2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
E2Mx5:
3 Back Squat
*starting at 5-10 lbs heavier than last week’s 5*
16 MIN AMRAP:
20 Push Ups
1 Rope Climb
20 Ab Mat Sit Ups
1 Rope Climb
RX+ GHD
RX – as written
Scaled L1 – 15 Push Ups
Scaled L2 – 10 Push Ups
Scaled L3 – coach directed
The post CrossFit – Mon, Feb 12 appeared first on Crossfit Albuquerque.
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
E2Mx5:
3 Back Squat
*starting at 5-10 lbs heavier than last week’s 5*
16 MIN AMRAP:
20 Push Ups
1 Rope Climb
20 Ab Mat Sit Ups
1 Rope Climb
RX+ GHD
RX – as written
Scaled L1 – 15 Push Ups
Scaled L2 – 10 Push Ups
Scaled L3 – coach directed
The post Home Workouts – Mon, Feb 12 appeared first on Crossfit Albuquerque.
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
E2Mx5:
3 Back Squat
*starting at 5-10 lbs heavier than last week’s 5*
16 MIN AMRAP:
20 Push Ups
1 Rope Climb
20 Ab Mat Sit Ups
1 Rope Climb
RX+ GHD
RX – as written
Scaled L1 – 15 Push Ups
Scaled L2 – 10 Push Ups
Scaled L3 – coach directed
The post Open Gym – Mon, Feb 12 appeared first on Crossfit Albuquerque.
If you’re new to the gym, you might see two people lifting weights side-by-side and think of them as doing the same thing for the same purpose. But one of these people is grimacing their way through a set of dumbbell curls while the other is carefully setting up for their next set of sumo deadlifts.
Are both of them lifting weights? Sure. But are they training for the same outcome? Probably not. Dumbbell curls are great for making your arms bigger, while sumo deadlifts help you express all of your lower body strength at once.
It’s easy to think that hypertrophy vs. strength training is a battle you must choose a side on. To a degree, that’s true — there are some important differences between training for muscle and training for strength. But they also share plenty of similarities and you can, believe it or not, achieve both at the same time. Here’s how.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Before anything else, you need to establish a working definition of both strength and hypertrophy training. “Strength training” has two definitions; a layperson would use it to describe the act of lifting weights alone, while a personal trainer or coach would consider strength training as the act of lifting weights for the specific purpose of increasing muscular strength, usually through the lens of a specific exercise (think the bench press or deadlift).
[Read More: What to Know About Strength Training For Bodybuilders]
On the other hand, hypertrophy is a descriptor for growth. In this case, training with weights to grow larger muscles. It has nothing directly to do with using any specific piece of equipment or moving any predetermined amount of weight. Hypertrophy training, or bodybuilding, is about creating a specific bodily outcome by any means necessary.
The physical act of lifting weights is how people approach gaining more strength or muscle mass. While these two goals are unique from one another, you can actually think of them as distant cousins.
Your muscles are controlled by your central nervous system, or CNS. When you train for strength, part of what you’re doing is retraining your CNS to activate more muscle fibers at once, and to do so at a faster rate.
And if your muscles are larger, you can train yourself to activate them quicker and pull harder against resistance.
Studies have shown that there’s a strong synergistic relationship between a muscle’s cross-sectional area, or size, and the potential power or strength of that muscle. (1)
To some degree, training for hypertrophy can improve your strength, and vice-versa, even if you use different exercises or work in different rep ranges. (2)
All that said, both hypertrophy and strength training routines rely on lifting weights regularly and with dedicated, intense effort.
Lifting weights will help you put on muscle and get stronger. But you can’t have the best of both worlds at all times. The more you want to increase your strength or bulk up, the more you’ll have to tailor your exercise routine toward that specific goal at the expense of the other.
Success with hypertrophy training or bodybuilding is incredibly dependent on your nutritional habits and dietary intake. Nutrition matters a great deal for strength training, but a specific amount of calories isn’t a hard requirement.
Strength training is usually framed around improving your performance within the context of a small handful of exercises. Powerlifters measure the back squat, bench press, and deadlift, for example, but you can technically train for strength in any discipline or with any movement.
By contrast, hypertrophy training is more diverse and will involve a larger array of exercises and equipment types than strength training.
Strength training is more objective and measurable than hypertrophy training, as it measures your ability to lift an exact amount of weight. Conversely, bodybuilding is more subjective, contingent upon visual perception and artistic qualities like flow and proportion.
[Related: Bodybuilding Is an Art, Which Makes It Hard To Treat Like a Sport]
The biggest benefit of strength training is also its most obvious: It makes you stronger. Most people will measure that by testing their 1-rep max strength in the exercise or exercises of their choosing. But the benefits of training for strength don’t end there.
Resistance exercise doesn’t just stimulate your muscles or mind. Your connective tissues and skeletal system are as resilient and adaptable to stress as your biceps or pecs. In fact, strength training is repeatedly upheld in academia as one of the best ways to improve bone mineral density, joint stability, and general tissue tolerance. (3)(4)
If you’re data-oriented, you probably enjoy strength training. Objectivity is an underrated aspect of exercise fulfillment; strength training provides concrete information about what you’ve achieved and where you’re going.
[Read More: The 3 Most Effective Workout Splits For Strength Training]
This is due to the fact that strength training can be easily quantified and set up as weeks or months-long plans, and even small but consistent “doses” can help you get stronger, (5) provided you create some form of structure to your training.
Professional bodybuilders compete in their own sport, but the criteria for winning or losing is left to the mercy of a panel of judges. If subjectivity isn’t your thing, you might enjoy the objectivity of strength sports a bit more.
[Read More: 10 Benefits of Strength Training for Bodybuilders That You Need to Know Before Your Next Workout]
There are a trio of “major” strength sports — powerlifting, weightlifting, and strongman — but people regularly compete in all sorts of strength contests that don’t involve a barbell. After all, competing to see who can move the heaviest rock has been a thing since, well, the Stone Age.
You’d be wrong to think of hypertrophy training or competitive bodybuilding as just a vainglorious physical pursuit. Besides, there’s nothing wrong with wanting to look better in your clothes or feel more confident at the beach.
A shapely, muscular physique isn’t a benefit of hypertrophy training as much as it is the desired outcome. That said, if you’re hitting the gym to beef up a little, you’re probably okay with the prospect of moving up a shirt size.
But larger muscles are good for strength as well. What’s more, they also provide more general cushion and support to the more vulnerable parts of your body.
Make no mistake; lifting weights isn’t bad for your joints (quite the opposite). However, there’s a pretty reliable correlation between the intensity of your workouts and how much fatigue you accumulate.
Free-weight based compound exercises — the kind of stuff powerlifters and weightlifters do on the daily — takes its toll, especially since the effort required to gain advanced levels of strength far outpaces what you’d need to put in if you’re just exercising for health.
[Read More: Hypertrophy Training Sets and Reps]
By contrast, hypertrophy training usually entails less wear-and-tear on your body. This is down to the fact that bodybuilders work with gym machines (which stabilize the load for you) and cables much more regularly than strength athletes.
Barbell exercises are in no way inherently dangerous. But barbells do allow you to lift huge amounts of weight and don’t assist you in supporting that load whatsoever, so the demands on your entire body (not just your muscles) are higher.
A strength training routine may only contain a handful of exercises altogether. If you enjoy having diversity in your gym workouts, you may prefer to train for hypertrophy instead.
[Read More: Cardio Vs. Strength Training — Which Is Better for Your Goals?]
Because hypertrophy is about generating an internal result (making your muscles bigger) and not an objective performance (lifting, say, 500 pounds in the deadlift), you aren’t constrained to any one specific exercise or piece of equipment. As long as you apply sufficient effort, you can grow muscle with dumbbells, machines, cables, or even resistance bands.
Once you understand the goal of muscle-building workouts, you can begin to grasp the mechanisms of how you’ll actually get yourself there.
In clinical language, hypertrophy simply means “grow or enlarge.” But when people say they want to train for hypertrophy, they mean they want bigger muscles; biceps, glutes, lats, you name it.
[Read More: What Is Hypertrophy?]
