — like Netflix and Max — and let you mirror your own device, NordicTrack makes some of the best cardio machines with iFIT integration. iFIT’s library of over 17,000 trainer-led and scenic workouts consistently earns ratings of 5 out of 5 from our team.
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For athletes wanting a low-impact cardio machine for their home gym, the best ellipticals can deliver with calorie-burning workouts that can be less taxing on your joints than, say, running on a treadmill or practicing high-intensity plyometrics. (1) Of course, not everyone has the space available to house these rather large pieces of fitness equipment. The best ellipticals for small spaces can support your low-impact training needs while keeping dimensions more approachable and compact.
Naturally, finding an ideal elliptical for tighter training quarters involves more than the product dimensions alone. You’ll also need to account for your machine’s stride length, weight capacity, and available programming. To help guide you through the purchasing process, we’ve gotten hands-on with over 20 top-performing silhouettes and consulted with our in-house team of experts to compile this round-up of our favorite ellipticals for small spaces on the market today.
The 6 Best Ellipticals for Small Spaces in 2024
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite and the ellipticals we listed to help ensure we’re providing helpful, accurate descriptions and recommendations.
How We Tested and Chose the Best Ellipticals for Small Spaces
The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To make our list of the best ellipticals for small spaces, we got hands-on with 23 different equipment silhouettes from top brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest) to determine our top picks. Below are some of the categories and components we looked at to make our list.
For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Equipment Testing Methodology page.
Product Dimensions: Of course, an elliptical for a small space should feature a more compact design. We compared elliptical dimensions to that of your standard loveseat — any machine with a footprint smaller than 15.31 square feet was considered for this guide. (2)
Dynamic Programming: Having dynamic programming available on your cardio machine — whether through preset modules or digital streaming services — can help maintain motivation throughout your fitness journey. We made note of which ellipticals were compatible with online training platforms, and highlighted silhouettes that at least featured a device holder for a DIY streaming setup.
Stride Length: We’ve found that the standard stride length for most commercial ellipticals ranges between 16 and 20 inches, so we did our best to feature profiles that fit within that range. For ellipticals with shorter stride length, we made sure that they featured a vertical orientation — this not only saves space overall but can also help keep shorter steps more comfortable.
Weight Capacity: Your elliptical’s weight capacity can be a good indication of its durability. As such, all ellipticals included in this round-up are rated to support at least 220 pounds, with some more high-end models capable of withstanding loads up to 400 pounds.
Portability: If you’re already working around less floor space, it can help to have an elliptical that can be moved in and out of position in an effort to keep your training area as useable as possible outside of training. All of these ellipticals for small spaces either feature lighter frames that can be easily toted from one area to the next, or front transport wheels that can help take the strain out of rearranging your living area for a dedicated workout.
Best Elliptical for Small Spaces Overall: 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
Product Weight: 224lbs
Weight Capacity: 325lbs
Stride Length: 10” vertical, 5” horizontal
Resistance Levels: 26
Pros
Takes up less floor space than your common loveseat (2)
Compatible with iFIT for trainer-led workouts
Heavy 30-pound flywheel improves sturdiness in operation
Cons
Average cushioning across the foot pedals, according to our tester
Assembly can be time-consuming
Display can only stream iFIT programming
If you’re looking for a low-impact workout that’s low on floor space, we recommend the Pro HIIT H14 from ProForm. Thanks to its vertical orientation, this cardio machine resembles a hybrid motion plane that’s closer to a stair stepper than your traditional rear-drive elliptical. As such, the total footprint of this cross trainer comes in at 10.47 square feet, which is less than a typical loveseat sofa that can take up 15.31 square feet of space. (2)
Aside from the space-saving profile, we also enjoyed the in-training experience of this elliptical trainer. Our tester, a CrossFit Level-1 instructor, rated the ergonomics at 4 out of 5, highlighting the easy-to-grip handlebars and approachable foot pedals. “ProForm claims the pedals are oversized and cushioned, but I didn’t get that sensation in training. They’re fine by my standards, but not something to write home about,” they stated.
Like other ProForm cardio machines, the Pro HIIT H14 is compatible with the iFIT training platform, which we’ve previously ranked as one of the best fitness apps. You can stream the library of over 16,000 live and on-demand workout programs across the 14-inch HD touchscreen which provides excellent picture quality.
Plus, the iFIT integration brings AutoAdjust functionality to your machine — rather than toggling through the 26 levels of resistance on your own, the Pro HIIT H14 will automatically adjust your settings in-tune to your trainer-led courses.
Our tester adjusting the controls on the ProForm Pro HIIT H14 Elliptical.
