CrossFit Albuquerque – CrossFit

Warm – Up

2 MIN CARDIO

3×10 band walkouts

2 Rounds:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

E2MOMx5 Sets:

3x Back Squats

*Start at 5-10 lbs heavier than last week’s set of 5 reps*

Back Squat

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

6 Burpee Bar MU

24 DB Front Squats

**Goal is 5 RDs + ** Scale accordingly

RX+ as written, 50/35lbs

RX – burpee CTB, 50/35lbs

Scaled L1 – burpee PU or burpee jumping pull ups, 35/25lbs

Scaled L2 – 6 burpees to target + 6 ring rows, 20/10lbs

Scaled L3 – Coach Directed

The post CrossFit – Mon, Jan 29 appeared first on Crossfit Albuquerque.

If you’ve been on board the bigger butt train, certain lower body exercises stand out. Squats, deadlifts, lunges, and hip thrusts have the center stage. But when you’re likely too tired for another set of squats, the glute kickback is ready to target your backside — without the added strain of another heavy barbell.

Here’s how this glute accessory exercise can up your gains.

How to Do the Glute Kickback

The glute kickback is a cable-based exercise that allows you to specifically target your glutes. It is performed using a few different implements or specialty pieces of equipment, but the simple cable machine serves as the standard. Here’s how to perform the glute kickback.

Step 1 — Place the ankle strap on the cable machine carabiner and adjust its height to the lowest position

Step 2 — With the ankle strap around your ankle, face the cable machine and lightly hinge to stabilize. Place most of your weight on the non-working leg. This is your starting position.

Step 3 — Using your hands and free leg to brace, press into the machine to create a counterforce to your kickback. Brace your core, tighten your legs, and secure your grip on the cable machine as stability points.

Step 4 — Keep your working leg long, with only a subtle bend at the knee. Squeeze your glute on the working side as you drive your leg backward against the resistance. 

Step 5 – Once your glute has fully contracted, slowly lower back to the starting position. Perform for repetitions.

Coach’s Tip: Start your sets with your non-dominant side, which is often your weaker side. This way, you’re setting a movement standard that you can accomplish evenly.

Glute Kickback Variations

The glute kickback is a great way to isolate your glutes as much as possible and pepper in much-needed training volume without taxing your lower back under a barbell. 

If you’re searching for some variations on the glute kickback, a few great choices are the donkey kick, a machine glute kickback, or a 45-degree cable kickback.

Donkey Kick

[Read More: 10 Glute Exercises You Can Do at Home]

Why Do It: This bodyweight glute exercise is a way to isolate your glutes without weight. You’ll get the added bonus of a balance challenge and solid mind-muscle connection.

Equipment Needed: You don’t need anything except yourself and possibly a yoga mat here.

Begin in the quadruped position (on the floor on your hands and knees).

Brace your core and tighten your back to stabilize your position.

Squeeze your right glute, raising your right leg into the air. Lower it back down to the starting position and repeat with the left leg for repetitions.

Glute Kickback Machine 

[Read More: Better Glutes, Better Pulls: How Should We Approach Glute Training For Powerlifting]

Why Do It: Here, you’ll have a machine to brace your body against. Take advantage and up the weight with this isolation exercise so that you can focus as much as possible on the activation of your gluteal muscles.

Equipment Needed: 

Line up in the machine with your working foot flat against the footpad and your hands or shoulders braced against the pads provided. 

Squeeze your hands and engage full body tension to provide stability.

Drive your working leg backward by pressing through the full foot. Extend the leg until you feel a complete glute contraction.

Slowly lower back to the starting position and repeat for repetitions.

45-Degree Cable Kickback

[Read More: The 15 Best Cable Exercises for Hypertrophy, Strength, and Stability]

Why Do It: These cable glute kickbacks keep your leg at 45 degrees. Keeping your leg this way will bring your hamstrings and calves more into the movement, and it also targets your gluteus medius a little more than the usual variation.

Equipment Needed: This move just needs a cable machine and ankle strap.

Set up your cable machine the same way you would a standard glute kickback.

Brace against the machine and stabilize your body. Drive your working leg backward at an approximate 45-degree angle.

Fully contract the working glute to complete each repetition. Slowly lower back to the starting position and repeat for repetitions.

Glute Kickback Alternatives

If your cable machine is out of commission or you’re simply looking for some alternatives to play with, we’ve got some great alternatives for you. The best exercises here will give your glutes fantastic stimulation while allowing different angles than your major lower body exercises.

Resistance Band Abduction

[Read More: Best Resistance Bands for Glutes of 2024]

Why Do It: Many athletes do moves like this one to warm up for squats, and with good reason. Train yourself to resist unintended, overexaggerated collapsing of your knees inward during loaded squats and other knee-and-hip focused moves.

Equipment Needed: You’ll need a plyo box or a weight bench, along with a mini resistance band.

Take a seat on the edge of a bench or a box. Wrap a resistance band around your knees.

Slightly hinge forward and brace in this position. Engage your core and pre-tighten your legs.

Drive your knees out against the band resistance. Keep squeezing until your glutes feel fully contracted. Return to the starting position under control and repeat for repetitions.

Machine Hip Abduction

[Read More: Are You Leaving Glute Gains On the Table? Try This Two-Move Finisher]

Why Do It: Since you’ll be seated and braced against the machine, you can afford to up the weight once you’re sufficiently warmed up. You can load heavily without strain on your lower back or overall body.

Equipment Needed: You’ll have to find a hip abduction machine for this one. Otherwise, opt for the banded version, described above. 

Sit down in the machine with your outer legs snug against the pads and your back flat against the backrest.

Start with the machine in the position that allows your legs to begin as close together as possible.

Brace your full body and maintain this starting posture. Drive your legs out against the pads until your glutes have fully contracted. Repeat for repetitions.

Step-Up 

Why Do It: You can customize this move to your mobility and fitness level by using a different size step (or plyo box). That way, beginners can take this move to the next level while advanced athletes can also use it to improve mobility and unilateral strength while jacking up the heart rate.

Equipment Needed: Use a step-up platform or plyo box for this one. Dumbbells in your hands are optional.

Select a box that allows you to get approximately 90 degrees or more of knee flexion.

Place one foot on the box, brace your core, and tighten your legs.

Place as much weight as possible on the working leg and step onto the box.

Lower yourself under control back to the starting position. Avoid letting gravity do the work as much as possible. Repeat for even repetitions per leg.

Who Should Do the Glute Kickback

The glute kickback is often overlooked as a prominent glute exercise, though it shouldn’t be. It has clear benefits for physique enthusiasts but also is extremely helpful for gym newbies and older lifters alike.

Physique Enthusiasts: If you want to compete in bodybuilding or simply have some jeans you want to fill out, glutes are a must. Outside of big barbell or machine exercises (such as squats or leg presses), the glute kickback has been a fixture for physique enthusiasts for ages. The precision targeting and ability to train with greater frequency cannot be beaten.

Beginners: There are a lot of transferable benefits that a newcomer to the gym gains from the glute kickback. The central focus is always gaining muscle mass, but the set-up and execution of a good cable-based glute kickback teach a ton about proprioception and discipline. This reinforces proper technique and allows you to chase high-intensity sets through the burn instead of heavy weights.

Older Lifters: A strong set of hips is a huge asset as you age, and the glute kickback is a lifter-friendly way to keep targeting your glutes. Many of the staple lower body exercises that hit your glutes are also very physically demanding in other ways. The glute kickback provides a low barrier to entry method of stimulating the hips, building proprioception, and confidence for an older or less experienced lifter.

Glute Kickback Sets and Reps

The glute kickback isn’t one that you’re going to do for max load. Since you are using a long lever with your leg, heavier loading would break down your form too quickly. Instead, try using sets and reps for muscle, endurance, or even warming up.,

For Muscle Mass: Perform 2-4 sets of 10-15 repetitions. Aim for 1-2 repetitions in the tank at the end of each set and rest for 90 seconds to 2 minutes between sets.

For Endurance: To build endurance, perform 3-4 sets of 15-20 repetitions per leg. Plan for only 30 seconds of rest between sets and aim to feel a vicious burn.

For Warming Up: To warm up for other lower body exercises, perform 1-2 sets of 15-20 repetitions per leg. Use a 1-2 second pause in the fully contracted position for the best results.

Benefits of the Glute Kickback

The glute kickback builds your glutes, especially when you combine it with a full lower-body workout. It stands out because it also allows for some precision targeting of specific sections of your glutes and deals with significantly less load than the barbell exercises in your program.

Bigger Glutes

Most of the tools in your glute workout box are going to be compound exercises. This means that they may also target your quads and hamstrings, and certainly engage your core. The glute kickback helps to work around these other muscles, making it easier to isolate your glutes as the main target.

Precision Targeting

With more specific isolation comes a better chance at growth. Here, you’ll be more successful in making the glutes your primary muscle without other areas getting in the way and building fatigue.

The glute kickback doesn’t just make it easier to isolate your whole glute — you’re also able to angle the exercise to help load certain regions of your butt. The gluteus maximus, medius, and minimus make up the three major glute muscles and all contribute to your glute kickback. 

Choosing specific angles to perform your kickback helps to align with the muscle fibers of your gluteus medius. Your gluteus maximus is the workhorse of force production, but choosing a 45-degree angle for execution helps stress your gluteus medius a bit more too.

Lighter Load

One of the biggest benefits of cable-based exercises is the lighter loads needed to gain stimulus compared to free weights. The glute kickback is no exception. Compared to a squat or a deadlift, the glute kickback needs next to no weight to make it a challenge.

Since you keep your leg long and use precise control to perform your glute kickback, even lighter loads feel heavy. You’ll still get great growth but it also allows you to use way less weight to accomplish the goal.

Muscles Worked by the Glute Kickback

The glutes are the major muscle group worked by the glute kickback. The glutes are broken down into their three distinct muscles; being, the gluteus maximus, the gluteus medius, and the gluteus minimus.

Gluteus Maximus

Gluteus Medius

Gluteus Minimus

Largest and most superficially visible of your glute muscles.    Sits prominently on your backside and is responsible for major hip extension, abduction, and external rotation. Exercises that require a ton of lower body hip extension force (such as the glute kickback) will draw on your gluteus maximus.

Smaller muscle in your glute group, but still very important.  Sits more toward the upper back corner of your hip and helps with overall stability (particularly when on one leg).  Very active in keeping your stance leg stable as you balance on one foot. Depending on the angle of your glute kickback (for example, the 45-degree variation), you’ll target it more or less directly.  Smallest of your three glute muscles, found underneath your gluteus medius.  Performs a similar set of actions as your gluteus medius and gets stimulated with similar moves. Although it is the smallest, it still contributes to your physique and hip function!

[Read More: Try These Kettlebell Glute Workouts to Kick Your Butt Into High Gear]

Common Glute Kickback Mistakes

Although the glute kickback is a relatively straightforward exercise, there are still some common mistakes that flare up from time to time. Not bracing properly, adding too much momentum, and improper load selection are the biggest culprits.

Not Bracing Properly

The point of the glute kickback is to target and stimulate the glutes as specifically as possible. This means squeezing your butt, and subsequently, your butt moving the weight. While that may sound silly, the reality is that a lot of lifters move other parts of their body to accomplish the glute kickback.

Anchoring yourself in place with a strong brace and counterforce against the machine (using your arms to lock yourself in a specific position) are key ways to isolate your glutes. Do not allow your lower back to arch, don’t flare your upper back, or sway your hips. Brace up, and only contract your glutes. Movement from your butt should move that pulley, nothing else.

Momentum

Momentum is an issue with nearly every exercise from time to time. And sometimes, a bit of body English toward the end of your set can help you push past failure and add some extra growth potential.

Credit: Nikolas_jkd / Shutterstock

The issue arises when you accidentally use momentum that you didn’t mean to do, kicking in other areas of lower body strength to get you to the top of the movement without enough challenge to your glutes. Be disciplined, brace up, and only contract your glutes with proper form and a full range of motion.

Too Much Weight

The glute kickback takes advantage of a longer level system than say a leg press. This means that your leg staying relatively locked out keeps the resistance further from the muscle that is moving it. This makes the weight feel heavier and thus you need less of it to perform the glute kickback.

[Read More: Are Squats the Most Effective Exercise for the Glutes?]

This also means the glute kickback is susceptible to form breakdown if you load it too much. This same longer lever amplifies the challenge against your brace, meaning shooting for strength is likely to break you down even faster. Aim for loading schemes that allow you to mainly feel the glute, maintain position, and hit close to muscle failure around 10 to 15 repetitions.

Kicking Into High Gear

The glute kickback has been lurking around gyms since the introduction of cable machines. While some lifters hesitate to add them in, glute kickbacks pair just as well with squats and deadlifts as the dumbbell flye does with the bench press. For added glute gains with less load, a great proprioception builder, and a way to chisel in specific areas of your backside, look no further than the glute kickback.

FAQs

The glute kickback is a great way to add some spice to your lower body routine. Here are answers to any lingering questions.

The post How to Do Glute Kickbacks to Build Your Butt appeared first on BarBend.

If you’re hitting the gym regularly, you likely want to become a better athlete — faster, stronger, more muscular, and even sharper mentally. Yes, you’ve got to eat, train, and sleep right. But the darling of everyone’s supplement stack helps amp those gains up. But how? What does creatine do?