As such, you’re training for a specific biological process to take place. And that growth process is dependent on three factors: (6)
Mechanical Tension
Metabolic Stress
Muscle Damage
The exercises and workouts you do will create certain amounts of each. But most modern scientific research agrees that maximizing mechanical tension is the most important of all (7) — the more sheer tension you can apply to a muscle (by lifting heavier weights, doing more work at one time, or slowing down your movement tempo), and then recover from afterward, the more you’ll grow.
All bodybuilding workout plans are set up to create the most hypertrophy through mechanical tension, metabolic stress, and muscle damage. In simple terms, taking a given muscle right up (and a little beyond) its limit, then recovering bigger and better after the fact.
[Read More: Hypertrophy For Weightlifters — How Bigger Muscles Make Better Lifts]
Most of the time, this is best achieved through splitting your hypertrophy training up into different workouts, each targeting a different region of your body. Some common workout splits for hypertrophy include:
Upper/Lower
No matter how you organize your hypertrophy training, the goal is the same: Create as much muscle damage and fatigue as possible through maximizing tension. How you achieve that outcome on a workout-to-workout basis is mostly up to you.
When it comes to choosing exercises for hypertrophy training, any movement you want to incorporate should meet at least two of the following criteria:
It is comfortable and safe to perform
It is loadable or progressible in some way
It creates a good mind-muscle connection
Take a chest exercise like the standard dip. You may find that doing dips hurts your shoulders, and you struggle to really understand the technique. And if the movement is awkward, you may find it difficult to create more tension by doing more reps or adding extra weight. In such a case, dips might be a bad chest hypertrophy exercise for you.
On the other hand, the cable flye might hit all three marks; cable exercises are often intuitive and easy to learn, while the constant tension of the cable itself helps you establish a good connection with your pecs. And cable stacks have a straightforward loading mechanism to boot.
As such, the cable flye would be a superior hypertrophy training exercise to the dip — for you, but not necessarily for everyone. There’s a lot of trial-and-error that goes into hypertrophy training. To find out the right exercises for you, you need to know what they are in the first place:
Strength training is about training movements, not muscles. There are many types of strength training out there, but no matter how you’re working toward expressing your strength, you play by the same rules.
Structured and planned progression is the modality that governs all strength training.
This sort of planning is called periodization, and is the bedrock behind all successful strength programs. (8)
Periodized programs help you stay on track and emphasize building strength rather than testing strength.
If you follow a periodized plan for powerlifting, Olympic lifting, or any other sport, you’re working toward producing a specific result at a specific moment.
If you compete in strength, this process is called “peaking”. If a strength athlete has no events or meets on the horizon, they’re said to be in their “off season”.
During the off season, strength trainees dedicate time to other athletic qualities like fixing muscle imbalances or addressing weak points in their overall performance.
Pre-planned strength training workout routines typically last between 4 and 12 weeks. The duration and difficulty of these workouts scale with your capabilities — if you’re a beginner, your periodization may be extremely straightforward, wherein you add 5 to 10 pounds to a few exercises on a weekly basis, called linear progression.
As you mature as an athlete, your rate of workout progression begins to slow, and you won’t be able to lift a new heaviest weight every time you hit the gym. This is where undulating, wave, or block-periodized programs come into play. Here are a few examples of programs catered to beginner and intermediate strength trainees:
Candito 6-Week Powerlifting Program
[Related: The Best Bench Press Programs To Build Strength]
Full-time hobbyist or professional strength athletes typically work one-on-one with a coach who designs programs tailored to their specific needs. Pre-written templates are great, but do not account for athlete-specific issues or unique goals.
Strength is typically expressed through 1-rep maximum tests; how much weight you can successfully lift in a specific exercise. But strength trainees work with all sorts of rep ranges. Here’s a general overview of how you might organize your sets and reps for strength:
Most of the time, you’ll use low to moderate reps with moderate to high weight on your primary strength exercises. Think 3 to 8 sets of 3 to 5 reps of back squats as a powerlifter, or many sets of 1 to 3 reps of the snatch exercise for weightlifters.
Strength athletes rely on accessory exercises to build muscle and prevent injury. These moves use different equipment and are typically performed with lighter weights and higher reps; think 15-20 repetitions of the face pull.
If you have a specific deadline for peaking your strength, you’ll want to gradually reduce your overall training volume and increase your intensity until your workouts closely replicate the demands of testing a 1-rep max.
You can build strength in just about any movement as long as you can load it with more weight and can comfortably replicate your technique over time. The strength sports are constructed around this idea:
Conventional or Sumo Deadlift
Powerlifting tests three events, each using a barbell. The back squat tests lower body pushing power, the deadlift tests full-body pulling strength, and the bench press determines your upper body strength.
Weightlifters compete exclusively in the snatch and clean & jerk, two barbell exercises that require the athlete to launch the weight overhead as explosively as possible.
Log Lift Variations
Loading/Carry/Drag/Yoke Medley Variations
Atlas Stone Lift
Heavy Pull Variations
Strongman events are more diverse than weightlifting or powerlifting. Competitors work with all sorts of different equipment and are tested on both their maximal strength and work capacity.
[Related: The Real Differences Between Powerlifting vs. Weightlifting]
Hypertrophy vs. strength training are distinct, but they aren’t entirely different. You can certainly train for both — the entire paradigm of “powerbuilding” is constructed around this idea — but if you want to excel, you’ll have to specialize.
Hypertrophy training is about using different forms of resistance to create muscle growth. The specific exercises you do are a means to an end, not an end unto themselves.
Strength training involves building and expressing strength in the context of certain movements. This is typically showcased as a 1-repetition max.
Both types of training work almost exclusively with weighted resistance; barbells, dumbbells, gym machines, cables, kettlebells, or exercise bands.
The goals of strength training are objective. Your task is to lift a specific amount of weight at a certain time, which you can easily measure or contextualize.
By contrast, hypertrophy training (a.k.a., bodybuilding) is more subjective. You can assess progress by weighing yourself on a scale or measuring the size of your muscles, but there are other factors in play such as aesthetics, proportion, and flow.
If you’re still wondering whether hypertrophy or strength training is better for your fitness goals, check out these commonly-asked questions:
“Better” is contextual. If you want to feel stronger or produce more muscular power, you should opt for strength training. On the other hand, if you’re entirely unconcerned with how much weight you can lift and prefer to exercise to create a certain visual look, you should probably spend most of your time on hypertrophy training.
To a degree, yes. Lifting weights produces multiple effects at once. Doing three reps or thirteen will both build muscle, as long as the total amount of volume you do is equated. (9)
The reason that “low reps and heavy weights” is considered primarily for strength while “medium weights and high reps” applies to bodybuilding is that it’s easier and more sustainable to carry out moderate-weight workouts over a long period of time. If you could perform dozens of sets of your 3-rep-max every week, you’d build muscle just fine.
No specific form of exercise burns body fat. Exercise and physical activity burn calories. If you’re able to sustain a calorie deficit over time by burning more calories than you ingest from food, you’ll lose body fat.
That said, the calories burned through hypertrophy and strength training aren’t the same. Hypertrophy or bodybuilding workouts typically entail higher reps and shorter rest times, which convert to more calories burned overall.
Regardless, fat loss primarily depends on the choices you make in the kitchen, not how you exercise in the weight room.
Akagi, R., Kanehisa, H., Kawakami, Y., & Fukunaga, T. (2008). Establishing a new index of muscle cross-sectional area and its relationship with isometric muscle strength. Journal of strength and conditioning research, 22(1), 82–87.
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of strength and conditioning research, 31(12), 3508–3523.
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic Adaptations to Eccentric Training: A Systematic Review. Sports medicine (Auckland, N.Z.), 47(5), 917–941.
Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019 Jan 23;9(1):1-12. doi: 10.15171/hpp.2019.01. PMID: 30788262; PMCID: PMC6377696.
Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(4), 751–765.
Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.
Robinson, Zac & Pelland, Joshua & Remmert, Jacob & Refalo, Martin & Jukic, Ivan & Steele, James & Zourdos, Michael. (2023). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. 10.51224/SRXIV.295.
Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100.
Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of strength and conditioning research, 28(10), 2909–2918.
The post Hypertrophy vs. Strength Training: Key Differences + How To Do Both appeared first on BarBend.
Whether you spend all day confined to your workdesk or are a full-time powerlifter, there’s a good chance you’ve got tight hips. Luckily, the right mobility work can help you open up your hips and alleviate discomfort both in everyday life and during your workouts.
The frog pose comes from Sanskrit yoga, where it is known as Mandukasana. This yoga pose mainly targets your hips, specifically your adductors and glutes. It’s something you can do in the gym as part of your warm-up routine, or at home if things are feeling tight. Here’s how to leap into the frog pose.
The frog pose is an intermediate-to-advanced static stretch commonly performed during yoga routines. If you’re partial to strength training, you can use the frog pose to improve hip mobility, which should carry over to some of your favorite leg exercises.
Equipment Needed: All you’ll need for the frog pose is yourself. If you don’t have a cushioned surface to practice on, you might want to consider grabbing a large yoga or exercise mat.
Step 1 — Get down into a quadruped, on-all-fours position as you would for a bear plank or most push-up variations. Put your hands on the floor directly under your shoulders and situate your knees under your hips.
Step 2 — Gather yourself, and then exhale while slowly sliding your knees laterally out to the side as far as your flexibility allows.
Step 3 — Keep the insides of your knees, your shins, and your ankles in contact with the floor as you push deeper into the stretch. At a certain point, you may need to drop down onto your forearms rather than supporting yourself with your palms.
Step 4 — Once you hit your limit, pause there and practice low, deep breaths, allowing the floor to passively stretch out your hips and groin.
Modifications: If you’re experiencing knee pain, try placing two small towels under each of your knees, though bear in mind that this may make your movement a bit slippery. You can also stay perched up on straight arms rather than dropping to your elbows.
Coach’s Tip: As with any yoga pose, breathing is essential to feeling calm and centered during frog pose. Take long breaths through your nose and exhale through your mouth, contracting the muscles in your lower abdomen as you breathe out.
The frog pose can be incredibly challenging to the muscles and soft tissues in your groin. If you’re not quite ready to incorporate it into your routine, here are a couple of suitable variations you can do instead.
[Read More: How Strength Athletes Can Add Yoga to Their Program]
Why Do It: This pose is great if you want to really challenge your hip flexibility but need a bit more external stability. Stretching one hip at a time reduces overall discomfort and lets you hold onto something for support if needed.
Get into a full kneeling quadruped position and then kick one leg out to the side until that knee is fully straight.
The kneecap of your “down” or support leg should be in line with the toes of your straightened leg if viewed from the side.
Support yourself with your hands under your shoulders and then use the floor to gently push your buttocks backward to sink into the stretch.
[Read More: Yoga for Bodybuilding — How It Helps You Gain Muscle]
Why Do It: Wall frogs are a great beginner variation of the frog pose. Having support from both the floor and the wall allows you to control how aggressive the stretch is at all times while relying on external support as needed.
Lie on the floor on your back and scoot your butt up against a wall.
Walk your feet up the wall and then bring them back down until they’re pressed against the wall and your knees are at a 90-degree angle.
From here, open your knees, parting your legs and pushing your kneecaps outward to the side (with your hands if desired) to stretch your groin.
The frog pose is all well and good, but it isn’t the only way to open up your hips. If you want to stretch and strengthen your hips and thighs at the same time, consider performing some strength training exercises instead. Try these two moves:
[Read More: 5 Yoga Poses Powerlifters Should Try]
Why Do It: If you were to view the starting position of the sumo deadlift with your head tilted, it would look remarkably similar to a good frog pose. Sumo deadlifts are popular in powerlifting because they help you move a lot of weight efficiently, but the wide-legged posture is also great for stretching your groin muscles.
Load up a barbell with a pair of plates and step up to it. Take a very wide stance and turn your toes outward significantly (think 10 and 2 on a clock face).
Exhale and slowly sink your hips straight downward toward the barbell, forcefully pushing your knees out toward the plates.
Continue dropping your hips until you can reach the bar and grab it with a shoulder-width, double overhand grip.
Ensure that your back is flat, then brace your core. Push into the ground with your legs to stand up with the bar.
[Read More: 12 Science-Backed Benefits of Squats You Should Know About]
Why Do It: You can get specific and load the groin muscles by performing the Cossack squat. This unilateral leg exercise stretches and strengthens your hip adductors simultaneously.
Stand upright and clasp your hands together at chest level. If you want to add weight, hold a dumbbell or kettlebell in the goblet squat position.
Slide one leg out to the side while keeping that knee perfectly straight.
As you slide your “kickstand” leg out to the side, slowly push your hips down and back to sit into a squat.
Pull your straight leg in while pushing into the floor with your bent leg to stand up, then perform the same motion with the opposite leg.
The frog pose isn’t just for dedicated yogis. If you need to improve your blood circulation, flexibility, or just feel better from head to toe, the frog pose is for you.
There’s no getting around it; physical inactivity contributes to sore muscles, tight and achy joints, and more. Luckily, even a small amount of daily moving or stretching can help you feel more limber and improve blood circulation. If you spend a lot of time in a chair or on the couch, consider performing the frog pose a few times a day to loosen up your lower half.
Getting strong doesn’t mean you need to give up your mobility — in fact, performing well in the weight room depends on using a full range of motion. Tight or restricted hips will make it difficult to squat deep or perform exercises like the sumo deadlift in the first place. This is where the frog pose comes into play.
The main reason you’d perform the frog pose is to increase hip flexibility or alleviate discomfort. But the benefits of this yoga pose go a bit beyond that.
The primary purpose of the frog pose is to loosen your groin. Specifically, your large and powerful hip adductor muscles, which can grow tight and inhibit free movement. The frog pose specifically targets this area of your hips and lets you ease into that range of motion at your own pace.
Yoga poses scale from introductory to advanced. You may be a bit nervous to jump into a hot yoga class with more experienced practitioners — in such a case, you need at-home yoga poses you can do yourself. The frog pose is relatively straightforward, isn’t especially acrobatic, and you can take it at your own pace rather than diving in all at once.
Some yoga poses only feel appropriate to perform in a studio. Others require lots of prep work and progression. But the frog pose is accessible and convenient; you can incorporate it into your bodyweight exercise routine, or sink into it a few times during a long workday.
The frog pose only works a few specific muscles, but you’re guaranteed to really get them engaged and into the game. Here’s a brief rundown:
There’s no actual muscle called the “hip adductor” — your adductors describe a number of different muscles on the inside of your thigh, including the vastus medialis, rectus femoris, adductor magnus, pectineus, and so on.
[Read More: Mobility vs. Flexibility — Why It Matters and What It Means for You]
These tissues either partially or primarily fulfill the role of adducting your hip or thigh, which is to say, bring your leg inward toward your midline.
Most deep hip stretches will also test your hamstring flexibility to a degree. The hamstrings and adductors are closely linked, and inhibition in one may affect the other. Since the hamstrings also cross your knee joint, certain frog pose variations will engage them a bit more than the standard movement.
Most yoga poses engage your core to some degree. By deeply flexing your hips, the small supportive muscles that attach to your pelvis and support your abdomen need to contract isometrically as well.
The frog pose may be an isometric exercise with no moving parts, literally. That said, you can still diminish the efficacy of the pose by committing these common errors:
No yoga pose benefits from haste. Rushing through an intermediate (or frankly even a beginner) yoga pose will not only rob you of its benefits, but may even lead to straining a muscle in the process.
Credit: SOFLETE / Youtube
[Read More: Why Yoga Is Necessary For Strength Athletes]
Make sure you meet yourself where you’re at; don’t force your body into a range of motion it is not accustomed to. Give yourself the time you need to actually stretch your hips out and be patient.
The muscles in your hips attach to your pelvis, which can bend back and forth. You should try to maintain an anterior pelvic tilt and not round your spine like a cat when you perform the frog pose. If you feel the need to tuck your tailbone under your body to get further into the frog pose stretch, you’re forcing a range of motion you aren’t ready for .