While we rated the dynamic programming available via iFIT at 5 out of 5, we did score the available tech slightly lower at 4 out of 5. This is due to the lack of streaming versatility across the front console — you cannot pair entertainment streaming services like Netflix or Hulu to the machine.
Finally, the Pro HIIT H14 is a sturdy machine, but that doesn’t come without a little elbow grease. Be prepared to spend a whole day assembling this unit. We rated the overall setup at 2 out of 5, and recommend you have a helping set of hands at the ready to assist with getting everything together.
Best Adjustable Elliptical for Small Spaces: NordicTrack FS10i
NordicTrack FS10i
This machine is a stair climber, elliptical and treadmill all in one. It has 24 levels of digital resistance, and you can change your stride to work with the resistance in tread, elliptical, or stair climber mode.
Specs
Price: $1,999
Product Dimensions: 58.5″ L x 29.5″ W x 74″ H
Product Weight: 284lbs
Weight Capacity: 375lbs
Stride Length: 32”
Resistance Levels: 24
Pros
Stride length automatically adjusts to your preferred motion
Streamable workouts through the iFIT training platform
Sturdy frame that doesn’t shake or jostle during workouts
Cons
Heavy frame can be difficult to move even with front transport wheels
Will require extra space to account for arm movement
Incline and resistance toggles require a firm press
Having an elliptical with an adjustable stride length can be great for keeping your cardio workouts as comfortable as possible without feeling cramped atop your machine. The FS10i from NordicTrack features a stride range up to 32 inches long and automatically adjusts to your gait and movement plane, which can be ideal when trying to take advantage of the FS10i’s step, glide, or run functionalities.
Our tester, a CrossFit Level-1 instructor, rated these customizations at 5 out of 5, stating, “While switching up motions between stepping and elliptical gliding was a learned skill set, I could quickly master it after just a few workouts. Regardless, I always felt like I had enough room for comfortable steps.”
The FS10i also features iFIT compatibility, which can provide high-quality workout modules to keep every session fresh and engaging. We also liked the SmartAdjust technology that automatically toggles your magnetic resistance settings to the instructions from your trainer-led courses.
BarBend lead video reviewer Jake Herod on the NordicTrack FS10i.
There are also quick toggle buttons along the sides of the display for incline and resistance jumps, but our tester commented that the haptics require a firm press for them to actually work. “You definitely need to press hard on each button — a light tap won’t suffice,” they added.
In terms of durability, we scored the FS10i at 5 out of 5 thanks to sturdy construction that showed no swaying or jostling during workouts at varying intensities. We also recommend this NordicTrack offering as one of the best ellipticals for heavy people given the 375-pound weight capacity.
However, the brawn and stability of the FS10i does compromise its portability, which we scored at 3.75 out of 5. Our tester said moving the machine into place can be a workout in itself, even despite the front transport wheels intended to help with maneuverability. It can be wise to have some assistance when looking to rearrange this otherwise impressive cardio machine.
Best Budget Elliptical for Small Spaces: Sunny Health & Fitness SF-E3911
Sunny Health & Fitness SF-E3911
Sunny Health & Fitness SF-E3911
The SF-E3911 from Sunny Health and Fitness can be a budget-friendly pick for home gym enthusiasts thanks to its approachable price point and space-saving footprint. Plus, the lightweight 69.3-pound frame can be moved easily within your training space, giving you plenty of versatility to set up in a comfortable position.
Specs
Price: $379.99
Product Dimensions: 42” L x 23” W x 60.5” H
Product Weight: 69.3lbs
Weight Capacity: 220lbs
Stride Length: 9”
Resistance Levels: 8
Pros
Well below the roughly $1,250 median price tag of other ellipticals
More narrow profile can lead to wobbliness during training
LCD digital monitor is underwhelming with no preset workouts
Finding a compact elliptical to fit your tight training quarters doesn’t necessarily mean stretching your finances. After all, most ellipticals for small spaces will cost roughly $1,250, on average. That said, a budget-friendly cardio machine can be beneficial for some athletes and, in our opinion, the SF-E3911 from Sunny Health and Fitness is the best of the bunch.
Coming in at roughly $380, this petite piece of fitness equipment falls well below the average price. I rated the value at 4 out of 5 given the savings at play, as well as the floor space needed to house the machine itself. The SF-E3911 carries a footprint of just 6.71 square feet, which is even smaller than some of the best exercise bikes on the market. We attribute this space-saving quality to the SF-E3911’s vertical orientation and front flywheel design.
