While many of the best exercise bikes now feature monster touchscreens and integrated fitness apps, there are quality options out there for those of us with a bit of screen fatigue. Its $699 price tag lands the Schwinn IC3 squarely between what we consider budget and mid-range. This compact, sturdy exercise bike safely assumes — based on the fact you’re reading this on a screen — that you’re capable of supplying your own device. 

With a simple LCD monitor to feed you your metrics, it’s in no danger of being mistaken for the high-end Peloton’s of the indoor cycling world. However, for a smooth ride and a virtually infinite resistance range, the budget-friendly price tag may be a breath of fresh air compared to the budget-hostile cost of more tech-laden options. While we haven’t gotten to use the IC3 yet, our team has spent a lot of time with the Schwinn IC4, which is very similar in construction and other aspects. Check out what our team of certified fitness pros had to say in our Schwinn IC3 Bike review.

Main Takeaways

Its $699 price tag lands the IC3 at the low end of the average range across the 22 bikes we have tested — $600 to $2,000.

Once you build up momentum, the heavy 40-pound flywheel can create a smooth ride, even while you make adjustments. (1)(2)

Although its friction resistance system offers a virtually “infinite” range, these systems require more maintenance than bikes with magnetic resistance.

The small LCD console tracks and displays your workout metrics like heart rate, speed, and time. 

Without a built-in screen, you’ll need to place your own device in the media shelf to stream workouts or entertainment.

While virtual Peloton-esque studio classes bring the heat for some athletes, not everyone needs that pulse-pounding experience to cash in on the benefits of cycling. If you’re content to supply your own phone or tablet, read a book, or just set up in front of your TV, the Schwinn IC3 is a quality bike that eschews the flash of app-connected bikes. 

Our tester riding the similar Schwinn IC4.

On any exercise bike, the weight of the flywheel can affect the feel of your ride. (2) Models with heavier flywheels will feel more like an actual bike because they require more effort to build momentum. However, once you get going, they can more easily maintain that speed, resulting in a smoother ride. 

The 40-pound flywheel on the IC3 actually exceeds the 30- to 38-pound range on more expensive and tech-heavy bikes we’ve tested, like the NordicTrack S22i or Peloton Bike. High-end options like these can run anywhere from $1,500 to $2,500, so the $699 price tag on the IC3 should be a welcome sight for budget-conscious eyes. 

[Related: The 8 Best Exercise Bikes with Screens]

Several members of our team have pumped the pedals on the IC3’s big brother, the IC4, and noted really just one major difference. “Schwinn makes quality products in general, but the friction system on the IC3 will inherently require more maintenance than the magnetic resistance on the IC4,” said one tester — a certified personal trainer. Like the brake pads on your car, the more the pads come in contact with the flywheel, the faster they will wear down and need to be replaced.

The flywheel on the similar Schwinn IC4.

Both feature small LCD monitors that display your distance, time, and heart rate, but our tester, who used the IC4, noted one key difference. “Both can monitor your heart rate wirelessly, but the IC3 is only compatible with certain devices,” they explained. “The IC4 comes with its own heart-rate monitor armband.”

While it won’t be mistaken for high-tech bikes like the Echelon Connect EX-8s, our team thinks a lot of people will find value in this no-nonsense, sturdy exercise bike.

Training With the Schwinn IC3 Bike

Whether you prefer an immersive virtual studio class or just like to saddle up and go, our expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC, laid out the benefits of exercise bikes. “Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few.” (3)

Our tester standing out of the saddle on the similar Schwinn IC4.

After years of assembling, riding, and maintaining over 20 exercise bikes, the BarBend team of road cyclists, daily commuters, and Peloton apologists have the experience to spot a quality bike. While we haven’t had the chance to climb aboard the Schwinn IC3, multiple team members have spent considerable time on its big brother, the IC4. We’ve rated both models on a scale of 1 (lowest) to 5 (highest) across 12 categories like durability, tech capabilities, and value. Lace up your cycling cleats and check out what we thought about the Schwinn IC3.

Friction Resistance Vs. Magnetic Resistance

When you start pedaling on the Schwinn IC3, the 40-pound flywheel takes a bit of effort to build up momentum. If you imagine riding an actual bike, heavy flywheels can simulate the feeling of starting from a dead stop. Once that wheel starts spinning, it generates more momentum, creating a smooth and steady ride, as well as seamless resistance adjustment. (1)

Our tester adjusting the resistance knob on the similar Schwinn IC4.

Both of these bikes use belt-drive systems, but the friction resistance on the IC3 uses brake pads to physically slow down the flywheel. This also means that IC3’s resistance ‘levels’ are essentially infinite, giving you complete control over the intensity. 

Tech Capabilities

Let’s go ahead and get this out of the way — the IC3 is not for techies. The LCD display and wireless heart rate monitoring earns it a 2 out of 5 in our intricate equipment testing methodology, but its tech capabilities are not really the point of the IC3. Unlike the IC4, it doesn’t have Bluetooth or connect with any fitness apps, or have built-in workouts. However, if you’re fine to just set your own device on the media shelf and go, there is plenty to like.

Our tester adjusting the controls on the similar Schwinn IC4.

You can still keep an eye on your metrics like time, speed, and heart rate — if you spring for a compatible heart rate monitor — but instead of a huge HD touchscreen, they’ll show up on a small LCD display. Our expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC, noted the difference in technology on solid, budget-friendly options like the IC3 and exercise bikes with virtual courses and studio classes.

“For upright bikes, you’ll notice that there are two distinct camps: Those without giant touchscreen displays, and those with them,” she explained “Peloton-esque bikes have become ultra-popular among people who love the fitness studio vibes that come from interactive workout sessions, both live and pre-recorded. If this is something you’re interested in, be prepared to shell out a significant amount of cash and also pay for a monthly subscription.”

Compact Design

The IC3 is about three inches shorter and two inches wider than the IC4, but both are over 12 inches shorter than higher-end models like the Peloton Bike or NordicTrack S22i. With a footprint of just 7.19 square feet, it takes up about the same amount of floor space as a typical recliner. (4) 

Our tester lifting and rolling the similar Schwinn IC4.

Given that negligible difference, we feel confident in rating the IC3’s footprint and portability the same 4 out of 5 that certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1 assigned to the IC4. “I thought the wheels made it pretty easy to move.” Meier said of the IC4. “Most people could probably move it around by themselves.” The IC3 is actually 12 pounds lighter than the IC4, so  you can even expect a bit of easier time rolling it around your space.

[Related: The 7 Best Exercise Bikes for Small Spaces]

The only power source on the IC3 is two AA batteries for the LCD display, which will only increase its mobility. As opposed to the IC4, it doesn’t need to be plugged in, so you can set it up pretty much anywhere you can roll it.

Adjustability

With both four-way adjustable bullhorn handlebars and ventilated seat, users from 4 feet 6 inches to 6 feet 6 inches can find a comfortable fit. The IC4 is identical in terms of adjustability and ergonomics — which earned a 5 out of 5 from Meier, while another tester, a certified personal trainer, highlighted the flexibility offered by the handlebar design. “There are multiple grip positions so you can adjust on the fly, whether you rise out of the saddle or stay seated.”

Our tester adjusting the identical seat on the Schwinn IC4.

Bike seats are not typically celebrated for their comfort, but Meier mentioned the identical padded seat in her rating on the IC4.  Both models use the same race-style seat, but if you find it to be too hard or narrow, you can swap it out with Schwinn’s wide extra-comfort seat or find another option.

Both Meier and another tester — also a certified personal trainer — tried out the identical dual-sided pedals on the IC4 and noted the flexibility they create. “One side of the pedals is SPD-compatible, so you can clip in cycling shoes,” this tester pointed out. “Then on the other side, you can just slide any workout shoe into the toe cages.”

What to Consider Before Buying the Schwinn IC3 Bike

Before committing to an exercise bike, treadmill, or any home gym equipment, look closely at the specs and features to make sure they align with your preferred style of training, as well as your budget. BarBend’s expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC, spelled out who should be considering an exercise bike for their space. 

“There are two key groups of people I see benefitting from indoor exercise bikes the most: People who need a low-impact way to do cardio exercise, and athletes training for an event who need a way to perform structured interval training,” she said. Here are a few key factors to keep in mind as you consider the Schwinn IC3.

Preferred Training Type

Whatever type of cycling workouts you are interested in — endurance, HIIT, speed — the limitless resistance range on the IC3 can accommodate it. However, before clicking add to cart ask yourself if you would prefer the immersive experience of an app-connected bike with a large screen and powerful speakers over the bare-bones approach of a more affordable option.

Our tester gripping the handlebars on the similar Schwinn IC4.

With a media shelf conveniently placed just above the handlebars, you can follow a workout, watch TV shows, or read a book while you ride. However, more expensive options like the Peloton Bike or NordicTrack S22i are popular for a reason. High-end bikes that are integrated with the best fitness apps like iFIT, Zwift, or Peloton offer engagement and interactivity that some athletes think justifies their price tags.

Type of Resistance

Keep in mind that while the 40-pound flywheel on the IC3 can make it easier to maintain momentum once you get it spinning, brake pads in its friction resistance system will wear down over time. Another of our testers — also a certified personal trainer — compared the friction resistance of the IC3 with the magnetic system often seen on more expensive models when they went in-depth on the IC4. “Magnetic systems just don’t require much maintenance because nothing comes in contact with the flywheel,” they said.

Bikes like this require a bit more maintenance because those pads need to be replaced when they wear down. A replacement pair of pads will only run you around $15 to $20. How often you need to change them will depend on how often you use the bike, but make sure you consider the time and money spent to replace them (5)

Budget

Before you go falling in love with the Schwinn IC3, make sure that its $699 price tag won’t have you pedaling right out of house and home. This bike falls right between what we consider mid-range and budget-friendly options. So while it’s less than half the cost of the average app-connected bikes — roughly $1,500 to $2,500 — it’s actually near the top of the range of the best budget exercise bikes we have tested, like the Yosuda YB001R. Make sure you check the specs and features on the IC3 to make sure its capabilities are worth the $699 hole it will put in your budget.

Conveniences

Even though it lacks the tech features like an HD touchscreen or fitness app integration, the Schwinn IC3 checks a lot of boxes for essential conveniences. Certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1 rated the IC4’s conveniences a 5 out of 5, but outside of the IC4’s three-pound dumbbells, they share many of the same conveniences. 

Our tester tester on the similar Schwinn IC4.

They both have water bottle holders (the IC4 actually has two), a media shelf, and transport wheels, so without the dumbbells and extra bottle holder, we would rate the IC3’s conveniences 4.5 out of 5.

Schwinn IC3 Bike Vs. The Competition

With so many options out there across a wide range of price points, specs, and features, it can be helpful to lay out how the IC3 stands up to other bikes. We wanted to hold up the IC3 against the Schwinn IC4, an even more budget-friendly option, as well as the ubiquitous Peloton Bike, so take a look and see where they align and where they differ.

Stacked up side-by-side with the more expensive IC4, there isn’t much to separate the Schwinn IC3. Its user weight capacity is 30 pounds less and its frame is smaller by a few inches and 12 pounds, but the main point of difference is the resistance system. 

[Related: The 8 Best Magnetic Exercise Bikes]

Compared to the friction system onboard the IC3, the magnetic systems on the other three will require less maintenance and be inherently quieter during use.

Our tester adjusting the identical seat on the Schwinn IC4.

For $400 less than the IC3, the Yosuda YB001R offers a similar — though smaller — LCD screen, but lags behind in the length of the warranty (three years), as well as its weight capacity (270 pounds). All three, however, lag behind the Peloton Bike in terms of technology and fitness app integration.

There’s a reason Peloton has become synonymous with indoor cycling. Its world-class programming consistently earns 5’s out of 5 from our testers, including BarBend editorial member and self-professed “Peloton guy,” Randall Colburn. “The instructors provide motivation, allow room for adjustments, and routinely make me laugh. I would die for Denis Morton.”

Our tester rolling the similar Schwinn IC4.

While the IC3, IC4, and Yosuda YB001R lack large touchscreens, they do each offer LCD displays to let you keep tabs on your metrics. And unless you can slide an iPad Super Duper in their media shelves, they won’t be able to compete with the 21.5-inch HD touchscreen that impressed yet another of our testers — a certified personal trainer. “What can I say about Peloton? The experience is top-notch, the instructors each bring their own flair to their classes, and the huge display brings it all to life.”

[Related: The 8 Best Commercial Exercise Bikes]

The Peloton Bike is clearly in another class of exercise bike and the price reflects that. The main consideration for the Schwinn IC3 and models closer to its $699 price tag is its friction resistance system. The magnetic resistance on the YB001R and IC4 will require less maintenance, while offering a quieter ride, but the “infinite” resistance range of a friction system may be the kind of control over your intensity you’ve been looking for.

Places to Buy the Schwinn IC3 Bike

Although Schwinn has temporarily paused orders on its website, the IC3 is available on Amazon, Dick’s Sporting Goods, and other retailers. 

Customer Experience

Schwinn offers a 5-year warranty on the frame, along with two years on parts, and one year on labor. When Kate Meier, NASM-CPT, USAW-L1, CF-L1, checked out Schwinn’s customer service, they earned a 3 out of 5. “Not bad — they list a phone number, email, and even a Facebook page, but the site doesn’t have a live chat.”