Credit: RHJPhtotos / Shutterstock

Creatine gives you a boost of energy for high-intensity exercise and can help you pack on muscle mass, increase strength, and enhance exercise performance and cognitive function. Here, we’ll explain how it works and dive into the research on what creatine does to help you reap each and every benefit it offers.

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.

What Is Creatine?

Creatine is simple and powerful — it’s a naturally occurring amino acid in your skeletal muscles and brain. Fifty years of research shows that getting more creatine can bolster gym performance and brain health.

[Read More: 9 Types of Creatine: Which One Should You Choose?]

You can get more creatine by taking oral creatine supplements or eating foods with creatine, like red meat. Vegetarians can get some creatine by eating foods with arginine, glycine, and methionine — the amino acids needed for creatine synthesis. There are a few forms of creatine, but research shows that creatine monohydrate is the most effective for gym gains. (1)

How it Works

When you ingest creatine through a dietary supplement or food source, it becomes creatine phosphate and gets stored in your muscle cells. Creatine phosphate, or phosphocreatine, is a phosphagen that boosts energy storage. Phosphocreatine directly impacts your body’s ability to create and replenish ATP, or adenosine triphosphate. 

If ATP sounds familiar, you may know it as the “energy currency of the cell.” You need it for short-duration, high-intensity exercises like sprinting, weightlifting, plyometrics, and power-based sports and activities. Beyond athletic performance, your brain also needs ATP for healthy cognitive function. (2)

[Read More: BCAA Vs. Creatine Supplements — Which to Take and When?]

Your muscle cells already have ATP, but ATP out quickly after one to three seconds of effort. Taking creatine increases your stored phosphocreatine, which helps to replenish ATP quicker. Higher creatine stores lead to faster ATP replenishment and can increase your time to fatigue. (2)

[Read More: The 9 Best Creatine Supplements for Men]

Having the energy for a few more quality, heavy reps can rack up more significant strength gains over time. 

When it comes to speed, more ATP can also help you beat your time on your favorite CrossFit benchmark workout.

And if you can crank out just one more heavy deadlift each week? Over time, you’ll be adding a lot of volume and skill to your routine, leading to bigger lifts.

What the Science Says About Creatine

The International Society of Sports Nutrition (ISSN) states that over 50 years and hundreds of studies have shown that creatine supplementation is a safe, ergogenic aid for increasing lean body mass and muscle strength and improving exercise performance. (3)

Research shows creatine supplementation is effective for people across genders, ages, and fitness levels — from everyday gymgoers to elite athletes. (4) 

Credit: MBLifestyle / Shutterstock

[Read More: 6 Creatine Benefits All Lifters Should Know About]

Let’s take a deeper dive into what the science says about each of the benefits of creatine. 

For Muscle Growth

Creatine doesn’t build muscle on its own; you also have to do resistance training and eat enough calories and macros.

A scoping review of clinical trials from 2012 to 2021 was done on creatine supplementation and muscle growth in young adults. It found that creatine increased muscle growth more in healthy young adults than older adults. Sufficient training stimulus was required. One study in the review found creatine was equally as effective in older adults by increasing muscle mass in their lower legs. (5)

A systematic review and meta-analysis on 35 clinical trials of over 1,000 participants was published in 2022. All participants took creatine, some did resistance training, some did mixed exercise, and some did not exercise. The resistance training group added two pounds of lean body mass; the others did not. In summary, make sure you’re training instead of relying on creatine to do the work for you — it won’t. (6)

Creatine supplementation may particularly benefit people assigned female at birth, as they can have 70 to 80 percent lower creatine stores than people assigned male at birth. Research shows creatine can help pre- and post-menopausal people increase their skeletal muscle size and improve muscle strength and performance. It may also help preserve bone health for post-menopausal people. (7)

Though creatine may be more effective for younger adults, multiple studies show that creatine supplementation benefits older adults of different genders. Creatine helps increase muscle mass and strength, fight sarcopenia, and improve resilience against falls. In some cases, creatine without resistance training helps older adults as well. (8)

When combined with resistance training, creatine helps older adults increase skeletal muscle, build strength, reduce fatigue, and improve performance in activities of daily living. (9)

[Read More: 8 Best Creatine Supplements for Women, 2024]

For Strength Gains

Most (but not all) studies find that creatine supplementation increases muscle strength (in people of all genders and fitness levels) due to higher phosphocreatine levels. (4)

Higher creatine levels give you a higher power output and quicker recovery as your ATP replenishes. You’ll be able to do more volume and better quality work in each resistance training session, helping to increase strength over time. (4) 

In 2020, a study was done on young adults doing resistance training five times a week for six weeks. One group took a creatine supplement, and the other took a placebo. At the end of the six weeks, the creatine group increased their muscle strength in the chest and leg press. They also had more endurance in the leg press and greater total-body strength. The placebo group did not see any changes. (10)

In addition to muscle growth, the review of studies from 2012 to 2021 also found that young adults taking creatine while resistance training greatly increased their strength and exercise performance. (5)

A systematic review and meta-analysis was done on 22 studies of over 700 older adults (age 57 to 70) taking creatine supplements. They performed resistance training twice a week for seven to 52 weeks. They all had increased lean body mass. Participants greatly improved their muscle strength on the leg press and chest press. (11)

For Athletic Performance

Higher creatine stores help regenerate ATP faster. In addition to increasing your strength over time, creatine can improve your athletic performance during training sessions or sports.

With more stored phosphocreatine, your muscle cells expand, improving exercise performance in short-duration, high-intensity activities. It increases maximal strength (lifting heavy at a low speed), power output (lifting at high speed), and tolerance to higher training volume. Since your ATP replenishes faster, your muscles can recover quicker, and there may be less muscle damage. (4) 

Creatine increases your overall exercise capacity, which can apply to different types of high-intensity activity. It can improve your agility and performance in plyometric exercises and sprinting. Studies show it can also improve athletic performance in multiple sports, including soccer, rugby, tennis, football, swimming, and track and field. (4) 

In clinical trials on young adults, creatine improved athletic performance in resistance training, soccer, canoeing, and plyometrics. (5)

Much research focuses on creatine’s impact on anaerobic exercise, but some studies show that creatine may also help with recovery from long-duration aerobic training. Creatine supplementation with carbohydrates and protein helps replenish muscle glycogen faster than carbohydrates alone. Endurance athletes and sports players may have faster muscle recovery and less muscle damage by using creatine. (12)

Vegetarians have naturally lower creatine stores than omnivores. Researchers hypothesized that vegetarians may have better athletic performance from creatine supplementation, but results have been mixed. Anyone with lower creatine stores may respond quicker to creatine supplementation. More research on vegetarian athletes is required. (13)

For Brain Health

Eighty percent of creatine is stored in your skeletal muscles, and 20 percent is in your brain, which led researchers to investigate the potential benefits of creatine for brain health. (14)

Research shows that creatine supplementation increases brain creatine. Higher creatine levels in the brain can improve neurological performance. When cognitive processing gets impaired — by lack of sleep, specific syndromes, traumatic brain injury, or naturally due to aging — higher creatine can help. (15)

Better cognitive processing is beneficial to athletes. Strength training and certain sports require quick decision-making, reaction time, motor control, skill accuracy, and coordination. Creatine may also reduce mental fatigue, helping to improve performance. Studies show creatine may improve cognitive processing more when athletes are stressed or sleep-deprived. (14)

Older adults also benefit from better cognitive processing and brain health from creatine supplementation. Studies show older adults aged 68 to 85 who took 20 grams of creatine daily for seven days had improved memory. Older adults with Alzheimer’s disease may also have some improvement in cognitive processing with creatine supplementation. (14)(16)

Some research shows that increasing brain creatine may help people with a concussion or traumatic brain injury. Brain creatine decreases after a traumatic brain injury, and ATP production slows down. Creatine supplementation may help to improve recovery or reduce symptoms. (14)

There has been ongoing research to see if creatine supplementation can improve brain health in people with neurodegenerative diseases like Parkinson’s Disease and muscular dystrophy. There seems to be little to no effect. (16)

How to Take Creatine

Ready for gains? It’s always best to check with a healthcare provider before trying creatine or another dietary supplement. When you’re ready to go, here’s what to do.

The ISSN (and other research) recommends the following instructions for creatine supplementation. (1)

Take 0.3 grams of creatine monohydrate per kilogram of body weight every day for five to seven days.

Consume three to five grams of creatine per day. Within four weeks, your creatine stores should increase.

Credit: Milan Ilic Photographer / Shutterstock

[Read More: Should You Take Creatine Before or After a Workout?]

It was initially recommended to go through a creatine loading phase to increase your creatine levels slowly. A 2021 study on creatine research found the loading phase unnecessary. The study confirms the ISSN’s recommendation of taking a maintenance dose of three to five grams daily instead. (12)

Remember that creatine monohydrate is the most-studied and effective type of creatine. You can take it at any time of day; it matters that you take it consistently to keep it in your muscle cells.

Potential Side Effects of Creatine

Creatine is widely regarded as safe. There are currently no scientifically backed detrimental adverse effects. (1)

The main potential side effect of creatine supplementation is short-term water retention, thought to occur when you first start taking creatine as your muscle cells fill. Water retention may lead to temporary weight gain. Creatine has not been found to lead to long-term weight gain, as was initially reported. (12)

Like any dietary supplement, creatine may cause gastrointestinal symptoms. 

Creatine was initially said to cause kidney damage, but research has shown this to be false. When taken at the recommended dosage, creatine is safe for people without kidney disease. People with kidney disease should consult their healthcare provider. (12)

Most studies on creatine side effects are based on short-term use. The ISSN notes that there needs to be more research on long-term side effects of creatine supplementation. (1)

Your Takeaways

Whether you’re aiming to boost your bodybuilding game or get some overall health benefits, here’s the breakdown on creatine:

Taking creatine increases your stored phosphocreatine, which helps replenish your energy supply (ATP) quicker.

Research shows that when combined with resistance training, creatine supplementation helps increase muscle strength, build muscle mass, and improve athletic performance.

It also can boost brain health in young and older adults.

Including foods with creatine in your diet or trying creatine monohydrate supplementation can majorly boost your hard work in the gym or on the field. 

FAQs

Let’s wrap up by answering your common questions about what creatine does.

References

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. 

Dunn J, Grider MH. Physiology, Adenosine Triphosphate. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. 

Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6. 

Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. 

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. 

Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022 Nov-Dec;103-104:111791. 

E, A., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. 

Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. 

Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. 

Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020 Jun 24;12(6):1880. 

Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017 Nov 2;8:213-226. 

Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).

Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 27;17(9):3041. 

Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586.

Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. 

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921.

Featured Image: RHJPhtotos / Shutterstock

The post What Does Creatine Do? Here’s How the Mass-Boosting Supplement Actually Works appeared first on BarBend.

The cold (brew) war of weighted coffee mugs is heating up. Last fall, strength training equipment manufacturer Eleiko Sport broke the minds of its customer base when its “Heavy Mug,” an April Fools’ gag-turned-real-product, went viral online. Several other companies were quick to capitalize on the mad demand for weighted mugs.

On Friday, Jan. 26, 2024, American manufacturer Rogue Fitness joined the fray, revealing its Artillery Mug & Anvil across social media as a limited-edition purchase. Check it out: 

[Related: Thousands of Gym Rats Crashed a Website Trying To Buy This 20-Pound Coffee Mug]

Rogue’s Artillery Mug & Anvil is available to purchase on its website beginning at 3:00 p.m. on Jan. 26 until 3:00 p.m. on Monday, Jan. 29. Here’s a breakdown of what you need to know:

Price: $495 / $365 without the 10-kilogram anvil cap

Shipping: 2-3 weeks

Weight: 20 kilograms / 44 pounds

Capacity: 22 fluid ounces

In its announcement, Rogue revealed that it had originally crafted the mugs as a holiday gift for its sponsored athletes. Many of the biggest names in strength sports — think Brian Shaw, Mattie Rogers, and Emma Lawson — showcased their unboxing videos during and after the Christmas holiday. 

“We set out to build an over-the-top holiday gift for the Rogue athletes. Cost really wasn’t considered,” Rogue said in its announcement post. The company indicated that it expects to lose money on the sale of the Artillery Mugs.

The Coffee Mug Arms Race

Although Rogue didn’t mention the source of inspiration for the Artillery Mug & Anvil directly, if you’re plugged into the online strength training ecosystem, you can probably guess where the company got the idea. Eleiko Sport, a Swedish manufacturer known for its prestige line of barbells, weight plates, and other gym essentials, released a cheeky advertisement in the spring of 2023 for its “Heavy Mug” — a gag item not intended for production or sale. 

Flash forward a few months, and Eleiko’s funky little idea had flashbombed into a public relations nightmare. Thousands of would-be buyers stormed Eleiko’s comment sections across social media, demanding access to the mug. The company eventually yielded and (imperfectly, its website crashed) offered a few hundred Heavy Mugs for sale. 

[Related: The Best Weightlifting Shoes on the Market in 2024]

Thirsty for some of that demand, Rogue appears to have taken notice of the whole ordeal. The company’s Artillery Mugs were sent out to its athletes a few weeks before Christmas last year, and the rest is history. Notably, Rogue upped the ante — Eleiko’s mug weighed in at just under 20 pounds, while Rogue’s offering weighs in at 44 pounds. 