Don’t rock back and forth when you perform the frog pose. The intent is to push into the end range of your hip mobility and then idle there while your mind and body relax. Rocking your hips back and forth may increase blood circulation, but you need to spend time in the uncomfortable portions of the stretch if you want to reap the benefits.
If you’re still wondering about the frog pose, check out these common questions:
You can use the frog pose to stretch your inner thighs and open up your hips. The frog pose makes for a great warm-up movement before a lower-body workout as well.
No, performing the frog pose won’t actually make your hips wider or change your anatomy. What it does do is stretch out the soft tissues that attach to your skeleton; your muscles, tendons, ligaments, and so on.
As with any yoga pose, the length of time you spend in frog pose depends on your experience level. If you’re new to yoga, the pose might feel uncomfortable or intolerable for more than a few seconds at a time. As a general rule, to reap the benefits of a static stretch it is best to hold the position for up to 60 seconds.
Featured Image: SOFLETE / Youtube
The post How To Do the Frog Pose for Better Hip Flexibility and Posture appeared first on BarBend.
Even the most dedicated barbell aficionados may glance the way of the cardio floor every now and again — especially when the power of social media compels them. StairMaster machines have been around since the 1980s, but they’ve climbed to the top of fitness trends once more. This cardio machine’s moment in the sun is well-deserved — a good StairMaster workout raises your heart rate and taxes your muscles.
Credit: ViDI Studio / Shutterstock
Here’s your guide to StairMasters (which is a specific brand of stair climber that often stands in as a catch-all for the machines in general), complete with three StairMaster workouts you can try, based on your fitness level and goals.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Let’s face it: cardio might not be your favorite thing to do at the gym. That’s why it helps to have so many toys to choose from. But whether you want to use the StairMaster, treadmill, elliptical, bike, or something else, they can all improve conditioning and boost your heart health. The more work you put in, the more you’ll get out of each cardio machine.
The StairMaster stands out because you can hit a higher intensity in a shorter amount of time. Stair steppers are a beast at bringing up your heart rate and taxing your core and lower body muscles all at once. Plus, it’s more low-impact on your joints than running during a treadmill workout.
[Read More: Stairmaster Vs. Treadmill — Which One Should You Use for Cardio, Strength, and More?]
On TikTok, the popularity of the 25-7-2 workout by user @shutupcamilla has shot up partly because it’s so simple: you’ll do the StairMaster at level seven for 25 minutes, two times a week. This matches the viral 12-3-30 workout in simplicity, where you walk on a treadmill at a 12 percent incline at a 3.0 speed for 30 minutes.
Stair climbers are suitable for gymgoers from beginners to high-intensity interval training (HIIT) enthusiasts. While we won’t give up on strength training (never), stair climbers let you feel a strong burn in your legs and glutes while ramping up your heart rate very quickly. More bang for your buck is the name of the game here.
Ready to give it a try? Step on up. You don’t need an actual StairMaster here — use whatever brand of stair stepper your gym has. Find the workout that fits you below and get climbing.
Beginners will want to get acquainted with the StairMaster before kicking things up, and proper form is key. You might have seen advice on TikTok to avoid using the handrails so you work your core muscles and upper body more. But if you cannot stay upright without them, you run the risk of some lower back compensation — we know from our early days.
[Read More: The 16 Best Bodyweight Exercises for More Muscle and Mobility]
In this StairMaster workout for beginners, start at a low enough level to see if you can avoid the handrails. (It’s OK if you need them — just try to use your hands for balance rather than relying on the rails for full-body stability.) You’ll warm up, gradually increase the resistance, work your way back down, and finish with a cool-down for a total of 30 minutes (shorter if needed).
Step up onto the StairMaster. Warm up with five minutes at level two.
Increase to level three for five minutes. Stand tall and engage your core — practice climbing without the handrails (it’s OK if you need them, but go slowly enough that you’re not fully leaning on them).
Increase to level four or five for 10 minutes (shorter if needed) Push through your heels as you step to engage your glutes.
Lower back to level three for five minutes. Maintain your proper form. Continue engaging your glutes, hamstrings, and quads.
Cool down with five more minutes at level two.
You can play with the levels and increase them as you get used to it. Working with a personal trainer can also help you find the right resistance for your fitness level.
Modification: For many athletes, the five-minute warm-up may well feel like an entire workout. That’s OK. If you’re exhausted by the end of the warm-up, then you can call it a day and build up gradually from there. Start wherever you’re at and know that with each session, you’ll gain more strength and skill.
You’re already familiar with the StairMaster and you’re ready to really — ahem — master it. Intermediate athletes may want to try a steady-state cardio workout like the 25-7-2 StairMaster workout. This involves generally sustaining the same pace, heart rate, and intensity for a longer period of time.
[Read More: The 5 Best HIIT Treadmill Workouts to Bring Some Heart to Your Training]
Steady-state cardio is great for increasing endurance and generally cardiovascular fitness. As lifters, we also like it on our active recovery days.
Step up onto the machine. Warm up with five minutes at level four or five.
Increase to level six, seven, eight, or nine. Find the level at which you can maintain proper form without holding the handrails. Continue for 25 minutes.
Slow it down to level four or five for three minutes.
Cool down for two more minutes at level two or three.
Modification: If you’re gasping for breath during your workout, lower the level. The idea here is that your breathing should be elevated but not overly difficult. If you can’t manage to say a sentence or two, reduce the intensity.
[Read More: Everything You Need to Know About LISS Cardio and Why You Should Do It]
When you want to really go hard in your cardio workout, the StairMaster is your best friend. It’s perfect for a quick and sweaty HIIT workout, without all that heavy banging on your joints. When you want a break from hammering your joints and tissues during intense sprint workouts, try some HIIT on the StairMaster.
Credit: ViDI Studio / Shutterstock
[Read More: The 20 Best Leg Exercises for Muscle and Strength]
For this HIIT workout, you’ll select two levels. One will be your all-out, max-effort level — let’s say 12. The other will be your recovery level — we’ll say eight. Play around until you find the correct numbers for you.
Step up and warm up for five minutes at a moderate level.
Complete one minute at level 12 (or your max level).
Recover for two minutes at level eight (or your recovery level).
Continue for four to six rounds.
Cool down for five minutes at a slow to moderate level.
Modification: Just because the examples here are levels 12 and eight, don’t feel the need to stay in that range. You might push it hard at level seven and take your recovery periods at level three. Whatever works for your body is the best option for you.
Why bother stair climbing? Here are the top benefits of sweating it out on the stairs at your next cardio workout.
Cardio Is Good For You: Sorry, but it’s true. The StairMaster is a spectacular form of aerobic exercise. Regularly doing aerobic exercise is well-known to boost your heart health, help prevent cardiovascular diseases, improve blood flow, strengthen your immune system, and help you sleep better. It can also have mental health benefits and can contribute to boosting your mood and self-image. (1)(2)
Elevates Heart Rate Quickly: Stair steppers often raise your heart rate quicker than other cardio machines because the resistance has you engaging multiple big muscle groups. You may be able to get a similar cardio stimulus without doing something more high-impact, like running.
Burns Fat: Some say the 25-7-2 StairMaster workout will give you abs. You probably already know you build abs, like any muscle, through resistance training and nutrition. To see your abs, you may need to lose body fat. There’s nothing magical about the StairMaster and abs, unfortunately. Using it to burn calories through steady-state cardio or HIIT workouts can help, but you’ll likely need to be in a calorie deficit — which is largely about your nutritional plan.
Strengthens Glutes and Legs: The StairMaster doesn’t necessarily build muscle. But, due to the resistance and movement pattern of stair climbing, it works your glutes, quads, and hamstrings more than other cardio machines.
Works Core Muscles: Staying upright and avoiding the handrails will work all your core muscles to keep your spine straight. While it’s not quite a full-body workout, it’s more muscle engagement than some other cardio machines.
If you’re anything like us, even when you’re not at the gym, you’re still thinking about the gym. You’re probably scrolling fitness content on social media, researching supplements, and planning your next training session. No wonder StairMaster workouts have crossed your social feed.
