Elliptical levels refer to the resistance settings on an elliptical machine, which directly control the intensity of your workout. Think of it like shifting gears on a bike: higher levels mean more effort is required, leading to a more challenging and effective session for building strength, endurance, and burning calories. These levels typically range from 1 up to 16, 20, or even 25, depending on the specific model, with each increment increasing the magnetic or air resistance against your stride. Understanding how to manipulate these levels is key to maximizing your workout, allowing you to progress, target different muscle groups, and prevent plateaus. It’s not just about cranking it to max. it’s about smart application for optimal results, whether you’re aiming for a leisurely warm-up or a grueling interval session.

Here’s a comparison of top elliptical machines, highlighting how they handle resistance levels:

NordicTrack Commercial 14.9 Elliptical
- Key Features: 26 digital resistance levels, 14” HD touchscreen, iFit compatibility, adjustable stride length, automatic trainer control.
- Average Price: $1,799 – $2,000
- Pros: Extensive resistance range for varied workouts, immersive iFit experience, comfortable adjustable stride, durable build.
- Cons: Higher price point, iFit subscription required for full features, large footprint.

Sole E95 Elliptical

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Key Features: 20 levels of resistance, 20-pound flywheel, power incline, integrated speakers, Bluetooth audio.
Average Price: $1,899 – $2,100
Pros: Very smooth and quiet operation, excellent build quality, effective power incline for targeting different muscles, solid warranty.
Cons: Console can feel a bit dated compared to touchscreens, heavier machine to move.

Bowflex Max Trainer M9
- Key Features: 20 resistance levels, 10” HD touchscreen, JRNY membership integration, compact design, combines elliptical and stair climber.
- Average Price: $1,999 – $2,300
- Pros: Combines two machines for an intense, efficient workout, compact design, engaging JRNY platform, effective for calorie burning.
- Cons: High intensity might not be for everyone, JRNY subscription needed, more expensive.
Schwinn 470 Elliptical
- Key Features: 25 levels of eddy current resistance, 10-degree motorized incline, 29 workout programs, Bluetooth connectivity, USB charging.
- Average Price: $800 – $1,000
- Pros: Good value for money, ample resistance levels and programs, comfortable feel, solid incline feature.
- Cons: No touchscreen display, assembly can be time-consuming, less premium feel than higher-end models.
ProForm Carbon EL Elliptical
- Key Features: 18 levels of Silent Magnetic Resistance SMR™, 5-inch high-contrast display, iFit enabled, front-drive design.
- Average Price: $699 – $800
- Pros: Affordable entry point, iFit integration, smooth magnetic resistance, space-saving design.
- Cons: Fewer resistance levels than some competitors, smaller display, less robust build for very heavy use.
Horizon Fitness 7.0 AE Elliptical
- Key Features: 20 levels of resistance, 20-inch stride, power incline, Bluetooth audio, Passport ready.
- Average Price: $1,000 – $1,200
- Pros: Good balance of features and price, solid construction, comfortable stride, easy-to-use console.
- Cons: No touchscreen, not as many pre-programmed workouts as some.
XTERRA Fitness FS3.5 Elliptical
- Key Features: 16 levels of resistance, 15-inch stride, 24 pre-set programs, LCD display, compact footprint.
- Average Price: $450 – $600
- Pros: Very budget-friendly, suitable for beginners or casual users, compact size, decent number of programs.
- Cons: Shorter stride length may not suit taller users, fewer resistance levels, lighter build quality.

Table of Contents

Understanding Elliptical Resistance Levels

Elliptical resistance levels are the core mechanism that dictates the difficulty of your workout. They typically operate using a magnetic braking system known as eddy current resistance or, less commonly, an air-based system. When you increase the level, magnets move closer to the flywheel, creating a stronger magnetic field that resists its movement, thus requiring more effort to pedal. This isn’t just about making it harder. it’s about controlling the physiological demand on your body.