However, this smaller frame does have its limitations in terms of durability. For one, the weight rating is just 220 pounds, which may be too low for some athletes. I’ve also used this elliptical in the past and have noticed some wobbling and sway during workouts, particularly when trying to up the intensity. As such, I scored the durability at 3.5 out of 5.
The Sunny Health and Fitness SF-E3911 also features an LCD display that can help you keep track of metrics like time, speed, distance, and potential calories burned. There are no preset training programs to choose from across the monitor, but I do like how the brand includes a small media shelf for streaming purposes.
In the end, though, you can’t really expect a sub-$400 elliptical to come with the latest digital features. Thankfully, if you like taking in your low-impact workouts with some form of entertainment, the SF-E3911 is lightweight at just 69.3 pounds, meaning you can easily set up for a session in front of your television. I scored the portability at 4.5 out of 5, too, thanks to the convenient front transport wheels.
With 16 levels of resistance, an impressive 300-pound weight capacity, and an electricity-free build, the Yosuda E9 can be a prime elliptical for high-intensity exercise. While some taller athletes may prefer a stride length longer than 15 inches, this can be a compact, engaging machine for tackling hard-nosed fitness goals.
Specs
Price: $659.99
Product Dimensions: 38” L x 21” W x 61” H
Product Weight: Unlisted
Weight Capacity: 300lbs
Stride Length: 15”
Resistance Levels: 16
Pros
Stable base doesn’t jostle during more intense training
Range of 16 magnetic resistance levels for varied workout challenges
No electricity needed to operate the machine
Cons
Device holder sits behind the center handlebars
Stride length may be too short for taller athletes
No incline adjustments available for more training variety
Granted, the low-impact workouts ellipticals offer are typically viewed as more leisurely than challenging. However, you can still achieve an intense workout with these machines — even those with more compact footprints. For high-intensity elliptical training, we recommend the Yosuda E9 profile thanks to a sturdy frame that can support weights up to 300 pounds, as well as its wide range of 16 magnetic resistance levels.
I’ve used this Yosuda elliptical in the past and have enjoyed how stable the frame is when pacing through tougher sessions. Plus, I like how the E9 doesn’t need electricity to operate smoothly, meaning there are fewer components that could run amok through extended wear. Overall, I rated the durability at 4.5 out of 5.
The footprint of the E9 measures 5.54 square feet, making it one of the smallest ellipticals we’ve tested. That said, I do feel this smaller design compromises the usability somewhat, namely in the stride length. Taller athletes may feel cramped across the vertical and horizontal motion plane, so I scored the ergonomics at 4 out of 5. There are better ellipticals for tall people out there, but for the right athlete, I still hold the Yosuda in high regard.
As far as tech and dynamic programming, you shouldn’t expect much from the E9. Yes, there are pulse sensors across the center handlebars for heart rate monitoring, but we’ve often found that these palm-centric sensors can be shoddy in terms of accuracy. The LCD monitor features clear readouts, too, but there are no preset programs to choose from.
I scored the available tech at 3 out of 5, too, given the placement of the media shelf across the center console. I do appreciate the inclusion, which can allow for a DIY streaming setup, but the holder is placed behind the center handlebars. Your view could be compromised, especially if you’re using a larger tablet.
Best Foldable Elliptical for Small Spaces: Sunny Health & Fitness SF-E902SMART
Sunny Health & Fitness SF-E902SMART
Sunny Health & Fitness SF-E902SMART
The Sunny Health and Fitness SF-E902SMART is compact during operation, but truly shines as a go-to for small training spaces given its foldable frame that shrinks the footprint to 2.47 square feet. This AirWalk-style fitness machine also features resistance bands for added intensity in each stride to give your workouts a refreshing sense of challenge.
Specs
Price: $219.99
Product Dimensions: 27.2” L x 20.1” W x 56.7” H
Product Weight: 37.6lbs
Weight Capacity: 220lbs
Stride Length: 31.5”
Resistance Levels: 5
Pros
Folds to 2.47 square-foot footprint for more convenient storage
Features a handy device holder for streaming workouts
Long 31.5-inch stride length can accommodate a wide range of athletes
Cons
Weight capacity is limited to 220 pounds
No preset workout programs to choose from
Shorter warranty package than other ellipticals for small spaces
The best folding ellipticals can be excellent options for athletes in smaller spaces, as they can be folded down and stowed away when not in use. The SF-E902SMART from Sunny Health and Fitness features a convenient foldable frame that, when stored, takes up just 2.74 square feet. Also, despite the compact profile, this elliptical still offers adjustable resistance, Bluetooth connectivity, and a device holder for streaming your favorite online workout programs.