These workouts raise your heart rate and tax your lower body muscles tremendously. Beginners can start slow to work their way up, intermediates can try steady-state cardio, and advanced athletes will love a tough HIIT session. Step on up.
Let’s wrap up with some common questions on the StairMaster.
It depends on what type of workout you’re doing. You can do a HIIT workout in 10 to 20 minutes. For a steady-state cardio session, aim for at least 30. If you can’t get to those numbers, don’t worry — start where you’re at (even at five minutes or less) and build up gradually from there. Some practice is much better than none.
Sure, if you’re using the stair climber as part of a more comprehensive training and nutrition plan. But you can’t spot-reduce it, or target belly fat specifically.
The idea is that to lose any body fat, you need to expend more energy than you take in. Using the StairMaster can help you burn calories and increase your total daily energy expenditure (TDEE), potentially aiding your overall weight loss efforts.
The StairMaster can help improve heart health and cardiovascular fitness. It’ll also strengthen your glutes, legs, and core muscles. It tends to be more low-impact on your joints than running.
Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135.
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106.
Featured Image: Credit: ViDI Studio / Shutterstock
The post The Best StairMaster Workout for Your Experience Level appeared first on BarBend.
You’re getting in the zone on one of the best treadmills, a bounce in your step and imaginary wind in your hair. What could possibly kill your vibe? A low ceiling, for one. If you’re sweating in a gym without much room for overhead, running on a treadmill — let alone one with incline — can become a dangerous proposition. When curating this list of the best treadmills for low ceilings, we took into account several factors, not the least of them being step-up height.
We’ve tested more than 40 different treadmills from major brands, and most of them have step-up heights between eight to 10 inches. We recommend at least 12 inches of clearance between the top of a runner’s head and their ceiling — some may be comfortable with less — and took that into account while making this list. So, lace up your sneakers, strap on a helmet, and join us as we detail our picks for the best treadmills for low ceilings.
Best Overall Treadmill for Low Ceilings: NordicTrack EXP 7i
Best Treadmill for Walking for Low Ceilings: Horizon T101
Best Treadmill for Running for Low Ceilings: Sole F63
Best Folding Treadmill for Low Ceilings: Echelon Stride-6
Best Space-Saving Treadmill for Low Ceilings: WalkingPad P1 Foldable Walking Treadmill
Best Under-Desk Treadmill for Low Ceilings: LifePro Fitness PacerMini Portable
Best Budget Treadmill for Low Ceilings: Goplus 2 in 1 Folding Treadmill
After years spent testing, reviewing, and owning over 40 different treadmills, our team of fitness professionals knows that the step-up height — the distance from the floor to the belt deck — is a key spec to note when choosing a treadmill for gyms with low ceilings. The National Building Code states that the standard ceiling height is 8 feet, while the minimum height is 7.5 feet. (1)
If 8 feet is a standard ceiling height, we consider 7.5 feet to be “low” and 7 feet to be “very low.” Along with emphasizing this measurement, we used the average height of American males (5 feet 9 inches) and females (5 feet 4 inches) to provide a reference point for claims like “too high” or “too low.” (2) Our team also rated each treadmill we tested on a scale of 1 (lowest) to 5 (highest) across 13 categories, including footprint and portability, adjustability and ergonomics, and durability. These are a few of the factors that guided our choices.
On a treadmill, the distance from the floor to the running deck is referred to as the “step-up height.” It typically measures around 8 to 10 inches. On compact treadmills, the step-up height tends to be closer to 8 inches than 10. Since you’re probably looking for the shortest of the short, we brought you options that top out at 8.5 inches.
The belt deck of the NordicTrack EXP 7i.
To make our picks, we simply added that measurement to the height of the average user — 5 feet 9 inches for males and 5 feet 4 inches for females — added an inch to account for shoes, and compared it to the height of average (8 feet), low (7.5 feet), and very low (7 feet) ceilings to determine how much overhead clearance the treadmill will allow.
For instance, under a standard 8-foot ceiling, an 8-inch step-up height would allow a 5-foot-9-inch person about 18 inches of clearance, accounting for a one-inch shoe sole, which should be more than enough for comfortable treadmill use. We recommend at least a 12-inch overhead.
In general, compact treadmills have lower incline ranges or none at all. Incline is an especially important feature for rooms with low ceilings because as the deck rises, you will rise slightly with it. We looked at machines that included incline, but stayed around the average max of 12 percent, as the highest levels of this range will add a few extra inches to your height during use.
We wanted to highlight machines that are designed for specific types of treadmill workouts. If you intend to use your treadmill mostly for running, your machine will need a more powerful engine — around 3.0 to 3.5 horsepower — a running belt length close to the 60-inch average, and a cushioned deck. What do these have in common? They’ll add size to the treadmill.
Some treadmills on our list are designed for lighter use like walking or jogging, while others are designed to be used under standing desks or stored in tight spaces. These smaller, less powerful machines tend to have — you guessed it — lower step-up heights.
NordicTrack EXP 7i Treadmill
NordicTrack EXP 7i Treadmill
This tread still goes all the way up to 12 percent incline and 12mph in speed, plus it comes with a free one-month iFit membership (a $39 value). The adjustable cushioning can also help lower the impact on your joints, or mimic the feel of a road race if you are training for something on rougher terrain.
Price: $1,299
Dimensions: 59.7” H x 70.8” L x 34.9” W
Step-Up Height: 8.5”
Incline Range: 0%-12%
Weight: 228lbs
Weight Capacity: 300lbs
Max Speed: 10mph
The 8.5-inch step-up height is on the low end compared to the average treadmill step-up height of 8 to 10 inches.
Stream interactive iFIT workouts on the swiveling 7-inch HD touchscreen.
When not in use, the hydraulic folding system allows for easy upright storage.
A monthly iFIT subscription costs $39.99 after your free 30-day trial.
The 55-inch running deck length is at the lower end of the 55- to 60-inch average range we recommend.
The NordicTrack EXP 7i has the features you’d expect in a well-rounded treadmill — upright hydraulic folding, an HD touchscreen, and a 12-percent incline range — but we chose it as the best overall treadmill for low ceilings because it packs all of that into a compact machine. Its 8.5-inch step-up height is toward the low end of the average range of 8 to 10 inches we saw in most of the treadmills we tested.
When you factor in that 8.5 inches, someone 5 feet 9 inches — wearing shoes with a one-inch sole — would have 11.5 inches of overhead clearance under a 7.5-foot ceiling, which is slightly under our recommended 12 inches.
Our product tester using the incline on the NordicTrack EXP 7i
You can take advantage of the 12-percent incline — just remember it will bring you closer to your low ceiling — during one of the 16,000 live and on-demand classes available on iFIT, which you can access via the 7-inch touchscreen. The app costs $39.99 per month after your 30-day free trial, but I believe it unlocks the potential of the best NordicTrack treadmills. “iFIT is some of the best interactive programming out there and really helps prevent boredom,” agrees Amanda Capritto, certified personal trainer.
[Related: iFIT Review – Is Virtual Coaching The New Normal?]
Our tester, a CrossFit Level-1 trainer, scored the EXP 7i’s durability, customizations, adjustability, and ergonomics a 4 out of 5. Jake Herod, BarBend’s expert product tester and certified nutrition coach, agreed. “This is NordicTrack’s budget-friendly treadmill,” he explains in his video review below. “It’s not perfect, but I think there are alot of things it does really well.”
Herod called out its 55-inch belt deck — on the low end of what we recommend for running — in his review of the EXP 7i. “The actual deck — the running surface — is a little bit small,” he said. “Somebody who has a long stride will probably want to target a different model.” Because those with long strides tend to be taller, shorter athletes who require less overhead clearance may be best suited for the EXP 7i.
Read our full NordicTrack EXP 7i Treadmill Review.
Horizon T101 Treadmill
Price: $699
Dimensions: 55″ H x 70″ L x 34″ W
Step-Up Height: 7.13”
Incline Range: 0%-10%
Weight: 180lbs
Max Speed: 10mph
Weight Capacity: 300lbs
With a 10-percent incline range, you can add variety and intensity to your walking workouts without bonking your head.
Horizon’s Three-Zone Variable Response Cushioning in the belt reduces the shock absorbed by your joints.