“[The two mugs] really aren’t on the same level … Our Anvil Mug is a true work of art,” Rogue remarked in the comments section of its announcement post. 

The Community Reacts

Take a stroll through Eleiko Sport’s comments sections on social media, and you’ll still see inquisitive (and voracious) customers asking for a re-release of the mug. With Rogue Fitness now offering a viable — and available, while supplies last — alternative, the strength training community is understandably elated, with strongman Jerry Pritchett commenting, “Those are awesome!!” in response to the drop.

Many commenters, however, balked at the price point, citing the $500 cost as exorbitant.

“Anyone who spends $500 on this has a major rogue addiction problem,” one follower commented on Instagram.

[Related: The Ultimate Guide On How To Increase Strength]

At nearly five times the price and double the weight of Eleiko’s offering, Rogue Fitness’ Artillery Mug & Anvil is more than Thanos’ preferred coffee cup — it’s a statement. Only time will tell if another company (looking at you, Hammer Strength?) will step in and offer yet another option for everyday progressive overload. Still, for now, if you snag an Artillery mug over the weekend, you might want to size up some new T-shirts as well. 

Featured Image: @RogueFitness / Instagram

The post Rogue Fitness Announces Limited-Edition 44-Pound “Artillery” Coffee Mug appeared first on BarBend.

Hybrid athlete Fergus Crawley is known for his strength and endurance quests. He’s run a sub-five-minute mile after squatting 500 pounds and completed a sub-12-hour Ironman after logging a 1,200-pound total in a powerlifting meet.

Crawley intends to improve upon that feat by running a 250-kilometer ultramarathon while remaining capable of scoring a 600-kilogram powerlifting total. It’s not a challenge for the faint of heart; a study published in Physiological Measurement found that endurance running can induce muscle fatigue, resulting in strength loss. (1) For perspective, a 250-kilometer ultramarathon is like running six back-to-back marathons.

On Jan. 23, 2024, Crawley published a video on his YouTube channel wherein he shared how he is prepping for the ultramarathon, scheduled for late March 2024, which involves running from Edinburgh to Fort William, tackling over 5,000 meters of elevation gain. Check it out below:

Crawley’s running routine leading up to the ultra marathon:

Wednesday — Shorter morning and evening runs

Saturday & Sunday — Longer endurance runs

[Related: Fergus Crawley Highlights 5 Common Hybrid Training Mistakes]

First Run

Crawley spent the last quarter of 2023 building his endurance base for the upcoming ultramarathon. He began his training day with a 10-kilometer run, carefully avoiding any aggravation to his hip bursitis, a condition he developed towards the end of 2023. 

Heart rate was low, effort was low, and hip feels good, which is excellent news.

Crawley completed 10.4 kilometers in 57:42 at a 5:30 per kilometer pace.

Strength Training Workout & Lunch

Following a consultancy call, recording a YouTube video, and participating in a webinar, Crawley tackled an upper body strength training session at 1 p.m. Here is a snapshot of the workout:

Dumbbell Bench Presses

Single-Arm Dumbbell Rows

Pull-Ups

Decline Bench Skull Crushers

Dumbbell Curls

Crawley emphasized the importance of proper nutrition and protein-rich meals to support his heightened caloric needs throughout his rigorous ultramarathon training schedule. His post-workout meal consisted of king prawns, broccoli, noodles, spinach, and stir-fried vegetables.

Second Run

In the evening, Crawley ran a 5K in Glasgow with the Myprotein Run Club (Crawley’s sponsor). He covered 5.11 kilometers in 32 minutes at a 6:16 per kilometer pace. 

As Crawley preps for his monumental 250-kilometer run, expect to see more blistering-pace endurance runs. We’ll see how soon Crawley can post a 600-kilogram total before or after that feat.

References

Boccia, G., Dardanello, D., Tarperi, C., Rosso, V., Festa, L., La Torre, A., Pellegrini, B., Schena, F., & Rainoldi, A. (2017). Decrease of muscle fiber conduction velocity correlates with strength loss after an endurance run. Physiological measurement, 38(2), 233–240. https://doi.org/10.1088/1361-6579/aa5139

Featured image: @ferguscrawley on Instagram

The post What Fergus Crawley’s Training for an Ultramarathon Looks Like appeared first on BarBend.

The home gym is an escape, a safe place to build a better you with free weights and the best cardio machines. No matter where you look, you’ll find treadmills leading the pack as one of the most popular exercise machines. But what do you do when you’re all treadmill-ed out? We want to broaden your horizons with a simple introduction to the best treadmill alternatives on the market.

Ellipticals, rowers, and exercise bikes are just a handful of the treadmill alternatives on this list, but before diving in, ask yourself why you’re over the treadmill scene. Are you looking for a lower-impact workout to support your joints? Are you hoping to find something that’s more engaging than just running in one direction? Maybe you’re keen on finding equipment with technology to help you track and progress in your workout. We kept these inklings in mind as we tried and tested over 140 of the top cardio machines. Here are our picks for the top 9 treadmill alternatives. 

The 9 Best Treadmill Alternatives

Best Elliptical: Sole E25

Best Exercise Bike: NordicTrack S22i

Best Air Bike: Assault AirBike Classic

Best Rowing Machine: Hydrow Rower

Best Vertical Climber: CLMBR Connected 02

Best Smart Home Gym: Tonal

Best Stair Climber: ProForm Pro HIIT H14

Best Connected Boxing: FightCamp 

Best Slide Boards: Brrrn

How We Tested the Best Treadmill Alternatives

When you’re fed up with your treadmill, it’s time to upgrade your routine and find whatever it is that’ll fit your workout needs. But where do you even begin? From full-body workouts to equipment that can aid with weight loss, we’re here to help you identify your options and find the perfect replacement. 

The BarBend team is filled with certified personal trainers, cyclists, marathon racers, and fitness fanatics who have tried and tested more than 140 pieces of the most popular cardio equipment on the market to bring you our top picks. During testing, we scored each option from 1 (no thanks) to 5 (we love it) in the following categories:

Footprint and portability

Delivery and setup

Durability

Customizations

Adjustability and ergonomics

Workout experience

Tech capabilities

Conveniences

Dynamic programming

Customer reviews

Value

Warranty, financing, and returns

Customer service

Any cardio machine can burn some calories, increase your cardiovascular health, and aid with weight management, but finding the right option for your training takes some soul searching. (1) Figuring out exactly what’s out there, how much you’re willing to spend, and what you’ll enjoy doing will help you narrow down your options. Bringing the best cardio machines into your home can be a stressful undertaking, but we’ll do our best to highlight what we think users of various leanings might find useful.

Our team has ridden exercise bikes, they’ve tried the best compact ellipticals, climbed on vertical climbers, dabbled with smart gyms, and rowed on rowers until they couldn’t row no mo’. Along the way, we took notes on how reliable the equipment was, how difficult or seamless the setup proved to be, and what sort of user we thought would benefit from each product.

Whether you want to stair climb with connected programming, or you’re looking for a way to get your upper body involved in your cardio, you can’t go wrong with a choice off of this list. 

Best Elliptical: Sole E25

 

The Sole E25 is one of the best ellipticals we’ve tried. It has a 20-inch stride length, 20-pound flywheel, 20 levels of resistance, and 20 levels of incline to provide a low-impact cardio workout with reduced stress to muscles and joints when compared to running. (1) You also have moving and stationary handles, depending on how much of an arm workout you want along with your cardio.

Our tester riding the Sole E25 Elliptical

This Sole E25 scored a 5 out of 5 in value and conveniences, and a 4.5 out of 5 for durability, customizations, adjustability, and warranty. 

At $1,099.99, this elliptical is roughly $1,000 less than the average higher-end model we’ve tested. Value scored a perfect 5 out of 5 with our expert product tester and BarBend editorial member Kate Meier. “You have great built-in workouts… and the fan and Bluetooth speakers are amazing,” they said. The Bluetooth speakers can sync with your devices so you can easily stream music or fitness programming while getting in a HIIT workout. 

The 350-pound weight capacity, which is on the high end of the average 250- to 350-pound weight capacity for ellipticals, accommodates a multitude of users and allows for a (mostly) steady ride. “There was a little bit of movement from side to side when I was working out,” Meier said, “and there aren’t any floor stabilizers to dial that in.” For this, its durability received a minor ding, but still came in with a 4.5 out of 5.

Deck and rollers on a Sole E25.

Our biggest gripe came with the portability and setup, scoring a 3.5 and a 3 out of 5, respectively. “This elliptical is a heavy 209 pounds, and if you wanted to move it around you may need another pair of hands,” said Meier, “but it does have transport wheels and a handle to make that process easier.” 

It also took Meier about two hours to set up. “The instructions weren’t great,” they said. “Be prepared with a screwdriver with a magnetic tip and a socket wrench! Or opt for professional assembly if possible.”

Read our full Sole E25 Elliptical Review.

Best Exercise Bike: NordicTrack S22i

 

If you’re looking for the best exercise bike to replace your treadmill, look no further than the NordicTrack S22i. With a 22-inch display that can rotate 360 degrees, you can stream iFIT programming on the bike or rotate the screen and take a yoga class off to the side. You’ll also have incline and decline capabilities that can evoke the hills and valleys of outdoor terrain. Customizations, tech capabilities, and dynamic programming all scored a 5 out of 5 with our team.

Kate riding a NordicTrack S22i

iFIT gives you access to thousands of on-demand classes, with scenic rides you can take on your bike and a variety of classes that span strength training to HIIT to yoga. One of the neatest iFIT features is the SmartAdjust setting, which can automatically adjust your resistance, incline, and decline depending on the class you’re taking. Our tester, BarBend editorial team member and certified personal trainer Kate Meier, said, “We don’t see this often, but this bike has incline and decline training capabilities.” That, along with its 24 levels of resistance, is why we scored its customizations and tech capabilities a 5 out of 5. 

Push-to-Stop knob on a NordicTrack S22i

While iFIT provides what one tester said “is an experience that makes this a true competitor to Peloton,” you’ll need to be prepared for the $39 monthly subscription fee. Without this, you won’t have access to classes, scenic rides, or the SmartAdjust feature. 

Our team scored iFIT’s dynamic programming a 5 out of 5, though you’ll also want to be sure you have a strong Wi-Fi connection. “That’s because of how many workouts are loaded onto the monitor… sometimes it can take a while to load and buffer,” said Jake Herod, our expert product tester and a certified nutrition coach, in his video review of the S22i. 

At 205 pounds, this bike is between 45 and 85 pounds heavier than many of the bikes we’ve tested, which can make it difficult to transport. “You’ll have to be careful not to smack the big 22-inch screen into things when you move it,” said Meier, rating its portability a 3.5 out of 5.

This is an awesome bike if you’re looking for an interactive cycling experience to replace your treadmill workout. “The screen is top-notch, the incline/decline features are unique, and it’s priced in the same ballpark as Peloton. However, without the iFit subscription, the bike isn’t very impressive,” said Meier. 

Read our full NordicTrack S22i Exercise Bike Review.

Best Air Bike: Assault AirBike Classic

 

Sometimes all you need is a change of scenery to reignite the cardio fire in your belly. When switching from a treadmill to one of the best air bikes, you’ll be able to fold some upper-body work into your low-impact training. The Assault AirBike Classic is a reasonably-priced machine at $699, which is between $200 and $800 cheaper than many of the air bikes we’ve come across. 

This is a bike you often see used in CrossFit gyms — since the resistance increases with your effort, it’s a useful tool for practicing high-intensity intervals that work the upper and lower body. Also, its heavy-duty steel frame and powder coating will help this bike stick around for the long haul, so long as you take proper care of it.

Our tester resting his feet on the Assault AirBike pegs.

Our tester, a CrossFit coach noted, “Most Crossfit gyms with Assault Bikes don’t take care of them or perform regular chain maintenance. However, they still last forever in those environments and that’s with loads of use. In a home gym, this bike can last decades with proper maintenance.” Durability scored a 4 out of 5.

You won’t find a touchscreen or Bluetooth speakers on this straightforward machine. “Assault Fitness is known for keeping their gear solid and simple, however, there is the ability to connect to a heart rate monitor,” said our tester, giving tech capabilities a score of 3 out 5. The bike is also louder than the average spin bike, due to the fan-generated rush of air.

As we noted, resistance increases with your effort on air bikes. “You’re going to burn calories here,” says Jake Herod, BarBend’s expert product tester and a certified nutrition coach, in the below video. “You can even take your legs out of the equation completely and just focus on your upper body.” Pegs on the front of the bike allow you a place to rest your feet should you want to only use your upper body.

Herod has been using this bike for a while. He notes in his video review, “The treadmill tends to be a little bit boring for me, but this [bike] is well worth the money. It tends to kick my butt every single time.” We rated its overall value a score of 4.5 out of 5.

Read our full Assault Air Bike Review.

Best Rowing Machine: Hydrow Rower

Variety is the spice of life, so why not trade in your running shoes for a trip down river? The Hydrow Rower offers connected, interactive rowing where you can follow along with trainers who are rowing on scenic lakes and rivers. The Hydrow Rower scored a 5 out of 5 for tech capabilities and dynamic programming, some of the highest ratings we gave compared to 18 of the best rowing machines we’ve tried.

With an electromagnetic drag system, your resistance increases as you pull harder, so it’ll feel similar to actually rowing on water. “The instructors are fabulous and I love the on-water rowing,” said our tester. “It’s great having your metrics right onscreen for you to see. Plus, making your way onto the leaderboard is also really motivating.” Our tester scored tech capabilities a 5 out of 5. 

