Comparing the Benefits of Rowing Machine vs. Stairmaster

Discover the best cardio workout for you in our expert guide comparing the rowing machine vs. Stairmaster.

Read on to learn about the impact of these two machines, muscle use, and more!

Rowing Machine vs. Stairmaster: Determining Which Gym Machine Provides the Most Benefits

Choosing between the rowing machine and the Stairmaster can be a tough decision when crafting your ideal workout routine.

Both machines offer unique benefits that can boost your fitness, improve cardiovascular health, and build strength.

As someone who has spent over 30 years in the fitness industry, I’ve seen how both machines can complement a training regimen, but which one is right for you? Let’s explore the advantages of each and help you decide which machine will best suit your fitness goals.

Benefits of Using a Rowing Machine

The rowing machine, often underrated, is a powerhouse of a cardio and strength training tool. It provides a low-impact, full-body workout that can burn a significant number of calories while also building muscle.

I’ve found rowing machines to be an excellent choice for clients who need a total body workout without the high impact on their joints.

Understanding How a Rowing Machine Delivers a Full-Body Workout

Rowing engages nearly every major muscle group, including the legs, core, back, and arms. The rowing motion begins with a powerful leg drive, followed by core engagement as you lean back slightly, and finishes with a pull that activates your upper body.

This sequence makes rowing one of the most comprehensive cardio workouts available, combining aerobic exercise with muscle strengthening.

From personal experience, rowing is one of the best ways to build endurance and muscular strength simultaneously, without the repetitive impact found in many other cardio exercises.

Reasons Why Rowing Machines Are Great for Cardio

Rowing is not just about strength—it’s also fantastic for cardiovascular fitness. The continuous, rhythmic nature of rowing keeps your heart rate elevated, improving cardiovascular endurance and helping to increase your lung capacity.

As someone who has trained athletes and everyday fitness enthusiasts, I appreciate the rowing machine’s ability to deliver a high-intensity cardio workout that’s also scalable for beginners.

You can easily adjust the resistance to make the workout more challenging as your fitness level improves.

Achieving Your Fitness Goals with a Rowing Machine

Whether your goal is weight loss, muscle building, or improving cardiovascular health, the rowing machine can be tailored to meet your needs.

It’s particularly effective for high-intensity interval training (HIIT), where short bursts of intense rowing are alternated with periods of rest or lower-intensity rowing. 

This approach maximizes calorie burn and boosts metabolism. In my experience, integrating rowing into a weekly workout plan not only enhances overall fitness but also improves coordination and muscular endurance.

Benefits of Using a Stairmaster

The Stairmaster, or stair climber, is a staple in gyms worldwide, and for good reason.

It delivers a highly effective lower-body workout while providing cardiovascular benefits similar to climbing real stairs. 

Stair climbing is one of the best ways to engage the glutes, quads, hamstrings, and calves, making it a go-to option for those looking to strengthen their legs and lower body.

How a Stairmaster Improves Lower Body Strength

The Stairmaster replicates the movement of climbing stairs, which places a consistent load on your lower body muscles.

Each step requires you to lift your body weight, activating your glutes, quadriceps, and calves in every motion. This repeated activation builds muscle endurance and strength over time.

I often recommend the Stairmaster to clients who want to tone and strengthen their legs without the high impact of running or jumping exercises.

Cardio Benefits of a Stairmaster

Cardiovascularly, the Stairmaster is a standout. The constant upward stepping motion keeps your heart rate elevated, promoting cardiovascular endurance and stamina.

It’s a great option for those who want to improve their heart health while also working on muscle endurance.

The stair climber’s ability to maintain a consistent effort level makes it perfect for steady-state cardio, but you can also adjust the pace and resistance to incorporate HIIT for even greater cardio benefits.

Ways a Stairmaster Helps with Weight Loss

The Stairmaster is an excellent machine for weight loss because it combines cardio with resistance. The effort required to lift your body weight against gravity means you’re constantly burning calories.