Admittedly, we’ve spent more time with the original SF-E902, which forgoes the Bluetooth connectivity and adjustable resistance bands. Still, though, the designs are the same across the lightweight frame, LCD monitor, and non-slip pedals.
We scored the portability of this Sunny Health and Fitness profile at 5 out of 5 thanks to its easily maneuverable silhouette. Setting up for a workout is similar to bringing out an ironing board for laundry day. “The foldable perk makes it a clear standout amongst ellipticals, and it really adds some benefit to the exercise equipment’s already small stature,” added our tester.
While the tech can be underwhelming across the basic LCD monitor — which tracks time, count, and potential calories burned — the SF-E902SMART does come with a convenient device holder for creating your own streaming setup. Also, the ‘SMART’ callout means this foldable elliptical can pair via Bluetooth to your devices for following along to workouts through the Sunny Health and Fitness app.
There are resistance bands that clip from the frame to the pedals, and the multiple anchor points allow you to toggle the intensity to your liking. However, we scored the adjustability at 3.5 out of 5, as there are only five true settings to choose from, and the bands can begin to compromise your stride length.
Finally, we do want to note the one-year frame warranty for the SF-E902SMART, as well as the 180-day coverage for other parts and components. This is a much shorter warranty than other ellipticals out there, leading to our 3.75 out of 5 value rating. At less than $220, though, can you really expect much more?
Best Elliptical for Small Spaces for Streaming: BowFlex Max Total 16
Bowflex Max Total 16 Elliptical
Bowflex Max Total 16 Elliptical
This state-of-the-art elliptical offers personalized workouts based on your current fitness level that adapt over time and features automatic adjustments to the 20 levels of magnetic resistance.
Specs
Price: $2,499
Product Dimensions: 49.3” L x 30.8” W x 65.7” H
Product Weight: 155.4lbs
Weight Capacity: 300lbs
Stride Length: Unlisted
Resistance Levels: 20
Pros
JRNY workout platform supports multiple entertainment services including Netflix
Twenty resistance levels for a good mix of low- and high-intensity workouts
Can be moved easily thanks to the front transport wheels
Cons
One of the highest price points we’ve found in testing
Display can be glitchy at times
Can be a lengthy assembly process
While trainer-led workouts and interactive modules can be fun and engaging, there are times when burning some calories to the tune of your favorite movie or TV series can be enjoyable, too. While the BowFlex Max Total 16 features trainer-led sessions through the integrated JRNY app, the service is also compatible with popular streaming platforms like Netflix, Hulu, and Amazon Prime, giving you options when it comes to on-screen entertainment.
The BowFlex Max Trainer series uses a vertical orientation, giving your workouts a hybrid elliptical-stepper motion
The Max Total 16 is similar to other ellipticals in the BowFlex Max Trainer family, featuring a vertical orientation that blends the motion of an elliptical with that of a stair climber. What separates this particular profile apart, though, is its larger 16-inch HD touchscreen.
While we have yet to actually take in a home workout with the Max Total 16, we do have experience with other Max Trainers from BowFlex, such as the M9 that features a similar, albeit smaller, HD touchscreen. Given the haptics of that component, as well as the crisp visuals and streaming variety, we rated the Max Total 16’s available tech at 5 out of 5.
I’ve also built one of these Max Total 16s for a family friend, so I can speak to the hardware and portability of the profile. While the 155-pound frame is sturdy, moving the cardio machine around your space is a breeze thanks to the front transport wheels. You just need to lift the back base to the balance point, and the wheels do the heavy lifting. I scored the portability at 4 out of 5 and feel most home gym enthusiasts could get this Max Total 16 into position without many issues.
Assembling this BowFlex home gym equipment, though, is a more involved task. The instructions are clear, but there are a number of parts, bolts, and wires that can take up a good chunk of your afternoon. I scored the assembly process at a conservative 3.75 out of 5 — you can do it on your own, but I recommend taking your time to ensure everything goes together smoothly.
Amanda Capritto, our expert reviewer, states, “People interested in an elliptical for home use will be pleased to find that ellipticals come in a wide range of sizes and styles, with many different options to suit different needs and budgets.”
As such, the best ellipticals for small spaces can still provide promising workout potential despite their smaller footprints. Below are a handful of our favorite perks associated with low-impact cardio machines.
Low-Impact Training: Training atop an elliptical can be less stressful on your joints, as you aren’t placing your knees and hips through harsh impacts that you’d experience in more taxing activities, like running or jogging. (3) “[Ellipticals] provide a way to get the heart rate up without stressing the joints,” adds Capritto.