With Olympians and competitive athletes as your coaches, you’re getting some dialed-in training from rowers who know. Outside of the gorgeous scenery, “the programming is outstanding,” said our tester who rated its dynamic programming a 5 out of 5. Hydrow can also provide you with a database of your workout history and progress, plus access to the Hydrow community so you can connect with others.

To access this programming, however, you will have to pay a monthly $44 membership. The subscription cost is on the high side of what we’ve seen for monthly streaming subscriptions. It’s the same cost as Peloton, $4 more expensive than Echelon Premier, $5 more than iFIT, and $24 more than JRNY. 

Value scored a 3.5 out of 5 purely based on the necessity to have a membership to get the most out of this rower. “When you take into account the fact that you’ll have to pay a subscription fee to access the trainers, it really starts to feel expensive,” said our tester. “It’s pretty similar to Peloton in that sense. But even so, I have to recommend it. Especially if you need a little extra motivation. It really is that good.”

Jake using the Hydrow Wave Rower

Lastly, this rower is large at 145 pounds, 86 inches long, and 25 inches wide. So, if you’d like to save about 6 inches in length and width, consider checking out the Hydrow Wave Rower, a smaller and less expensive rower with similar tech capabilities and dynamic programming.

Read our full Hydrow Rower Review. 

Best Vertical Climber: CLMBR Connected 02 

If you’re tired of the continual forward motion of running on a treadmill, why not take your cardio training vertical? Vertical climbing combines strength and cardio and can push your heart rate to new limits, which may lead to an increased VO2 max and a higher calorie burn than what you’d get running on a treadmill. (2) The CLMBR Connected 02 is a premium splurge, with a library of workout programs, trackable stats, Bluetooth connectivity, and a 21.4 inch HD touchscreen, the largest screen offered for vertical climbers we’ve come across.

Tech capabilities and dynamic programming scored a 5 out of 5. “The coaches reminded me of Peloton coaches, and they obviously paid more to have access to great music,” said our tester, a CrossFit coach. “There are lots of cool classes to take, and a powerful built-in sound system.” 

Our tester working out with the CLMBR Connected 02

You’ll also get 11 levels of magnetic resistance and a 350-pound weight capacity. However, the foot pedals might be less accommodating if you’ve got a men’s size 12 shoe or larger. “One of our testers who’s 6’4” and wears a size 15 shoe wasn’t sure it was suited for someone of his height. His feet also dwarfed the pedals,” said our tester. Because of this, adjustability and ergonomics scored a 4 out of 5.

This machine is expensive at about $4,000, and that price keeps climbing with the $39 premium monthly subscription to continue accessing classes. All together, value scored a 3.75 out of 5.

However, there is also a lower tier membership called Metrics+ that’s $9.99. You won’t have access to classes, but your workout history and stats will be recorded. This is something many people who use Tonal, a smart home gym with a $59 monthly membership, have been begging for, so we appreciate this inclusion. 

Lastly, this thing is huge and moving it around is a pain in the keister. “I’d definitely recommend having a garage or a spare room where you could keep this machine. It’s not that it’s heavy, it’s just that the 88-inch height isn’t meant for small spaces,” said our tester. “Putting this thing together was also a beast. You have to have at least two people to do it.” Footprint and portability scored a 3 out of 5, and setup scored a low 2 out of 5.

Best Smart Home Gym: Tonal

I used to think running would give me the cut physique I so desperately wanted. However, I’ve been using Tonal, a smart magnetic cable machine, consistently for the last 3 years and realized strength training was my ticket to the strong core, shaped gams, and boulder shoulders I’d been lusting after.

There’s a lot to touch on, especially since I’m a Tonal simp, so let’s start with the good. If you’re someone who’s bad at tracking their fitness, jotting down reps and weight so that you can up the intensity, Tonal is for you. Tonal track your workouts, upping your weight to give you the benefits of progressive overload without you even having to think about it. Tech capabilities scored a 5 out of 5. 

You’re getting 200 pounds of magnetic resistance, which means you can’t use momentum to help you. Because of this, the weight feels heavier than free weights. For example, I can curl 25 pound free weights, and can only curl 15 pounds on Tonal. 

Adjusting the weight on a Tonal smart gym

Tonal is wall-mounted, which saves you space. However, you will want around 7 square feet of floor space for when you work out. Tonal also recommends a ceiling height of 7 feet and 10 inches. Footprint scored a 5 out of 5.

I love my Tonal, but it’s 100 percent the most expensive thing I’ve ever owned. I sold my last car for half as much as what this machine costs. Plus, the monthly subscription is basically necessary, or else you lose all of the AI capabilities, dynamic weight modes, and library of classes. This subscription will run you $59.95 a month, which is nearly $20 more than the average monthly subscription for connected fitness equipment. 

With your subscription, though, you have access to thousands of on-demand classes for strength, hypertrophy, cardio, yoga, meditation, and more, as well as about 3 daily live classes. Due to the total cost, value scored a 3 out of 5.

If you ever want to move your Tonal, a relocation fee will cost you $300 to $500. If you move it yourself, you may void your warranty. The warranty on Tonal isn’t great. You get 2 years for parts and labor. Many customers have complained about their machines breaking after their warranty has ended and not being able to figure out how to fix their equipment. For warranty I give a 2 out of 5.

Read our full Tonal Review.

Best Stair Climber: ProForm Pro HIIT H14

Mix up your cardio routine and work in some posterior chain muscle confusion by trading in your treadmill for one of the best stair climbers. The ProForm Pro HIIT H14 is like a centaur out of Greek mythology, with a bottom half that resembles a stair climber and an upper half with moving handles like you’d find on an elliptical. We scored its tech capabilities, durability, and dynamic programming a 5 out of 5.

We’re iFIT fans here at BarBend, and this stair climber comes compatible. For a monthly subscription fee of $39, you have access to thousands of scenic and studio on-demand classes. You’ll also be able to take classes off of your stair climber, such as yoga, strength training, and high-intensity interval training. 

Our tester tipping the ProForm Pro HIIT H14

“iFIT is awesome, but if you opt not to get a membership, you won’t be able to stream other content on this stair climber’s 14-inch touchscreen,” noted our tester, a CrossFit coach. For this reason, we recommend the iFIT programming, which we scored a 5 out of 5.

This stair climber is a very sturdy machine with a 30-pound flywheel — we tend to see 16- to 20-pound flywheels on the average stair climber— and 10-inch vertical and 5-inch horizontal stride lengths. “The 325-pound max user capacity is 50 pounds more than the industry standard of 275 pounds,” said our tester. They rated its durability a perfect 5 out of 5.

Our tester working out with the ProForm HIIT H14

“The transport wheels on this are better than any other stair climber I’ve tried,” said our tester. “The only problem is it doesn’t have any sort of handlebar on the front or back to move it around.” Portability scored a 3.5 out of 5.

You’re getting 26 levels of resistance, which our testernotes is “more than double the industry standard of 12 levels,” said our tester. And this comes in the form of Silent Magnetic Resistance, where each level of resistance is smooth, frictionless, and near-silent. Our tester agreed, “The machine is definitely quiet.”

Best Connected Boxing: FightCamp

I love BoxHaus and BoxUnion, which are studio boxing experiences where you wrap up, learn some combos, and then start punching away as popular music fuels your jabs. What I don’t love about the studio boxing experience is how I often need to wear ear plugs because of how loud the music and instruction is. FightCamp gives you the studio boxing experience from the comfort of your own home — you’re in control of your environment. Our tester gave it an overall rating of 4.1 out of 5.

With a $799 purchase of “The Works” bundle, you’ll get a heavy bag, quick wraps, boxing gloves, fitness trackers, and a cable to stream your workouts onto your TV. But if you already have boxing gloves, or a heavy bag, there are options that just include the fitness trackers that slide into your boxing gloves.

For $39 a month, you’ll get access to the app, which comes with thousands of HIIT-style workouts led by professional boxers and kickboxers. With the glove fitness trackers, the app will also show you your punch count and your power. However, our tester noted, “The main problem is going to be whether or not users find this subscription worth the cost. But I will admit, boxing may very well be the most fun conditioning work I’ve ever done.” These smart features scored a 3.5 out of 5.

FightCamp’s value is dependent on what level of boxing experience you have. Because of FightCamp’s trainer cues for form and technique, we recommend this for beginners or those at an intermediate level. However, some customer reviews have mentioned an annoyance with the long-winded coaching, so this might not be suitable for more experienced boxers. Our tester gave a value score of 1.75 out of 5, one of the lowest value scores we’ve given for connected fitness.

“I really loved FightCamp, and I’d recommend it for those who are tired of their treadmill and looking to change up their conditioning,” said our tester. You’ll get a great workout, with options to take classes focused on boxing, kickboxing, strength and conditioning, and more. And although it’s annoying having to fill up the heavy bag with 250 to 350 pounds of sand and water (you are here because you wanted a workout, aren’t you?), once filled, the bag is incredibly sturdy. Durability scored a 4 out of 5.

Best Slide Boards: Brrrn

The Brrrn Board is a slide board, a tool often used in prehab and rehab practices. You skate from side to side on a slippery plank, moving laterally by pushing off with your glutes and legs, increasing stabilization in your knees and hips as you fight for balance. (3)  It reminds me of when the swim team at my college threw a party where they melted butter on the floor and everyone slid around all night. 

You get a pair of booties with your purchase and a polymer board that’s 72 inches long, 20 inches wide, and compact enough to fit under beds and couches. Unlike many consumer slide boards, this one is made with a durable wood and polymer that doesn’t roll up. 

We haven’t gotten our hands on the Brrrn Board yet (once we do we’ll be sure to update this review accordingly), however, our expert tester and BarBend editorial staff member Lauren Keary did take in-person Brrrn studio classes. “I didn’t fall over, but I was a cautious little slider,” they said. “I would just do baby slides until I got the hang of it. Then I was able to start increasing my momentum.” The inherent nature of a slide board is slippery, so users who are concerned about falling should start off slow or avoid this altogether.

Keary noted, “I’d say my glutes definitely felt the burn — you use muscles you don’t normally activate to propel you in this kind of workout.” They scored their workout experience a 4 out of 5. “I’d start the class in long sleeves and about halfway through I’d be sweating and warmed up enough to take my top layer off.”

The cost of a Brrrn Board will run you $349 for the board, booties, and a spray bottle of polish to keep things sliding. Although this is $150 to $250 more than some options we’ve come across online, this board provides a more durable construction that should last you longer than flimsy roll-up options. You’ll also have access to some free workouts on YouTube and an app loaded with hundreds of workouts, though the app does have a $7.99 monthly subscription fee. 

How We Chose the Best Treadmill Alternatives

Since cardio machines come in a variety of shapes, sizes, and workout modalities, we had to be sure to measure them with testing that applied across the board. Here are a few of the points of consideration we wrestled with while choosing our top picks.

Quality

What are the ingredients of a quality cardio machine? Sturdy construction, built with materials that will hold up overtime. There are always options when you’re on a budget, but the trade-off for these lower-priced products often comes at the expense of the longevity of the item. Machines with high-tech options and sturdy builds will often cost more, but their features will provide you with the entertainment and tracking capabilities that can help keep you dedicated to your fitness goals.

Value

We made sure to highlight the cost of each option, measuring it against the features and conveniences that came with that price. When you’re paying a large amount of money, you want better tech features, smart tracking and adjustments, a larger range of resistance, quality programming, Bluetooth connectivity, and streaming capabilities.

Our tester adjusts the controls on a ProForm HIIT H14

Not all of the options on this list come packed to the brim with these amenities, but when they were missing, the price more often than not reflected that.

Features

In the words of Donna and Tom from Parks and Rec, “treat yo’ self.” We made our selections with the best options in each category, placing products with impressive features at the top of our list. Top-level programming, integrated apps, ergonomic fits, and impressive adjustments for incline and resistance helped solidify our selections. We know not everyone’s looking for the same thing, so we made sure to highlight features we thought users of varying levels and abilities might find intriguing. 

Benefits of the Best Treadmill Alternatives

Cardio is good. We know this. We’ve studied this. We’ve forced children to run around fields and called it “physical education” because of this. Exercise has been shown to benefit cardiovascular health, improve bone density, lower body fat, and improve mental health. (4) The benefits of the cardio equipment on this list goes beyond.

Technology

Advances in technology have made reaching your goals that much easier. Of course, you still have to do the work, but with tech capabilities like digital tracking, auto-adjust features, and AI learning, you’re better prepared to get where you’re trying to go. This smart technology makes working out more dialed in, providing you the type of workout you’re capable of and pushing you when you can be pushed.

Variety

You came here because you’re looking to switch up your training, and we’ve looked high and low to find an option on our list for whatever you might be looking for.

Moving the NordicTrack S22i

The training variety we’ve curated can help kickstart muscle building, awaken your core, strengthen your knees, and bring back some joy to your cardio if it was missing.

Easier on the Joints

The repeated pounding of running can take a toll on your joints. The majority of our picks offer lower-impact workouts than what you’d experience on a treadmill, making them more accessible for older adults or those recovering from injuries.