Company Information

Schwinn Fitness offers a wide range of cardio equipment for both commercial and home use, from air bikes and upright bikes to recumbent bikes and ellipticals. To reach the customer care team, you can call 800-556-2896. BarBend Reviews Writer Rosie Borchert reached out to see how long it would take to connect with a human being. “When I called them, I was able to speak to a living, breathing person within 1 minute and 22 seconds.”

Final Word

Although the technology onboard the Schwinn IC3 Bike may not impress any techie cyclists, its heavy flywheel and smooth operation still support serious stationary bike workouts. Once you hop in the saddle and clip — or strap — into the pedals, you can slide your own device onto the media shelf to follow a virtual workout, watch TV, or read a book while you get your heart pumping. Its compact design is free of power cords and takes up about as much space as a recliner, making it ideal for anyone tight on space.

After years of pumping the pedals on almost two dozen exercise bikes, the BarBend team is well aware that a budget-friendly model doesn’t have to mean low-quality. Athletes looking for a no-nonsense exercise bike that can handle endurance training, HIIT sessions, or sprints will appreciate the aluminum frame and essential conveniences onboard the IC3. If the nightclub vibes of virtual studio classes aren’t an integral part of your cycling regimen, then the Schwinn IC3 may be the no-frills option you’ve been looking for.

FAQs

References

YouTube. (2023, October 26). Magnetic vs. friction resistance exercise bikes: Detailed comparison. YouTube. https://www.youtube.com/watch?v=y7fOkkRR2Lc 

Sydney Bueckert Fitness Trainer CES. (2021, October 6). Exercise bike flywheel weight: Heavy or lightweight comparison. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/indoor-cycle-bike-flywheel-weight-matter-comparison 

Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509. 

Minasian, K. (2018, September 7). How to measure your space for a recliner. Living Spaces. https://www.livingspaces.com/inspiration/ideas-advice/shopping-basics/how-to-measure-your-space-for-a-recliner 

Powertrain Sports. (2022, August 11). Exercise bike setup and Maintenance Guide. https://www.powertrain.com.au/blog/exercise-bike-setup-maintenance.html 

The post Schwinn IC3 Bike Review (2024): No Screen? No Problem appeared first on BarBend.

If squeezing a bulky treadmill or elliptical into your home or budget is a no-go, the best mini stair steppers might be the compact and low-impact cardio option you’ve been waiting for. Mini stair steppers — consider them distant cousins of the best stair climbers — can deliver low- to moderate-intensity cardio workouts in teensy packages ideal for those living in small spaces or in search of a way to stay active at the office. 

Our team of certified fitness pros was excited to climb aboard a few mini stair steppers and we came away impressed. We think these machines are ideal for anyone starting their fitness journey, recovering from injury, or just trying to add a few more steps to their daily count. Keep reading to find out what we thought of these compact cardio workhorses.

The 6 Best Mini Stair Steppers of 2024

Best Mini Stair Stepper Overall: Sunny Health & Fitness Stair Stepper Machine

Best Under-Desk Mini Stair Stepper: Cubii Move

Best Mini Stair Stepper on Amazon: Sportsroyals Stair Stepper

Best Mini Stair Stepper for Heavy People: Xiser Pro Trainer

Best Mini Stair Stepper with Resistance Bands: Nordic Lifting Mini Stepper & Stair Climber Machine

Best Budget Mini Stair Stepper: Sunny Health & Fitness Mini Stepper

How We Tested and Chose the Best Mini Stair Steppers

When it comes to at-home fitness equipment, the BarBend team of certified personal trainers, gym owners, and CrossFit coaches know when a trend is more style than substance. We think mini stair steppers are here to stay because they offer real cardiovascular benefits — decreased risk of heart disease, improved aerobic capacity — in a compact and portable package. (1)

[Related: BarBend Equipment Testing Methodology]

For all the cardio machines that we test, we use a multi-point methodology across categories like durability, portability, and value. After assigning each category a score of 1 (take a step back) to 5 (let’s get to steppin’) we share our experience with you. From stair steppers and ellipticals to exercise bikes and treadmills, we’ve gotten our feet on over 20 pieces of mini equipment, as well as 10 stair climbers and vertical climbers.  Here are some of the key factors we looked at when choosing the best mini stair steppers.

Footprint and Portability

The compact nature of mini stair steppers makes them ideal for cramped spaces or cluttered home gyms. We prioritized options that could easily be lifted and relocated, so all but one of our picks are under 20 pounds. They also range from just 1.32 to 2.97 square feet, so they can be operated just about anywhere you can stand upright. Most are also compact enough to be used while seated at a desk or on a sofa.

Our tester using the Cubii Move.

BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, highlighted how these mini stair steppers can benefit those with or without dedicated home gyms. “For people who don’t have the space for regular home gym equipment but still want to exercise at home, compact items provide a solution,” she said. “Even for people who do have ample space, compact home gym equipment can keep your gym feeling clutter-free and organized.” 

Value

When we put together our list, we included steppers that can get your heart rate up without breaking the bank. Each of our picks provides a convenient way to work cardio exercise into your routine without a major investment in one of the best treadmills or ellipticals. Most mini stair steppers range from around $120 to $200, so being able to grab it out of your closet and burn some calories is not only space-efficient, but cost-effective.

Stability

Because mini stair steppers are so compact, the fear of losing your balance during use is a reasonable one. When making our picks, we looked for sturdy builds, wide pedals, and creative features like stabilizer rings around the base. 

Our tester using the Cubii Move under their desk.

We also made sure we included an option for heavier users. The weight capacities here range from 220 to 400 pounds, so even though they may only take up a few square feet of floor space, these machines can support a variety of different body types. 

Best Mini Stair Stepper Overall: Sunny Health & Fitness Stair Stepper Machine

With adjustable handlebars and a stabilizer ring around its base, the Sunny Health & Fitness Stair Stepper Machine offers the sturdiness that many mini stair steppers do not. Users up to 250 pounds can alternate between fast, shallow steps or slower, higher steps that can ramp up the intensity by simulating a steeper climb.

Another advantage of the handlebar is that it brings the display closer to eye level, as opposed to down by your feet. This way, you can take a quick glance to track your time, step count, or calories without slowing down. However, after around 15 minutes, you’ll need to slow down to allow the hydraulics to cool. This is understandable given the compact nature of the machine, but make sure to plan accordingly.

That compact design — just 2.81 square feet with a 25.4-pound overall weight — means it shouldn’t be too much trouble to move it around the house. While the non-slip pedals are adjustable, some users have reported that they started to break down after a few months of use. 

If you do need to reach out to Sunny Health and Fitness, we hope you’ll have better luck than certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1. She rated their customer service 3 out of 5 and commented, “They don’t have a chat function on their site, and I was waiting over a week for an email response.”

Best Under-Desk Mini Stair Stepper: Cubii Move

At just 9.7 inches tall, the Cubii Move can easily slide under a desk to sneak in a bit of cardio while you work. As opposed to the horizontal pedals on most mini steppers, its cleverly-designed angled pedals allow it to be used more comfortably in a seated position. Its six levels of resistance also let you crank up the intensity via an adjustment knob similar to the best exercise bikes.

Our tester pedaling the Cubii Move.

When our tester, a CrossFit Level-1 trainer, took it for spin, they noted how its wide base added to its stability. “It has a floorplate on the base that helps make it a bit more sturdy and actually work up a sweat,” they said. “I wouldn’t try a HIIT workout or anything, but it’s ideal for working at a desk or watching TV.”

Since the Move only requires an allen wrench for assembly — a 5 out of 5 from our tester — we thought we’d see just how easy it was to put together. “It seemed so simple that we had our 8 year-old put it together and it only took him 45 minutes,” said our tester. 

Our tester using the Cubii Move while working at their desk.

After it was ready to go, the Move also earned a 5 out of 5 for portability, even though it lacks handles. “It’s only 17.5 pounds, so even though you’ll just have to lift it, most people shouldn’t have an issue moving it.”

[Related: The 6 Best Under-Desk Ellipticals of 2024]

During their actual workout, however, our tester found the angle of the pedals a bit too steep for their liking, which cost its rating for workout experience a point and a half — 3.5 out of 5. “The angle of the pedals was kind of high for me,” they said. “Instead of engaging my quads and calves, I had to roll my ankles forward to get it moving.”

Best Mini Stair Stepper on Amazon: Sportsroyals Stair Stepper

After wading through the robust offering of mini stair steppers on Amazon, we think the Sportsroyals Stair Stepper is a highlight. Across more than 4,700 ratings, the oversized pedals, resistance bands, and reasonable price has made it a favorite on the site. Customers frequently highlight its quiet — “silent,” according to some — operation. 

Although it doesn’t have adjustable resistance, several beginner users said that it has helped them start a new cardio routine. One customer titled their review, “Great Way to Start Exercising” and said, “This is such a great way to start somewhere!” 

With the included resistance bands, you can recruit upper body muscles for lateral raises, shoulder presses, and biceps exercises. These can also be removed for use at a standing desk or to focus on your glutes or hamstrings.

At $139.99, it’s roughly $30 less expensive than the average mini stair stepper. It still, however, includes an LED monitor on the base. A quick glance down toward your feet allows you to keep track of your step count, time elapsed, and calories burned.

It’s not all rainbows and butterflies for that digital monitor, though. A common issue among Amazon customers seems to be an issue that causes the numbers to sporadically flash or stop working altogether. Similarly, customers have also called out a few other durability issues, including cracking plastic or loosening screws.

Best Mini Stair Stepper for Heavy People: Xiser Pro Trainer

Because mini stair steppers tend to be such small cardio machines, their maximum user weight capacities average between 250 and 300 pounds. What sets the Xiser Pro Trainer apart among these compact machines is a 400-pound weight capacity — more than many full-sized stair climbers or ellipticals — that allows heavier users the opportunity to safely reap the benefits of cardio exercise. (2)

[Related: ​​The 7 Best Compact Ellipticals of 2024]

Unlike many other affordable options, the Pro Trainer is built with an aircraft-grade aluminum alloy that many customers say can support stable and quiet workouts. Despite its durable frame, it weighs just 13.5 pounds, roughly 4 pounds lighter than the average mini stepper we’ve tested.

All this quality doesn’t come cheap, though. At $577, it is by far the priciest model on our list, costing more than twice the amount of the average stair stepper. While customers appreciate its quality construction, some have had issues with customer service. 

When one reached out to customer service, they found them to be a bit dismissive regarding concerns about noise. “I inquired with Xiser customer service within a few weeks of purchasing the unit and they indicated that, ‘The XISER should not be making any sounds,’” they said, “‘This has not been an issue, and therefore we have not bothered to put instructions on our xiser.com site regarding noise from an Xiser Trainer.’”

Best Mini Stair Stepper with Resistance Bands: Nordic Lifting Mini Stepper & Stair Climber Machine

The Nordic Lifting Mini Stepper & Stair Climber Machine’s three sets of resistance bands helped it claim this spot on our list. All three of the 20-inch, 28-inch, and 39-inch pairs of bands can be attached to the machine to add arm or shoulder exercises to your cardio session. Each band has a clip on each end that secures it to the base, as well as the included D-ring handles.

One customer explained that the 20-inch band also helped them stay balanced. “I do like the variety of resistance bands that it comes with and the short ones are great for balance. Once you get moving you can do arm curls as well.”

For anyone short on space, its miniscule 1.32-square-feet footprint means you can position this mini stair stepper just about anywhere you can stand upright. However, this ultra-compact design may be part of the reason that some users have reported stability issues. As one customer noted, “I was very optimistic about the product at first. The back rod for stability broke after 1 month.”

At just $103.49, though, it may be an accessible tool for kickstarting a cardio routine. That price tag is around $60 less than what you’ll find on the average stepper, so while some users mentioned a bit of noise during use, we think the three included pairs of resistance bands sets the Nordic Lifting Mini Stepper & Stair Climber Machine apart.

Best Budget Mini Stair Stepper: Sunny Health & Fitness Mini Stepper

At around $115 less than the typical mini stair stepper, the $49.99 Sunny Health & Fitness Mini Stepper was a no-brainer as our budget-friendly pick. Its stability, footprint, portability, and setup all earned a 4 out of 5 from our tester, and its 15.2-pound overall weight makes it simple to relocate or take in and out of storage.

It only occupies 1.36 square feet of floor space, which is around 63 percent less than the average mini stepper we’ve tested. That footprint is impressive considering it also offers an adjustable step length for varying the intensity of your workout. “It’s not a dramatic range, but for anyone just starting to exercise, it’s nice to have some adjustability,” said our testing, rating its ergonomics a 3.5 out of 5. 

Sunny Health & Fitness also includes a pair of resistance bands so you can add some bicep or forearm exercises to your mini stepper workout, but our tester was not impressed with the quality. “The bands are pretty weak,” they said. “It’s nice they included them, but if you’re planning on using bands regularly, you might want to spring for a better pair.”