Full-Body Workouts: Elliptical workouts can also be a unique way to engage your upper body thanks to the extended handles that can be utilized in training. This can be helpful for athletes looking to maximize their training minutes with a more encompassing approach that targets the total body rather than just your legs.
Space-Saving Dimensions: Ellipticals designed for small spaces feature a smaller footprint than the best commercial ellipticals, thus helping you maintain the livability of your home without sacrificing an entire room’s worth of space for training needs. Some ellipticals for small spaces even feature foldable frames for added storage convenience, allowing you to tuck your workout equipment away in-between sessions.
How Much Do Ellipticals for Small Spaces Cost?
The price of ellipticals for small spaces can vary from one exercise machine to the next depending on the amount of tech, adjustment settings, and conveniences featured across the profile. On average, though, most ellipticals for small spaces come in at a median price point of roughly $1,250. Read below to compare the price tags of all elliptical trainers featured in this round-up.
Best Elliptical for Small Spaces Overall
ProForm Pro HIIT H14
$1,799
Best Adjustable Elliptical for Small Spaces
NordicTrack FS10i
$1,999
Best Budget Elliptical for Small Spaces
Sunny Health & Fitness SF-E3911
$379.99
Best Elliptical for Small Spaces for HIIT Workouts
What to Consider Before Buying Ellipticals for Small Spaces
As with any piece of home gym equipment — from recumbent bikes to rowing machines, treadmills, and beyond — you’ll want to think through a few factors before purchasing an elliptical for your smaller training space. Naturally, product dimensions can play a major role in your decision, but here are a few extra considerations worth pondering over before adding a high-quality silhouette to your cart.
Product Dimensions
According to Amanda Capritto, our expert reviewer, you’ll first want to ensure that your elliptical can actually fit within your home gym. “This is a good place to start, because you’ll be really frustrated if you buy an elliptical that doesn’t fit in your intended space or, if you need to be flexible with your space, isn’t easy to move,” she states. Break out your trusty tape measure and confirm the floor space you have available for your brand-new cardio machine.
Our tester rolling the ProForm Pro HIIT H14 Elliptical.
Ellipticals for small spaces routinely list the product dimensions, but if you’re skeptical about the size in comparison to your floor plan, we recommend comparing your available space to something more digestible, like a piece of furniture. For example, your standard loveseat sofa takes up 15.31 square feet of space. (2) If you can comfortably house a new loveseat, you can likely accommodate an elliptical designed for small spaces.
Training Preferences
Ellipticals can be a worthwhile exercise tool for a variety of fitness levels, and studies report that the caloric burn from a 30-minute workout can be on par with other, more intense disciplines, like running at a quick pace or vigorous cycling. (4) However, the low-impact nature of this fitness machine isn’t for everybody, so be sure that your training needs and want can be met with an elliptical before adding one to your home gym setup.
It’s also important to ensure your workout preferences align with an elliptical given that ellipticals (even ones for small spaces) feature fewer storage conveniences like foldable frames. This means that the footprint, while small, is constant, so you’ll need to account for the machine day in and day out as you navigate through your abode. If you’re less enthused to use your elliptical, it can quickly become an obstacle as opposed to a worthwhile training tool.
Available Programming
Another way to maintain the motivation to work out is through engaging programming and training sessions. Many ellipticals for small spaces are compatible with some of the best online workout programs, which can provide libraries of intriguing training modules led by some of the industry’s most trusted instructors and coaches. If you’re less enthusiastic about digital training platforms, it can still be wise to search for an elliptical with a handful of preset programs just in case you want to shake up your regular regimen now and again.
NordicTrack FS10i Touchscreen Monitor
Choosing an elliptical with integrated streaming capabilities is up to you, but we do want to note that digital programming often comes with a required subscription cost. These monthly rates can vary between platforms, so be sure to account for this extra investment when looking at the overall price of your elliptical.
Price
On average, the best ellipticals for small spaces can cost roughly $1,250. As such, there are still a range of price points across the category, which can be ideal for budget-minded athletes or home gym beginners not looking to sink a ton of coin into a singular piece of equipment. The best elliptical for your small space, though, is one that you can comfortably afford. Crunch the numbers and make sure your finances are in order before adding a unit to your shopping list.
Best Ellipticals for Small Spaces FAQs
What is the best elliptical for small spaces?
Determining the best elliptical for small spaces can be subjective. For our money, we recommend the ProForm HIIT H14 thanks to its vertical orientation, which shrinks the footprint to 10.47 square feet. We also like the machine’s compatibility with iFIT, a fitness app with more than 17,000 on-demand workouts across various disciplines, including cardio, strength training, HIIT, and more.