What to Consider Before Buying a Treadmill Alternative

First, you’ll want to figure out what type of workout you’d like to do instead of running on a treadmill. Once you’ve done that, you can start to learn what to look for within the category that you’re most interested in. If you want to spin, you’ll want to figure out what to look for when buying an indoor cycle. If you want to use a stair climber, you’ll need to figure out how much head space you have available in your home gym. Here are a few other considerations. 

Price

Calculating how much you’re willing to spend is a great place to start on your quest for the best treadmill alternatives. Many of the choices on our list include subscription fees, and we made sure to mention if we thought these were necessary or merely optional. You’ll want to calculate the cost of what the subscription will run you and add that to the cost of the equipment to figure out what you’ll end up spending. Subscription fees tend to range from $20 to $60 per month, and equipment prices often land between $350 and $4,500.

Space

The equipment you’re eyeing will need to fit your space. If space is limited, consider equipment that can fold up or tuck away, like smart home gym equipment or exercise bikes with transport wheels. We made sure to mention the dimensions of each pick, so you can measure out your available space to see if it’ll work.

Workout Modality

It’s an exciting time for at-home cardio fitness. From heavy bags to ellipticals and stair climbers, there’s a choice out there that’s right for you. Depending on what kind of workout you’re looking for, and what your level of ability is, there are choices on this list that’ll fuel your fire and lift your heart rate. 

Once you’ve figured out what it is you’d like to do, check out our top choice for that option. We’ve selected a pick for the best elliptical, exercise bike, air bike, rowing machine, vertical climber, smart home gym, stair climber, connected boxing, and slide board, though there’s other cardio options — including many bodyweight exercises — you can also look into. 

Final Word

Cardio comes in many shapes and sizes, and if running on a treadmill isn’t bringing you joy or closer to your goals, it’s time to make a swap. The machines on this list impressed us with their quality, features, tech capabilities, and programming. Many of the choices on this list have large footprints, so it’ll be important to measure out your space and make sure to check our notes for portability.  

Most importantly, you’ll have to figure out what it is you want to do. Our team of testers had fun switching things up while trying out all of the available features, and hopefully one of these features will stand out to you. Whether you’re looking to add some strength to your upper body with an air bike, vertical climber, or smart home gym, or you want to work in some low-intensity cardio (LISS cardio) training with an exercise bike or elliptical, we’ve got a choice that’s right for you and your goals.

FAQs

References

Santa-Clara, H., Fernhall, B., & Baptista, F., Mendes, M., & Sardinha, B.B. (2003). Effect of a one-year combined exercise training program on body composition in men with coronary artery disease. Metabolism, 52(11),1413-1417. https://doi.org/10.1016/S0026-0495(03)00320-2

Brahler, C. J., & Blank, S. E. (1995). VersaClimbing elicits higher VO2max than does treadmill running or rowing ergometry. Medicine and science in sports and exercise, 27(2), 249–254.

Demir, C., & Harput, G. (2023). Weight-Bearing Exercises on Slideboard Increase Quadriceps and Hamstring Activation Levels and Improve Hip- and Knee-Flexion Angles in Physically Active Individuals. Journal of sport rehabilitation, 32(6), 674–686. https://doi.org/10.1123/jsr.2022-0382

Brellenthin, A. G., Lanningham-Foster, L. M., Kohut, M. L., Li, Y., Church, T. S., Blair, S. N., & Lee, D. C. (2019). Comparison of the Cardiovascular Benefits of Resistance, Aerobic, and Combined Exercise (CardioRACE): Rationale, design, and methods. American heart journal, 217, 101–111. https://doi.org/10.1016/j.ahj.2019.08.008

The post The 9 Best Tried and Tested Treadmill Alternatives of 2024 appeared first on BarBend.

Kevin Ogar has been busy. After the Oct. 2023 announcement that CrossFit Adaptive divisions will no longer compete at the CrossFit Games, the owner of CrossFit WatchTower and the co-owner of WheelWOD is also serving as the Event Director of the 2024 Adaptive CrossFit Games.

As the 2024 season unfolds, Adaptive athletes across 15 divisions will be competing to showcase their fitness at the Adaptive CrossFit Games by WheelWOD in San Antonio, TX at the end of September, less than two months after the CrossFit Games for Individuals and Teams wraps up in Fort Worth.

BarBend got on a call with Ogar a month before the Open to chat about the 2024 CrossFit season. We’ll lay out what he had to say about everything from programming across 15 divisions to the future of Adaptive athletics in CrossFit.

[Read More: 2023 WheelWOD Games Results — The Champions Have Been Crowned]

But first, a bit more context:

Ahead of the 2023 season, Ogar shared his vision that WheelWOD could lead the entire adaptive season — which is exactly what happened after the season came to a close. Here’s what we learned:

In Oct. 2023, CrossFit HQ announced that the Adaptive and Age Group divisions would no longer compete at the CrossFit Games. Instead:

Masters athletes will compete to be crowned at the Legends Championship.

Teens will duke it out to finish their season at the Pit Teen Throwdown.

Adaptive divisions will aim for the crown at the Adaptive CrossFit Games by WheelWOD.

But it’s all the same CrossFit season, Ogar explained: “They’re gonna get CrossFit Games medals,” he said of athletes in the Adaptive divisions — because that’s exactly what they’re going to earn.

That search to crown the fittest in each division will begin with the CrossFit Open, starting on Feb. 29, 2024.

Here’s the full conversation:

Editor’s Note: This interview has been condensed and edited for clarity.

What Is WheelWOD?

BarBend: For fans who might not know, can you take us through what you view as the essence of WheelWOD and the most important aspects athletes and fans should know about?

Kevin Ogar: WheelWOD was started because there was no place for me and a guy named Chris “Stouty” Stoutenburg to express our fitness from a wheelchair. Stouty started adapting Open workouts going back to 2011 and 2012, and I joined him after my injury in 2014. We wanted to create a space for people with disabilities to show off their fitness, all while making it as fun, fair, and inclusive as possible. 

Flash forward to the present day, and WheelWOD has hosted the WheelWOD Games for 11 seasons. While Adaptive athletes only competed in the CrossFit Games between 2021 and 2023, WheelWOD has been hosting competitions for a broad range of divisions for years. Starting in 2024, WheelWOD will host the entire CrossFit season for athletes in adaptive divisions.

The point of WheelWOD and these competitions is not just to find out who the fittest is — although we do — but to show a lot of people who are struggling with their identity or what they’re capable of post-injury that you can do these amazing feats if you decide to try.

Our goal is to show the adaptive and disabled populations what’s possible.

It’ll also be really good for the affiliates. I’m looking at the everyday person, rather than just the Individual athletes, being able to watch the championships and have people realize that anyone can do this — it’s not outside my realm of possibility.

Changes to the 2024 CrossFit Adaptive Season

BB: Let’s get into the 2024 season changes.

KO: There are some big differences for sure this year, but a lot of the fundamentals are going to be the same.

2024 Adaptive CrossFit Games by WheelWOD Location

BB: Where and when are Adaptive athletes going to gather for their championship? How did that change come about and what will it be like?

KO: The Adaptive championship will be in San Antonio at the end of September, which we’re really excited about. San Antonio is one of the biggest hubs of adaptive non-profits and programs. To my knowledge, it’s got the only accessible theme park built for people with disabilities in the U.S. And, it’s got a huge veteran population. So we’re very excited for that.

But it’s not going to be a separate system. When we announced the change, people assumed CrossFit was sick of dealing with us; wanted to sweep us under the rug. But it wasn’t like that. They wanted to give these athletes the space to grow the sport and show off what they could actually do by giving us our own events.

We have huge support from CrossFit — more than I could ever dream or probably would have asked for.

So we’ll be crowning the fittest, for sure. We’re giving the same medals as the Individual athletes get. These are gonna be CrossFit Games champions — they’re gonna get CrossFit Games medals.

[Read More: 2024 CrossFit Games Season Schedule Revealed]

2024 Adaptive CrossFit Schedule

Editor’s Note: Here is the season outline, per WheelWOD’s Instagram.

The Open

Starts Feb. 29

Virtual competition and video submission required

The top 20 from each division move on

Semifinals

Starts May 8

Virtual competition and video submission required

The top 10 from each division move on

Adaptive CrossFit Games by WheelWOD

Starts Sept 19

San Antonio, TX

2024 Adaptive CrossFit Divisions

BB: Talk to us about the divisions we’re going to get in the 2024 season. Any formatting changes we should know about with all these divisions?

KO: This is the most exciting part — we’re moving from eight divisions to 15 divisions. 

Editor’s Note: The divisions are here (each division is split into women and men):

Upper Extremity 1 PT

Upper Extremity 2 PT

Lower Extremity AK 

Lower Extremity BK

Lower Extremity Minor

Neuromuscular Minor

Neuromuscular Major

Vision (3 sub categories)

Seated 1 (without hip)

Seated 2 (with hip)

Seated 3 (Quadriplegic & no hip)

Intellectual Division (2 sub categories)

Standing Diagnosed

KO: We’ll have a lot more freedom for programming to really showcase what these athletes can do.

One thing I’m extra excited about this year: People will have an option to do the scaled version of every Adaptive category. We’re really trying to create the fairest, most fun, and most inclusive side of CrossFit that we’ve ever done.

There will be a scaled option for all Adaptive categories in the Open. 

Yeah, we wanna test for the fittest, but we want this to be for the community. Those scaled options for every division and every workout in the Open let us do that in a big way.

And we’re not doing this in a bubble. 

CrossFit is giving us as much help as we need while also providing the freedom we need to run things the way we know we should. 

Even though the Individual and Team championship will be in Fort Worth in the beginning of August and the Adaptive CrossFit Games by WheelWOD will be in San Antonio in late September, it’s still one CrossFit season. 

Through CrossFit, we’ve been chatting with the Pit and Legends owners to share best practices together. With our different competitions that spotlight our athletes, we’re able to leverage the CrossFit name to help smaller competitions get what they need in terms of partnerships and working with different companies for competitions and our athletes.

2024 Adaptive CrossFit Registration and Leaderboard

BB: What differences should athletes and fans expect in the 2024 season?

KO: There are a few big changes here. The first one is that the registration and leaderboards are going to be in different locations. This will facilitate moving from the eight Adaptive divisions represented in CrossFit last year to the 15 divisions this year. 

Adaptive athletes aren’t going to register on games.crossfit.com. Instead, they’ll go wheelwodgames.com to register for the season.

[Read More: 2024 CrossFit Semifinal Dates and Locations Revealed]

In terms of athletes classifying into their divisions, it’s the same system that WheelWOD’s been using for a few years. But some athletes might need to reclassify since we have essentially double the amount of divisions that we’ve seen in the past in the CrossFit season.

For the leaderboard, we’re moving everything to Competition Corner [which hosts the Wodapalooza leaderboard] to allow as much freedom as we need to run this year.

2024 Adaptive CrossFit Livestream Coverage

BB: We know that Adaptive and Age Group livestream quality — both in terms of camera angle and commentary — has been a big shortcoming to many at the CrossFit Games. What’s the plan to improve livestream access and coverage for fans who can’t join this year’s competition in person?

KO: To give the best coverage to our athletes for all the fans at the event and also for those watching at home, our goal is to be on par with what you see at the Games for Individual athletes.

If you want to get excited about our 2024 livestream, go check out our livestream from 2023 WheelWOD. Lots of people were super pumped because we were able to give full coverage of every single event.

That was our first year being able to do that, so in 2024, it’s going to be that, but better. We’re bringing people in to run the livestream and get all the information on the screen for people to follow along at home.

Programming the 2024 CrossFit Adaptive Season

BB: Talk to us about the value of division-specific programming across 15 divisions instead of eight or three. What are some examples of different programming options we might get now that just couldn’t happen in CrossFit seasons previously?

KO: Now that we have 15 divisions instead of just eight, we can program to really have everyone express their fitness to its fullest potential. 

Workouts can be programmed to athletes’ maximum of capabilities (and maybe even slightly past that maximum) to push the athletes further than they think they can go — that’s the idea of CrossFit.

By refining our divisions, we won’t be programming to correct any potential unfairness or to level the playing field — we’ll be programming to push each athlete to do things they’ve never been able to showcase on a stage like this.

[Read More: 2023 CrossFit Games Adaptive Division Results]

A big part of that comes down to our ability to now split categories according to how many points of contact upper and lower athletes have.

At the Games in the past, athletes have been divided into Upper Extremity and Lower Extremity — but there’s more diversity in there that we couldn’t program for. Now, athletes are split into one and two points of contact (above and below-elbow) divisions for upper extremity, and at-the-knee, below-the-knee, and minor divisions for lower extremity. With these nuances, we can program so that our athletes can truly express their fitness to the fullest.

Let me give you a great example — most of our upper below-elbow athletes can do pull-ups, chest-to-bars, and muscle-ups. It’s not fair to program that when they’re competing with athletes with one point of contact. Now, we can throw gymnastics movements at all categories — including one-point-of-contact athletes, who can push themselves to do the movements in a fair way when they’re not being scored against athletes with multiple points of contact.

[Read More: Adaptive Athletes Logan Aldridge and Casey Acree Take on CrossFit Invictus Comp Class]

Take Casey Acree, who’s a below-elbow athlete. The guy can do handstand walks and muscle-ups. But we’ve had to dial back programming for Casey depending on who he’s competing with to make sure we’re keeping the playing field as fair as we can. Now, we don’t have that programming problem. And I’m so excited — I’ve wanted to program handstand walks for uppers for a while.