A few consistent issues seemed to pop up among customers on Amazon. Most notably, customers noted squeaking noises after just a few uses. We didn’t experience this in our testing, but we did notice that the user manual states that after 15 minutes of use, you’ll need to hop off for around 30 minutes to let the hydraulics cool down.

What to Consider Before Buying a Mini Stair Stepper

As you peruse our list of the best mini stair steppers, keep in mind where exactly you’ll be using it, as well as where it will be stored. Also check its weight capacity, if it includes resistance bands, or if a mini stair stepper can even support the kind of exercise you want to do.

Available Space

Before jumping in to buy a mini stair stepper, consider just how much space you can devote to it and where you will likely use it. These machines don’t gobble up much floor space — our picks range from 1.32 to 2.97 square feet — but make sure to plan out where yours will be stored and used before committing to one.

Our tester using the Cubii Move.

As Capritto spells out, some of the best home gym equipment can be compact. Options like these make starting and maintaining a fitness routine possible for more people. “Compact home gym equipment saves space compared to standard home gym equipment,” she said. “For people who don’t have the space for regular home gym equipment but still want to exercise at home, compact items provide a solution.”

Weight Capacity

When you skim through the specs for each of these mini stair steppers, check for the weight capacity to ensure that you’ll be able to use it safely. The options on our list only weigh between 13.5 and 25.4 pounds, but they can support users who weigh between 220 and 400 pounds. If bringing home a mini stair stepper is your first step — see what I did there? — into fitness, double check the weight capacity before clicking checkout.

Intended Use

Mini steppers offer an accessible, low-impact form of cardio that is great for anyone coming off an injury or just starting out on their fitness journey. Given their compact nature, mini stair steppers can be limited in their range of intensity compared to traditional stair climbers, so consider how much of a challenge you want from your machine. 

Our tester adjusting the resistance on the Cubii Move.

Even though they may be small in stature, these machines aren’t just limited to cardio. If you go with a mini stepper with resistance bands, you can incorporate upper body exercises like hammer curls, bicep curls, and shoulder presses, without the additional expense of a pair of dumbbells. This way, you can get a total body workout like you would on an elliptical or a vertical climber. 

Mini Stepper Vs. Stair Stepper

While mini steppers are compact and ideal for home use, traditional stair steppers (or stair climbers) have large steps that mimic walking up an actual flight of stairs. A key difference is that on a mini stepper, your feet will never actually lift off the pedals, making them great options for those needing low-impact cardio or anyone with joint or back problems. 

The controls on the Cubii Move.

Stair steppers are also typically rather large — around 60 to 70 inches tall — so you’ll most often see them in commercial or boutique gyms. Because they have larger motors and hydraulic systems, they can be used for extended periods without overheating, unlike mini steppers. Both can provide an effective cardio workout, but you’ll get higher intensity — along with a much higher price tag — on a traditional stair stepper.

Benefits of Mini Stair Steppers

Beyond saving you money compared to larger home equipment, mini stair steppers can also save you some precious floor space. Being able to stow yours away in a closet or under a bed also makes working cardio into a busy schedule that much easier. Take a look at some of the benefits of the best mini stair steppers.

[Related: The 12 Best Budget Home Gym Equipment]

When she assessed compact gym equipment for BarBend, expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, laid out who can most benefit from cardio exercise machines like mini stair steppers. “People who want to exercise at home but don’t have a lot of space to dedicate to a home gym can benefit from compact gym equipment. People who travel frequently can, too.”

Convenient Cardio Exercise

The compact nature of mini stair steppers offers a unique and convenient way to cash in on the health benefits of cardio exercise like decreased blood pressure and risk of heart disease. (1) Because these machines only take up a few square feet of floor space, they can be used just about anywhere you can stand upright. 

Our tester tracking their metrics on the Cubii Move.

Under-desk steppers also open up the possibility of burning calories during work or even while watching TV. Whether you’re standing or seated, your feet won’t be leaving the pedals as you step, making mini stair steppers ideal for those with chronic knee or back issues who need low-impact exercise.

Saves Space

Most mini stair steppers only take up around 1.5 to 2.5 square feet of floor space, making them some of the smallest pieces of home gym equipment available. You may not reach the same intensity as you would on heftier fitness equipment like treadmills or ellipticals, but you’ll save a lot of space and a lot of cash. Unfortunately, not many people have the budget or space to load up on home gym equipment.

That said, our expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC highlighted that compact equipment like mini stair steppers allow athletes to make use of every inch of their space. “Many people are making do with what they have: A corner of their bedroom, a slice of living room, maybe a spare walk-in closet,” she says. 

Accessible At-Home Workouts

For people just starting to get into a regular fitness routine, mini stair steppers offer a low barrier of entry to cardio exercise. Despite their tiny footprints and overall weights — most are between 15 and 25 pounds — some models can support athletes up to 400 pounds. They also allow people short on space, time, or cash to work in short sweats from home or elsewhere. 

Being so compact and lightweight makes these machines extremely portable around the house or even while traveling. “If you travel a lot, certain compact gym items can help you keep fit on the road,” says Capritto.

Final Word

When you take a look around your home and don’t see much space, something like a mini stair stepper might be the piece of fitness equipment you’ve been looking for. Because your feet never rise off the pedals, you can get your heart pumping while keeping the impact on your knees and back to a minimum. These miniscule machines eat up just a tiny fraction of your floor space, as well as just a tiny fraction of your budget.

As you peruse our list, think about what elements of a mini stair stepper are must-haves. Do you need a model with a higher weight capacity? What about an option with resistance bands to add upper-body exercises to your cardio? All of our picks feature compact designs and quality materials that make for a stable workout. If you think a mini stair stepper might be the first — you knew I was going to say it — step towards your fitness goals, take a look at our favorites.

FAQs

References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. 

Mersy D. J. (1991). Health benefits of aerobic exercise. Postgraduate medicine, 90(1), 103–112.

The post The 6 Best Mini Stair Steppers of 2024, According to Our Experts appeared first on BarBend.

The hard part is over: You got one of the best ellipticals and you’ve developed a regular cardio routine. That’s great, but having a regular elliptical routine means having a regular maintenance routine, so you’ll be wanting a lubricant to accompany your shiny new purchase. A little bit of lubrication in the right spot can cut down on the annoying noises that come with wear and tear, and also prolong the life of your elliptical machine. That translates to more bang for your buck.

At BarBend, our team of certified fitness professionals have been assembling, using, and maintaining ellipticals, treadmills, rowers, and more for years. During that time, we’ve learned that, just like you have to regularly change your car’s oil and replace your HVAC filter, you also have to routinely tend to your fitness equipment. Whether you are a gym owner in charge of multiple ellipticals or have owned one for three to six months (hint, hint), we think these lubes are great options to keep yours running smoothly for a long time. Read on to check out our picks for the best lubricants for ellipticals.

The 4 Best Lubricants for Ellipticals of 2024

Best Lubricant for Ellipticals Overall: Horizon Fitness 3-Pack Silicone Treadmill Lubricant

Best Lubricant for Ellipticals With Applicator Tube: Noosa Life Treadmill Belt Lubricant

Best Squeeze Bottle Lubricant for Ellipticals: Impresa Treadmill Belt Lubricant

Best Aerosol Spray Lubricant for Ellipticals: WD-40 Specialist White Lithium Grease Spray

How We Tested and Chose the Best Lubricants for Ellipticals

The BarBend team is made up of gym owners, certified personal trainers, and fitness professionals who know what it means to care for at-home and commercial gym equipment. Drawing upon our own experiences and research, we worked to ensure the lubricants we included on our list were made of safe and effective ingredients that can tend to moving parts like wheels, ramps, and drive belts without irritating the user. 

Whether you are traversing a crowded home gym or climbing around a pile of toys, the right type of bottle or nozzle can make the application process much easier. We included options that offer applicator tubes, multi-bottle packs, and one white lithium grease spray for metal-to-metal connection points. Read on to see if one of these lubricants is a good fit for maintaining your elliptical.

Type of Lubricant

When it comes to lubricants, there are two types that your elliptical will need to ensure it keeps on keepin’ on — 100-percent silicone and white lithium grease. For the wheels, ramps, and bars that facilitate the elliptical movement of the pedals, liquid silicone can help prevent the annoying squeaking or grinding noise that comes with wearing parts. (1) Even on the best treadmills, rowers, and ellipticals, noises like these can be a sign that the moving parts on your machine are due for lubrication.

In addition to being a sick name for a hair band, white lithium grease can prevent wear and tear of the metal-on-metal connections on your elliptical. Your elliptical may use sealed bearings, which don’t need to be lubricated at all, but if they aren’t sealed and begin to squeak, white lithium grease is the grease for you. (1)

Application Method

If bending, contorting, and reaching to find the spot to lubricate your elliptical seems easier than moving it, we have good news. The options on our list come with flexible applicator tubes, including squeeze bottles and aerosol sprays. During our research, we drew on our experience and customer reviews to ascertain which application methods made it easy to apply lubricant in tight areas, along with broad surfaces like ramps and rails.

Value

Since you’ll only need to lubricate your elliptical every four to six months, there’s no need to pay a premium. The lubricants we included here have multiple household uses, but if you do exclusively use it for your elliptical, you should be set for years. These options offer solid value for both home elliptical users hearing their first squeak and gym owners tending to the best rowing machines, treadmills, and ellipticals. 

Best Lubricant for Ellipticals Overall: Horizon Fitness 3-Pack Silicone Treadmill Lubricant

Horizon Fitness’ Silicone Treadmill Lubricant uses a 100-percent silicone formula to reduce the wear and tear brought on by regular use, while also helping to cut down on noise during an elliptical workout. Its thick consistency makes it easy to apply, and just a small amount can be enough for effective lubrication.

Depending on your elliptical, you’ll need to lubricate the ramp, wheels, or rails every four to six months, so three 1.7-ounce bottles, combined with its thick consistency, should be enough to last for years. (1) The $24 price point may seem high, but if you’re expecting to sweat on your elliptical for many years to come — or maintaining multiple ellipticals, treadmills, or exercise bikes — the three bottles in this pack might be the way to go.

[Related: The 10 Best Exercise Bikes of 2024]

Since the lubricant itself is a bit thick, some users reported that it was difficult to actually squeeze out of the bottle. This could be an issue if your elliptical is surrounded by other gym equipment and you need to stretch uncomfortably to reach the points that need to be lubricated. Straining just to get the lubricant out of the bottle can be tougher when you’re already in an uncomfortable position. 

This three-pack would be ideal for gym owners or anyone maintaining multiple ellipticals, treadmills, or cardio machines. At $4.70 per ounce, it’s pricier than other options, but for a Costco-sized haul of lubricant for your elliptical, we think Horizon Fitness’ Silicone Treadmill Lubricant is a solid value.

Best Lubricant for Ellipticals With Applicator Tube: Noosa Life Treadmill Belt Lubricant

Between wheels, ramps, and steel bars, there are places on your elliptical that can be a pain to reach. Whether you need to maneuver around a home gym or your kid’s toys, the applicator tube on the Noosa Life Treadmill Belt Lubricant can help you reach friction points that may be just out of reach.

Customers who applied this 100-percent silicone lubricant to their rails reported a reduction in noise. “Works great on my Schwinn Elliptical. No drag or noise on the rails,” noted one review. Its formula is also inherently odorless and nontoxic, which is good to know for when your kids come looking for those toys.

When paired with regular cleaning, applying this lubricant every four to six months can prolong the life of your elliptical. The sweat and dust that builds up on your machine can cause corrosion and impact its mechanics, while routine lubrication can slow down the inevitable wear on moving parts like wheels, rails, and ramps to keep them in working order. (2)

Because the applicator tube attaches to the nozzle, the connection point may see some leaking if it’s not securely fastened before each use. Some users also noted that keeping the tube straight during use was an issue, as well. 

“The flexible tube was a bit difficult to keep straight and to tell exactly where the lubricant was going,” one customer reported. “I put on a headlamp and the extra light helped me see what was going on.”

Best Squeeze Bottle Lubricant for Ellipticals: Impresa Treadmill Belt Lubricant

The Impresa Treadmill Belt Lubricant stands out for its EZ-Squeeze bottle and twisting top that supports easy application. While some options include extended applicator tubes, this bottle may be ideal for reaching points of friction at awkward angles. According to customers, the thick 100-percent silicone lubricant helped reduce noise during use.

[Related: The 7 Best Compact Ellipticals of 2024]

Users appreciated that there was no smell and the nontoxic formula may give parents and pet owners some peace of mind. Other customers also pointed out that their bottles leaked a little, with one three-star review noting, “I would have given 5 stars if it came with a longer applicator. They tell you the product will leak and it does — not terribly, but annoying.” 

For $9.99, you’ll receive one four-ounce bottle, but multiple customers said that theirs lasted for a long time. “I highly recommend this for anyone with exercise equipment since it’s affordable and long lasting,” said one user. “I think this is a must have.”

Impresa says that although it’s designed for treadmills, its American-made formula is suitable for ellipticals as well. They also claim that it works with many popular brands, including NordicTrack, ProForm, and Sole. While we can’t verify this claim ourselves, its formula can support the regular maintenance of the wheels, ramps, and steel bars of the average elliptical.