How much space do you need for an elliptical machine?
The required space for an elliptical can vary between profiles, but a good rule of thumb when thinking of an elliptical for small spaces is to see if your space can comfortably fit a piece of furniture, like a loveseat. If you have the room for one, which is typically longer and wider than a compact elliptical, you can likely fit a space-friendly elliptical.
How much do ellipticals for small spaces cost?
On average, you can expect to pay roughly $1,250 for a high-quality elliptical for your small space. Of course, though, there are a handful of budget-minded silhouettes out there, so be sure to search around and find a profile that fits your floor plan and finances best.
References
Long, C. (2023, November 8). Elliptical benefits: Advice from an exercise physiologist. Hospital for Special Surgery. https://www.hss.edu/article_elliptical-benefits.asp
Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/
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://pubmed.ncbi.nlm.nih.gov/33477112/
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
The good news about hypertrophy is that it’s kind of simple for a lot of athletes: train hard, eat in a slight caloric surplus, and get enough sleep. Here’s the bad news about building muscle: it doesn’t happen overnight.
But that doesn’t mean there’s nothing you can do to speed up muscle growth. Here are our top tips to build muscle fast, including the best exercises to do and foods to eat.
Key Takeaways
The process of muscle growth, known as muscle hypertrophy, typically takes 10-12 weeks, but can be made faster with the proper exercises, rest, and protein intake. (1)
To optimize muscle growth, try consuming at least 0.7 grams of protein per pound of body weight per meal. You can reach this by eating high-protein foods like salmon, eggs, Greek yogurt, and chicken.
Get plenty of sleep. Human growth hormone (HGH), which promotes muscle growth and repair, is produced in the body while sleeping.
Compound exercises like the back squat, bench press, deadlift, and overhead press are good for muscle building.
8 Science-Backed Tips to Build Muscle Fast
When hypertrophy is the goal, you need a solid weight training program that hits all of your major muscle groups, includes rest days, and features a meal plan with plenty of calories, protein, and carbohydrates. Sounds simple enough. But if you want to see more muscle mass sooner, here is how to tweak each of these areas to your benefit.
1. Do Eccentric Training
When you set out to lift weights, you know that you’re basically going to pick something up, and then put it back down. The fancy way to refer to these parts of the lift are the eccentric and concentric phases.
The eccentric phase is when the muscles lengthen, typically the lowering down part of an exercise. Think: lowering into a squat, hinging to the bottom of a deadlift, or lowering down from a pull-up or into a push-up.
Technically speaking, your muscles are forced to contract while stretched due to an external load’s force. When comparing concentric and eccentric training, research suggests eccentric training is slightly more effective at stimulating hypertrophy. (1)(2)
There are a few potential reasons why. Eccentric training is a way of increasing intensity without necessarily lifting heavier weights. Your muscles spend more time under tension, especially if you move slower, which adds more stress to your muscle fibers. (That stress is great for building muscle mass.)
Research also suggests that focusing on the eccentric portion increases muscle protein synthesis and releases more IGF-1 (insulin-like growth factor 1, a growth hormone). (3)
You can do eccentric-only exercises, which are a bit more limited, or various exercises using slow-tempo training. In tempo training, slowing down the eccentric phase lets you do fewer reps but increases time under tension, which is associated with potentially faster hypertrophy. Irradiating tension while focusing on proper form also helps. (1)
Research suggests a general tempo recommendation for hypertrophy training: two to four seconds for the eccentric phase and one to three seconds for the concentric phase. But you can play with that even further for an eccentric focus. (3)
Eccentric-Only Exercises
Eccentric Pull-Up
Eccentric Push-Up
Eccentric Lunge
Focus on the Eccentric Phase with Tempo Training
2. Emphasize Compound Movements for Major Muscle Groups
Some research suggests that one effective hypertrophy program that maximizes muscle growth follows the following formula: three to six sets of six to 12 reps with 60-second rest breaks at a moderate intensity (60 to 80 percent of your one-rep max or 1RM). Aim for 12 to 20 sets per muscle group per week. (1)(5)
Which exercises should you choose to reach those numbers? Both multi-joint and single-joint exercises are important, so don’t throw out your biceps curls yet; just save them for later in your session.