How Resistance Levels Impact Your Workout

The resistance level directly influences several key aspects of your exercise:

Calorie Burn: Higher resistance levels demand more energy from your muscles, leading to a greater caloric expenditure per minute. This is a fundamental principle for weight management.
Muscle Engagement: Increasing resistance forces your muscles to work harder, recruiting more muscle fibers. This can lead to improved muscular strength and endurance, particularly in your quadriceps, hamstrings, glutes, and calves.
Cardiovascular Challenge: While stride rate primarily drives heart rate, higher resistance adds to the cardiovascular load, especially when combined with a consistent pace. Your heart and lungs have to work harder to deliver oxygen to your working muscles.
Perceived Exertion RPE: This is your subjective feeling of how hard you’re working. As resistance increases, your RPE will naturally rise, which is a good indicator for self-monitoring your intensity.

Types of Resistance Systems

While the user experience of “levels” is similar across machines, the underlying technology can vary:

Magnetic Resistance Eddy Current: This is the most common and preferred type. It uses magnets positioned near the flywheel. Adjusting the resistance level electronically moves these magnets closer or further away, creating or lessening drag.
- Pros: Smooth, quiet, and consistent operation. Requires minimal maintenance. Highly durable.
- Cons: Generally more expensive than friction-based systems though rarely seen on ellipticals.
Electromagnetic Resistance: Similar to magnetic, but often allows for more precise control and integrates better with pre-programmed workouts, as the resistance can be dynamically adjusted by the machine’s computer. Many high-end ellipticals like the NordicTrack Commercial 14.9 or Sole E95 use advanced forms of this.
Air Resistance: Less common in ellipticals, but similar to what you might find in some rowing machines. A fan generates resistance.
- Pros: Resistance naturally increases with your speed, providing a dynamic feel.
- Cons: Can be noisy. Less precise control over static resistance levels.

Optimizing Your Workout with Elliptical Levels

Strategic use of elliptical levels can transform a mundane workout into a highly effective training session. It’s not just about pushing hard. it’s about pushing smart.

Beginner Strategies: Building a Foundation

If you’re new to the elliptical, start slow and focus on form before chasing high resistance: Massage Gun Attachment

Start with Low Resistance Levels 1-5: Begin at a level where you can comfortably maintain good form for 15-20 minutes. This allows your body to adapt to the movement pattern without excessive strain.
Focus on Consistency: Aim for a steady pace at your chosen low resistance. Consistency builds endurance.
Gradual Increase: As your fitness improves e.g., after 1-2 weeks, slowly increase the resistance by 1-2 levels per week. Don’t jump too many levels at once. listen to your body.
Warm-up and Cool-down: Always start with 5 minutes at a very low resistance level 1-2 to warm up your muscles and finish with 5 minutes at the same low level to cool down and stretch.

Advanced Strategies: Intensity and Variety

Once you’ve built a solid base, you can leverage resistance levels for more advanced training:

Interval Training HIIT: This is where resistance levels truly shine. Alternate between periods of high-intensity high resistance, e.g., Level 10-15 and low-intensity low resistance, e.g., Level 3-5.
- Example: 2 minutes at high resistance, 1 minute at low resistance, repeat for 20-30 minutes. This shocks your system, improves cardiovascular fitness, and boosts calorie burn. Many ellipticals like the Schwinn 470 have built-in interval programs.
Hill Climbs Resistance Progression: Mimic outdoor terrain by gradually increasing resistance throughout a set period.
- Example: Increase resistance by 1 level every minute for 5-10 minutes, then decrease it back down. This builds muscular endurance and stamina.
Strength-Focused Workouts: For days when you want to target muscle strength, use higher resistance levels e.g., 15+ at a slower, controlled pace. Focus on pushing through the pedals and feeling the engagement in your glutes and hamstrings.
Cross-Training: Combine elliptical workouts with other forms of exercise. For example, use the elliptical for cardio and resistance training high levels, and then incorporate bodyweight exercises or free weights on different days.

Resistance vs. Incline: What’s the Difference?

While both resistance and incline features on an elliptical machine increase the challenge, they do so in fundamentally different ways, targeting different muscle groups and physiological responses.