Best Aerosol Spray Lubricant for Ellipticals: WD-40 Specialist White Lithium Grease Spray

Whether you use the spray or narrow stream provided by the straw, WD-40’s Specialist White Lithium Grease Spray is our pick for the best aerosol spray to lubricate your treadmill. White lithium grease is ideal for metal-to-metal applications, so while it can lubricate the bushings on your elliptical, be careful not to apply it to the wheels, ramps, or tracks. (1)

[Related: The 8 Best Commercial Ellipticals of 2024]

Much like your knee or elbow needs cartilage to cushion the counteracting movements of your bones, bushings can cushion the “joint” between two moving metal parts. This can reduce the friction between those parts and slow down long-term wear and tear. 

While this spray isn’t designed specifically for ellipticals, it can be used for them whenever the connections between metal parts need to be greased to reduce squeaking or grinding sounds.

However, some users mentioned that it was tough to spray just a tiny amount. Since your elliptical bushings won’t need much grease, take a few practice sprays to ensure you don’t overapply. When you spray through the straw or the nozzle, the liquid grease quickly dries to form a protective coating that can extend the life of your elliptical while also cutting down on noise in the short term.

This white lithium grease is $6.98 per can — and just $0.70 per ounce. It’s very affordable, but remember, it should only be used for metal-on-metal connections — like the bushings on your elliptical. It also can’t be returned through Amazon due to safety reasons.

What to Consider Before Buying Lubricants for Ellipticals

Before choosing a lubricant for your elliptical, think about how you’ll need to apply it — squeeze bottle, applicator tube, or spray — as well as how you’ll reach those points of friction. Our expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, points out that you’ll also want to consider whether you’ll be able to keep up with the required maintenance. 

[Related: Build Your Own Iron Paradise With The Best Home Gym Equipment]

“Machines require maintenance, such as cleaning and lubrication,” she said. “It’ll be helpful to understand the maintenance requirements ahead of time, so you don’t purchase something you can’t keep up with,” she says. Here are a few considerations to keep in mind when you start looking for an elliptical lubricant.

Application Type

Depending on where your elliptical is, reaching the points on the machine that need lubrication may be easier with an applicator tube, squeeze bottle, or spray. Before you choose a lubricant, identify where these points are and make a plan for how much you’ll need to bend and contort to apply it. 

If you’re climbing over a collection of home gym equipment, you may need an extended tube. However, for wider areas like ramps or rails, a spray could be a more efficient and effective way to lubricate your elliptical.

Friction Points

As you rack up the miles, the wheels, ramps, rails, and bushings are all working to support the elliptical movement of the pedals and reduce as much noise as possible. Imagine if you put off changing the oil in your car. It would still run, but the longer those parts operate without lube, the more likely you’ll face functionality problems down the road. 

[Related: The 7 Best Budget Treadmills]

After identifying how many places you’ll need to lubricate, then estimate how much lubricant you’ll need to keep those moving parts running smoothly. Your machine likely has either wheels that ride on narrow ramps or that glide along steel rails. It also probably uses bushings at the connection points between moving metal parts. 

Regular lubrication can help slow down the wear and tear on moving parts that constantly rub against one another, but it needs to be paired with regular cleaning to prevent corrosion brought on by dust, dirt, and sweat. Using gentle cleaning supplies like a mild soap, warm water, and a microfiber cloth will prevent damage to your elliptical’s surfaces. (2)

Frequency of Use

If your elliptical mainly serves as an expensive coat rack, you may not need to worry about lubricating it very often. If you’re using it regularly, however, you should lubricate it regularly. 

We recommend lubricating your machine every three to six months, but if you are spending an hour a day using your elliptical, your preventative maintenance should skew toward the three-month end of that range. If you’re logging an hour a week on your cardio machine, you may be fine with a six-month maintenance schedule.

How Much Do the Best Lubricants for Ellipticals Cost?

Depending on the size of the bottle or mode of application, lubricants for ellipticals can range anywhere from roughly $7 to $24. Some come in packs of multiple bottles, while others include just a small amount. Use the chart below to size up the price difference between the picks on our list.

Our top pick, the Horizon Fitness Silicone Treadmill Lubricant, comes in a pack of three 1.7-ounce bottles, totaling up to 5.1 total ounces, which is $4.70 per ounce. This is the priciest option per ounce, but for gym owners maintaining multiple machines, or for anyone who really racks up the miles, buying in bulk may be the way to go. 

At the other end of the range for 100-percent silicone options is the Impresa Treadmill Belt Lubricant, which comes in one four-ounce bottle and costs $2.50 per ounce. The EZ-Squeeze bottle and precision twist top may offer a bit more control than other options during application.

[Related: The Best Under-Desk Treadmills for Your Office]

The most affordable option on our list — WD-40 Specialist White Lithium Grease Spray — is not for the wheels, ramps, rails, or drive belt on your elliptical. You should only use this spray for tending to metal bushings or other metal-to-metal connection points. 

Benefits of Lubricants for Ellipticals

When you regularly lubricate your elliptical, you’ll be slowing down the wear and tear of the wheels, ramps, rails, and drive belts that make your machine go. This simple practice can also help reduce irritating squeaks and rumbles and prevent overheating. Check out a few of the benefits of lubricating your elliptical.

Prolonged Use

As gym owner and certified personal trainer Kate Meier, NASM-CPT, USAW-L1, CF-L1, notes, regularly maintaining your elliptical can help prevent major issues from manifesting over the life of your machine. Translation: more value for your hard-earned cash. 

“Your equipment will be good to you if you’re good to it,” she says. “Lubricating an elliptical on the ramp and wheels keeps the pedals moving smoothly and could potentially elongate the life of the machine by reducing unnecessary wear and tear.”

For the price of a bottle of lubricant and a few minutes of your time every three to six months, regular lubrication of the wheels, ramps, drive belt, and bushings can keep your elliptical — along with your bank account — happy and healthy for the long term. 

Smoother Operation

The moving parts of your elliptical — wheels, ramp, rails, drive belt, and bushings — are in constant motion and creating consistent friction. Like the brakes in your car or hinges on your doors, they need a bit of lubrication to keep them working smoothly and quietly. As these parts rub or glide against each other, they can generate friction and create noise. It can be annoying, sure, but it can also indicate that those friction points are a little dry. Adding a touch of lubricant can reduce the friction between the parts, thus cutting down on noise during a workout.

Prevent Overheating

Part of caring for the moving parts on your elliptical is to prevent overheating, which can quickly cause damage. Lubricating your elliptical every three to six months creates a buffer between parts that can help prevent the build up of heat during operation. (1)

[Related: The 10 Best Treadmills for Walking, Researched and Tested by Our Team]

Just like when you rub your hands together to warm them up, the wheels, ramps, rails, or drive belts create friction that is converted into heat energy. Whether it’s the drive belt of an elliptical or tread belt on a treadmill, these moving parts need to be maintained to keep them running smoothly. A little bit of lubricant between the parts can reduce the friction that causes overheating.

Final Word

For any elliptical, regular maintenance can help reduce loud squeaks or rumbles during use and help you get more for your money by prolonging its overall lifespan. While it’s easy to just step aboard and press “go,” it’s important to note that the wheels, ramps, rails, drive belts, and metal bushings on your machine need care to keep functioning properly. 

To keep your machine in tip-top shape, adding a bit of a buffer between these moving parts by lubricating them every few months can go a long way. We think using one of the best lubricants for ellipticals is well worth the few minutes it takes to apply to these points of friction because it can result in a more enjoyable, safer elliptical experience. If you’d prefer to add a few drops of lubricant to your elliptical instead of taking on a major repair, check out our picks.

FAQs

References

Stevenson, C. (2023, May 5). How to lubricate your elliptical? where, why & how to tips. How to Lubricate Your Elliptical? Where, Why & How To Tips. https://www.treadmilldoctor.com/blog/how-why-and-where-to-lubricate-an-elliptical 

L., A. (2024, April 1). Elliptical maintenance 101: Tips for longevity and Peak Performance. NutroOne. https://nutroone.com/en/2024/04/01/elliptical-maintenance-tips/ 

The post The 4 Best Lubricants for Ellipticals of 2024, Approved by Our Experts appeared first on BarBend.

Anyone who gets into the gym and picks up weights is typically concerned with two things: Lifting heavier weights for more reps. 

Progressive overload — doing more than you did last time, session to session — is the method you’ll employ to get stronger and bigger. To see results, you’ll need to be consistent in the gym, follow a thoughtful workout plan, and develop muscular endurance — the ability to ward off fatigue during sets and recover more quickly between workouts. Here’s what you need to know.

What Is Muscular Endurance?

Muscular endurance refers to how long you can do a set of an exercise before you hit failure from fatigue. 

Many people measure this by the number of reps they can get to. Another way to measure muscle endurance is by tracking the time you can hold a position, like a plank. 

Muscular endurance training typically uses shorter rest times to challenge your muscle fibers differently than heavier resistance training and longer rest periods.

Types of Muscular Endurance

There are three main forms of resistance training involving some kind of muscular endurance. Isometric, isotonic, and isokinetic forms of physical activity all offer unique challenges to add to your muscle endurance routine. Isometric and isotonic moves pop up the most in workout programs.

Isometric: Isometric exercises and contractions have you produce force without a change in the length of your targeted muscle. For example, a plank produces force at the abdominals to prevent your back from arching, but you stay locked in one position.

Isotonic: Isotonic exercise refers to the mass majority of resistance training performed in the gym. It is where repetitions are performed with consistent resistance, like during a bodyweight squat.

Isokinetic: Isokinetic exercise is a slightly rarer type of training and may require special equipment. Isokinetic exercise is when you maintain a specific pace and resistance of each repetition, regardless of the position, through the range of motion, such as an isokinetic leg extension.

Why Is Muscular Endurance Important?

Even if your primary goal is to gain muscle size and strength, improving your muscular endurance will help. It’ll give you a baseline of strength, is a fantastic tool for training your stabilizers, and improves technique.

Establish a Strong Training Foundation

Beginners are in for quite a treat in the gains department when starting in the gym. The first several months (and even years) contain rapid gains. That said, you’ve still got to spend time learning the fundamentals and building up a base of strength.

Using a muscular endurance-style program is a great way to start building your form and strength levels from the ground up. From fueling hypertrophy to getting stronger at key movement patterns and strengthening individual muscle groups, higher repetition sets that use full-body exercises and calisthenics are some of the best ways to set yourself up for long-term success.

You’ll Become More Stable

Large muscle groups are responsible for producing lots of force during exercise. The back squat, for example, demands massive effort from your glutes, quads, and hamstrings to get you back up to standing position. However, your stabilizers (like your transverse abdominis and erector spinae) support these larger muscles, providing a secure base from which to produce their force.

The health benefits of this increased stability are big across your entire body. Muscular endurance is a key component of joint stability, helping your joints handle the movement patterns associated with big strength efforts. In this way, high-rep bodyweight exercises can help you stave off potential plateaus or injuries. 

Improve Your Lifting Technique

The more repetitions you perform with proper form, the more ingrained the technique becomes. From managing injury risk to practicing tough movement patterns, there’s a lot to gain from being as technically sound as possible.

Muscle endurance facilitates what’s called greasing the groove (a powerlifting saying that refers to practicing a specific lift over and over) because you’ll perform a lot of reps with (relatively) light weights. Think: around 60 percent of your one-rep max, for upwards of 15 reps (depending on your experience level and the exercise — more on that below). You’ll experience the feeling of fatigue under a specific movement pattern. The end result: you’ll better understand the warning signs of technique breakdown in the future.

Yes, even if you want to get big and strong, building up your muscular endurance will help. It’ll give you a baseline of strength to start with, is a fantastic tool for training your stabilizers, and improves technique to boot.

Best Muscular Endurance Exercises

Push-Up

Bodyweight Squat

Pull-Up

Dead Hang

Sit-Up

Overhead Carry

Plank

Step-Up

Walking Lunge

Kettlebell Swing

1. Push-Up

[Read More: One-Month Push-Up Workout Plan for More Push-Ups]

The push-up is a quintessential upper-body exercise. It combines the major pushing muscles (shoulders, chest, and triceps) and your core into a highly effective movement. While it usually starts as a strength or skill exercise, as you gain strength, it can become an effective endurance-builder for your torso muscles. 

How to Do It: 

Reach your arms straight ahead of your body while in the standing position. Pin your shoulders back and down — this is your grip width.

Get on your knees and place your hands on the floor in the grip positioning you just established.

Brace your core and pop up onto the balls of your feet with straight, locked out legs. Have your feet shoulder-width apart or close together for a bigger challenge.

Stabilize your whole body and bend your elbows under control. Once you reach approximately 90 degrees of elbow flexion, push back up to the starting position.

Repeat for repetitions.

[Check out our push-up guide for everything you need to know.]

Modifications

Make it Easier: Perform them from the knees instead of the balls of your feet. Alternatively, do them on an incline using a bench, or slowly scale the height of your incline using a Smith machine. Another option is to set up a band on the squat rack safety arms and use the band to reduce resistance as you lower yourself into each repetition.

Make it Harder: Extend the range of motion or adding resistance. Place your hands on a slightly elevated surface (bumper plates work well here) to create a deficit push-up. Likewise, have someone place a light plate on your back to add resistance.