The FeatherLight hydraulic folding system assists in folding and unfolding the deck.
Its 55-inch-long belt deck may not be long enough for the strides of taller users.
There are six preset workouts, but it doesn’t have a screen or interactive programming.
If walking workouts are your jam, the Horizon T101 can provide a serious challenge with its 10-percent incline range. It’s our pick for the best treadmill for walking for low ceilings because of its low step-up height of just 7.13-inch – roughly 1 to 3 inches lower than average. For instance, under a “low” 7.5-foot ceiling, the 7.13-inch step-up height would allow a 5-foot-9-inch person with shoes on roughly 12.7 inches of overhead clearance, which is above our recommended range.
The 55-inch-long belt deck may not be ideal for sprints — we recommend a 60-inch deck for runners — but it’s well within the range for walking workouts. As certified personal trainer Amanda Capritto explains, “A good walking treadmill has a deck with minimum dimensions of 16 inches wide by 48 inches long (preferable is 18 to 20 inches wide by 55 to 60 inches long).”
A BarBend product tester walking on the Horizon T101.
We also like Horizon’s FeatherLight hydraulic folding system, which takes a lot of the effort out of folding and unfolding the deck. That helped the T101 earn a 4 out of 5 rating from our tester, a certified personal trainer, in the areas of footprint, portability, adjustability, ergonomics, and workout experience. “The hydraulic folding and wheels actually made it pretty easy to move,” they said. “It’s more compact, so I think this is a great option for anyone who wants to do a lot of walking or jogging.”
At $699, it costs roughly $300 to $700 less than the average mid-range treadmill. Capritto pointed out, “I personally love walking-specific models because they are usually less expensive, thus more accessible to people who don’t have multiple thousands of dollars to spend on a luxury treadmill.”
While it lacks connected programming, the six preset programs are plenty to get you moving. In general, you won’t see much tech on this treadmill. “It does have built-in speakers that you can connect to your device via Bluetooth,” our tester explained. “Outside of that, there aren’t many tech features to speak of.”
Read our full Horizon T101 Treadmill Review.
Sole F63 Treadmill
Price: $1,199
Dimensions: 67″ H x 77″ L x 35″ W
Step-Up Height: 8”
Incline Range: 0%-15%
Weight: 224lbs
Max Speed: 12mph
Weight Capacity: 325lbs
The 20-inch by 60-inch running deck allows plenty of space for taller runners and long strides.
Its 15-percent incline is 3- to 5-percent higher than what you’ll find on most treadmills.
The cushioned belt deck may help reduce shock absorption.
While it offers eight preset workouts, it has no fitness app integration.
The 8-inch step-up height may be too high for those with a ceiling below 7.5 feet.
What does a good running treadmill need? A roomy 20-inch by 60-inch belt deck, cushioning in that deck to support your joints, and an incline range that can add a little intensity and variety to those long runs. Hello, Sole F63. We made this our pick for best treadmill for running for low ceilings because it hits the three criteria you’ll need for long-distance, sprint, or hill training — all atop an 8-inch-high belt deck.
An 8-inch step-up height is at the lower end of the typical range of 8 to 10 inches. Standard ceiling height is 8 feet, and we consider a low ceiling to be around 7.5 feet. On the 8-inch deck of the F63, a person standing 5 feet 9 inches tall — adding an inch for their shoes — would have our recommended 12 inches of overhead clearance. We wouldn’t, however, recommend this treadmill for ceilings lower than 7.5 feet.
The 20-inch by 60-inch deck lines up with standard running decks, while the 15-percent incline range — 3-percent higher than average — can help you simulate running outdoors and add intensity to your runs. Just remember that the incline will lift you closer to your low ceiling.
Our tester running on the Sole F63.
Her lowest rating was a 4 out of 5 for durability because it wasn’t as smooth as she would have liked at higher speeds. “I like that it has a 3.0 HP motor, but I did feel some shaking while I was running,” she described. “Definitely not a deal-breaker, but it wasn’t exactly smooth.”
“Ideally, the best treadmills for running will have a powerful motor with at least 3.0 CHP,” says certified personal trainer Amanda Capritto. “You’ll also want a running deck at least 60 inches in length to accommodate the length of a typical running stride.” The Sole F63 checks all her boxes.
While it doesn’t offer integration with apps like iFIT or Peloton, you can always set your phone or tablet in the device holder to stream workouts. The machine has also eight preset programs to help you build a running routine.
Read our full Sole F63 Treadmill Review.
Echelon Stride-6 Treadmill
Price: $1,699
Dimensions: 57” H x 64.8” L x 32.4” W
Step-Up Height: Not disclosed
Incline Range: 12 levels
Weight: 182.35lbs
Max Speed: 12.4mph
Weight Capacity: 300lbs
Echelon’s Auto-Fold system gently folds the handrails and console flat with the tap of a lever.
The wheels and front handle allow easy maneuverability.
Its spacious 20.5-inch by 60-inch cushioned belt deck can reduce impact on joints.
It has no touchscreen display — only a tablet holder and LED console to display stats.
Without an Echelon Premier membership, you are limited to just a one-year warranty.
The Auto-Fold mechanism in the Echelon Stride-6, which allows the machine to fold flat, makes it our top pick for the best folding treadmill for low ceilings. When you finish your cardio workout, simply fold the console, release the handlebar, tap the lever with your foot, and the folding system does the rest. When folded, the treadmill measures just 10 inches high.
While the step-up height for the Stride-6 model is not disclosed by Echelon, BarBend editorial member Kate Meier owns the similar, older model — the Stride — which has a step-up height of 6 inches. Under what we consider a “low” ceiling — 7.5 feet — someone 5 feet 9 inches tall would be left with 14 inches of overhead clearance, accounting for a one-inch shoe sole.
BarBend editorial member Kate Meier measuring the step-up height of her Echelon Stride.
Meier rated its footprint and portability 5 out of 5 because of the Auto-Fold technology and transport wheels. “Folding it flat made a huge difference for storage. I could stash it under a bed or even just against the wall,” she said. At 182 pounds, it’s roughly 20 to 50 pounds lighter than most treadmills we tested.
Amanda Capritto, certified personal trainer, highlighted the benefits of the best folding treadmills — low ceiling or not — when assessing them for BarBend. “Folding treadmills are a good option for people who need to keep their space multifunctional,” she explains. “Treadmills are large pieces of machinery, and in smaller homes, it’s not always feasible to leave a huge piece of equipment lying around.”
BarBend editorial member and certified personal trainer, Kate Meier, walking on her Echelon Stride.
While the Stride-6 doesn’t have a built-in touchscreen, you can connect your own tablet or phone via Bluetooth and use the speakers to stream a workout or entertainment. With an Echelon Premier membership — $39.99 per month — you can access thousands of live and on-demand classes, as well view your steps, heart rate, and calories burned. Another benefit of the membership is a 5-year warranty, a major improvement over the one-year warranty offered to non-members.
Walking Pad P1 Foldable Walking Treadmill
Walking Pad P1 Foldable Walking Treadmill
The Walking Pad P1 Foldable Walking Treadmill is a compact, foldable treadmill that can be stored under a bed or couch. It features a 47.24-inch deck, 3.75 mile-per-hour max speed, and its unique Foot Speed Control mode lets you adjust your speed by walking on different areas of the deck.
Price: $499
Dimensions: 5” H x 56.37” L x 21.5” W
Step-Up Height: 5”
Incline Range: N/A
Weight: 62lbs
Max Speed: 3.75mph
Weight Capacity: 220lbs
The 5-inch step-up height is 3 to 5 inches lower than the average treadmill.
It can be folded up like a briefcase for easy transport and storage.
Despite its slim profile, it has a 47.24-inch belt deck, which is roughly 5 to 20 inches longer than many walking treadmills.
It lacks even a manual incline capability.
There is no Bluetooth connectivity, heart rate monitor, or other tech features common in larger treadmills.
We chose the WalkingPad P1 for the best space-saving treadmill for low ceilings because its 5-inch step-up height is the lowest we’ve tested, and it folds right in half for easy storage. An average treadmill deck is about 8 to 10 inches above the floor, so the Walking Pad P1 can save you up to five inches in overhead clearance.