Additionally, because the Stairmaster emphasizes lower body strength, it helps build lean muscle, which in turn boosts your metabolism. When used consistently, the Stairmaster can significantly contribute to overall fat loss and improved body composition.

Rowing Machine vs StairMaster (Stair Climber) — Key Differences

Machine	Major Muscle Focus	Cardio Benefit	Joint Impact	Space & Cost
Rowing Machine	Full body (legs, core, back, arms)	High — full-body cardio; steady-state or intervals	Very low-impact (seated)	Smaller footprint; moderate cost
StairMaster (Stair Climber)	Lower body (glutes, quads, hamstrings, calves)	High — lower-body conditioning; great for HIIT	Moderate impact on knees/hips	Larger footprint; higher cost

Rowing Machine vs. Stairmaster: Choosing the Best Cardio Option

The rowing machine offers a full-body, low-impact workout that improves cardiovascular endurance while engaging the arms, legs, and core.

The Stairmaster focuses on the lower body, targeting the glutes, quads, and calves, making it ideal for building leg strength and stamina.

Both machines provide excellent cardio benefits, so the best choice depends on your fitness goals and preference for either a total body or leg-focused workout. Let's take a look in detail.

Calorie Burn Comparison: Rowing Machine vs. Stairmaster

Both the rowing machine and the Stairmaster are effective for calorie burning, but the exact number depends on factors like intensity, duration, and individual body weight.

On average, a vigorous session on the rowing machine can burn between 600-800 calories per hour, while the Stairmaster can burn roughly 500-700 calories per hour at a moderate pace.

Rowing typically engages more muscles simultaneously, which can lead to a slightly higher calorie burn during intense workouts. However, the Stairmaster’s consistent effort level is also highly effective for fat loss and cardio conditioning.

Cardio Workout Differences Between Rowing Machines and Stairmasters

The primary difference in the cardio workouts lies in the muscle groups targeted and the overall experience. Rowing is a full-body workout that challenges your cardiovascular system by engaging both upper and lower body muscles.

This comprehensive muscle engagement increases heart rate and calorie expenditure. The Stairmaster, on the other hand, is more focused on the lower body, creating a continuous burn in the legs and glutes.

Both machines provide excellent cardiovascular benefits, but rowing’s full-body involvement can make it feel more demanding overall.

Building Muscle: Rowing Machine vs. Stairmaster

Muscle Groups Targeted by Each Machine

Rowing machines are unmatched in their ability to work both the upper and lower body simultaneously.

The legs drive the movement, the core stabilizes, and the arms pull, engaging the back and shoulders. 

This makes rowing highly effective for building muscle endurance and strength across multiple body parts.

In contrast, the Stairmaster focuses predominantly on the lower body, providing an excellent workout for the glutes, quads, and calves, but with minimal upper body involvement.

Comparing The Efficiency of Strength Workouts For Each Machine

If your goal is to incorporate strength into your cardio, rowing offers a more balanced full-body workout.

The resistance settings on a rowing machine allow you to simulate rowing against water, adding an element of resistance training that challenges the muscles and builds strength.

The Stairmaster’s strength benefits are primarily in the lower body, but it’s still incredibly effective for leg development and endurance, making it a great option for those specifically targeting their lower half.

Comparing Joint Impact: Rowing Machine vs. Stairmaster

Low-Impact Benefits of a Rowing Machine

The rowing machine is one of the best low-impact cardio options available. The seated position reduces the impact on your knees, hips, and lower back, making it suitable for individuals with joint issues or those recovering from injuries.

This low-impact nature allows you to push hard without the wear and tear associated with high-impact activities like running.

I’ve seen many clients benefit from rowing when other forms of cardio were too strenuous on their joints.

Joint Impact of the Stairmaster Compared to Other Machines

The Stairmaster is also relatively low-impact compared to activities like running, but it still places stress on the knees and hips due to the constant stepping motion.

This can be beneficial for building bone density and strengthening connective tissues, but for those with existing knee issues, it may not be the best option.

