Elliptical Training Mistakes We All Make

Brian Boyce (CPT)Last Updated: June 6, 2024

Working out on an elliptical trainer can be great cardiovascular exercise that also works the muscles, making it a full body trainer perfect of almost users of all ability level, but using the trainer incorrectly can compromise your workout. As someone who has been lifting weights for nearly 35 years, I have more than a few aches and pains when it comes to my joints. This is what makes the elliptical such a great machine. Built to replicate the movements of the stepper and a ski machine, I’ve had some of the most intense workouts of my life on ellipticals, but with none of the stress on my knees, hips, or back. That said, anything that can be done can be done incorrectly. I’ve heard people say over the years that they don’t get as good a workout on an elliptical as another machine, and this only affirms in my mind they’re doing it wrong. Check out a few mistakes we see people making every day on ellipticals and if you can fix these in your own workouts, there’s no question you’ll notice the difference immediately.

Why You Should Trust Our Advice

At EllipticalReviews.com, we bring you comprehensive reviews of exercise equipment so you can decide which one is right for you. Our staff thoroughly test all the ellipticals we review. We install them, ride them, and try out all of the features. We get to know each and every elliptical we review extremely well. Our reviewers log miles riding. We listen and record the sound of the machine, try out all aspects of the console and try the machine’s features.

Every elliptical we review undergoes the same rigorous process. That way we can compare and contrast them and give you an honest review of what we think.

Our reviewers are fitness experts. Brian, the author of this review, is a competitive bodybuilder, and is a 7-time national qualifier in both men’s bodybuilding and classic physique within the NPC competitions. He has coached and been coached on cardiovascular training, HIIT, and nutrition, particularly as it pertains to weight loss for competitions. He is an expert when it comes to ellipticals, has been on these ellipticals, and you can trust his opinion on all of the machines he reviews.

Mistake #1: Speed and little to no resistance

So you’re working out in the gym one day and suddenly you are seemingly impressed by your gazelle-like neighbor going 90 mph on an elliptical trainer. While you may be impressed by their speed, they really aren’t getting a workout at all. And the opposite is actually true, putting them at risk for pulling a muscle. If you work out on an elliptical trainer using zero to little resistance, you aren’t getting the best workout in because you aren’t working any muscles, and rather just using the momentum of your lower body to move the pedals as fast as you can. Resistance is what makes your muscles work, and what raises your heart rate. If you want to raise heart rate by going fast, put the resistance on a lower setting but it should be something that is mildly difficult to maintain for an extended period of time.

This is one of the reasons I like fitness apps, whether it’s iFit on the ProForm and NordicTrack models, or Sole+, STUDIO, what have you. These pre-designed workout programs give you a good idea of what resistance range to use when engaging the workout.

Mistake #2: Too much resistance

And of course, I’ve found the opposite can be just as true. While speeding like a gazelle isn’t smart, straining with all of your might to move your feet isn’t smart either. If you want to keep an elliptical trainer on higher levels of resistance, choose a level that does not cause you to compromise your posture. If you have to slouch forward or twist sideways too much to pull the handlebars, your resistance is too high. Instead, you want to first build up to higher levels of resistance, and once you attain your resistance level goal, focus on maintaining that level of resistance for as long as you can, at a fairly moderate pace. Ideally, you shouldn’t be able to easily move the pedals without any exertion but you shouldn’t feel like you are going to break your back to push one pedal. Challenge yourself but use moderation and build up to it.

Now, with the workout app iFit, you’ll see that the machine automatically adjusts the resistance to match the workout. When using these programs on NordicTrack or ProForm models, it takes the guesswork right out of it. I’ve found the Sole+ and STUDIO programs to give good advice as well.

Mistake #3: Not using interval training  

In my experience, interval training is one of the best ways to torch fat irrespective of the machine used. One of the great things about an elliptical trainer is it’s designed for this purpose. High intensity interval training, or HIIT, is basically when you move back and forth from high to low cardiovascular workouts. Interval training allows you to burn more calories in less time and is known to increase your metabolic rate. To include interval training in your elliptical training routine, start in a lower interval and using a 3 to 1 ratio, go back and forth between low and high resistance levels. It’s a good idea to go with the low resistance at 90 minute intervals and higher resistance for 30 seconds, and repeat that pattern as many times as possible. Ultimately, try to build up to 90 seconds at the higher levels of resistance, following with a 30 second break at the lower resistance levels.

I find HIIT training to be just as addictive as strength training. Much like barbell weights, you can check your progress and advance up the levels. For instance, you might do 30 seconds at Level 5, 90 seconds at Level 2, then back to Level 5. Progress will be made when you can advance up the dial and do the same workout at Levels 7 and 4. With a workout app, your progress will be logged. One point of advice, try to keep the times the same but increase and decrease the resistance. You won’t necessarily get more benefit by stretching from 90 seconds to 150, as opposed to increasing resistance at the same time marks. For those used to weightlifting, consider we want to maintain the same 3 sets of 10 repetitions and increase the poundage gradually, as opposed to using the same poundage for 12, then 14, and 15 repetitions. At that point you’re negating the value of HIIT in exchange for more of a marathon runners’ approach.

Mistake #4: Not using your Arms

Elliptical training offers a full body workout, but if you don’t use the moving handlebars, you are missing out on extra calorie burning and muscle toning opportunity. When you change levels of resistance, your arms inevitably have to do more or less work, which is also affected by how much exertion you use with your lower body. If you want more of an upper-body workout, you can put the resistance fairly high but use the lower body less, and if you want more of a lower-body workout, do the opposite, but always incorporate movement of your arms no matter the level of resistance to get the best out of your workout. You can also train like a runner and move your arms like you would when running if you set the resistance a bit lower and want to just workout the lower body but try to go back and forth from using the handlebars or moving your arms in a running motion. Bottom line: use your arms and keep your core tight.  

Knowledge is Power

Simply put, there is no such thing as a safe exercise if done incorrectly. I’ve found ellipticals to be the perfect go-to machine for those people suffering tendonitis or other such injuries. But if you don’t perform the workout right, you won’t get the benefit. If you’re a newbie to the game, then I’d recommend checking into some of the free workout apps available online. You’ll find helpful videos when it comes to proper form, as well as a lot of sample workouts and programs you can incorporate into your own routine. If used properly, you’ll sweat off pounds like hot butter with an elliptical. Just keep in mind, knowledge is power and be sure to do it right.