This treadmill is one we’d recommend for those with low ceilings between 7 to 7.5 feet. A 5-foot-9-inch person — adding an inch for shoe sole — would have 9 inches of clearance under a 7-foot ceiling. That’s still a tight squeeze, but you won’t be running or climbing an incline on this treadmill, so you’ll have a little more wiggle room. In a room with a 7.5-foot ceiling, however, you’d have 15 inches of clearance, which suprasses our recommended 12 inches.
Our tester’s WalkingPad P1 under their desk.
What makes the WalkingPad P1 stand out from other low-profile treadmills is its ability to fold in half like a briefcase or book. When folded, its footprint is reduced to about the size of a small ottoman — 4.78 square feet. (3)
Unfolded, it occupies just 8.42 square feet, which makes its 47.24-inch belt deck and 1.0 HP motor that much more impressive. Our tester, a certified personal trainer, owns a WalkingPad P1 and rated its footprint and portability 4.5 out of 5. “Since I’m really only using it for walking, I feel like it’s plenty fast for that,” they said. “At times the remote is a little wonky, but once it gets going, adjusting the speed is super easy. The foldable design is a real spacesaver because it can be stored basically anywhere.” They also rated their workout experience a 4 out of 5.
[Related: The 9 Best Walking Treadmills of 2024]
In terms of value — 3.5 out of 5 — our tester was pleasantly surprised how it has held up over time. “Over about a year and a half, I have used it almost daily. I would absolutely say it’s been a great value,” they said.
LifePro Fitness PacerMini Portable Treadmill
LifePro Fitness PacerMini Portable Treadmill
The LifePro Fitness PacerMini Portable Treadmill is a compact, under-deck treadmill with a fixed 7-percent incline — rare for an under-desk treadmill. At just 7 inches tall and 40 pounds, it can easily fit under a desk. During use, adjust the speed with the remote control to avoid reaching down to the panel.
Price: $350
Dimensions: 7” H x 32.7” L x 25” W
Step-Up Height: 7”
Incline Range: Fixed 7%
Weight: 40lbs
Max Speed: 3mph
Weight Capacity: 220lbs
With a 7-inch step-up height and 40-pound overall weight, it can be used under desks for workday cardio.
Its 7-percent fixed incline is rare among even the best under-desk treadmills.
The speed can be adjusted with a remote control.
With a below-average 27.6-inch belt deck, we wouldn’t recommend this for anything other than walking.
With such a small footprint, there are no conveniences like bottle holders, fans, or tech features.
If your workspace has a lower-than-average ceiling, our pick for the best under-desk treadmill has just a 7-inch step-up height and features a rare 7-percent fixed incline. The LifePro Fitness PacerMini Portable only weighs 40 pounds and has a footprint of just 5.68 square feet, making it easy to slide under standing desks. (3)(4) You will, however, want to adjust your standing desk to account for the 7-inch step-up height.
In a room with low ceilings — around 7.5 feet — a person standing 5 feet 9 inches tall and shoes with a one-inch sole would have 13 inches of clearance, an inch higher than our minimum recommendation.
Among the under-desk treadmills we’ve tested, our tester, a certified personal trainer, thought the PacerMini Portable stood out for its incline. “For being so compact, I loved that it actually is fixed at an incline,” they said. “I deducted a few points because I wish the deck was slightly longer.” They rated both its footprint and portability and their workout experience 3.5 out of 5.
Our BarBend product tester on the LifePro Fitness PacerMini.
For anyone trying to hit the — supposed — magic number of 10,000 steps a day, certified personal trainer Amanda Capritto thinks under-desk treadmills can be a major boost. “Engaging in more movement is almost never a bad thing,” she explains. “An under-desk treadmill is a great way to increase your daily step count and enjoy the benefits of walking.”
While its small footprint can be a positive for areas with limited space or low ceilings, that also means there aren’t any conveniences like bottle holders or fans. The belt deck also may simply be too small for some users. At just 27.6 inches in length, it’s around 20 inches shorter than the minimum length recommended by Capritto. You’ll want to keep the speed low.
This contributed to the 3-out-of-5 rating for customizations, as well as adjustability and ergonomics, from our tester. “I took it up to the max of 3 miles per hour and, with such a small deck, I don’t think I’d want to go much faster,” they said. “I thought it was a simple, easy-to-use tread, but I think it may be too short for some people to use at all.”
GoPlus 2 in 1 Folding Treadmill
Price: $299
Dimensions: 44.5″ H x 52.5″ L x 29″ W
Step-Up Height: 5”
Incline Range: N/A
Weight: 69lbs
Max Speed: 7.5mph
Weight Capacity: 265lbs
At $299, it’s roughly $50 to $500 cheaper than most walking treadmills.
Because the handlebar folds upright, it can serve as both a traditional and under-desk treadmill.
The 7.5-mile-per-hour max speed makes it suitable for walking and jogging workouts.
Because of its plastic build, we wouldn’t recommend it for running.
The small device holder in the handrail can hold most phones, but it’s too small for tablets.
At $299, the Goplus 2-in-1 Folding Treadmill is roughly $50 to $500 less expensive than most under-desk treadmills, making it an easy choice for our best budget treadmill for low ceilings. Its 5-inch step-up height is among the lowest we’ve seen and the 7.5-mile-per-hour top speed allows for both walking and jogging workouts.
If you placed it in a room with a 7.5-foot ceiling, the 5-inch step-up height would allow 15 inches of overhead clearance for someone 5 feet 9 inches tall in shoes with a one-inch sole. That’s 3 inches more than our minimal recommendation.
Unlike some other slim-profile or under-desk machines, it has a folding handlebar that allows it to operate as both a traditional and an under-desk treadmill. The handle also includes a phone holder that allows you to stream workouts or entertainment as you walk. Our tester noted that it would be too small for tablets. They did, however, appreciate the included remote control, which you can use to adjust the speed. They rated its conveniences a 3 out of 5.
Our tester walking on the Goplus 2 in 1 Folding Treadmill.
In terms of value, our tester thought this machine met their expectations, so it earned a rating of 4.25 out of 5. “While I didn’t think it was a high-quality treadmill or went fast enough for running, it has a ton of value, especially for beginners,” they said. For reference, our tester rated its durability just 2.5 out of 5, but that was not a surprise. “It’s just as durable as I’d expect for this price range.”
Value is important to keep in mind when perusing the best budget treadmills, notes certified personal trainer Amanda Capritto.
“Budget-friendly treadmills specifically provide access to exercise for individuals with a lower income who know they are ready to commit to exercise,” she explained. “From an equipment perspective, budget treadmills are likely to break down sooner than higher-end, more expensive models. It’s very true that you get what you pay for when it comes to home gym equipment.”
Before you go wading through Amazon listings and adding a treadmill to your cart, consider where it will go in your home, apartment, or home gym. When looking for the perfect spot, grab your measuring tape, pinpoint the dimensions of the space, and, if you have a ceiling under 8 feet, ascertain what kind of step-up height you’ll need for a comfortable workout. When considering our recommendations, we referenced the average height of American males (5 feet 9 inches) and females (5 feet 4 inches). (2)
Fitting a home gym essential like a treadmill in any space requires planning, but if your ceiling is lower than the standard 8 feet, consider all dimensions involved — even yours. While you should note the height of the treadmill, the most important dimension to consider is its step-up height.
The belt deck of the Horizon T101.
Typically, treadmill decks are about 8 to 10 inches off the ground, but treadmills for low ceilings — anything under 8 feet — tend to have lower step-up heights between 5 and 7.5 inches to help save you a few inches. To get a sense of how you’ll fare, add the step-up height of a treadmill to your own height, then add an inch for your shoes. We recommend having at least 12 inches of overhead clearance.
Some of the best walking treadmills could also be considered walking pads or under-desk treadmills. These are good options for low ceilings because their step-up heights are the lowest available — around 5 to 7 inches. If your ceiling height is less than 7.5 feet, these may be your best option. If you have a little more leeway, you can probably run or jog comfortably. Your main consideration should be how comfortable you feel in the space.