Still, you’ll likely want to emphasize compound, multi-joint exercises. Compound movements help with hypertrophy because they recruit more of muscle mass to get the job done. Research shows greater anabolic hormonal response after training multi-joint exercises, and higher levels of testosterone and growth hormone get released than when using single-joint exercises. (3)
Additionally, compound movements require other muscles in your body to contract and stabilize, even if they are not the ones working. Though a squat may not seem like an ab workout, over 200 smaller muscles work to stabilize your core and spine while you move your hips and legs. (3)
Single-joint exercises still have their place because they allow you to focus more on individual muscles, particularly smaller, neglected muscles. These may even out imbalances in size, appearance, and function. (3)
Best Compound Exercises in Strength Training
3. Do Higher Training Volume
There is some controversy around training volume and hypertrophy. Is more always better?
Training volume refers to the total product after multiplying sets times reps times load in a training session. A lot of research associates higher volume with higher hypertrophy. It may be because there is more muscular tension, damage, or metabolic activity. More metabolic activity may also release more growth hormones. (3)
Other research also finds a positive relationship between higher training volume and more hypertrophy, especially in already trained lifters for whom it becomes more difficult to continue gaining muscle fast. (6)(7)
The trouble is that aiming for a super high volume can make training sessions too long. Some research shows that training for more than one hour decreases the quality of work. You may not be able to exert the same level of effort, and your good form could suffer. That’s why playing with tempo and focusing on major muscle groups can help maximize your hour (or so). (3)
[Read More: How to Do 100 Push-ups a Day, Advice and Programming from a CPT]
Other studies find that a lower load (30 to 60 percent of your 1RM) yields similar hypertrophy to a higher load (greater than 60 percent of your 1RM) if you can reach failure in the lower load. But, it also adds that you don’t have to go to failure for hypertrophy. (1)
Ways to Play With Volume
Vary your load: lift a little lighter for more reps or heavier for fewer reps.
Vary your sets: do supersets with agonist and antagonist muscles, upper and lower body supersets, drop sets, and cluster sets. (1)
Mix volume with intensity — if you’re on a strict program to increase volume, play with adding one day where you go for high intensity at a lower volume.
4. Use Progressive Overload
Progressive overload is key to making gains. Of course, it takes time, so it might not be your first thought when trying to build muscle fast. Still, it can help over two to three months.
When you start a resistance training program, the gains you see in the first four weeks may mainly be due to muscle damage and muscle cell swelling. Real muscle growth may occur after six to 10 weeks—so you can use progressive overload to your advantage in this time frame. And if you’re a seasoned lifter struggling to gain muscle, use it to help bust through a physique plateau. (1)
Progressive overload refers to changing one variable at a time throughout a training program to continue adding new stress to your muscles. But progress isn’t always linear, and lifting heavy weights isn’t necessarily your intention for hypertrophy, so you need to do more than just increase the weight.
You know what to do in the gym — now you need to tackle your meal plan. When you train, muscle protein breakdown occurs. When you eat enough of the right stuff, muscle protein synthesis occurs. When muscle protein synthesis exceeds muscle protein breakdown, hypertrophy happens. (1)
You need to be in an energy surplus, meaning you take in more calories than you burn. (8)
Exactly how many calories you need depends on multiple factors. Start with BarBend’s calorie calculator.
What kind of calories you eat will also influence your body composition. Next, use BarBend’s macros calculator to help figure out the right balance of protein, carbs, and fat your body needs.
Once you have that, you need one more calculator to refine things even more — the protein intake calculator.
Protein Intake Calculator
What to Do With Your Number Goals
Tracking your calories and macros can ensure you hit your goals.
For people with a history of disordered eating who don’t want to count and track, you may want to look into eating intuitively as a bodybuilder.
6. Try Protein Powder
After calculating your protein intake needs to build muscle fast, you likely found a high number. You can reach your goal by packing your diet with high-protein foods. If you struggle to hit it every day, adding protein powder to a shake can help you achieve your daily goal quickly and easily.
Protein Powder Tips
Whey Proteinis your best bet if you consume dairy. It’s a high-quality, complete protein source that contains all the amino acids your body needs to build muscle after training. It is highly bioavailable and can be rapidly absorbed, potentially leading to faster muscle protein synthesis. (9)
Soy Protein is also a high-quality, complete protein source and a great alternative protein powder for vegan athletes.
Getting 20 to 40 grams of protein (one or two scoops) within three hours of your workout may help stimulate muscle protein synthesis. (10)
Adding a source of carbs to your protein shake can also help with muscle recovery. (10)
Creatine is one of the most well-researched sports supplements. Fifty years of research and hundreds of studies show that it is a safe ergogenic aid for exercise performance. It increases your stored energy and exercise capacity to withstand a higher volume. Over time, it can help you build muscle when combined with a resistance training program. (11)
Creatine Tips:
Creatine Monohydrate is the best form of creatine to choose from; all of the research is on this type.