Understanding this distinction is crucial for a well-rounded workout.

Resistance: The Horizontal Push

What it does: Resistance levels primarily control the horizontal force required to move the pedals. It’s like pedaling a bike up a slight incline or against a headwind. The higher the resistance, the more effort your muscles must exert to push and pull the pedals through their elliptical path.
Muscle Focus: Resistance primarily targets your quadriceps, hamstrings, glutes, and calves by increasing the force needed for concentric contracting and eccentric lengthening movements.
Impact on Workout:
- Increases overall muscular strength and endurance.
- Elevates heart rate and calorie burn due to greater muscular effort.
- Feels like pushing through thick mud or cycling uphill on a relatively flat grade.

Incline: The Vertical Climb

What it does: The incline feature, found on many mid-to-high-end ellipticals like the Sole E95 or Schwinn 470, changes the angle of the elliptical path. As the incline increases, the path becomes steeper, making it feel more like climbing stairs or a very steep hill.
Muscle Focus: Incline shifts the primary emphasis to your glutes and hamstrings, specifically engaging them more intensely as you ‘climb’. It also works your calves and hip flexors differently.
- Targets glutes and hamstrings more intensely, contributing to strength and shaping in these areas.
- Reduces stress on knees for some users compared to high resistance alone, as the movement pattern changes slightly.
- Adds variety and can break through plateaus by challenging muscles in a new way.
- Feels like walking or running up a steep slope.

Combining Resistance and Incline

The magic truly happens when you combine both features.

Synergistic Effect: Using both high resistance and a steep incline simultaneously creates an incredibly challenging workout that mimics climbing a very steep hill while also pushing against a significant load. This maximizes calorie burn and muscle engagement across the lower body.
Targeted Training: You can use incline to pre-fatigue your glutes/hamstrings before adding resistance for a comprehensive lower-body burn, or vice-versa.
Workout Variation: Alternating between incline-focused and resistance-focused intervals within the same session keeps your body guessing and prevents adaptation. For instance, do 5 minutes high incline/low resistance, then 5 minutes low incline/high resistance.

Common Mistakes and How to Avoid Them

Even with the best intentions, it’s easy to fall into common traps when using elliptical levels. Kahuna Massage Chair Replacement Parts

Avoiding these pitfalls will make your workouts more effective and safer.

Mistake 1: Ignoring Form for Resistance

The Problem: Cranking up the resistance too high before your body is ready, leading to poor form, hunching over, gripping handles tightly, or bouncing. This reduces effectiveness and increases injury risk.
The Fix: Prioritize proper form over resistance. If you find yourself compensating, lower the resistance. Your body should remain upright, core engaged, with smooth, controlled movements. You should be able to maintain light contact with the handgrips or even let go periodically. Check out videos on proper elliptical form to ensure you’re getting it right. A good rule of thumb: if you can’t speak a full sentence comfortably, you’re likely working too hard for your current fitness level.

Mistake 2: Sticking to the Same Level

The Problem: Getting comfortable with one resistance level and never changing it. Your body adapts quickly, and if you don’t provide new stimuli, you’ll hit a plateau in your progress.
The Fix: Embrace progression and variation.
- Progressive Overload: Gradually increase resistance as you get stronger. If you can comfortably do 30 minutes at Level 10, try Level 11 next time, or incorporate short bursts at Level 12-14.
- Interval Training: Regularly incorporate HIIT sessions using varied resistance levels. This shocks your system and keeps your body challenged.
- Vary Your Workouts: Don’t do the same workout every time. Alternate between endurance-focused lower resistance, longer duration and intensity-focused higher resistance, shorter intervals days.

Mistake 3: Relying Solely on Resistance for Intensity

The Problem: Believing that simply turning up resistance is the only way to make a workout harder. While crucial, it’s not the only variable.
The Fix: Utilize all available variables.
- Stride Rate RPM: Increase your revolutions per minute RPM for a cardiovascular challenge.
- Incline: If your machine has it like the Sole E95 or Schwinn 470, use the incline feature to target different muscle groups, especially glutes and hamstrings.
- Direction: Pedal backward periodically to engage different muscle groups hamstrings, glutes, and calves and add variety.
- Arm Handles: Actively push and pull the moving arm handles to engage your upper body and core more.