And I’m really excited to have the world see the other categories that have never been on the world stage. I might be biased, because I’m in this category myself, but Seated athletes are the freakiest athletes I’ve ever seen in my entire life. 

We’ve got competitors knocking out sets of five to 10 muscle-ups without legs, snatching over 150 pounds without legs. 

And in Short Stature, we’ve got Mikey Witous, squatting around 400 pounds. It’s wild. The world is going to be able to see that now.

[Read More: Adaptive Powerlifter Marybeth Baluyot Is Not Your Inspiration Clickbait]

We’re going to be able to showcase out-of-this-world, blow-your-mind feats of fitness that we’ve never been able to before across all the categories.

Adapting CrossFit Workouts

BB: Take us into the room with you when CrossFit drops a workout and you only have a short while to customize it for each division. How do you prepare, logistically and creatively, to be able to say, “Okay, here’s a swimming event — get me a plyo box and a free-running treadmill?”

KO: Thankfully, it’s not just me adapting the workouts. Stoutenburg is just one of the smartest programmers out there. He has a flair for programming. He’s called me many a time, saying:

“Hey, I just woke up and had this idea for a workout or movement. You need to go test it — tell me if you die.” 

Chris Stoutenburg

He’ll text first thing in the morning about workouts, with new ideas, really amazing stuff. Some of that’s rubbed off on me.

I’ve also gotten a lot of experience from owning a gym. There is not a single piece of equipment in my gym that I haven’t figured out how to use. 

We got an Assault Runner — my wife wanted to do a Half Ironman, and she’s an adaptive athlete as well, so it’s hard to get running outside consistently. 

When she got the Runner, I was like, “Whoa, I need to figure out how to use that.” I started messing with it, and cracked it — now, we call it the Assault Paddle.

Editor’s Note: We started talking about this creation specifically because at 2023 Wodapalooza Miami just this past month, athletes used the free runner for a swimming workout, lying on their stomachs on a plyo box and “paddling” with their arms on the treadmill. Check it out on undefeated Seated champ Tom Miazga’s Instagram below.

[Read More: 2024 Wodapalooza Miami Adaptive Results]

KO: Between Chris and I, we’ve got close to 40 years of fitness and CrossFit experience, and we’ve logged thousands and thousands of hours watching Adaptive athletes move. That’s how we handle things creatively.

Logistically, we have people who help us with the floor plan and logistics — but you always have to prepare for that to change at the last second. It’s CrossFit, so it’s about embracing the unknowable unknown. Sometimes we’ll have the most beautiful plan in the world, and we’ll lay it and say, “Ugh, we can’t do that.” 

And sometimes there’s plenty of time to make changes, but other times we’ve got to change things on the fly. Anyone that’s run a competition for CrossFit knows exactly what I’m talking about.

Defining Success

BB: Let’s fast forward to the end of the 2024 CrossFit season. What factors will make you reflect back and say, “Yes, this was a success?”

KO: Everything we do, we ask ourselves if it is beneficial to the community. Does this help the adaptive community and the CrossFit community grow as one community coming together? That’s what we’re going to look at.

We’ll also evaluate success as, “Did we crown the fittest?” And we’ve been doing that. In past years, we’ve done the best that we could with what we had, with the divisions we were able to run. We’ll be tasking ourselves this year and in the years to come with continuing to crown the fittest in each division.

Success is also going to be whether or not I’m so tired and dead that I never want to do it again, or if I feel energized and like I can’t wait to get into the following year — like I felt this season. Does my wife still like me at the end of the season? That’s a good marker of success, too.

In terms of the athletes and the community, we have the potential to have 300 athletes competing at the highest level this year. It’ll be a culmination of people training all year, getting to experience the CrossFit Games the way able-bodied athletes have — with the red carpet rolled out and having companies approach them about sponsors.

We’d love it if our top-tier athletes can start making a living off of being what they are — pro athletes.

The Future of Adaptive CrossFit

BB: Big picture: what is your vision of the future in CrossFit for Adaptive athletes?

KO: The future of adaptive CrossFit is just to be CrossFit. I’d love it if we could have just the CrossFit community, not the adaptive CrossFit community.

In our gym, we just have our CrossFit community. We’ve got adaptive athletes, 17-year-old athletes, 70-year-old athletes, and everyone in between. I want the adaptive side of it to become so commonplace and run of the mill for affiliates that we get to stop saying that we have an adaptive program — we just have CrossFit, for everyone.

Featured Image: @kevinogar / Instagram

The post “I’m So Excited” — Inside the 2024 Adaptive CrossFit Season With WheelWOD’s Kevin Ogar appeared first on BarBend.

As we approach our golden years, resisting sedentary behaviors and staying active is a key component of maintaining our quality of life and physical health. (1) For seniors who are either unable to go to the gym (or simply uncomfortable going to one), buying one of the best treadmills for home use can be a convenient way to remove some of the hurdles to routine exercise. 

When curating this list of the best treadmills for seniors, our team of fitness professionals prioritized models that catered to those dealing with joint pain, living on tight budgets, or occupying smaller spaces. We tested more than 40 different treadmills, rating each model on a number of important factors, to ensure each profile on this list can satisfy the wants and needs of senior athletes. Here are our picks for the best treadmills for seniors.  

9 Best Treadmills for Seniors of 2024

Overall Best Treadmill for Seniors: Sole F63

Best Treadmill for Heavier Seniors: Horizon 7.4 AT

Best Cushioned Treadmill for Seniors: NordicTrack Commercial 2450

Best Walking Treadmill for Seniors: ProForm 9000

Best Manual Treadmill for Seniors: AssaultRunner Pro

Best Folding Treadmill for Seniors: Echelon Stride-6

Best Budget Treadmill for Seniors: XTERRA Fitness TR150

Best Treadmill for Seniors with a Simple Display: Sunny Health and Fitness SF-T4400

Best Treadmill for Seniors with Programming: Bowflex Treadmill 10

How We Tested the Best Treadmills for Seniors

Our team of certified personal trainers, weightlifting coaches, and nutrition experts have sprinted on more than 40 different treadmills, putting each one through a rigorous testing process. We assigned ratings on a scale of 1 (lowest) to 5 (highest) in 13 categories, which include factors such as footprint and portability, durability, adjustability, ergonomics, and customizations. 

When selecting the best treadmills for seniors, we eschewed models designed for high-intensity intervals and focused more on factors such as comfort and accessibility. The majority of seniors, after all, aren’t looking for a treadmill to help them improve their marathon time, but one that can help them stay active with brisk walks and jogs. If you’re tired of reading Amazon reviews and are looking for expert-tested machines, our list of the best treadmills for seniors should prove helpful. 

Overall Best Treadmill for Seniors: Sole F63

Our best overall treadmill for seniors — the Sole F63 — comes loaded with features to accommodate seniors. The cushioned 20-inch wide by 60-inch long belt deck is at the higher end of the average and its two-ply belt adds an additional layer of support for those with tender joints. We also like that its 325-pound weight capacity is 25 pounds higher than that we saw on many of the treadmills we tested. 

Sole claims its Cushion Flex Whisper Deck reduces impact by up to 40 percent and, while that exact number is tough to validate, we definitely noticed the shock absorbers easing the impact as we walked, ran, and jogged. Coupled with the two-ply belt, this design aims to provide a much more comfortable experience running on a treadmill than what you’ll find outdoors. 

Kate Meier, a certified personal trainer and BarBend editorial staffer, used the F63 for multiple walking and running workouts. She rated its adjustability and ergonomics a 4.5 out of 5, specifically calling out the belt. “We had testers up to 6-feet tall try it out and the deck was spacious enough for all of them,” she pointed out. “While cheaper machines use a one-ply belt, the F63’s is two-ply — a nice upgrade.”

Our BarBend product tester walking on the Sole F63.

She did note she felt a bit of a wobble at the highest incline and speed, though this likely won’t affect elderly users in search of low-to-moderate exercise. But the wobble did bring the F63’s durability score down to a 3 out of 5. 

Meier rated the F63’s footprint and portability 5 out of 5, noting that it could easily be folded up for those in small spaces. “Because it’s only 156 pounds — more lightweight than the average treadmill — it could easily be tucked away,” she said. 

Despite its smaller overall size, the step-up height — the height from the floor to the deck — is 8 inches. Compared to smaller machines like the XTERRA TR150, this is 3.5 inches higher, which may be a consideration for some seniors. 

The tech capabilities earned a 4.3 out of 5 from Meier, who noted the Bluetooth connectivity and USB charging port. However, although there are seven preset workouts ready to go, you won’t find interactive programming — like iFIT or Peloton — like you would on the best treadmills with screens.

Read our full Sole F63 Treadmill Review.

Best Treadmill for Heavier Seniors: Horizon 7.4 AT

We picked the Horizon 7.4 AT as the best treadmill for heavier seniors because of its 350-pound weight capacity, which is 50 pounds higher than average. Anyone working around knee discomfort will appreciate Horizon’s Three-Zone Variable Cushioning, which provides shock absorption to help ease the impact on the runner’s joints during sessions. Our tester — a certified personal trainer and nutrition coach — rated its durability a 4.5 out of 5. “The 350-pound weight capacity is a good indication that this machine will last a long time.”

Three-Zone Variable Cushioning is a unique system that responds to impact differently in three areas of the deck. It’s more flexible in the front of the belt, neutral in the middle, and firmer in the back to provide reinforcement as you push off for your next stride. “I truly felt a difference in the cushioning compared to other treadmills,” our tester noted.

Unfolding the Horizon 7.4 AT.

At 60 inches long and 22 inches wide, the belt is two inches wider than the average treadmill. “The 7.4 AT is big, so I wouldn’t recommend it for small spaces,” said our tester. “Its size, though, is what allows for its wider belt and higher weight capacity.” Its footprint and portability earned a 3.5 out of 5 score, but the size of the machine may be a benefit for some. 

Its 8.75-inch step-up height is on the higher end of the 7- to 9-inch average, so you may want to test out how high is too high for you before committing to this treadmill. 

Our tester scored the delivery and set up a 4.5 out of 5, but pointed out, “Setting it up was pretty straightforward, but it took me more than an hour.”

Read our full Horizon 7.4 AT Treadmill Review.

Best Cushioned Treadmill for Seniors: NordicTrack Commercial 2450

If you’re concerned about how exercising on a treadmill may affect your joints, we think our pick for the best cushioned treadmill for seniors is a good option. The NordicTrack Commercial 2450 has soft deck cushioning, which our tester, a CrossFit trainer, described as making them feel like “I was bouncing on a cloud instead of pounding the pavement.” The feel was akin to running on turf or grass — just the right amount of bounce.

Noting the cushioning and 60-inch by 20-inch belt deck, our tester rated the 2450’s adjustability and ergonomics a 5 out of 5. “I have had ankle issues in the past,” they said, “so the extra cushioning on the 2450 was a huge plus for me.” Most treadmills have a running surface between 55 and 60 inches long, so this cushioned deck is at the top of that range.

Under the hood, the NordicTrack 2450 packs a 3.6 continuous horsepower motor capable of reaching a max speed of 12 miles per hour. “The motor is ideal for any type of workout — walking, jogging, even serious running,” our tester pointed out. “This treadmill felt extremely stable, start to finish.” They rated their workout experience a 4 out of 5.

Its footprint and portability earned a 3 out of 5 rating from our tester. We like its hydraulic folding mechanism, but, at 286 pounds and 78.5 inches long, it can be difficult to move and store. “The wheels make it semi-easy to move around a room,” they said, “but you definitely want help getting it in the house or up the stairs.”

Our product tester walking on the NordicTrack Commercial 2450’s cushioned deck.

NordicTrack treadmills also feature iFIT integration. iFIT is an app you can access via the 2450’s 22-inch touchscreen that comes with thousands of on-demand classes that encompass a number of modalities and skill levels. Access to iFIT, however, costs an additional $39.99 per month after your 30-day free trial.

Read our full NordicTrack 2450 Treadmill Review.

Best Walking Treadmill for Seniors: ProForm Pro 9000 

Seniors looking for a treadmill for walking may want to consider two features: the incline range and available preset programs. Having a steep incline can allow you to add a bit of a challenge to your walking workouts, while following pre-programmed workouts can provide variety and structure. 

Many treadmills have some kind of incline, but a decline capability is fairly uncommon. “It is pretty rare to see a treadmill with decline,” Kate Meier — a certified personal trainer and BarBend editorial member — pointed out. She rated its adjustability and ergonomics 5 out of 5, and added, “It was also easy to adjust the incline and decline during use — just tap the arrows right under the screen.” 

With over 50 built-in workouts available via the console, you can simply pick one and start moving. However, the ProForm Pro 9000 is also one of the best treadmills with iFIT that we have tested. “The iFIT integration — even though a subscription is $39.99 per month — gives you access to over 16,000 live and on-demand workouts,” Meier said. Those workouts include studio classes and scenic walks through areas like ancient Egypt and Patagonia.

Our BarBend product tester walking on the ProForm Pro 9000.

In addition to incline and preset workouts, the ProForm Pro 9000 stands out for its ReBound Pro cushioning system. ProForm describes it as their most advanced system to date, with patented shock absorbers to take stress off your lower-body joints. In general, solid deck cushioning can lead to longer workouts and faster recovery. 

