Rowing Machine vs StairMaster: Which One is Better for Cardio & Weight Loss?

Key Takeaways

• Rowing machines can burn up to 800 calories per hour, making them highly effective for weight loss.
• StairMasters focus primarily on the lower body, burning approximately 500-700 calories per hour.
• Rowing machines offer a full-body workout, engaging multiple muscle groups simultaneously.
• StairMasters can be harder on the joints compared to the low-impact nature of rowing machines.
• The SOLE SR550 rowing machine is a versatile and efficient option for both cardio and weight loss.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE SR550 Rowing Machine: Priced at $1,499.99, the SOLE SR550 rowing machine makes exercise more enjoyable with an ultra-smooth air and eddy current resistance motion to create a realistic 'on the water' sensation. With a 10.1-inch touch screen, built-in apps, and screen mirroring capabilities, this rower provides an immersive workout experience.

Rowing Machine vs StairMaster: Quick Comparison

Feature	Rowing Machine	StairMaster
Primary Muscle Groups	Full-body workout: engages upper body (back, arms, shoulders) and lower body (legs, glutes)	Primarily lower body: focuses on legs (quads, hamstrings, glutes) and calves
Caloric Burn	Higher caloric expenditure (~311 calories in 30 mins for a 185-pound person)	Lower caloric burn (~180-260 calories in 30 mins for a 185-pound person)
Workout Type	Suitable for both HIIT and steady-state workouts	Best for steady-state cardio workouts
Impact Level	Low impact, suitable for those with joint issues	Low impact, but may require adaptation for some users
User Experience	Requires coordination and technique for effective use	More straightforward; mimics stair climbing
Space Requirements	More compact and lower profile	Requires more overhead space due to height
Resistance Type	Unlimited air resistance with manual damper	Typically has set resistance levels
Cost	Generally lower cost (~$1,000)	Higher cost (~$3,000)
User Weight Capacity	Higher capacity (up to 500 lbs)	Lower capacity (around 275 lbs)
Core Engagement	Significant core engagement for stability	Minimal core engagement

Benefits of Rowing Machines
Rowing machines, like the SOLE SR550, provide a full-body workout - they engage your legs, core, and upper body all at once, so they are highly effective for burning calories and building muscle strength, which can lead to more significant fat loss and overall fitness improvement.

Besides, rowing is a low-impact exercise, which means it's easier on your joints compared to high-impact activities like running or using a StairMaster. As such, rowing is an excellent option for people of all ages and fitness levels, including those with joint issues.

Benefits of the StairMaster
The StairMaster provides an effective cardiovascular workout, significantly improving heart and lung health. As users climb, they engage major muscle groups, particularly the quadriceps, hamstrings, glutes, and calves, which helps build strength and tone the lower body. This machine is also low-impact, reducing stress on the joints, so it’s suitable for individuals with knee pain or those recovering from injuries.

Here’s how the StairMaster 4G looks (image courtesy of StairMaster).

Calories Burned

Rowing Machine Calorie Burn
Rowing machines are highly efficient at burning calories. For example, a 185-pound person can burn approximately 311 calories in 30 minutes of moderate rowing. When you ramp up the intensity, this number can increase significantly. In fact, it's not uncommon to burn up to 800 calories per hour on a rowing machine like the SOLE SR550.

StairMaster Calorie Burn
The StairMaster burns approximately 500-700 calories per hour depending on intensity and body weight. It’s lower than ellipticals since it primarily targets the lower body, including the glutes, quads, and calves. It can also be more challenging for those with joint issues due to the repetitive stepping motion.

Comparison of Caloric Expenditure
When comparing the caloric burn of rowing machines and StairMasters, it's clear that rowing machines have the edge: they offer a higher caloric expenditure due to the full-body engagement, making them more efficient for weight loss. Additionally, the low-impact nature of rowing reduces the risk of injury, allowing for longer and more consistent workouts.

Muscle Engagement

Muscles Used in Rowing
Rowing is a full-body workout that engages approximately 86% of the body's muscles. The primary muscle groups involved include:

Upper Body:

• Deltoids: Shoulder muscles used during each stroke.
• Biceps: Engaged when pulling the handle towards the chest.
• Triceps: Assist in pushing the arms forward.
• Latissimus Dorsi: Controls arm extension and handle release.
• Trapezius and Rhomboids: Stabilize and pull the shoulder blades.