Mistake 4: Not Listening to Your Body

The Problem: Pushing through pain or extreme fatigue, or conversely, not pushing yourself enough when capable.
The Fix: Tune into your body’s signals.
- Pain vs. Discomfort: Understand the difference. Muscle fatigue and burning discomfort are normal. sharp, joint pain is not. Stop if you feel joint pain.
- Rest and Recovery: Don’t be afraid to take rest days or active recovery days very low intensity when your body needs them. Overtraining can lead to burnout and injury.
- Adjust on the Fly: If you’re feeling sluggish, don’t force a high-resistance workout. Adjust the levels down and focus on moving. Conversely, if you feel great, challenge yourself a bit more.

Monitoring Your Progress with Resistance Levels

Tracking your progress on an elliptical goes beyond just noting how long you’ve been on the machine.

By paying attention to how you interact with resistance levels, you can get a more accurate picture of your fitness gains.

Key Metrics to Track

Your elliptical’s console usually provides valuable data. Pay attention to:

Resistance Level: The most direct indicator of difficulty.
RPM Revolutions Per Minute: Your speed or cadence.
Watts: A measure of power output, combining resistance and speed. A higher watts reading means you’re generating more power.
Distance: The simulated distance covered.
Calories Burned: An estimate, but useful for comparative purposes.
Heart Rate: Crucial for understanding cardiovascular intensity many ellipticals have built-in sensors or connect to chest straps.

How to Use Resistance Levels for Progress Tracking

Benchmark Workouts: Periodically e.g., once a month, perform a standardized workout. For example, “30 minutes at Level X, maintaining Y RPM.” Over time, try to increase Level X while maintaining or improving Y RPM, or sustain the same Level X and Y RPM for a longer duration.
- Example: If you started at Level 8 for 25 minutes, aim for Level 9 for 25 minutes, or Level 8 for 30 minutes next month.
Record Your Sessions: Use a fitness journal, app, or even a simple spreadsheet to log your workouts. Note the resistance levels used, duration, RPM, and how you felt e.g., “challenging but doable,” “very hard”. This helps visualize your improvement.
Increase Power Output: If your elliptical displays watts, aim to increase your average watt output over a set time. This is a direct measure of work done.
Recovery Heart Rate: After a high-intensity interval, note how quickly your heart rate returns to a lower level. Faster recovery indicates improved cardiovascular fitness.

The Role of Smart Technology

Many modern ellipticals, like the NordicTrack Commercial 14.9 and Bowflex Max Trainer M9, come with integrated smart technology and apps e.g., iFit, JRNY. These platforms are invaluable for progress tracking: Generate Money From Home

Automated Logging: They automatically log your workout data, making it easy to review your history and see trends.
Personalized Workouts: Trainers often adjust resistance and incline automatically during guided workouts, ensuring you’re challenged appropriately and progressing.
Performance Metrics: Advanced metrics and visual graphs help you understand your performance over time, identifying areas of improvement.

Maintaining Your Elliptical Machine’s Resistance System

Ensuring your elliptical’s resistance system functions optimally is key to consistent and effective workouts.

While magnetic resistance systems are generally low-maintenance, a few simple steps can prevent issues and prolong your machine’s life.

Regular Cleaning and Inspection

Wipe Down After Each Use: Sweat is corrosive. Wipe down the console, handlebars, and any areas where sweat collects with a damp cloth after every workout.
Dust and Debris Removal: Periodically weekly or bi-weekly, vacuum or wipe away dust and debris from around the flywheel and base of the machine. Dust can accumulate and potentially interfere with moving parts or ventilation.
Check for Loose Parts: Every few weeks, visually inspect the machine for any loose bolts, nuts, or components. Tighten them as needed. This prevents rattling and ensures stability during workouts.

