Is rowing better than running for weight loss?

Both burn plenty of calories and reduce body fat. Rowing has the edge if you also want to build muscle, as it works your arms, back, legs and core. Running is simpler and cheaper to start, so the best choice is the one you'll stick to consistently.

Is rowing easier on your joints than running?

Yes. Rowing is a low-impact exercise, so it puts far less strain on your knees and ankles than running on hard surfaces. If you have joint problems but still want to run, a cushioned home treadmill is a good middle ground.

Which is better for beginners, rowing or running?

Running is the most accessible starting point, as anyone can do it with little equipment or cost. Rowing is also beginner-friendly, but you'll need to master proper technique and budget for the machine and space it requires.

Rowing Machine vs Running: Which Is Better for You?

Rowing machine vs running is one of the most common cardio debates, and the honest answer is that both are excellent forms of exercise. The right one for you depends on your goals, budget and joints. Both deliver huge health benefits and let you vary the intensity as you see fit, but depending on your circumstances, one may suit you better than the other.

Our experts have weighed up the pros and cons of each so you can decide quickly. Let's get stuck in and see which exercise you should choose.

The advantages and disadvantages of running

Running is one of the most common forms of exercise, with an estimated 30% prevalence among adults worldwide. It has been shown to increase life expectancy by around 3 years for men and 2 years for women when done at least three times per week. Regular running also boosts mood, decreases body fat, lowers blood pressure and increases aerobic capacity. The main drawbacks are the risk of injury if you train with poor form (knee and shin problems in particular) and the potential for overtraining, which can leave you run down and prone to illness and injury.

The advantages of running

Running is a very accessible form of exercise. Anyone can do it, and it doesn't require much in the way of equipment or cost.

It can be done almost anywhere, at any time, making it a convenient way to exercise. Running has also been shown to reduce stress, anxiety and depression, making it one of the best ways for your body to release endorphins and other feel-good hormones.

That accessibility makes running perfect for those just starting their exercise journey, as well as anyone who simply wants a quick, easy way to boost their cardiovascular health without much hassle.

The disadvantages of running

As with any exercise where you put weight through your joints, running can lead to injury if your form is poor. Hard surfaces can cause pain around the knees and ankles, which may lead to further complications down the line.

To combat this, choose correctly fitting running shoes that are comfortable for you, and start off slowly if you're new to it. A couple of times per week is plenty to begin with; work your way up to running three to four times per week over the next couple of months.

Running can also be restricted by the weather, and you're much less likely to stick to your routine if it's freezing and raining outside. One alternative is a home treadmill: there are plenty of great home treadmills available to buy. As an added bonus, treadmills provide a low-impact, cushioned running surface, reducing the strain on your joints.

The advantages and disadvantages of rowing machines

A rowing machine is a low-impact exercise that works large muscles in the arms, torso, legs and back. That means it can both reduce weight and build muscle. It's also an excellent cardiovascular workout for the whole body, increasing aerobic capacity and stamina with regular use. The drawbacks are that a rower needs a fair amount of space and can be too expensive for some budgets, as you need both the money and the room to use one at home.

The advantages of rowing machines

Rowing machines provide a full-body workout in one place, making them perfect for anyone with little time to exercise who wants the most out of their home workout area. The aerobic workout makes it easier for your heart and lungs to pump blood around your body, and you'll be amazed how quickly your fitness improves with regular use.

Rowing also boosts stamina and cardiovascular health while reducing body fat, making it an excellent choice for people who want to stay fit despite time or money constraints. It requires no extra equipment beyond the machine itself, and you can adjust the resistance to make each session easier or harder depending on your fitness level.

The disadvantages of rowing machines

As with any exercise, there are some downsides. Rowing machines can be expensive and usually have to be bought rather than borrowed or hired, so weigh up the cost carefully before buying. If your budget doesn't stretch to one, consider other forms of cardio or joining a gym with rowing machines available.

Rowing machines also aren't accessible for everyone, as their size can make them impractical in smaller homes or apartments.

And if you're not careful, a rower can put stress on your joints. Poor form greatly increases the chance of injury, so always master proper rowing technique before increasing the speed or resistance.

Nail your form first

Whichever you choose, technique matters more than intensity early on. Build up your sessions gradually (a couple of times a week to start) and only raise the speed or resistance once your form is solid. This is the single best way to avoid the joint and overtraining injuries that derail most beginners.

So which is better, rowing machine or running?

Well, it depends on what you want from your training.

If you don't want to spend much and you're happy to get outside, running is the obvious choice.
If you have mobility issues or joint problems but still want to run, you'll be better off with a cushioned home treadmill.
If you'd like to build some muscle while getting a great cardio workout, the rowing machine is the best pick. The only catch is you'll need the space and budget to invest in a home rowing machine.

Ultimately, the best exercise is the one you'll actually do consistently. Pick the option that fits your home, your budget and your goals, and you'll see the benefits either way.