Lower Body:

• Quadriceps: Used for knee bending and pushing off.
• Hamstrings: Engage during the drive phase to extend the hips.
• Glutes: Activated throughout the rowing motion.
• Calves: Help stabilize the movement.

Core:

• Abdominals and Obliques: Provide stability and support during the rowing motion.

Muscles Used on StairMaster
The StairMaster primarily targets the lower body, focusing on the following muscle groups:

• Lower Body:
• Quadriceps: Engaged during the upward stepping motion.
• Hamstrings: Stabilize the movement.
• Glutes: Actively involved in powering each step.
• Calves: Help lift the body during each step.

• Core:
• Abdominals: Provide some stability, although less engaged than in rowing.

Impact on Joints

Low-Impact Rowing
The smooth, rhythmic motion of rowing minimizes the stress placed on the joints compared to higher-impact exercises like running or jumping - as such, it’s an excellent choice for individuals with joint pain or those looking to avoid high-impact activities.

Users can then engage in cardiovascular and strength training without the risk of aggravating existing joint issues. But proper rowing technique is key - incorrect form can lead to discomfort or injury.

Our SR550 rower has a combination of air and magnetic resistance so that users can enjoy a realistic “on the water” sensation when exercising.

StairMaster Joint Stress
While the StairMaster is excellent for building lower body strength and endurance, it can be tough on the joints, especially the knees. The repetitive stepping motion puts a significant amount of stress on these areas, which can lead to discomfort or even injury over time. This is particularly concerning for individuals with pre-existing joint issues or those who are overweight, as the added pressure can exacerbate these problems.

Injury Risk
Injury risk is a crucial factor to consider when choosing your workout equipment. The high-impact nature of the StairMaster increases the likelihood of joint pain and injuries. On the other hand, rowing machines offer a low-impact workout that reduces the risk of injury. The smooth, gliding motion of rowing minimizes stress on the joints while still providing an effective full-body workout.

User Preference and Comfort

Rowing Machine Comfort
Rowing machines are generally more comfortable for extended workout sessions. The seated position reduces the load on your legs and lower back, allowing you to focus on maintaining proper form and technique. Additionally, the rowing motion is smooth and continuous, which can be more enjoyable and less jarring than the repetitive stepping of a StairMaster.

The SOLE SR550 rowing machine, in particular, is designed with user comfort in mind - it features an ergonomic seat and adjustable pedals, ensuring a comfortable fit for users of all sizes. The magnetic resistance system provides a quiet and smooth rowing experience, making it ideal for home use.

StairMaster Comfort
StairMasters, on the other hand, can be less comfortable for prolonged use due to the high-impact nature of the exercise. The constant stepping motion can become monotonous and tiring, especially for those who are not used to it. However, some people find the stair-climbing motion more natural and easier to maintain for longer periods.

To improve comfort on a StairMaster, you need to maintain proper posture and use the machine's handrails for balance without putting too much weight on them. Wearing supportive footwear can also help reduce the impact on your joints and enhance overall comfort.

Personal Preference and Enjoyment
Ultimately, the best workout machine for you is the one that you enjoy using and can stick with consistently. If you find rowing to be more engaging and less stressful on your joints, then a rowing machine like the SOLE SR550 may be the better choice. On the other hand, if you prefer the simplicity and familiarity of stair climbing, the StairMaster could be more suitable.

Training Versatility

Rowing Machine Flexibility
Rowing machines are incredibly versatile and can be used for a wide range of workouts, from steady-state cardio to high-intensity interval training (HIIT). The SOLE SR550, for example, offers 16 resistance levels, allowing you to adjust the intensity of your workout to match your fitness goals. You can also incorporate different rowing techniques and stroke rates to target various muscle groups and add variety to your routine.

Rowing machines can be used for both cardiovascular conditioning and strength training - by increasing the resistance and focusing on powerful strokes, you can build muscle strength and endurance while still getting an excellent cardio workout.