Lubrication if applicable

Check Manufacturer’s Manual: Most modern magnetic resistance ellipticals like the Sole E95 or Horizon Fitness 7.0 AE require no lubrication for the resistance mechanism itself, as it’s a contactless system. However, other moving parts like the guide rails or pivot points might occasionally benefit from a silicone-based lubricant.
Avoid Oil-Based Lubricants: Never use oil-based lubricants on plastic or rubber components, as they can degrade these materials.
Listen for Squeaks/Grinds: If you hear unusual noises, consult your manual or contact customer support. Sometimes, it’s a simple fix like lubricating a pivot point. other times, it might indicate a more significant issue.

Console and Electrical Care

Protect the Console: Keep liquids away from the console. If your elliptical has a touchscreen e.g., NordicTrack Commercial 14.9, use a soft, dry cloth for cleaning.
Power Source: Ensure the machine is plugged into a stable power source. Avoid using extension cords unless specifically recommended by the manufacturer.
Troubleshooting: If the resistance adjustment isn’t responding, first check the power connection. If the issue persists, it could be a wiring problem or a fault with the console or resistance motor. This often requires professional service or manufacturer troubleshooting.

Environmental Factors

Location: Place your elliptical on a level surface away from extreme temperatures and direct sunlight. Excessive heat or cold can affect electronic components and lubrication.
Humidity: High humidity can contribute to corrosion over time. If you live in a very humid environment, consider a dehumidifier in your workout space.

By adhering to these simple maintenance tips, you can ensure that your elliptical’s resistance levels remain consistent and reliable, providing you with effective workouts for years to come.

FAQs

What are elliptical levels?

Elliptical levels refer to the resistance settings on an elliptical machine, which control the intensity and difficulty of your workout.

Higher levels increase the force required to move the pedals. Creating A Rock Garden

How do elliptical resistance levels work?

Most ellipticals use a magnetic eddy current resistance system.

When you increase the level, magnets move closer to the flywheel, creating more drag and making it harder to pedal.

What is a good resistance level for an elliptical?

For beginners, a good starting resistance level is typically 3-5, where you can maintain good form for 20-30 minutes.

Intermediate users might range from 6-12, and advanced users often go higher, especially for interval training.

Does higher resistance on an elliptical burn more calories?

Yes, generally, higher resistance levels require more muscular effort, leading to a greater caloric expenditure per minute compared to lower resistance at the same speed. Dry River Garden

How many resistance levels do ellipticals usually have?

The number of resistance levels varies by model, but common ranges are 16, 20, 24, or even 26 digital resistance levels, like on the NordicTrack Commercial 14.9 Elliptical.

Is 10 resistance on an elliptical good?

Yes, 10 resistance on an elliptical can be a challenging and effective level for many intermediate to advanced users, especially when combined with a good pace or used in interval training.

Is resistance or incline better on an elliptical?

Neither is inherently “better”. they offer different benefits.

Resistance increases overall muscular effort, while incline primarily targets glutes and hamstrings more intensely.

Combining both provides the most comprehensive workout. Ebr Bike Reviews

How often should I increase resistance on my elliptical?

Increase resistance gradually as your fitness improves, typically by 1-2 levels every 1-2 weeks, or when your current workout feels significantly easier.

Can I build muscle with high elliptical resistance?

Yes, high elliptical resistance can help build muscular endurance and tone, particularly in the lower body quads, hamstrings, glutes, calves, similar to strength training with lighter weights and higher reps.

What happens if resistance is too high on an elliptical?

If resistance is too high, you might compromise your form, strain your joints, or develop compensatory movements, which reduces effectiveness and increases injury risk.

Should I use the arm handles with high resistance?

Yes, actively pushing and pulling the arm handles, even with high resistance, engages your upper body, core, and increases overall calorie burn.

Does elliptical resistance affect joint impact?

No, the elliptical is known for its low-impact nature, regardless of resistance. Earn Money Working From Home

The movement pattern is designed to reduce stress on joints compared to running.