Meier rated its durability 5 out of 5 because of the 300-pound weight capacity, 3.6 CHP motor, and cushioned deck. “I felt like it was steady even at the highest incline levels and speeds,” she said. However, at 251 pounds, it’s pretty heavy, which prompted a 3.5 out of 5 rating for footprint and portability. 

Even though it folds upright, it can be difficult to move. “Even with the wheels, I sort of had to scoot it across the floor,” Meier noted. Another downside of its large size is the step-up height of 9 inches, which is at the upper end of the average range of 7 to 9 inches. This allows space for the decline and incline range, but even with the handrails, it may be difficult for some seniors to climb aboard.

Read our full ProForm Pro 9000 Treadmill Review.

Best Manual Treadmill for Seniors: AssaultRunner Pro 

Manual, curved treadmills differ from motorized units because they are powered by the user, which can result in the user burning more calories than they would on an electric treadmill. (2) Since they have no motor, the power is generated by leading with the ball of the foot to propel the belt, which means more effort is required to keep the belt moving. Our pick for the best manual treadmill for seniors is the AssaultRunner Pro, as its heavy-duty steel construction and powder-coated parts minimize maintenance issues and make it more durable than the average treadmill. 

In fact, after using the AssaultRunner Elite — the similar, but upgraded version of the Pro — our tester rated its durability a 4 out of 5. “I’m only knocking a point because it has some plastic on the sides,” they said. “But I love that it comes with a lifetime warranty for the belt.”

Our product tester doing a walking workout on the AssaultRunner Elite.

That belt also prompted a 4 out of 5 rating for adjustability and ergonomics. “The heavy, curved tread has thin gaps between the slats,” our tester explained. “That slated rubber surface makes it the ideal belt.” That rubber surface has been shown to be easier on the joints than the hard, flat surface of standard treadmills, research has shown. (3)

While this type of low-impact and shock-absorbing belt can be gentler on joints than motorized treadmills, it could be difficult for some seniors to generate enough force to get the belt started and keep it moving. Also, if you are new to the curved design, it may take some practice to get used to the shape if you have only walked or run on flat surfaces.

The AssaultRunner Pro earned a 3.5 out of 5 in terms of its value. “It’s heavy and doesn’t fold up, but it is absolutely the best value for a non-motorized machine out there,” they said. 

Best Folding Treadmill for Seniors: Echelon Stride-6 

The Echelon Stride-6 is our pick for the best folding treadmill for seniors because its Auto-Fold mechanism allows it to fold completely flat. To do so, simply fold the display down, release the handlebars, tap the red lever with your foot, and watch the machine fold flat automatically — as in, without your help. When folded flat, its height shrinks from 57 inches to 10 inches. 

Its 182-pound weight is roughly 28 to 40 pounds lighter than an average treadmill, prompting a 5 out of 5 rating for its footprint and portability from BarBend editorial member and certified personal trainer Kate Meier, who owns the Echelon Stride — the base model of the Stride-6. “It’s a far more compact treadmill than most because of its ability to fold flat,” she said. “It could easily be tucked away in a corner or even under a bed.” Storage is even easier thanks to its built-in transport wheels. 

BarBend editorial member and certified personal trainer, Kate Meier, walking on her Echelon Stride.

We also rated it a 5 out of 5 for adjustability and ergonomics, with Meier specifically calling out its 60-inch belt deck, which is at the top range of the 55 to 60-inch belt you’ll find on the average treadmill. “I also loved the 12 incline settings, along with quick-adjust buttons in the handrails,” Meier noted.

The Echelon Stride-6 does not feature a traditional display, but you can connect a tablet or smartphone via Bluetooth to display stats like steps, calories burned, or heart rate. It comes with a one-year warranty, but Echelon Premier members — subscriptions go for $39.99 a month — get a five-year warranty, not to mention access to Echelon’s app-based programming. 

[Related: The 8 Best Folding Treadmills of 2024]

Best Budget Treadmill for Seniors: XTERRA Fitness TR150 

The XTERRA TR150 Treadmill has a lot of features that you would see in more expensive machines, which is why we picked it as the best budget treadmill for seniors. It costs $394, roughly $1,000 to $1,500 less than the average treadmill, but its max speed of 10 miles per hour, three incline levels, and 250-pound weight capacity are impressive for its price point.

Also, seniors may like that its 5.15-inch step-up height is roughly 2 to 3 inches shorter than many of the treadmills we tested — even the best treadmills under $1,000. For reference, the average step height is between 6 and 7 inches. 

Our BarBend product tester walking on the XTERRA TR150 Treadmill.

Our tester rated its durability 3 out of 5, questioning the long-term lifespan of the machine. “I’d suspect it may not last as long as more expensive machines,” they said. “The lack of tech and additional parts that support incline might help it last longer.” 

Adjusting the incline on the TR150 works differently than on typical treadmills. Since there’s no mechanism to control the incline, you’ll need to step off the machine and adjust it manually, which may be cumbersome for some seniors.

[Related: The 8 Best Budget Treadmills of 2024]

At 97 pounds, this machine is roughly half the weight of many of the treadmills we tested, but we still wish it had an assisted folding mechanism. “Usually you’ll have a gas shock or hydraulic cylinder to help the deck lower smoothly,” our tester explained. This omission contributed to its 2 out of 5 rating for adjustability and ergonomics.

Best Treadmill for Seniors with a Simple Display: Sunny Health & Fitness SF-T4400 

Monitoring your heart rate is simple on the Sunny Health & Fitness SF-T4400, our pick for the best treadmill for seniors with a simple display. Simply grip the pulse sensors on the handrails and you’ll be able to track your heart rate on the LCD display alongside metrics like steps, calories burned, and distance. 

Our tester, a certified personal trainer and nutrition coach, rated their workout experience a 4 out of 5. “The backlit display showed me everything I needed to know,” they said. “The SF-T4400 is probably not the best for serious runners, but for someone looking to stay active or burn some calories, it’s a great machine.”

On either side of the display, you’ll see buttons for the nine preset workouts, which include speed and interval training programs. Below the screen is also where you’ll find the treadmill’s three quick-speed buttons, which allow you to easily set the speed to 2, 4, or 6 miles per hour. Speed can also be adjusted incrementally. 

Our tester also noted its small size and 103-pound weight, which is roughly 100 pounds lighter than many treadmills we’ve tested. They rated its footprint and portability 5 out of 5, though they did make note of the small running surface, which measures just 16 inches wide. “I think it would be OK for most users,” they said, “but the belt deck was just 16 inches wide. That’s 4 inches shorter than the 20-inch standard.” 

The belt is also 6 inches shorter than many treadmills, which tend to have belts between 55 and 60 inches. Since that doesn’t leave a lot of room for long strides, we’d recommend the SF-T4400 for walking and some light jogging rather than running. 

Like other compact treadmills, a positive ramification of its smaller size, however, is a lower step-up height. You’ll need to step just 6.93 inches from the floor to the belt deck, which is about as high as one stair. 

The customizations on the Sunny Health & Fitness SF-T4400 earned a 3.5 out of 5 from our tester. “With adjustable speed and the manual incline being really the only customizable feature,” they said, “this treadmill may not be great for someone doing serious training. As a simple or beginner machine, though, I think it’s a good option.”

Best Treadmill for Seniors with Programming: Bowflex Treadmill 10

Seniors interested in starting a new cardio routine — or easing back into one after an injury — may benefit from programmed workouts. We like the Bowflex Treadmill 10 because, in addition to its selection of preset programs, it’s compatible with Bowflex’s built-in dynamic programming platform, JRNY.

JRNY uses machine learning and adaptive workouts to assess your skill level and build a workout program just for you. As you partake in on-demand classes, JRNY tracks your workout data and adjusts to your progress. Access to all of this is $20 per month — after your initial two free months — which is half the cost of popular apps like iFIT and Echelon Fit.

Our BarBend product tester following a programmed workout on the Bowflex Treadmill 10.

These workouts can be enjoyed on the 10-inch touchscreen, which is also capable of streaming entertainment via apps like Netflix or Prime Video. This prompted a rating of 4.5 out of 5 from our tester. “Even beyond the flashy stuff like Netflix on the display,” they said, “I appreciated ‘smaller’ things like the heart rate monitors on the front handles.”

Our tester’s workout experience earned a 4 out 5 and they emphasized the belt deck. “Its 22-inch wide belt is two inches wider than normal,” they pointed out. “That and the shock absorption made for very comfortable workouts.”

While our tester rated the overall footprint and portability of the Bowflex Treadmill 10 just 2.5 out of 5, they made sure to note the trade-offs. “At 323 pounds, I certainly wouldn’t want to move it around much,” they said, “but that makes for a very stable machine and smooth, steady experience.”

Read our full Bowflex Treadmill 10 Review.

How We Chose the Best Treadmills for Seniors 

Our testing team has personally used over 40 treadmills and is familiar with the features that make a machine suitable for those with joint issues, difficulty balancing, or limited mobility. Here are a few of the factors that guided our picks.

Cushioning

Those with joint issues may have some trepidation about investing in a machine that will require a lot of impact on your lower body. We made it a priority to choose treadmills with cushioned decks that can absorb some of the shock and impact that otherwise would be loaded onto the joints. Compared with walking, jogging, or running on a concrete sidewalk or hard indoor track, the cushioning of a treadmill deck can make a huge difference when it comes to reducing soreness.

Deck Size

The deck size — the space you have to walk, jog, or run on — on an average treadmill is typically around 20 inches wide and 55 to 60 inches long. Since it’s important for seniors to feel comfortable and confident as they exercise, we sought to choose treadmills with decks that wouldn’t make them feel crowded or unbalanced. 

The extra-wide belt deck on the Horizon 7.4 AT.

Many of the treadmills on our list have deck sizes of at least 20 inches wide and 60 inches long, with some featuring a 22-inch width. If maintaining your balance is a concern while using your treadmill, take note of the deck size.

Step-Up Height

Sometimes the biggest challenge for seniors using a treadmill can be stepping onto it. Larger machines generally have higher step-up heights of around 8 to 10 inches. The average step in a staircase is around 7 inches high, which is around the step-up height we looked for in our picks. All of the treadmills we included also include handrails for extra stability. 

[Related: The 6 Best Treadmills for Bad Knees of 2024]

What to Consider Before Buying a Treadmill for Seniors

Some of the features in a treadmill that are relevant for seniors may not be obvious or easy to find on a product’s webpage. Companies don’t always list the step-up heights, safety features, or amount of cushioning their treadmills offer. Here are some crucial features to look for.

Low Step-Up Height

How high you need to step to climb aboard your treadmill can be an easily overlooked attribute. For reference, a typical step is around 7 inches in height, so if climbing stairs is a challenge, you will want a machine with a lower step-up height. Most treadmills have handrails for support, but unless you’re a master of the stair climber, it’s worth considering your comfort level when climbing a flight of stairs when deciding the right step-up height for you. 

Your Physical Needs 

If you typically experience knee or ankle pain while walking or jogging, you may be hesitant about starting an exercise regimen. For those with achy joints, treadmills usually have features like shock-absorbing cushioned belt decks that can go a long way in easing the impact of your steps. 

Our product tester on the cushioned deck of the ProForm Pro 9000.

Also, heavier athletes will want to note a treadmill’s weight capacity during their search. On average, treadmills tend to support between 250 and 300 pounds, but we worked to include options that can support up to 400 pounds. 

Your Fitness Goals

Identifying your fitness goals — losing weight, increasing muscle, or recovering after an injury — is the first step in your search for your own treadmill. Consider what kind of treadmill can help you meet those goals. Is it a walking or running treadmill? Do you need an incline? What size motor or maximum speed will you need? Once you establish your goals, then you can look for the features to help you get there.

Different Types of Treadmills for Seniors

The first consideration when purchasing your own treadmill should be determining what type of machine best suits your needs. Are you going to use it for walking or running? Do you need a foldable treadmill to save some space? Do you want to try a manual treadmill? Establish what you need out of your machine, then explore the different available types of treadmills.

For Walking

In general, two features that support the best walking treadmills are the incline range and preset workouts. Adjusting the incline can bring an added challenge to a walk without having to increase the speed and, thus, the risk of losing your balance. 

Our product tester walking on the Sole F63.

Often, those who intend to use their treadmill for walking will follow the workout programs that are built into the machine. You may choose to follow an interval training program to work on increasing your endurance or a program that can help you learn how and when to adjust your incline. 

Foldable

If you are short on space in your home, apartment, or garage for a treadmill, foldable machines can quickly reduce the required floor space. Most machines offer some kind of hydraulic folding mechanism to ease the raising and lowering of the belt deck. While upright folding can quickly free up some square footage, flat-folding machines can be stored under a couch or bed.

Manual vs. Motorized

Most treadmills available on the market are motorized. However, some treadmills are completely user-powered. These require more exertion from the user by leading with the ball of the foot to propel the curved belt forward. Manual treadmills are also typically easier on the joints. In general, these machines are considered high intensity, but also very durable. We included a manual option in our list because some seniors may crave the added challenge or feel of a manual treadmill.