2. Bodyweight Squat

[Read More: The Best Glute Workout Exercises, With Tips From Our Experts]

You likely do it every day in one way or another, even if it’s just to settle in for a Netflix marathon on the couch. The squat is one of the most beneficial and popular exercises out there. It recruits an absolute ton of muscle mass and requires a solid amount of coordination. While you build the muscular endurance of your lower body, bodyweight squats serve as a foundation for endless squat variations in your future.

How to Do It: 

Set your stance by placing your feet hip-to-shoulder width apart with your toes straight ahead or slightly turned out to comfort.

Place your hands in a cross-arm position, with your left arm on your right shoulder and vice versa.

Brace your core, tighten your legs, and lower yourself into the bottom position.

Once your hips break parallel with the floor, push back up to the starting position. Repeat for repetitions.

Modifications

Make it Easier: Make the bodyweight squat easier by using a plyo box as a target for your depth. Alternatively, reduce the difficulty by grabbing a set of TRX straps to help stabilize you throughout the range of motion as you build your endurance.

Make it Harder: Up the ante by adding resistance. The natural progression of your bodyweight squat is the goblet squat — simply grab a dumbbell.

3. Pull-Up

[Read More: The Best Shoulder Exercises, + 4 Workouts From a CPT]

Pull-ups might be intimidating, but they’re well worth the effort. From inspirational movie montages to gains with minimalist equipment, the pull-up offers a ton of upper-body muscle mass and strength building. They won’t come easy, but cranking them out will bring you unprecedented back strength (and bragging rights).

How to Do It: 

Grab a pull-up bar using an overhand grip just outside of shoulder width.

Perform a dead hang and stabilize against any unnecessary body sway. This is your starting position.

Set your shoulder blades back and down to stabilize your shoulder joints. 

Brace your core and pull with your arms, lats, and traps. 

Raise yourself to the bar and lower yourself back to the starting position under control.

[Check out our pull-up guide for everything you need to know.]

Modifications

Make it Easier: A change of grip placement makes a huge difference in your stability and muscle emphasis. Try an underhand grip or neutral grip to help build towards overhand pull-ups. You may also use assistance from a resistance band.

Make it Harder: One of the easiest ways to make your pull-ups harder is by adding resistance. Attach a plate or two to a dip belt to hang from your waist and test out weighted pull-ups.

4. Dead Hang

Your grip is an often unsung hero of training. Without a strong and durable set of hands and forearms, you won’t be able to hold onto the weight during many heavier-loaded exercises. Thankfully, training the dead hang is a straightforward way to build up your grip. You literally just have to hang on.

How to Do It: 

Grab onto a pull-up bar using a double-overhand grip with your hands about shoulder-width apart.

Lower yourself into a stationary dead hang position, with no body sway.

Hold this isometric contraction for as long as possible.

Modifications

Make it Easier: Apply a band to your dead hang in a similar way you would for a band-assisted pull-up. Reduce the overall body weight challenge to your hand grip and build it up from there.

Make it Harder: Try to perform your dead hang training using towels wrapped around the bar instead of the straight bar itself. Loop a towel around the bar (one for each hand) and hang from them instead.

5. Sit-Up

Sit-ups are oft-maligned as a vanity exercise naively done to help develop a six-pack. But sit-ups, done properly, can be a fantastic way to establish core muscular endurance. With no equipment needed, you can lie down and bang out some core durability from anywhere.

How to Do It: 

Lie down on your back with your legs bent to about 45 degrees and keep your feet flat on the floor.

Keep your chin tucked and contract your abdominals to bring your upper body into a sitting position. Press your feet into the floor.

Squeeze your abs and slowly return to the starting position.

[Check out our sit-up guide for everything you need to know.]

Modifications

Make it Easier: Try placing your heels on a bench and creating a 90-degree angle at your knees to reduce the resistance you feel during the sit-up.

Make it Harder: Extend the range of motion of your sit-ups by performing them on an exercise ball instead of flat ground. Arch your back around the exercise ball to increase the distance of each rep.

6. Overhead Carry

[Read More: The Best Forearm Exercises for Strength, Plus 4 Workouts]

Shoulder stability is one of the most important factors in long-term upper-body training success. Your rotator cuff is often the target of smaller band-based exercises but is also pumped up quite significantly by using muscular endurance exercises. The overhead carry integrates your shoulder stabilizers beautifully into a core exercise that fits into your workout.

How to Do It: 

Grab a pair of dumbbells or kettlebells.

Place a dumbbell or kettlebell in each hand and raise them to a locked-out overhead position.

Protract your shoulder blades straight up and hold this position for the duration of the carry.

Walk forward in a controlled fashion, bracing your core and maintaining a locked-out shoulder until you cannot maintain that position any longer.

[Check out our overhead carry guide for everything you need to know.]

Modifications

Make it Easier: Start with something simple such as just the weight of your arms. Aim to hold them fully locked out in protraction for a predetermined step count to build your base.

Make it Harder: Make the overhead carry harder by using a kettlebell turned upside down (in the “bottoms-up kettlebell” position). Hold the handle in your hands with the bell portion facing upwards as you walk.

7. Plank

[Read More: The Best Ab Exercises, Plus 4 Ab Workout Routines From a Trainer]

The plank may be one of the most recognizable exercises in any program. From yoga lovers to powerlifters, pretty much every athlete has used one form of plank or another. The plank recruits your major muscle groups to stabilize against spinal extension for an extended period of time. That’s good, because it’s perhaps one of the most important postural endurance components for life and lifting alike.

How to Do It: 

Set up in a push-up position face down on the floor.

Clasp your hands together to make a triangle out of your forearms, with your forearms resting on the ground. Alternatively, you can keep your hands on the ground with your arms straight out.

Brace your shoulders, abs, quads, and glutes.

Pop up onto the balls of your feet and hold full body tension for as long as possible.

[Check out our plank guide for everything you need to know.]

Modifications

Make it Easier: Perform the plank from your knees or using an elevated surface for your hands or forearms to reduce the resistance experienced by your core.

Make it Harder: Widen your feet placement, arm placement, or both to increase the challenge of your plank.

8. Step-Up

[Read More: The Best Leg Exercises for Muscle & Strength, According to a PhD]

A step-up is an often slept-on training tool — but don’t step away from it too soon. From strength training to muscular endurance, the step-up is a pretty low barrier-to-entry exercise that has tremendous benefits. Individually challenging each leg and incorporating core, coordination, and stamina…what’s not to love?

How to Do It: 

Set up a step-up platform that allows your leg to reach about 90 degrees of knee bend on each repetition.

Step onto the platform one foot at a time, lifting yourself onto the surface with one leg and then bringing the second leg along with it.

Step down in the same sequence as you stepped up originally.

Repeat for even repetitions per side, alternating the lead leg on each repetition.

[Check out our step-up guide for everything you need to know.]

Modifications

Make it Easier: To reduce the coordination needed, perform all repetitions on one leg before alternating to the opposite side. However, this might fatigue your leg more quickly. Perform your reps next to a wall or stable squat rack to use for balance support.

Make it Harder: Add resistance to your step-ups to increase the challenge. Try holding onto a dumbbell in each hand or in the goblet position.

9. Walking Lunge

[Read More: The Best Adjustable Dumbbells for Your Home Gym]

You know what they say: Death, taxes, and lunges. The walking lunge breaks up your lower body resistance training into unilateral efforts. Benefits abound. From mobility and single-leg stability, you’ll also build strength and coordination. Without much complexity at all, the walking lunge is a cardiovascular and muscle endurance tool all at once.

How to Do It: 

Stand tall and place your hand on your hips.

Tighten your legs, brace your core, and take a long stride forward.

Aim to maintain about 90 degrees of knee bend in the lead leg per repetition. 

Stand back up by driving through both legs, with most effort on the lead leg.

Bring your back leg back to center between each repetition. Alternate which leg takes the forward stride per repetition.

[Check out our walking lunge guide for everything you need to know.]

Modifications

Make it Easier: If you struggle with stability or coordination, try the reverse stationary lunge modification first.

Make it Harder: The walking lunge has endless modifications to increase the challenge, most of which include adding load. Try using dumbbells and kettlebells in various positions (from alongside the body to an overhead or front rack position) to make them more difficult.

10. Kettlebell Swing

Kettlebell swings are a legendary exercise for muscular endurance. They take the core movement pattern of a hip hinge and transform it into one of the most wildly effective full-body exercises around. From your posterior chain to your heart, nothing escapes a good kettlebell swing workout.

How to Do It: 

Grip a kettlebell by the handle using both hands.

Stand tall and brace your core. Set your foot stance shoulder-width apart. Place your feet straight forward or slightly turned out.

Slide your hips backward into the hinge position. Snap the bell back behind you like you’re hiking a football (but don’t let go). Keep the bell above your knees, with your forearms contacting your inner thighs. 

Explosively contract your hips, glutes, and hamstrings to propel the kettlebell forward.

Maintain your brace and, once your softly bent arms reach chest height, allow the kettlebell to drag you back into the bottom position. Guide the bell back between your legs again and repeat for repetitions.

Modifications

Make it Easier: Try breaking your kettlebell swing sets up into smaller bursts as you refine your technique and build your confidence.

Make it Harder: Make the kettlebell swing harder by using two bells at the same time. You can also do alternating swings by starting the lift with one arm, then switching hands mid-swing.

How to Program for Improved Muscular Endurance

You could just bang out high-rep set after high-rep set. But circuit training takes a toll on your muscle’s ability to recover. Program wisely for the most bang for your proverbial buck.

Manipulate Your Rest Periods

Typical weight room sessions — think, deadlifting days — are high-intensity with long rest periods and heavier loads. The goal is to build as much strength or muscle as possible. That makes sense for getting strong.

But many strength athletes have one fear (aside from cardio training): that shortening the rest periods and using correspondingly higher reps and lighter weights will somehow make you weaker and smaller. Rest assured: it won’t.

[Read More: How to do 100 Push-ups a Day, Advice and Programming from a CPT]

Using shorter rest periods and higher repetitions lets you focus more on building endurance than max-out strength, sure. But research has started to point out that given enough effort, even lactate and aerobic training styles help with muscle building along the way. (1)

The tl;dr? Use lighter weights, around 60 percent of your max, or just your body weight to max out your reps and build that endurance. But as long as you’re cranking up the effort, you stand to gain muscle and even strength, too.

Use Multi-Joint Movements

There’s no way around it — you almost always need multi-joint exercises (like the ones on our list) for full-body development. And full-body includes your heart. Compared to single-joint moves, multi-joint movements like the ones we’re recommending here can boost your cardiovascular endurance, too. (2) 

[Read More: The Best Cable Machines for Small Spaces, Bodybuilders, and More]

So, make sure you’re not just thinking of muscular endurance as endless sets of high-rep cable curls (though those are cool, too). Get that full-body involvement in, and you’ll be setting yourself up for all-around success.

Also Program Isolation Movements

OK, it’s true: sometimes coaches contradict ourselves. While the best muscular endurance exercises are definitely those multi-joint moves we’re mostly talking about, you don’t want to only program them into your weight training.

Instead, make sure you’re peppering in isolation-style exercises like dead hangs and sit-ups, too. These can go a long way toward building that specific endurance in muscle groups that might otherwise get neglected or overpowered by bigger muscles and movements. 

[Read More: The Best Online Personal Trainers]

Unless an athlete is ready to try some pre-exhausting routines, I almost always recommend that my clients do their compound, multi-joint exercises first in their workout. That way, you’ll crank out pull-ups when you’re fresh and can save the single-joint curls for when you’re a bit more exhausted.

Don’t (Repeat: Don’t!) Neglect Your Grip

Your back and glutes are strong enough to crank out a CrossFit-style, high-rep deadlift workout. But…your grip tells a different tale. Don’t let your grip become the roadblock to your muscular endurance getting to the next level.

Use moves like dead hangs, pull-ups, kettlebell swings, overhead carries, and weighted walking lunges to really get a grip (get it?) on your endurance. With the exception of pull-ups — which you may want to do fresh — save these for the end of your sessions. You don’t want to pre-exhaust your grip and force your deadlift session to a halt before your bigger muscles feel it.

Sample Muscular Endurance Workout

Muscular endurance workouts take on many forms. Sometimes it’s all about long slogs on the treadmill. But in terms of strength training, you’re really able to lean into your creativity. One of the best ways to capture both local muscular and cardiovascular endurance benefits is by setting up a resistance training circuit.

The Workout

Here, I’ve chosen exercises for you that flow into each other seamlessly. They should account for full body engagement while not needing a ton of awkward transition movements in between. 

As a bonus, I’m giving your cardiovascular system a workout, too. (Starting with swings and lunges? Yeah. That’ll do it.).

Kettlebell Swing: 1 x 30 repetitions

Walking Lunge: 1 x 15 repetitions per leg

Pull-Up: 1 x AMRAP

Dead-Hang: 1 x max time

Push-Up: 1 x AMRAP

Plank: 1 x max time

Note: Perform this circuit as many times as possible within 30 minutes, resting as minimally as possible between rounds.

How Often to Do This Workout: This workout is full body and involves a lot of eccentric repetitions (for example, kettlebell swings and walking lunges). This means you’ll likely have a lot of soreness the day after. Start by performing this workout no more than twice per week.