How can I make my elliptical workout harder without increasing resistance?

You can increase your stride rate RPM, utilize the incline feature if available, pedal backward, or increase the duration of your workout.

What is the difference between magnetic and electromagnetic resistance?

Magnetic resistance uses magnets to create drag.

Electromagnetic resistance is similar but often allows for more precise, computer-controlled adjustments, making it ideal for programmed workouts.

Why does my elliptical resistance feel inconsistent?

Inconsistent resistance could be due to a loose belt, a problem with the resistance motor, or an issue with the console’s wiring. Check your manual or contact customer support. More Reviews

Is elliptical good for cardio or strength?

The elliptical is excellent for both.

It provides a fantastic cardiovascular workout, and with higher resistance levels, it effectively builds muscular strength and endurance in the lower body.

How do I warm up before increasing elliptical resistance?

Start with 5-10 minutes at a very low resistance levels 1-3 and a moderate pace to warm up your muscles and gradually elevate your heart rate.

How do I cool down after a high-resistance elliptical workout?

Finish your workout with 5 minutes at a very low resistance levels 1-2 and a slow pace, followed by gentle stretching of your legs and glutes.

Can I do HIIT on an elliptical using resistance levels?

Yes, the elliptical is ideal for HIIT. Side Hustles To Make Money From Home

Alternate between periods of high resistance/high intensity and low resistance/recovery, as seen in many built-in programs.

Does increasing incline increase resistance on an elliptical?

While incline changes the muscle engagement and makes the workout feel harder, it’s distinct from the resistance level, which controls the horizontal drag.

Some machines automatically increase resistance slightly with incline to maintain perceived effort.

What is silent magnetic resistance SMR™?

SMR™, used by brands like ProForm, refers to a smooth, quiet magnetic resistance system that provides a fluid workout experience with minimal noise.

Should I use pre-programmed workouts or manually adjust resistance?

Both are beneficial. Pre-programmed workouts offer structured challenges and variety. Manually adjusting allows you to customize your session based on how you feel. Many ellipticals like the Schwinn 470 offer both options. Make Money To Make Money

My elliptical resistance doesn’t change. What’s wrong?

This could indicate a loose connection, a faulty resistance motor, or an issue with the console. First, check all cables and power connections.

If the problem persists, consult your machine’s manual or a technician.

Can low resistance on an elliptical still be effective?

Yes, low resistance is effective for warm-ups, cool-downs, active recovery, or longer, steady-state cardio sessions focused on endurance and calorie burn without intense muscle fatigue.

How does elliptical resistance compare to a spin bike’s resistance?

Both increase difficulty, but differently.

Elliptical resistance is typically magnetic and smooth, mimicking outdoor walking/running. Bar Knurling

Spin bike resistance often uses a friction pad, providing a more direct, sometimes grittier feel, closer to road cycling.

Is resistance important for weight loss on an elliptical?

Yes, resistance is crucial for weight loss because it increases the intensity and caloric expenditure of your workout, contributing to a greater calorie deficit.

How can I tell if my elliptical resistance is too easy?

If you can comfortably carry on a conversation, feel no muscle fatigue, or your heart rate isn’t elevated during your workout, the resistance is likely too easy.

Should I vary my resistance levels throughout a single workout?

Absolutely! Varying resistance levels within a single workout, especially through interval training, is highly effective for challenging your cardiovascular system and muscles, preventing plateaus.

Does the flywheel weight affect resistance levels?

A heavier flywheel e.g., Sole E95‘s 20-pound flywheel generally contributes to a smoother, more consistent feel, especially at higher resistance levels, and better momentum. It doesn’t directly increase the number of resistance levels but improves the quality of the resistance experience. Treadmill Workouts For Beginners

What maintenance is needed for elliptical resistance systems?

Magnetic resistance systems are largely maintenance-free.

Regular cleaning to remove dust and sweat, and occasionally tightening bolts on other parts of the machine, are usually sufficient.

Avoid lubricating the resistance mechanism itself unless specified by the manufacturer.

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Elliptical Levels