Treadmills and ellipticals are standard pieces of cardio equipment you’re likely to find in almost every health club and gym. They’re also some of the most popular workout machines to use. And why not? They’re easy to use, accommodate every fitness level, and offer an effective cardio workout, getting your heart rate up and your blood pumping.
The question is, though, is one better for you than the other? Experts weigh in on the differences between exercising on an elliptical vs. a treadmill, so you can make the best choice for your body and health goals, especially if you’re thinking of adding either one to your home gym.
Meet Our Expert
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Christine M. Conti, MEd, IDEA World 2023 Fitness Instructor of the Year, chronic disease wellness specialist, and CEO of Conti Fitness & Wellness
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Marc Coronel, certified fitness trainer and owner of Energia Fitness in Las Vegas
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Jay Silva, a certified strength and conditioning coach at TeachMe.To
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Adita Yrizarry-Lang, health educator, fitness professional, and speaker
Related: https://www.realsimple.com/12-3-30-treadmill-workout-7565072
The Pros of Treadmills
You can try a variety of workouts.
Treadmills are designed for walking and running. Because you can easily change the speed and incline, you can create a variety of workouts, says Adita Yrizarry-Lang, health educator, fitness professional, and speaker. Plus, many treadmills feature ready-to-follow programs and interval training options, so you can choose a workout that feels fresh and challenging every time, says Marc Coronel, certified fitness trainer and owner of Energia Fitness in Las Vegas. Some treadmills even track your progress and show you how you’re doing in terms of distance, pace, energy used, heart rate, and more.
They are easy to use.
Treadmills are approachable for people who are new to working out, according to Jay Silva, a certified strength and conditioning coach at TeachMe.To. “The movement is intuitive—walking and running are built-in patterns we’ve all done since we were kids,” he says. Generally, the interface is straightforward, with the speed and incline controls marked. Advanced treadmills offering workout programs, such as interval training, are typically easy to navigate on-screen. “I appreciate that I can scale the intensity up or down depending on a client’s goals or recovery status,” Silva says.
You can build strength.
“Most people think treadmills are just for cardio, but you can absolutely use them to build strength,” Silva says . Incline walking and running, especially when done for longer intervals, work your posterior chain, he explains. “I’ve had athletes build solid glute and hamstring endurance just from incline work alone.” Advanced athletes may feel comfortable walking backwards, which can help build knee stability and engage quads, Silva explains. Some treadmills have advanced features, such as sled push mode, which Silva uses with clients to help build lower body strength.
It’s easy to be consistent.
Treadmills provide a “climate-controlled haven for exercise,” Coronel says. If you typically walk, run, or hike outdoors, and the weather makes it impossible to get outdoors, you can always move indoors to the treadmill. “This consistency is crucial for maintaining motivation and building a sustainable workout routine,” he adds.
Related: 13 Unexpected Health Benefits of Walking and How to Make a Habit of It
The Cons of Treadmills
They can exacerbate injuries.
Treadmills are often used for running, which can pose issues for some people. “Running can be hard on joints, leading to pain and potential injuries, especially for those with pre-existing joint issues,” Coronel says. Any joint issues can be exacerbated if you run exclusively on a treadmill.
They only utilize the lower body.
This workout machine also primarily uses the legs, which Coronel says could potentially lead to muscle imbalances. That’s why if you do use a treadmill, it’s crucial that you incorporate exercises that target other muscle groups as well, whether that’s strength training or varied types of aerobic exercise.
They can limit your movement patterns.
Walking or running on a treadmill doesn’t challenge stabilizer muscles, which are important in controlling movements through the full range of motion, the same way as outdoor terrain, Silva says. “Treadmill running tends to be more linear and less reactive. You also don’t get the benefit of wind resistance or uneven ground, which are both useful for developing balance and proprioception,” Silva says.
There’s a risk of falling.
There’s concern, too, about safety with treadmills, as they can lead to falls and injuries if they’re not used correctly. However, most do have safety handrails and an emergency stop, providing an added layer of safety, Silva says.
The Pros of Ellipticals
They are easy on your joints.