The International Society of Sports Nutrition (ISSN) suggests the following protocol for taking creatine since it is no longer believed that you need a creatine loading phase. (11)
Take 0.3 grams of creatine monohydrate per kilogram of body weight per day for five to seven days.
Take three to five grams of creatine daily. This dosage should increase your creatine stores in three to four weeks and potentially help you build muscle faster.
8. Take Rest Days and Get Enough Sleep
You’ve trained hard and eaten well. The final step is…to go to sleep. The last piece of the puzzle to faster muscle growth is rest, muscle recovery, and, yes, getting to bed earlier.
Muscle protein synthesis begins about four hours after resistance training and may double 24 hours later. So, your muscles are still growing up to a day after your session. Many athletes train two days in a row, but allowing one or two rest days gives your body a chance to recover, repair damaged tissues, and stimulate growth. Rest is also when your body secretes growth hormone and anabolic activity occurs. (12)(13)
You also grow while you sleep. Sleep is important for immune function, growth hormone secretion, and muscle protein synthesis. (14) So, it’s especially important to sleep well (and a lot) between training sessions.
Work Rest Into Your Workout Routine:
Take at least one full rest day per week, with an optional second day of active recovery where you can do light cardio or mobility work.
Aim for seven to nine hours of sleep per night.
Best Exercises to Build Muscle Fast
Ready to grow? Here are the best exercises for each of your major muscle groups.
Exercises for Big Chest Muscles
To build a big chest, you’ll need a mix of big compound movements followed by isolation lifts. Here are the best chest exercises you’ll want to choose on your journey for gains.
Exercises for Big Back Muscles
To build a bigger back, you want to focus on compound pulling movements in all directions, target your lats, and isolate the smaller back muscles. These are the best back exercises to hit all areas.
Exercises for Big Shoulder Muscles
Strong shoulders fill out your T-shirts and help improve performance in many lifts. You’ll want a good mix of compound movements, isolation exercises, and unilateral work. Here are the best shoulder exercises for a well-rounded look.
Exercises for Big Arm Muscles
Building bigger arms means focusing on three major areas: triceps, biceps, and forearms. The best arm exercises incorporate all three. Be sure to mix in bilateral and unilateral work.
Best Triceps Exercises:
Best Biceps Exercises:
Best Forearm Exercises:
Core
Build all of your ab muscles in the best core exercises. They’ll target your rectus abdominis (six-pack), transverse abdominis, and obliques (side abs) for 360 degrees of sculpted work.
Glutes
For bigger glutes, you’ll want to hit your main lower body compound lifts, and some extras. Here are the best glute exercises.
Legs
It’s leg day, and well-rounded legs mean solid quads, hamstrings, and calves. Of course, you’ll work them in the glute exercises, but these are a little more targeted. Include bilateral and unilateral work in these best leg exercises.
Best Quad Exercises:
Best Hamstring Exercises:
Best Calf Exercises:
Best Foods to Build Muscle Fast
Choosing what to eat to make up your daily calories and macros can help you build muscle faster. Here’s what to focus on.
You can typically build muscle in six to ten weeks. (1)
How fast can a beginner gain muscle?
A beginner can start gaining muscle within four weeks. (1)
How can I get big muscles in two weeks?
Unless you’re a total beginner (and eating enough protein and carbs to fuel your training and growth), you’re not likely to pack on a substantial amount of muscle in just two weeks. But don’t lose hope.
One way to help yourself look bigger almost instantly is to do a high-volume workout right before you take those photos or go to that event you’re looking forward to. That will fill your muscles with blood and help them have a “pumped” appearance. You may also want to go through your wardrobe (or go thrifting!) for clothes that fit just right to emphasize the parts of your body you want to show off.
What are the most effective exercises for rapid muscle growth?
Big compound movements like the deadlift, back squat, bench press, and overhead press can help you gain muscle in multiple areas fast, but the way you structure your program also has an impact.
References
Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019 May 3;10:536.
Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Sep;31(9):2599-2608.
Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897.
Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210.
Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082.
Enes A, DE Souza EO, Souza-Junior TP. Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Med Sci Sports Exerc. 2024 Mar 1;56(3):553-563.
Aragon, Alan A. MS1; Schoenfeld, Brad J. PhD, CSCS, CSPS, FNSCA2. Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes. Strength and Conditioning Journal 42(5):p 79-86, October 2020.
Devries, M. C., & Phillips, S. M. (2015). Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey. Journal of Food Science, 80(S1), A8-A15.
Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6.
Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 Mar;268(3 Pt 1):E514-20.
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6.
Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996 May;128(5 Pt 2):S32-7.