Modifications

Make it Easier: Try using some of the exercise modifications provided above to allow higher repetition counts on your AMRAPs. For example, use incline push-ups or neutral grip pull-ups, especially as the rounds go on.

Make it Harder: Set a hard rest period timer of 30 seconds between rounds.

Frequently Asked Questions

Training for muscular endurance is something of a rare goal among bench press beasts and squat devotees. Here are some frequently asked questions to clarify what you need to know if you want to get started.

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.

References

Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. 

Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in physiology, 8, 1105.

The post What Is Muscular Endurance? (Plus the 10 Best Muscular Endurance Exercises) appeared first on BarBend.

The 2024 Asia Grand Prix (AGP) Pro Men’s Physique show is scheduled in Gyeonggi State, South Korea, on Sunday, April 28, 2024. This event is a 2024 Men’s Physique Olympia qualifying event. The winner becomes eligible to compete at the 60th Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024. 

Seven competitors representing four different nations will clash on stage. None have qualified for the 2024 Olympia yet. The roster of athletes is below:

2024 AGP Pro Men’s Physique Roster

Gantulga Altankhuyag (Mongolia)

Uiqu Huang (China)

Yoon Sung Lee (South Korea)

Jinbo Li (China)

Ajith Raja (India)

Woo Young Seo (South Korea)

Jian Song (China)

[Related: Men’s Physique Bodybuilder Ryan Terry’s Arm Workout to Get Jacked While Traveling]

[Related: Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps]

Yoon Sung Lee

Yoon Sung Lee of South Korea could be the early favorite for this event. He won the 2023 District of Fengshan Kaohsiung Pro show to qualify for that season’s Olympia. He finished the 2023 Men’s Physique Olympia tied for 16th place. His last appearance was at the 2023 Japan Pro, where he finished second to winner Jo Uezato. The fourth-year pro will be making his 2024 season debut at this event. He was third at this contest in 2023.

Jinbo Li

Jinbo Li won the 2022 Japan Pro — his lone pro career win thus far — which qualified him for that season’s Olympia. However, he did not compete at that event. Jinbo Li competed in one pro show in 2023, finishing fourth at the Mr. Big Evolution Pro.

Jinbo Li did not compete again for the rest of the 2023 season. This contest is his 2024 season debut.

Ajith Raja

Ajith Raja of India has only one pro show under his belt: the 2023 Sheru Classic India Pro, where he finished sixth overall. He had great shape then and has had several months to improve. This will be his first contest of the 2024 season, and he could be a contender if he shows enough definition to match that shape.

Featured Image: @ifbbpro_ys on Instagram

The post 2024 AGP Pro Men’s Physique Show Preview appeared first on BarBend.

While growing older can result in new aches and pains that can derail your fitness routine — I ate some chips the other day too aggressively and threw out my back — the best ellipticals offer a form of low-impact cardio that also brings your upper body in on the action. These machines can help lower blood pressure, boost your mood, and decrease the risk of heart disease while limiting stress on achy joints and injuries. (1)(2)

If you’re an older adult and interested in bringing an elliptical trainer into your home, you’ll find that the market is filled to the brim with options. To navigate these choices, you’ll need to know what sort of equipment will best suit you and your abilities. Do you need programming to help kick-start your routine? What about cushioning for a more comfortable ride? Our team of fitness pros tried and tested over 20 of the top ellipticals available and consulted with our experts to cut through the noise and bring you the best ellipticals for seniors. Here are our top picks.

The 7 Best Ellipticals for Seniors of 2024

Best Elliptical for Seniors Overall: NordicTrack AirGlide 14i

Most Sturdy Elliptical for Seniors: Sole E25

Best Elliptical for Seniors with Streaming: ProForm Pro HIIT H14

Best Beginner Elliptical for Seniors: Horizon EX-59

Best Budget Elliptical for Seniors: Sunny Health & Fitness SF E3912

Best Compact Elliptical for Seniors: Niceday Elliptical Machine

Best Under-Desk Elliptical for Seniors: Cubii GO

How We Tested and Chose the Best Ellipticals for Seniors

The BarBend team is stacked with fitness fanatics, from CrossFit coaches and certified personal trainers to gym owners who know a thing or two about the best cardio machines. We’ve gotten hands-on experience with over 23 different ellipticals, and to provide our findings, we’ve scored factors such as durability, workout experience, adjustability, and more on a scale from 1 (that’s bad) to 5 (that’s really good). The following are some of the areas we focused on when considering the best elliptical machines for seniors.

Portability: While not all of our choices can be easily moved from room to room, we wanted to make sure to provide a good selection of portable machines with transport wheels, handles, and reasonable weights of around 100 to 150 pounds. 

Durability: We took note of how each elliptical felt in use, making sure to highlight which ellipticals felt steady during high-intensity sessions and which ones had some shake or wobble. We also looked for machines built with high-quality materials like alloy steel and aluminum, with warranties that can protect your investment for years to come.

Comfort: The best ellipticals for seniors should emphasize comfort. We kept our eyes peeled for large cushioned pedals, multi-grip handles that allow for the most ergonomic hand placement, adjustable stride lengths, and flywheels of at least 16 to 20 pounds.

Programming: Many ellipticals include built-in programs to help give you the foundation for a solid workout. However, we also included some options with fitness app integration for access to immersive trainer-led classes and scenic rides.

Price: Ellipticals with integrated programming and HD touchscreens can cost up to $2,000. While we included a few options around this price point, we also wanted to make sure that many of our picks could also be found on our list of the best ellipticals under $1,000. Seniors, after all, may not be interested in spending all of their retirement funds on fitness equipment. 

Best Elliptical for Seniors Overall: NordicTrack AirGlide 14i

NordicTrack’s luxe AirGlide 14i is the Florida retirement community of ellipticals. It has 26 levels of Silent Magnetic Resistance, cushioned foot pedals, and a 14-inch HD touchscreen integrated with iFIT programming, all of which can provide a comfortable, immersive workout for senior athletes looking to stay active in style. Tech capabilities, durability, customizations, workout experience, and ergonomics scored a 5 out of 5.

Our tester using the NordicTrack AirGlide 14i elliptical

iFIT provides access to thousands of trainer-led workouts both in studio and across scenic terrain via the 14-inch HD touchscreen. “The iFIT programming on this machine is a strong competitor to Peloton,” noted our tester, a certified personal trainer, who scored dynamic programming a 5 out of 5. 

[Related: iFit Review]

Another tester, a CrossFit Level-1 coach, enjoyed iFIT’s SmartAdjust feature, which can automatically adjust this elliptical’s 26 levels of magnetic resistance and -5 to 15-percent incline during select classes. “I was running up the side of a volcano in Hawaii, and my resistance and incline adjusted automatically, so it really felt like I was right there with my trainer,” they said. However, this iFIT integration will cost an additional $39 a month after a free one-month trial. You can use the AirGlide without iFIT, but there are very few free programs available, so if you don’t want iFIT, I’d suggest looking for a more affordable elliptical.

The 300-pound user weight capacity is the industry standard we look for in top-performing cross trainers. “While on this elliptical, it felt very sturdy. I felt very secure, and didn’t notice any shake or wobble,” said our tester. Durability scored a 5 out of 5.

The pedals and deck on the NordicTrack AirGlide 14i.

Although there are transport wheels, this exercise machine weighs 244 pounds and may be difficult for older adults to move without assistance. Additionally, we recommend getting white glove assembly since putting all of the heavy-duty moving parts together can be daunting (just be aware that professional assembly will cost a little more). 

Our team paid for white glove assembly. “If you don’t opt for that option, you’ll definitely need at least two people to move and build this machine,” said our tester who gave delivery and setup a 3 out of 5 and footprint and portability a 3.5 out of 5.

Most Sturdy Elliptical for Seniors: Sole E25

Older adults looking to incorporate more low-impact cardio into their routine will likely appreciate the sturdy build on the Sole E25, which supports athletes up to 350 pounds — 50 pounds more than the industry standard. This machine features inward-sloping pedals and heavy-duty rails that work to place less stress on your knees and ankles. The low-impact nature of ellipticals and this design provide a work around for knee discomfort for older riders.

Our tester, certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1, gave durability a 4.5 out of 5. “The 20-pound flywheel made my workouts feel super smooth, and I was able to move forwards and back with only some slight shake to the machine,” she said. 

Our tester riding the Sole E25 Elliptical

Additionally, the 20-inch stride length suits a wider range of riders — generally accommodating users between 5 foot 3 and 6 feet tall — and is the standard we recommend for high-quality ellipticals. (3) Adjustability and ergonomics scored a 4.5 out of 5.

Twenty levels of adjustable resistance and 20-percent incline capabilities can be adjusted from the center console. The 7.5-inch LCD screen is backlit, which makes reading metrics like heart rate, speed, distance, time, level, calories, and pace, easier in low light or for those with poor vision. 

Our tester adjusting the controls on the similar Sole E25.

You’ll also find nine built-in programs here. Meier notes, “There’s an animation on this screen so you can see when a difficult moment is coming up during a workout.” Dynamic programming scored a 4 out of 5.

While you won’t find a touchscreen, users can stream programming from their own device and store their tablets or phones on one of two device holders. Meier appreciated the Bluetooth connectivity. “The speakers paired really easily with my phone, and I was impressed because they were able to play my music quite loud,” she said. Users can also take free workouts with the Sole+ app from their phone or tablet, which can connect via Bluetooth to the elliptical for data sharing. Tech capabilities scored a 4.3 out of 5.

Our tester holding the handles on the Sole E25.

While we love the sturdy nature of this elliptical, its build comes at the cost of delivery and setup, which scored a 3 out of 5 with Meier. “The instructions were so confusing that it took me two hours to put this machine together,” she said. “If you can, I’d opt for professional assembly.”

Read our full Sole E25 Elliptical Review.

Best Elliptical for Seniors with Streaming: ProForm Pro HIIT H14

If you’re in need of an elliptical with impressive streaming capabilities, the ProForm Pro HIIT H14’s 14-inch HD touchscreen provides crisp and vibrant imagery for iFIT programming. iFIT integration gives you access to over 17,000 on-demand in-studio and scenic trail workouts, where users can follow along with expert coaches across visually stunning scenic landscapes. Plus, its SmartAdjust feature further immerses you in your experience, automatically adjusting your resistance depending on the needs of your workout.

Our tester working out with the ProForm HIIT H14

Our tester, a certified personal trainer, thinks this programming goes head-to-head with other popular workout streamers. “The iFIT programming on this machine is a strong competitor to Peloton,” she noted, giving dynamic programming a 5 out of 5. Users get a free one-month trial to iFIT, and then a subscription will cost $39 a month after that.

While we’re huge fans of iFIT, this is the only content that can be streamed from this screen. If you like to watch your favorite shows or stream workouts from other apps, you’ll need to use your own device. Unfortunately, as our tester pointed out, “there isn’t a shelf to hold your phone or tablet.” For this, conveniences scored a 3.75 out of 5. 

They did, however, love their overall workout experience, rating it a 4 out of 5. “The 30-pound flywheel, higher than the average 16 to 20-pound flywheels I’ve seen, paired with 26 levels of whisper-quiet Silent Magnetic Resistance provided a smooth and quiet workout,” noted our tester.

Our tester moving the ProForm Pro HIIT H14 into position

While the footprint for ellipticals tends to fall between 11 and 13 square feet, the Pro HIIT H14’s more vertical layout takes up a reasonable 10.47 square feet, making it one of the best compact ellipticals we’ve tried and tested. This is thanks to the foot pedal path’s 10-inch vertical and 5-inch horizontal stride length, which provides more of a stepper workout as compared to a typical elliptical. 

Best Beginner Elliptical for Seniors: Horizon EX-59

“You can’t teach an old dog new tricks” is just an excuse for those who are afraid of feeling like a beginner again. I had an old dog named Rags as a kid and he learned how to finally play fetch in his twilight years. The Horizon EX-59 is our choice for best beginner elliptical for old dogs due to its built-in programming, relatively lightweight build, and set of fixed and moving handlebars. Our tester, a certified personal trainer, scored conveniences, portability, and value a 4 out of 5. 

Our tester working out atop the Horizon EX-59 elliptical

Due to the reasonable $999 price tag, you won’t find a touchscreen for streaming programming or incline and decline training. However, our tester appreciated the 10 levels of magnetic resistance and five built-in programs — distance, interval, weight loss, manual, and calorie — on the 4.5-inch LCD display. “This is an elliptical meant for beginners with awesome Bluetooth speakers and basic programming to help kickstart a new routine,” they said. Tech capabilities scored a 3 out of 5.

If users are interested in streaming shows or content from their own devices, they’ll be happy to see a media shelf and a USB charging port built into the console. This is great for those new to cardio and in need of a little distraction in the form of streaming workouts or entertainment. Conveniences scored a 4 out of 5.

[Related: What is Cardio?]

While the moving handles can help get your upper body in on the cardio party, there’s also a set of fixed handlebars to help newbies get accustomed to the feel of moving their feet before they add in moving arms as well. Sometimes you’ve got to pat your head before you can pat your head and rub your tummy.