One of the stand-out features of ellipticals is their joint-friendly nature. “Because your feet remain grounded to the pedals, major joints commonly affected by arthritis or injury, like the ankles, knees and hips may experience less impact,” says Christine M. Conti, MEd, IDEA World 2023 Fitness Instructor of the Year, chronic disease wellness specialist, and CEO of Conti Fitness & Wellness.
They work the upper body, too.
Ellipticals offer more of a full-body workout. When you use the arm levers, for example, you’re working your arm muscles like your biceps, triceps, chest, and your back, Coronel says. Plus, most ellipticals offer a variety of resistance levels and incline settings, which means you can customize it to your fitness level and goals.
They work a variety of leg muscles.
One of the best things about using the elliptical is that you can target numerous muscles. “When you go forward, you’re working similar muscles to walking or running: glutes, hamstrings, quads, calves,” says Silva. “But when you reverse the motion, you shift the emphasis more toward the quads and even your anterior tib (your shin muscles), which are often undertrained. That change in direction can also be helpful for neuromuscular coordination.”
You can customize your workouts.
Some elliptical models include pre-programmed workouts and interval training options, which offer variety and can keep you challenged. And you can crank up the resistance to get a strength-endurance challenge that complements other types of training, Silva says.
Related: 8 Best Exercises for a Full-Body Workout
The Cons of Ellipticals
They don’t improve bone density.
Ellipticals are a non-weight-bearing machine, which means they reduce the stress on your body. That’s a good thing, but it does come with a downside: It means they also reduce stress on your bones, which isn’t optimal for building or maintaining bone density. “These stresses are needed to keep your bones stronger as you age,” Yrizarry-Lang explains.
They can feel awkward.
The movement you do on an elliptical is also unnatural, and because some ellipticals don’t allow much adjustment in hip width or stride length, you might feel even more awkward. “This can create mechanical disadvantages and uncomfortable movement patterns that may hamper the workout and create unnecessary stress on your body,” Yrizarry-Lang says. But whether or not this affects you comes down to personal preference.
How to Choose Between a Treadmill and an Elliptical
If you’re still not sure which would be better for you, consider these four factors.
Personal Fitness Goals
Both pieces of equipment will give you a heart-pumping aerobic workout. But treadmills are ideal for people with performance goals, such as runners or endurance athletes, according to Silva. “If you’re trying to improve your 5K time, get better at uphill running, or build the kind of mental toughness you need for long races, it’s a fantastic tool,” he says. Ellipticals are great for people who want a low-impact, full-body workout.
Joint Health
The treadmill could potentially be uncomfortable for joints, especially if you’re running, due to the high-impact nature of this type of exercise. With the elliptical, however, the smooth, gliding motion minimizes impact so it may be more suitable for people with joint pain, Coronel says.
Workout Variety and Motivation
No matter the equipment, workout boredom is always a possibility. Treadmills, however, tend to be less monotonous than ellipticals, largely because they have more variables you can change and usually offer built-in programs. If you get bored easily while working out and want to use an elliptical, find one that has diverse workout programs and entertainment features, Coronel says.
Space and Budget
If you’re buying one of these for a home gym, know that treadmills require more floor space and are generally pricier than ellipticals, Coronel says. You’ll also need to do regular maintenance on a treadmill; ellipticals tend to require less maintenance.
The Bottom Line?
Both machines can get you healthier and fitter by providing a sweaty session of cardio. Of course, the low-impact nature of an elliptical is likely a better choice for people with joint issues, but outside of that, base your decision on your current, personal fitness goals, how much variety you want in your workouts, and also which you enjoy better! The best type of exercise is the one you like doing and will return to consistently. Other factors like space and budget will come into play if you’re buying one for a home gym.
If, though, you have access to both a treadmill and an elliptical, and either piece of equipment would work for you, it’s great to incorporate both into your fitness program. “If you practice only one form of cardiovascular activity on a daily basis, your body adapts, which means it will put less effort into the movement,” Yrizarry-Lang says. By mixing things up in the gym and alternating between both machines, you’ll constantly challenge your body (and brain!) and maximize your entire workout effort.
Related: This Is Exactly How Much Exercise You Need Per Week—and Why It’s So Important
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