To reduce joint strain, it’s important to maintain good posture and avoid leaning heavily on the handrails.

How to Choose the Right Machine for Your Home Gym

Factors You Should Consider When Buying a Rowing Machine

When selecting a rowing machine for home use, consider factors such as resistance type (air, magnetic, or water), build quality, and the machine’s footprint.

Air and water rowers provide a more realistic rowing feel, while magnetic rowers offer quiet operation, making them ideal for home environments. Look for machines with comfortable seats, adjustable foot straps, and a sturdy build to ensure durability.

As someone who has used various rowers over the years, I find that machines with adjustable resistance levels provide the most versatility for workouts.

Key Features to Consider in a Stairmaster for Home Use

For home use, look for a Stairmaster with adjustable resistance settings, a compact design, and a user-friendly console that tracks metrics like calories, steps, and heart rate.

Consider the machine’s weight capacity and stability, especially if you plan on using it frequently or at higher intensities.

Some models offer built-in workout programs that can help vary your training, keeping your workouts fresh and challenging.

Cost-Effectiveness and Space Efficiency For Each Machine

Rowing machines are generally more space-efficient, as they can often be folded or stored upright, making them ideal for smaller home gyms.

They are also typically less expensive than high-end Stairmasters, which can be a significant investment. Stairmasters require a bit more space due to their size and vertical movement, and they often come with a higher price tag.

However, if your goal is to focus on lower body strength, the investment in a Stairmaster can be well worth it.

Conclusion

Choosing between a rowing machine and a Stairmaster depends on your fitness goals, available space, and personal preferences.

Rowing offers a full-body, low-impact workout that is excellent for cardiovascular fitness, muscle building, and overall endurance.

The Stairmaster, on the other hand, provides a challenging lower body workout that burns calories and builds strength, making it a fantastic option for those targeting their legs and glutes.

Both machines have their unique benefits and can be valuable.

For more tips and to explore our collection of gym equipment, including Stairmasters and Rowing Machines, visit our website and find the perfect fit for your fitness needs today.

Frequently Asked Questions (FAQ)

Is Rowing or Stairmaster Better?

Both rowing and stair climbers offer unique benefits, and which one is better depends on your fitness goals. Rowing provides a full-body workout, engaging both upper and lower body muscles while improving cardiovascular endurance and strength.

The stair climber primarily targets the lower body, especially the glutes, quads, and calves, and is great for improving leg strength and cardiovascular health. For a full-body workout, rowing may have the edge, but for focused lower-body training, the stair climber excels.

Is There a Better Exercise Than Rowing?

Rowing is one of the best full-body exercises, but the "better" exercise depends on your personal fitness goals.

High-intensity interval training (HIIT), swimming, and compound weightlifting exercises can also provide excellent full-body conditioning and cardiovascular benefits. However, rowing’s unique combination of cardio and resistance training makes it hard to beat for an all-around workout.

Is a Stair Climber Better Than a Rowing Machine?

A stair climber is not necessarily better than a rowing machine; each has its strengths. The stair climber excels in building lower body strength and cardiovascular endurance, especially in the legs and glutes.

In contrast, a rowing machine works the entire body, including the arms, back, and core, offering a balanced combination of cardio and strength training. Your choice should align with your specific fitness objectives and any physical limitations you might have.

Can You Get in Shape by Just Rowing?

Yes, you can get in shape by just rowing. Rowing is a comprehensive workout that targets multiple muscle groups, improves cardiovascular fitness, and burns a significant number of calories.

Consistent rowing, combined with a balanced diet, can help you build muscle, lose weight, and improve overall fitness. However, for the best results, incorporating a variety of exercises can further enhance your fitness journey.

What Burns More Fat, Running or StairMaster?

Running generally burns more calories per minute than using a StairMaster, especially at higher intensities. However, the StairMaster provides a lower-impact option that still effectively burns calories and builds strength in the lower body.

Both exercises can contribute significantly to fat loss when combined with a healthy diet, so the choice depends on personal preference, joint health, and fitness goals.