Benefits of Treadmills for Seniors

As we age, regular exercise becomes even more important to help maintain one’s physical health. Studies have shown that walking or jogging on a treadmill can help improve cardiovascular function, slow the loss of muscle mass, and reduce the risk for heart disease, Alzheimer’s disease, and strokes. (4)(5) 

Safety

Choosing the treadmill that matches your circumstances can be a matter of safety. Treadmills at a big-box or boutique gym were chosen to suit the needs of users of all ages and cardiovascular fitness levels. We think it’s important for seniors to prioritize their needs. There are design features that can provide a safer experience for seniors, like low step-up heights, wider running decks, and cushioning to support impact on joints.

Convenience

Traveling to a different location is not only inconvenient, but can be a mental and physical hurdle that could keep you from benefiting from regular physical exercise. Owning your own treadmill can eliminate a lot of common excuses to not exercise. 

Our BarBend product tester adjusting the controls on the console of the Bowflex Treadmill 10.

Whether it’s raining, you live far from a gym, or have limited transportation options, adding a treadmill to your living room or home gym can make it that much easier to get moving.

Control over the Environment

When you can walk, jog, or run on a treadmill, you are less at the mercy of elements like uneven sidewalks or slippery surfaces. “Using a treadmill just eliminates some avoidable risk,” says Kate Meier, a certified personal trainer who works with seniors. “For people who need to be aware of factors like balance or weather, a treadmill can be a safer option than exercising outdoors.”

Final Word

For older adults, the hurdles to getting enough physical exercise only increase with time. Traveling regularly to a gym can be inconvenient or even impossible for some. Exercising outdoors puts you at the mercy of the weather. The machines available at your fitness center may be too high off the ground or not have enough cushion to support your joints.

Purchasing your own treadmill allows you to choose a machine that’s catered to your needs, which helps remove some of those barriers to regular physical exercise. We aimed to put together an informative and thoughtful list of treadmills that can speak to those in search of a lower-impact machine. Whether you need a higher weight capacity, extra deck cushioning, a wider belt deck, or options for preprogrammed workouts, we think you can find what you need on our list of the best treadmills for seniors.

FAQs

References

Santos, D. A., Silva, A. M., Baptista, F., Santos, R., Vale, S., Mota, J., & Sardinha, L. B. (2012). Sedentary behavior and physical activity are independently related to functional fitness in older adults. Experimental gerontology, 47(12), 908–912. 

Robertson, Nicholas, “Comparing Calorie Expenditure and Rating of Perceived Exertion between the Curve and a Motorized Treadmill” (2014). EWU Masters Thesis Collection. 268.

Encarnación-Martínez, A., Catalá-Vilaplana, I., Berenguer-Vidal, R., Sanchis-Sanchis, R., Ochoa-Puig, B., & Pérez-Soriano, P. (2021). Treadmill and Running Speed Effects on Acceleration Impacts: Curved Non-Motorized Treadmill vs. Conventional Motorized Treadmill. International journal of environmental research and public health, 18(10), 5475. 

American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. (1998). Medicine and science in sports and exercise, 30(6), 992–1008.

Elsawy, B., & Higgins, K. E. (2010). Physical activity guidelines for older adults. American family physician, 81(1), 55–59.

Pirouzi, S., Motealleh, A. R., Fallahzadeh, F., & Fallahzadeh, M. A. (2014). Effectiveness of treadmill training on balance control in elderly people: a randomized controlled clinical trial. Iranian journal of medical sciences, 39(6), 565–570.

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While much of your fitness progress can be measured by what you do in the gym, your post-workout recovery strategy does more heavy lifting than you might realize. These strategies have grown in importance in recent years as we learn new ways to optimize our recovery time outside the gym to feel better inside of it. 

Everything from the timing of meals to the temperatures of post-workout baths is now factored into many people’s routines. Still, with so many different opinions out there, it can be tough to find the tips and tricks that work. So, to help cut through the noise, BarBend teamed up with celebrity trainer Don Saladino on behalf of Apollo Neuro, makers of the Apollo wearable, to get some answers. 

Developed by neuroscientists, the Apollo wearable is a cutting-edge tech that helps your body build resilience and recover from stress through soothing, gentle waves of vibration. (Yes, exercise is stress, albeit “good” stress.) It also helps support a more restful night’s sleep, which, as you’ll learn below, is key for bouncing back from a workout.

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.

Introducing Our Expert

Don Saladino is a personal trainer and gym owner who has been actively training clients for decades, and the list of Hollywood stars he has prepared for film roles includes Ryan Reynolds and Blake Lively. Put it this way: if you’re a fan of superhero movies, chances are you’ve seen a body built by Saladino. 

Credit: Apollo Neuro / Don Saladino

As a trainer, Saladino has heard about nearly every post-workout tactic imaginable. Here are the ones he says are the most important.

Prioritize Protein and Carbohydrates After a Workout

Post-workout recovery often begins with repair and replacement. Specifically, your body needs to repair its strained muscle tissue and replenish the energy sources that have been depleted. Because of this essential need, Saladino urges you to seek out protein and carbohydrates after workouts. 

“After a workout, you’re going to be somewhat glycogen depleted, and your body is going to need some protein as a muscle-building block,” Saladino says. “Your body is also going to need some carbohydrates to restore some of that lost glycogen. I would be looking for some protein and some carbohydrates that are fast-burning. If you’re consuming fast-burning carbohydrates, that’s going to quickly replenish that loss of glycogen.”

A good rule of thumb is to get 2.2 grams of protein per kilogram of lean muscle mass daily. (1) (2) When it comes to a post-gym meal, you’ll want to aim for a 2:1 ratio of carbs to protein. Think of foods like low-fat Greek yogurt, fish, or grilled chicken for protein and whole wheat bread or brown rice for carbs.

Diagnose Problems Before Dabbling In Supplements

While supplements can fill in critical nutrition gaps, boost muscle growth, and reduce recovery times, not everyone has precisely the same post-workout supplementation needs. Saladino suggests consulting with a doctor and getting some blood work done to give you targeted insight.

“I get my bloodwork done every few months, and I saw that my vitamin D was acceptable, but probably on a little bit of the lower side,” he says. “That was an opportunity for me to consume some more vitamin D for a period of time and go back and test and see where my numbers are at. I think that’s the right way to do it: Get your blood work done, see what the normal standards are, and get a functional medical doctor to let you know what numbers need to be brought up to an optimal level.”

Monitor Your Micronutrients

Macronutrients — protein, fat, and carbs — are such a core element of nutrition and performance that some people routinely neglect to monitor their micronutrient intake. This is problematic to Saladino because these vitamins and minerals are vital to physical health and play a hand in everything from regulating blood flow and cellular regeneration to hormone optimization.

“Vitamins, minerals, and fiber are what make our food truly powerful,” Saladino says. “When you’re turning around and just having white rice, you’re not really getting any nutrition. Bodybuilders often consume what they need to hit their macros, but they’re not focusing on micros.”

These often-overlooked micronutrients are important for your overall health. Something like magnesium, for example, can potentially help with energy production and improve your heart health. And there are plenty more micronutrients that you can read about here. 

“If your vitamin D levels are low, or your iron is low, or any other major vitamins and minerals are low, you stop being as hormonally efficient as you should be,” Saladino continues. “That can really disrupt your recovery, even if you’re training for body composition change.”

Don’t Shrug Off Salt

Salt is ubiquitous in our food, but its importance still often flies under the radar. However, salt is required for cellular function, maintaining blood volume, and the signaling of nerves throughout your body. While it’s unlikely that you’ll consume so little salt that you’ll disrupt these operations, Saladino says that avoiding it altogether may disrupt your recovery.

“When you are just sitting there pounding water all day and finding yourself using the bathroom every five, 10 minutes, I think that’s a problem,” Saladino says. “Maybe you’re rinsing out a lot of the minerals. That can be a sign that you don’t have enough sodium in your system. I find that when I’m hydrated, I don’t have to use the bathroom every 30 minutes. But, when I don’t have enough salt in my system, I’m running to the bathroom every few minutes.” 

And salt isn’t just useful in recovery mode — you can also consume it as part of a pre-workout ritual. That’s because research shows that salt may help balance electrolyte levels, increase blood flow for enhanced endurance, and improve muscle contractions.

Be Wary of Just Following Trends

Some athletes can get bogged down in the minutiae of training, nutrition, and recovery, but they ignore some of the most important components of health instead of chasing the latest trends. This isn’t to say that innovations like massage guns and cold plunges aren’t helpful, but Saladino advises you to make sure you’re implementing the most important basics first. 

“If a client comes to me talking about how they cold plunge three or four days a week for three minutes a day, I’ll say that’s fantastic,” Saladino says. “But then I’ll ask them how they sleep, and they might say they only sleep three hours a night. People can get so caught up on cold plunging and infrared treatments when they’d be better off focusing on something that’s far more important to recovery, like sleep.”

Prioritize Your Sleep

Sleep is the most natural and essential form of post-workout recovery. Your body takes that time to slow several processes down to a crawl and go into its optimal recuperative mode. While plenty of special foods, supplements, and routines are advertised to accelerate your recovery, Saladino believes it can all be for naught if you fail to get adequate sleep. 

“I think getting seven to nine hours of sleep every night is very important,” Saladino says. “I’ve had clients of mine in the past who train like crazy, and they eat really well, and their sleep just gets worse and worse and worse, and they just put on more and more body fat. So from what I’ve seen, there’s a huge correlation between not reaching your fitness goals and not getting enough sleep.”

How Apollo Helps With Recovery

Your post-workout recovery routine can make or break your fitness goals. According to Saladino, a big part of your success comes down to getting better sleep and relaxing your body when you’re outside the gym. That’s where the Apollo wearable can help you reach your goals.

By using the Apollo wearable consistently, three hours a day, five days a week, you can reduce your stress and promote a restful night’s sleep, thanks to the device’s signature Apollo Vibes. These soothing vibrations are designed to promote improved relaxation, sleep, focus, and recovery by restoring balance to your nervous system. 

Vibes are like music your body can feel — higher vibrations improve your energy and focus, while lower vibrations reduce stress and help you relax and fall asleep. 

“One of the reasons I like the Apollo wearable is because it actively reduces my stress, improves my sleep, and helps me understand exactly what they’ve done to improve my sleep,” Saladino says. “It tells me how I can recover faster and actively assists with my recovery.”

Learn more about the Apollo here.

References:

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180.

Chad M. Kerksick, Shawn Arent, Brad J. Schoenfeld, Jeffrey R. Stout, Bill Campbell, Colin D. Wilborn, Lem Taylor, Doug Kalman, Abbie E. Smith-Ryan, Richard B. Kreider, Darryn Willoughby, Paul J. Arciero, Trisha A. VanDusseldorp, Michael J. Ormsbee, Robert Wildman, Mike Greenwood, Tim N. Ziegenfuss, Alan A. Aragon & Jose Antonio (2017) International society of sports nutrition position stand: nutrient timing, Journal of the International Society of Sports Nutrition, 14:1.

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UK powerlifter Tony Cliffe is a two-time International Powerlifting Federation (IPF) Classic World Champion in the 120-kilogram class. He won in Helsingborg, Sweden, in 2019 and again in Malta in 2023. In between those championships, Cliffe switched focus to single-ply equipped lifting and bronzed at the 2022 World Games in Birmingham, Alabama.

In addition to winning a second world title in Malta, Cliffe qualified for the 2024 Sheffield Powerlifting Championships (2024 Sheffield). He has been hard at work in his garage gym in preparation ever since.

On Jan. 24, 2024, Cliffe shared a training update to his Instagram page wherein he bench pressed a massive 255.5 kilograms (563 pounds). That’s 2.5 kilograms (5.5 pounds) over the IPF world record in his weight class. Take a look at the lift below:

Cliffe trains alone in the garage of his family home (even when training in equipment). Therefore, he hands the barbell out to himself as a necessity. It was a tough press-out, but Cliffe locked it out successfully, acknowledging in his caption that the lift was “a bit messy.” It displayed that Cliffe has world record strength and has not yet fully peaked for competition. 

The IPF world record in the 120-kilogram class is 253 kilograms (558 pounds) scored by Dennis Cornelius at the 2016 IPF Classic World Championships (CWC) in Killeen, Texas. The record came under threat recently at the 2023 European Powerlifting Federation (EPF) European Classic in Estonia when, due to a coaching error, upcoming Junior Jonah Wiendieck of Germany matched but did not exceed the record.

Cliffe’s next meet will be 2024 Sheffield, where he will battle 23 of the best raw lifters the IPF offers across a range of weight classes. The contest is structured to reward competitors for breaking Open class world records. The main prize money is awarded on the proportion of the total world record achieved as follows:

2024 Sheffield Prize Structure

First Place: £25,000 (~ $31,850)

Second Place: £12,500 (~ $15,900)

Third Place: £7,500 (~ $9,550) 

Fourth Place: £6,000 (~ $7,650)

Fifth Place: £4,000 (~ $5,100)

Sixth Place: £2,000 (~ $2,550)

Seventh Place: £1,750 (~ $2,200)

Eighth Place: £1,500 (~ $1,900)

Ninth Place: £1,250 (~ $1,600)

10th Place: £1,000 (~ $1,275)

In addition to the main prize money, bonuses of £5,000 (~ $6,400) will be awarded for each Open world record broken. Cliffe looks set to mount a challenge on the bench press world record. With the support of the home nation fans packing out Sheffield City Hall, who knows what else might be possible?

Watch the 2024 Sheffield live on the SBD Apparel YouTube Channel on Feb. 10, 2024. It promises to be a special event.

Featured image: @tmcpower on Instagram

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