StairMaster Flexibility
StairMasters also offer some degree of versatility, primarily through adjustable speed and resistance settings. You can vary your workout intensity by changing the speed of the steps or by adding intervals of faster and slower stepping.

Some StairMaster models also come with pre-programmed workouts that can add variety and challenge to your routine. For example, the StairMaster 10G has a unique OverDrive training mode - it simulates carrying or pushing a load up a flight of stairs.

Here’s how the StairMaster 10G looks (image courtesy of StairMaster).

Cost and Space Considerations

Rowing Machine Cost
Rowing machines can range in price from a few hundred dollars to over a thousand, depending on the brand and features. The SOLE SR550, for instance, is priced competitively at $1,349.99 (at time of writing) and offers excellent value for its quality and features. Investing in a high-quality rowing machine can provide long-term benefits and ensure a smooth and enjoyable workout experience.

StairMaster Cost
StairMasters are generally more expensive than rowing machines, with prices often starting around a thousand dollars and going up from there. The higher cost is due to the complex mechanics and durable construction required to support the repetitive stepping motion.

Additionally, maintenance and repair costs for StairMasters can be higher due to the wear and tear on moving parts.

Space Requirements
Rowing machines are typically longer and require more floor space, but they can often be folded and stored vertically to save space when not in use. The SOLE SR550, for example, is foldable with wheels upfront that makes it easy to store in smaller spaces and to move to different locations.

StairMasters, on the other hand, have a smaller footprint but require more vertical space due to the stepping motion. This can be a limitation if you have low ceilings or limited vertical clearance in your workout area.

Balancing Both for Optimal Results

Integrating Both Machines
To get the best of both worlds, you can integrate both machines into your workout routine - as such, you can target different muscle groups and keep your workouts varied and engaging. For example, you can alternate between rowing and stair climbing on different days or even combine them into a single workout session.

Sample Workout Routines
Here are some sample workout routines that incorporate both the rowing machine and the StairMaster:

• Full-Body HIIT: Start with 10 minutes on the rowing machine at a moderate pace. Follow with 5 minutes on the StairMaster at a high intensity. Repeat for a total of 30 minutes.
• Endurance Training: Alternate between 15 minutes of rowing and 15 minutes of stair climbing for a 60-minute workout.
• Strength and Cardio Combo: Perform 3 sets of 5 minutes on the rowing machine at high resistance, followed by 5 minutes on the StairMaster at a challenging speed. Rest for 1 minute between sets.

Final Recommendations

Both the rowing machine and the StairMaster have their unique benefits for cardio and weight loss. Rowing machines, like the SOLE SR550, offer a full-body workout and higher caloric burn, making them an excellent choice for weight loss and overall fitness. StairMasters are great for lower body conditioning but can be tougher on the joints and may not burn as many calories as rowing machines.

If your primary goal is to lose weight and improve overall fitness, a rowing machine like the SOLE SR550 is likely the better choice. Its full-body engagement, higher caloric burn, and low-impact nature make it an efficient and effective option. However, if you prefer focusing on lower body strength and enjoy the stair-climbing motion, a StairMaster can also be a valuable addition to your workout routine.

Frequently Asked Questions (FAQ)

Which machine burns more calories in less time?
Rowing machines generally burn more calories in less time compared to StairMasters: a 185-pound person can burn approximately 311 calories in 30 minutes of moderate rowing, while the same person would burn about 250-300 calories on a StairMaster.

Is one machine better for beginners?
Both machines can be suitable for beginners, but rowing machines may be more preferred to their low-impact nature. The SOLE SR550 rowing machine, for instance, has 16 adjustable resistance levels, making it easy for beginners to start at a comfortable intensity and gradually increase the difficulty.

Can I use both machines in one workout?
Yes, you can use both machines in one workout to target different muscle groups and add variety to your routine. Alternating between rowing and stair climbing can provide a balanced and comprehensive workout.

Which machine is more suitable for people with joint problems?
Rowing machines are generally more suitable for people with joint problems due to their low-impact nature. The smooth, gliding motion of rowing minimizes stress on the joints, making it a safer option for individuals with knee, hip, or lower back issues.