Horizon EX-59 elliptical handlebars

Weighing in at 145 pounds, our tester scored portability a 4 out of 5. “One person can easily move this elliptical around by tipping it onto its transport wheels and using the handle on the back,” they noted. “I’ve moved a lot of ellipticals around and this felt smaller and easier to transport than others.”

“This isn’t a tech-rich elliptical,” they added. “But you’re getting a quality, basic machine at a reasonable price, which is great for those just getting into elliptical workouts.” Value scored a 4 out of 5.

Best Budget Elliptical for Seniors: Sunny Health & Fitness SF E3912 

“This elliptical doesn’t have fancy extras, but Sunny Health & Fitness nailed the basics,” notes Kate Meier, NASM-CPT, USAW-L1, CF-L1, BarBend editorial member and certified personal trainer. Budget buys can often eschew fancy tech like touchscreens and Bluetooth capabilities, but we think this elliptical provides a reliable, sturdy, and supportive means to reach your fitness goals. Durability scored a 5 out of 5, and we rated its footprint, portability, customizations, and tech capabilities a 4 out of 5.

Our tester riding the Sunny Health and Fitness Elliptical SF E3912.

It has a budget-friendly price of $699.99, but this elliptical is often on sale for under $500, making it roughly half the cost of the average elliptical we’ve tried and tested. “Budget-friendly” buys may leave you fearful of low-quality equipment, but this elliptical provides peace of mind with an impressive 330-pound user weight capacity — 30 pounds more than the standard elliptical. “Adjusting the resistance was smooth and I didn’t feel any shake during my workout,” says Meier, who gave durability a 5 out of 5.

While it doesn’t include Bluetooth capabilities, speakers, or a touchscreen, the basic LCD display comes pre-loaded with 24 built-in programs that can help you create fitness goals. 

The 15.5 inch stride length suited Meier, who’s 5 feet 4 inches, but she noted, “I like to see 20-inch stride lengths on ellipticals, so this length may not be comfortable for taller people.” Ergonomics scored a 3.5 out of 5.

LCD Screen on the Sunny Health and Fitness SF E3912

Assembly was a burden and took Meier about an hour and a half to complete by herself. “The diagrams in the user manual were complicated, and getting the pedals to attach took trial and error,” she noted, giving assembly a 3.8 out of 5.

Best Compact Elliptical for Seniors: Niceday Elliptical Machine

The Niceday Elliptical Machine takes up 8.33 square feet, making it roughly 3 to 6 square feet smaller than the average elliptical. “For those in tight quarters, some of the appeal for this machine comes with the ability to use this wherever you have space, since it doesn’t need to be plugged into a power source,” says certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1. Footprint, portability, delivery, and setup all scored a 4 out of 5.

This compact machine has built-in transport wheels and weighs just 106 pounds. “It’s a lightweight elliptical, and the built-in wheels make tipping this thing over and rolling it out of the way relatively easy,” noted Meier. While these wheels can get the job done, don’t expect premium parts and construction here. “They’re fairly stiff, so rolling it around wasn’t super smooth,” Meier added.

Meier did a 15-minute interval workout, cycling through all of the 16 levels of resistance available. “There isn’t any programming on this elliptical, or Bluetooth that would allow you to pair with an app, but if you’re looking for a simple, super-quiet elliptical, this could be the right fit,” she says. 

[Related: The Best Interval Running Workouts and Tips from Top Running Coaches]

The 16-pound flywheel is on the bottom range of the 16- to 20-pound flywheels we like to see on ellipticals. Plus, the 15.5-inch stride length may be too short for some riders. We tend to look for ellipticals with a 20-inch stride to allow for a more ergonomic experience for a wider range of user heights. 

“I’m 5 feet 4 inches and I wasn’t uncomfortable with this stride length, but anybody taller than me might not find this length ideal,” mentioned Meier, who scored workout experience and ergonomics a 3.5 out of 5.

While tech is limited, there are heart rate pulse sensors on the handlebars and an LCD display that provides training metrics like time, speed, calories, distance, and pulse. These tech capabilities scored a 3 out of 5.

Best Under-Desk Elliptical for Seniors: Cubii GO

If you’re looking for an office workout or to stay active while you’re seated on the couch, the Cubii Go is our choice for the best under-desk elliptical for seniors. This fun-sized elliptical provides 10 levels of resistance and takes up only 2.86 square feet of floor space. It measures just 10 inches tall, which should allow you to pedal comfortably while sitting at desks between 28 and 30 inches tall.

Our tester using the Cubii Move while working on her computer.

While there are a couple of options offered by Cubii, we chose the GO model for this roundup due to its 21.8-pound weight, telescopic handle, and transport wheels, which can make moving this unit around easier for seniors or those with limited mobility. 

The tech on this machine is limited to a basic LCD display that provides basic stats like stride count, mileage, calories burned, and duration. However, it’s important to take some of these readings with a grain of salt, since a calorie counter without the ability to track heart rate or consider your current weight may not provide a true prediction of energy expenditure. 

Close look at our tester pedaling on the Cubii Move under-desk elliptical.

Additionally, this screen is locked onto the under-desk elliptical, which may make viewing your stats while in use difficult for some users.

[Related: Best Under-Desk Ellipticals]

The 10 levels of resistance may not be suitable for serious cyclists or more advanced athletes, but many seniors reviewing the machine have said it suits their purposes just fine. A 70-year-old reviewer who uses this machine as a rehab tool noted, “It’s great equipment and [has] helped me to gain my strength back.” 

How Much Do the Best Ellipticals for Seniors Cost?

Our roundup of the best ellipticals for seniors includes options for all types of budgets, from big-ticket buys around $1,799 to bare-bones models costing as little as $300. The chart below gives you a quick glance at how much you can expect to spend on one of these home-use cardio machines.

Options creeping towards $2,000 tend to offer HD touchscreen and integration with apps like iFIT, which allows you to take trainer-led classes and immersive scenic rides. However, this programming will require a subscription fee that costs an additional $39 a month after a free one-month trial. The picks on the lower end of the price spectrum may not offer fancy displays or integrated apps, but they’ll still provide sturdy rides, a variety of training intensities, and some built-in programming to assist your routine.

What to Consider When Buying an Elliptical for Seniors

“Ellipticals, even the simpler, budget-friendly models, are machines with many components, so potential buyers should be aware of what’s considered standard, better, and best when it comes to elliptical specifications,” mentions Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC,

Whether you’re the star of your silver sneaker fitness class or are an older adult just looking for a little more movement in your day, there are some key factors to consider before bringing an elliptical into your home.

[Related: What to Consider Before Buying an Elliptical Machine]

Price

“You’ll pay a lot of money to get top-tier features on an elliptical, just like you will for any other big piece of cardio equipment. While there are plenty of budget-friendly ellipticals available, they won’t check all of the boxes for a lot of people. Additionally, higher-end models are generally very heavy and can be unsafe for one person to move on their own. White glove delivery and assembly, which costs extra, might be required,” mentions Capritto.

Set a budget range of what you’d like to spend and what you’re willing to spend, then peruse our list of ellipticals for models that fit within your means. Keep in mind that ellipticals with iFIT programming will require an additional $39 monthly subscription. Also, check out the links to the products we’ve listed since the prices for some models can fluctuate and go on sale.

User-Friendly Controls

While some feature-rich cardio equipment may seem alluring, you’ll want to make sure the ease of use and navigation process on this equipment is something with which you’ll feel comfortable. There’s no shame in struggling with technology — in fact, understanding your tech literacy can help guide you toward or away from equipment that may not suit you.

Sole E25 elliptical center console and integrated tablet holder

Keep a look out for consoles with easy-press buttons for adjustments, simple tension resistance turn knobs, and LCD screens that are large enough for you to view your stats and training metrics. When building a workout program, the less struggle you have with your equipment, the more you’ll be able to focus on your training.

Cushioned Pedals

While I love to recommend HOKA running shoes for those who need some extra cushion beneath their steps, many ellipticals come with cushioned pedals to provide added support for achy knees and joints. I shattered my ankle in college when I rode a boogie board down a staircase, and I’ve found the extra cushioning on cardio machine pedals can help keep the arthritis that’s developed from acting up.

Ease of Assembly

Ellipticals are often large machines that require many steps to put together. When assembly was a struggle for our tester, we made sure to recommend having a helping hand or opting for white glove service, where the company will send out a team to build the equipment for you for an additional fee. If you plan on putting your elliptical together by yourself, look for smaller builds and fewer components. 

Benefits of the Best Ellipticals for Seniors

“For those who need low-impact exercise options, ellipticals sit near the top of the list. These cardio machines provide a full-body workout without putting undue stress on the joints,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC.

Purchasing an elliptical can provide you with a sweaty, calorie-burning, low-impact cardio workout from the comfort of your own home. Access to this type of workout puts the benefits of cardio exercise within reach, like lower blood pressure and reduced risk of heart disease. (1)

Less Pain, Low-Impact Cardio

“Ellipticals are a wonderful option for individuals who want to increase their cardio exercise volume but need a low-impact way to do it,”  notes Capritto, “Compared to other forms of low-impact cardio, like cycling and rowing, ellipticals keep the user in the upright position, making them ideal for individuals who struggle with back pain, too.”

Since your feet are in constant contact with the moving pedals, there’s less downward force that can cause impact, pain, or discomfort on your knees or joints. This allows users to torch calories, strengthen their hearts, and improve their mental health while protecting their bodies from high-impact exercises. (4)

Strong Bones

Elliptical training is considered a weight-bearing exercise, meaning your bones are fighting against gravity to keep your body upright. This weight-bearing work, unlike riding on an exercise bike from a seated position, can help strengthen bones. In fact, the bone density benefits from elliptical training are similar to that of running when done for equal amounts of time. (5)

Small Footprint

While the price of exercise equipment is often one of the primary deciding points when navigating your options, figuring out if you have enough floor space can be the next hurdle before pulling the trigger. Most of the ellipticals we’ve come across take up between 11 to 13 square feet of floor space, however, many options on our list are even smaller, going as small as 3 square feet for under-desk options to around 8 square feet for a standard machine. 

Additionally, ellipticals tend to be more narrow than treadmills by about 8 or 10 inches, which can leave more floor space available in your home.

Total-Body Workout

Ellipticals provide a total body workout, primarily hitting muscle groups in your arms and legs. The moving handles can help strengthen your triceps, biceps, and shoulders depending on your grip and pushing-pulling intensity, and the moving pedals primarily benefit your lower body, targeting your glutes, hamstrings, and calves. Additionally, to maintain that upright posture, you need to engage your core.

[Related: What Muscles Does An Elliptical Work?]

Final Word

For seniors looking for access to low-impact home gym equipment, ellipticals can provide a heart-boosting cardio session without causing added irritation to knees and joints. While there’s a wealth of options vying for your consideration, take into account the type of training you’d like to do and your current ability. Do you want incline capabilities to kick your routine up a level? Do you need a machine that’s lightweight and easy to move? How much space do you have available to dedicate to an elliptical in your home or home gym?

No matter your fitness level, starting a new routine and bringing new equipment into your home can be scary, so it’s important to know what you’re getting yourself into. If you’re rolling solo — YOLO — consider paying extra for expert assembly (or bake some special brownies for your handy neighbor). Before you pull the trigger and make your purchase, make a list of your must-haves and use our list to help you find the perfect fit.

FAQs

References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135

Lane, A. M., & Lovejoy, D. J. (2001). The effects of exercise on mood changes: the moderating effect of depressed mood. The Journal of sports medicine and physical fitness, 41(4), 539–545.

Bueckert, S. (2021) What is the Ideal Elliptical Stride Length to Best Fit You? Sunny Health & Fitness. https://sunnyhealthfitness.com/blogs/products/best-elliptical-stride-length

Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235.

Briley, J. (2004). Bone Health: A Weight-Bearing Argument. The Washington Post. https://www.washingtonpost.com/wp-dyn/articles/A16772-2004Jul26.html

The post The 7 Best Ellipticals for Seniors of 2024 (Tried, Tested, Approved) appeared first on BarBend.

Powerlifter and strongwoman Tamara Walcott has been one of the biggest names in strength sports in recent years. Her impact has been felt on and off the platform.

Walcott is the all-time raw deadlift and total world record holder and has been active in strongwoman competitions. Now that she has reached world-class heights in strength sports, she wants to do the same for strength sports.

Kent Fleming has been a major player in the powerlifting world as an athlete and coach. He was the third man to squat 1,000 pounds raw and is the new owner of the American Powerlifting Coalition (APC). He has the same personal mission as Walcott: help the sport grow and provide a new stage for athletes to showcase their strength.

Fleming and Walcott have joined forces to host the inaugural Walcott Wreckers event, which blends powerlifting and strongman/woman events. This new contest’s debut is scheduled for Aug. 31, 2024, in Omaha, NE. It will feature raw powerlifting for amateurs and professionals and include strongman elements.

Walcott and Fleming joined BarBend to share why fans and athletes should make this event part of their calendars and their visions to grow the sport.

[Related: How To Watch The 2024 APF Asian Equipped Powerlifting Championships]

Editor’s note: the following interview has been lightly edited for readability.

BarBend: Why start promoting and organizing events?