The good thing about treadmills compact enough to fit under low ceilings is that their prices tend to be lower. While most mid-range treadmills cost around $1,000 to $1,500, our picks for the best treadmills for low ceilings range from roughly $299 to $1,299, depending on whether it’s a running or walking machine. After measuring your space, determine exactly how much you can afford.
For treadmills going in rooms with lower ceilings than the standard 8 or 9 feet, the step-up height is the main concern, but you still have options, depending on how you plan to use it. Whether you need an all-around compact machine, one designed for running, or an under-desk treadmill for a very low ceiling, check out the different types of treadmills that may work for your space.
Compact treadmills are usually the most space-saving offerings from respected brands like NordicTrack or ProForm, as well as well-rounded budget options like the Xterra Fitness TR150. They often have dynamic programming, cushioned belt decks, and incline features, just in smaller packages. Since these are usually smaller, the step-up heights also tend to be lower.
For instance, the deck height on the Horizon T101 is 1.62 inches shorter than the Horizon 7.4 AT. The T101 has a 10-percent incline range and 55-inch belt deck, while the 7.4 AT gets up to 15 percent and features a 60-inch deck.
Running treadmills generally emphasize the size of the belt deck — at least 20 inches by 60 inches — and the maximum speed — typically 12 miles per hour or more. If you plan to rack up mileage running on a treadmill, rollers with at least a 2.25-inch diameter are ideal, while a 12-percent incline range can add some variety and intensity to your training.
Our BarBend tester starting a run on the Sole F63.
Because treadmills for low ceilings tend to be smaller in general, you can find options that meet these standards, but not much more. We included treadmills that hit these marks, but also have step-up heights of 8.5 inches or lower, which, depending on your height, can often allow enough room for those with low ceilings.
Some of the treadmills with the lowest step-up heights are designed to be used under standing desks. The decks on options like these are usually only around 5 to 7 inches off the ground, as opposed to the 8 to 10 inches on the average treadmill.
Since they are meant for walking and light jogging, the motors are weaker and they typically have a lower user weight capacity — around 220 pounds. It’s rare to find incline levels on under-desk options, though there are options on the market with fixed incline. If you are limited on overhead space, the 3 to 5 inches you can save with an under-desk treadmill might be just enough to fit under your low ceiling.
Fitting a home treadmill in a room with low ceilings requires more forethought than a room with typical 8-to-9-foot ceilings. You’ll save space elsewhere in your home, be safer during use, and (hopefully) accommodate the tallest users under your low ceiling.
Because they need to fit in areas with low ceilings, these treadmills are generally smaller than traditional treadmills. Mid-range or high-end treadmills have step-up heights around 8 to 10 inches and take up about 19 square feet of floor space. The best compact machines share similar features with traditional treadmills, but are designed with small spaces in mind. Expect step-up heights around 7 to 8.5 inches and footprints of about 16 to 17 square feet.
The 7-inch belt deck of the LifePro Fitness PacerMini.
The best under-desk treadmills have low deck heights because they are only meant for walking or light jogging. Step-up heights on these machines are even lower — around 5 or 6 inches — with equally small footprints of about 8 or 9 square feet.
Buying a low-profile treadmill increases the odds that taller users can comfortably use it. Sticking to your cardio workout program is tough already, so having a space and a machine that’s accessible for everyone removes a barrier to consistent treadmill exercise. If you or someone in your household is above-average height, make sure to account for every inch so everyone can benefit from your investment.
While comfort or practicality may be your primary reason to look for a treadmill for low ceilings, running on a machine without enough overhead clearance can be dangerous. Even if the user isn’t banging their head on the ceiling with each stride, having to hunch or duck while running or walking can impact running economy and performance. (5) Finding a treadmill that fits in your low-ceilinged space will be safer than cramming in a larger machine.
If you’re hoping to exercise in a room with a low ceiling — anything under 8 feet — making sure you have enough overhead clearance should be a concern. To maximize the benefits of your treadmill, we recommend at least 12 inches of overhead clearance so you can get your work in without the fear of bonking your head on the ceiling. A room with a standard 8-foot ceiling is plenty of space for most machines and users, but as that height decreases, measuring step-up heights and doing a little math becomes even more important.
We tried to bring you the treadmills that can buy you a few extra inches with low deck heights — some as short as 5 inches. If your ceiling is lower than 8 feet, you can gain a few inches of overhead clearance with a machine that has a lower step-up height. Just because your ideal training space has a low ceiling, doesn’t mean there isn’t a treadmill out there to match it.
The most compact offering among the best NordicTrack treadmills is the EXP 7i. Given all of its features — incline and decline range, iFIT integration, and more — we think it’s a no-brainer for the best treadmill for low ceilings. With a step-up height of 8.5 inches, it’s on the lower end of the average range of 8 to 10 inches.
While the standard ceiling height in the U.S. is 8 feet, the accepted minimum height is 7.5 feet. (1) Older buildings may still have lower ceilings than that, but we wouldn’t recommend using any treadmill in a room with less than a 7-foot ceiling — and even that would be for shorter users. If you are dealing with anything lower than 7 feet, we think you’re better off heading to a gym.
Depending on your intended use — running, jogging, or walking — you can find all types of machines for small spaces. If that small space features a low ceiling, the first thing to consider is the step-up height. We picked the WalkingPad P1 as the best space-saving treadmill for low ceilings because its 5-inch step-up height is the lowest we have tested, and it folds in half for easy storage.
Rybczynski, W. (n.d.). Ceiling Heights in Homes and Offices. Ceiling Heights in homes and offices – Zell/Lurie Real Estate Center. https://realestate.wharton.upenn.edu/working-papers/ceiling-heights-in-homes-and-offices/
Centers for Disease Control and Prevention. (2021a, September 10). FASTSTATS – body measurements. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/body-measurements.htm
Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/
Autonomous. (2018, November 2). How to determine the ideal standing desk height. autonomous. https://www.autonomous.ai/ourblog/determine-ideal-standing-desk-height
Folland, J. P., Allen, S. J., Black, M. I., Handsaker, J. C., & Forrester, S. E. (2017). Running Technique is an Important Component of Running Economy and Performance. Medicine and science in sports and exercise, 49(7), 1412–1423.
The post The 7 Best Treadmills for Low Ceilings for 2024, Expert-Tested appeared first on BarBend.
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
SATURDAY SHRED!!!
With a Partner or Solo:
25 MIN AMRAP:
PARTNER PAIN SPLIT:
(split work evenly)
50 KB snatch
50 Calorie Bike
50 V-Ups
SOLO GRIND:
25 KB Snatch
25/20 calorie bike
25 V-Ups
RX – 53/44lbs, as written
Scaled L1 – 53/44lbs, kb swing american
Scaled L2 – 44/35lbs kb swing, alt. V-up
Scaled L3 – Coach Directed
The post CrossFit – Sat, Feb 10 appeared first on Crossfit Albuquerque.
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
SATURDAY SHRED!!!
With a Partner or Solo:
25 MIN AMRAP:
PARTNER PAIN SPLIT:
(split work evenly)
50 KB snatch
50 Calorie Bike
50 V-Ups
SOLO GRIND:
25 KB Snatch
25/20 calorie bike
25 V-Ups
RX – 53/44lbs, as written
Scaled L1 – 53/44lbs, kb swing american
Scaled L2 – 44/35lbs kb swing, alt. V-up
Scaled L3 – Coach Directed
The post Home Workouts – Sat, Feb 10 appeared first on Crossfit Albuquerque.
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
SATURDAY SHRED!!!
With a Partner or Solo:
25 MIN AMRAP:
PARTNER PAIN SPLIT:
(split work evenly)
50 KB snatch
50 Calorie Bike
50 V-Ups
SOLO GRIND:
25 KB Snatch
25/20 calorie bike
25 V-Ups
RX – 53/44lbs, as written
Scaled L1 – 53/44lbs, kb swing american
Scaled L2 – 44/35lbs kb swing, alt. V-up
Scaled L3 – Coach Directed
The post Open Gym – Sat, Feb 10 appeared first on Crossfit Albuquerque.