Fleming: I’ve been in the sport since 2009. Powerlifting is so important to me. I love what it does and how it inspires people.

I’ve been coaching for over 10 years. I remember squatting 1,000 pounds; I felt like, “That was it?” I want to make lifters feel more special. Now that I am in this position, I want to make these individuals feel like they have accomplished something.

We’re taking the core values that the previous owners of the APC had to a new level. That is how the partnership with Tamara came into play.

Walcott: When I first got into this sport, I was training and working my butt off for 12 to 18 weeks for these events. I was breaking ground and records; when I broke the all-time raw world record, I thought to myself, “If cornhole and marble games can be on ESPN, so can powerlifting.”

However, I shouldn’t be the only one getting the sponsorships. I was standing there at that moment (after breaking the record) for all the little boys and girls who looked like me and thought they were plus-sized and not strong.

As a mom of two in my 30s, I think anybody can do this. I wanted to be in a position to create a stage so others could come to do this as well.

BarBend: Walcott Wreckers will feature elements of powerlifting and strongman. What will that look like?

Walcott: I am the driving factor for throwing the strongman element into it. Even after a full competition with only 30 days to prepare and my coach passing away, I was bitten by the bug.

We are putting the Sasquatch bar into the mix; it will be the last pull of the day in the competition. There will be the usual competition, but we are adding elements that the powerlifting community is not used to.

Pros will squat, bench press, and deadlift, but things will be in between. I will try to break two records: the deadlift and the Sasquatch bar. We will invite other strongman athletes to attempt as well.

BarBend: Amateurs will have an even better incentive. Care to explain?

Walcott: Yes, we are paying the winning amateurs. Champions will receive prize money. We are trying to pull new sponsors into this that don’t usually sponsor powerlifting events; big corporate America groups. We want to bring people…into the sport.

BarBend: Have you leaned on other promoters or organizers for guidance.

Fleming: I come from the Big Iron lineage. I’ve been around so many world record holders; Scott Nutter and Donnie Thompson. I’ve wrapped for guys at these meets and learned so much. I’ve eaten with them, picked their brains, watched them move at their events, and I plan on taking all of that and putting it into the APC.

BarBend: Has there been any consideration for future events after Walcott Wreckers?

Walcott: Walcott Wreckers will be annual. I want to create a space where athletes feel like WNBA or NBA players when they compete. Kent and I want this to be the WWE of powerlifting; the driving force making the sport bigger and grander.

Fleming: There will be more announcements about that at a future date, especially on the youth side with high school students.

BarBend: What are the long-term goals for Walcott Wreckers?

Walcott: I remember breaking the world record and getting a check for it, which I didn’t expect. That was a great feeling. I want others to feel that.

At the end of the day, I want this event to be about the lifters. Kent and my visions align: this needs to be about and for them. I want to share this stage with as many people as I can.

Right now, someone is in a garage pulling 700 pounds. We need to give them a big stage to do that on. Why not offer that platform and give them a chance to make money, too? Kent and I will create what we both want to see in the sport.

BarBend: You’ve mentioned bringing new eyes to the sport. What should fans and potential viewers know about Walcott Wreckers?

Walcott: I first got into the sport as someone’s mom in the Virgin Islands; I knew nothing about powerlifting. I realized that I wasn’t strong and big for nothing.

This could be how they get introduced to the sport and change their lives. I want people to tune into or come to this event knowing we care about them. We want them to come back here knowing they will be treated well from the warm-up room to the platform. We want them training hard and plan to make this one of the events they do every year. 

Fleming: I bombed my first meet because of the pressure. As I got into coaching, I could see the nerves coming through with the amateurs because this was so important to them.

Now that I have my organization and can impact the sport from this side, I want to provide a comfortable stage; affirming and encouraging. That is going to be a big part of the APC.

BarBend: Where can fans learn more about and follow Walcott Wreckers as it nears?

Walcott: @walcottwreckers on Instagram. Fans can also go to www.walcottwreckers.com. Tickets can be purchased online as well. 

Fleming: Athletes and fans can also check out the APC website and follow me on Instagram @big_kent_fleming.

Featured Images: @walcottwreckers on Instagram 

The post Tamara Walcott and Kent Fleming Announce the Launch of APC Walcott Wreckers appeared first on BarBend.

Fifteen IFBB Pro League athletes will represent seven nations at the 2024 Drogan Physique DMS Pro show, slated for Sunday, April 28, 2024, in Changsha, China. Classic Physique and Bikini division contests will be held at this event; the winners qualify for the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024. 

2024 Drogan Physique DMS Pro Rosters

None of the 15 competitors had qualified for the Olympia going into this event. The rosters for both shows are below, as listed on the IFBB Pro League website.

Classic Physique

Lei Gu (China)

Shicheng Jin (China)

Kai Liu (China)

Lihsuan Liu (Taiwan)

Denis Romanov (Russia)

Laixi Xie (China)

Lei Yingqi (China)

Bikini

Gigi Amurao (Philippines)

Charlotte Ellis (United Kingdom)

Heather Hei Man Kam (Hong Kong)

Liana Moroz (Russia)

Li Shuai (China)

Wendy Tsai (Taiwan)

Jiaqi Wei (China)

Mengru Zhang (Austria)

[Related: The Evolving History of Bodybuilding Poses]

[Related: Men’s Open Bodybuilder Hunter Labrada’s 4 Tips for Better RDLs]

Bikini Division Athletes to Watch

Below are three Bikini competitors likely to reach first callout:

Charlotte Ellis

Charlotte Ellis of the United Kingdom is in her rookie season and looking for her first pro win and Olympia qualification. She placed second in the 2024 Taiwan Pro, which was her pro debut. Sara Choi was the winner of that contest. Ellis showed a lot of potential in her first show, and she now has a little experience to go with it. 

Heather Hei Man Kam

Heather Hei Man Kam is competing in her second pro season. This will be her second pro show of 2024. She previously placed third at the 2024 Musclecontest Japan Pro, won by Nittaya Kongthun.

Heather Hei Man Kam has had over two months to improve for this contest. She seeks her first pro victory and ticket to the Olympia.

Wendy Tsai

Wendy Tsai has competed twice in 2024, finishing seventh at the Musclecontest Japan Pro and fifth in the Taiwan Pro. Tsai entered the pro ranks in 2023. She competed in three shows during her rookie year, highlighted by her sixth-place rank at the 2023 District of Taiwan Pro. 

Other Notes

This Classic Physique contest is the lone one for the division this weekend. Two other Bikini division shows are happening on April 27, 2024: the Klash Series Grl Pwr Championships Pro in Orlando, FL, and the St. Louis Pro in St. Louis, MO.

Featured Image: @heatherk.ifbbpro on Instagram

The post 2024 Drogan Physique DMS Pro Bodybuilding Show Preview appeared first on BarBend.

Every Monday and in gyms worldwide, tribes of teenagers congregate on one of the bench press stations at their local gym. They take turns performing sets to, basically, failure. Sometimes, it’s four or five people tag-teaming the same barbell. If you’re at the back of the line, you’re probably waiting at least several minutes for your turn.

Most people consider training that way suboptimal for chest hypertrophy. A new study out of the Journal of Sports Sciences disagrees: long(er) rest periods seem to correlate to better performance in the bench press, whether training for strength or hypertrophy. (1)

[Related: We Tested and Ranked 12 of The Best Barbells]

What the Study Says

The paper published in Dec. 2023 was authored by Janićijević & colleagues and is titled, “Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure.”

In short, the researchers’ data showed that rest periods of up to five minutes between sets of bench press exercises promoted better performance than resting for one or three minutes.

[Related: The Best Pre-Workout Supplements for Chest Workouts]

What They Did

Janićijević et al. took a small group of “physically active individuals” and assigned them various bench press protocols. Here’s a breakdown:

[Related: The Best Bench Press Programs for All Levels]

What They Found

Overall, the findings of this study paint a fairly intuitive picture. Longer relative rest periods support better strength training performance than brief rest, a prescription echoed by other similar studies in the past. (2)(3) But that’s not all:

This may be attributed to the different energetic resources your body relies on for bouts of activity with different durations. Your muscles and central nervous system need more time to bounce back from heavier lifting than they do from lighter, endurance-focused sets.

[Related: The Best Wrist Wraps for Bench Pressing]

This finding aligns with most contemporary sports science perspectives. The more explosively you try to lift, the longer you need to rest. One essential caveat to this study is that the authors zeroed in on how rest periods influence sets not taken to absolute failure.

Limitations

No study is without its limitations, and this paper, while valuable, shouldn’t necessarily shut the book on rest periods during bodybuilding workouts or powerlifting training sessions.

Participant Group: With only 23 total participants, the sample size was fairly small.

Sex Disparity: The authors recruited almost twice as many men as women, which may have colored their data somewhat.

Exercise Selection: This study was conducted on the Smith machine bench press instead of the free-weight barbell bench.

What You Should Do

According to the authors’ remarks from the paper’s abstract, “to maintain bench press mechanical performance, five-minute inter-set rest periods are necessary when sets are terminated close to failure.”

They indicate that if you prefer to train a bit further away from failure — as in, lifting lighter weights — shorter rest periods of around three minutes won’t dampen performance much.

BarBend tester using REP Fitness bench for bench press.

Taking five minutes to rest between sets doesn’t appear to harm strength or muscle-building efforts. That crowd of high schoolers you see “4v1’ing” the bench press on Monday nights might’ve been on to something after all.

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References

Janićijević, D., Miras-Moreno, S., Morenas-Aguilar, M. D., Moraga-Maureira, E., Weakley, J., & García-Ramos, A. (2023). Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure. Journal of sports sciences, 41(24), 2193–2200.

de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777.

Senna, Gilmar W.; Willardson, Jeffrey M.; Scudese, Estevão; Simão, Roberto; Queiroz, Cristiano; Avelar, Raoni; Martin Dantas, Estélio H.. Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads. Journal of Strength and Conditioning Research 30(3):p 710-716, March 2016.

Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.

The post This Study Tells You How Much Rest You Need During the Bench Press to Build Muscle & Strength appeared first on BarBend.

Thirty-two IFBB Pro League Bikini division athletes will compete at the 2024 Klash Series Grl Pwr Championships on Saturday, April 27, 2024, in Orlando, FL. One champion will be awarded qualification for the 2024 Bikini Olympia as part of the 60th Olympia Weekend in Orlando, FL, on Oct. 10-13, 2024.

The roster for this competition is listed below, courtesy of the IFBB Pro League website:

2024 Klash Series Grl Pwr Championships Pro Roster

Hope Andrews (United States)

Maya Astabie (United States)

Iulia Baba (Romania)

Brooklin Bade (United States)

Mia Bartschi (United States)

Alyssa Blessing (United States)

Kimberly Bonilla (United States)

Kristiana Brush (United States)

Stacy Correa (United States)

Marie-Eve Duchesneau (Canada)

Lucy Edwards (United Kingdom)

Stephanie Fournier (United States)

Dustee Gutierrez (United States)

Chantel Hall (United States)

Tara Harlin (United States)

Shaneeka Harmonson (United States)

Ashley Humiston (United States)

Courtney Janecek (United States)

Ashley Kaltwasser (United States)

Steffanie Mendel (United States)

Jessica Miller (United States)

Kerrin Phillips (United States)

Belinda Rivera (United States)

Kristy Robbins Rosoff (United States)

Lizbeth Rocha Escapita (United States)

Angela Ruscili (United States)

Judy Son (United States)

Allison Testu (France)

Alissa Tonelli (United States)

Dianna Trester (United States)

Fallon Wainwright (United States)

Noel Zayour (United States)

[Related: Men’s Physique Bodybuilder Ryan Terry’s Arm Workout to Get Jacked While Traveling]

[Related: Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps]

Ashley Kaltwasser

Three-time Bikini Olympia champion Ashley Kaltwasser took the early portion of the 2024 season off to recover from eye surgery. She is back in pursuit of achieving 50 pro wins.

Kaltwasser is the all-time winningest bodybuilder in the IFBB Pro League with 43 pro victories. She is qualified for the Olympia as a past champion and for finishing on the podium at the 2023 Bikini Olympia. If Kaltwasser wins in Orlando, no 2024 Olympia qualification will be awarded as only 2024 pro show champions advance to the Olympia stage.

Iulia Baba

Iulia Baba has competed once in the 2024 season, placing third in the Klash Series Championships Pro show. She made her Olympia debut in 2023, finishing outside the top 15 in that contest, also held in Orlando. Baba enters this contest not yet having qualified for the 2024 Olympia.

Marie-Eve Duchesneau

Canada’s Marie-Even Duchesneau has been in two shows thus far in the 2024 season. She ranked third at the 2024 Bikini International UK and second in the Klash Series Championships Pro.

Duchesneau seeks her second pro win and second Olympia qualification. She earned the first of both in 2022 by claiming gold at the Minneapolis Pro. She ranked outside the top 15 at the 2022 Olympia.

More Bodybuilding Content

Samson Dauda’s Off-Season Arms & Shoulders Workout

The Evolving History of Bodybuilding Poses

Two-Time Figure Olympia Champion Erin Stern’s 5 Essential Exercises for an Aesthetic V-Taper

Featured Image: @ashleykfit on Instagram 

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