The 10 Biggest Elliptical Mistakes and How to Fix Them
Shifting your stance and grip can engage more muscles and elevate every cardio session.
The elliptical machine is a staple in gyms and home fitness spaces thanks to its low-impact nature and versatility. Yet for all its popularity, many people fall prey to common mistakes that undermine their results, dampen calorie burn, or even put them at risk of injury. If you want every stride to count, steer clear of these missteps and learn how to get the most out of every session.
Table of Contents
- Your Resistance Is Zero
- You’re a Sloucher
- You Don’t Enter Your Information
- You Don’t Change Directions
- You Haven’t Changed Your Workout in Months
- You Go Until You Can’t Feel Your Feet
- You Ignore the Handlebars
- You Never Use Intervals
- Poor Weight Distribution
- You Neglect Machine Maintenance
1. Your Resistance Is Zero
Gliding along with no resistance might feel pleasant, but it barely challenges your muscles or boosts your cardiovascular fitness. Setting the resistance too low turns your workout into a joyride: you’ll burn fewer calories and fail to stimulate muscle growth. For best results, gradually increase resistance until you feel challenged—but not so much that your form breaks down or your pace slows excessively. This will keep your workout effective for both calorie burn and cardiovascular health.
- Tip: For every session, adjust resistance at least once. Aim for intervals of higher resistance mixed with recovery at lighter levels.
2. You’re a Sloucher
Poor posture is a silent calorie thief. If you’re hunched over or leaning heavily on the handlebars, you’re limiting muscle engagement and risking neck, shoulder, and back pain. Good posture means standing tall, shoulders back, and abs engaged. Eyes forward, not down. This encourages proper use of your core and allows weight to be distributed correctly over your legs, maximizing the impact of every stride.
- Tip: Check your alignment every few minutes. Are your shoulders relaxed? Is your core tight? If you catch yourself slouching, reset your posture immediately.
3. You Don’t Enter Your Information
Most machines default to sample metrics for a 150-pound user. If you skip entering your age, weight, or other personal stats, you’ll get a grossly inaccurate calorie read. Customizing your inputs ensures your calorie burn and performance stats reflect your own body, not generalized numbers. This data can be motivating and help you track progress accurately over time.
- Tip: Enter your age, gender, and weight every time for true results. Regular progress checks using accurate data motivate consistent exercise habits.
4. You Don’t Change Directions
Always going forward on the elliptical isn’t just repetitive—it also neglects key muscle groups. Moving backward shifts emphasis from your quads to your hamstrings and glutes, offering a more balanced workout and keeping boredom at bay. Mix up your direction in intervals to engage your entire lower body and burn more calories.
- Tip: Alternate 2–5 minutes forward with 1–2 minutes backward. When moving backward, sit back slightly (like you’re about to sit in a chair) to put more work on your glutes and hamstrings.
5. You Haven’t Changed Your Workout in Months
Repeatedly doing the same workout leads to plateaus. Your body adapts, calorie burn slows, and motivation wanes. To keep results coming, vary intensity, speed, and resistance. Incorporate interval training for an effective fat-burn boost: alternate bursts of hard effort with periods of recovery. This not only prevents boredom, but also challenges your muscles in new ways, improving endurance and strength.
- Tip: Try this: After a warmup, alternate 1 minute of high resistance or high speed with 3–4 minutes of easier effort. Repeat this cycle for 20–30 minutes.
6. You Go Until You Can’t Feel Your Feet
If your feet go numb or tingle during long elliptical sessions, improper weight distribution is likely the culprit. Pressing too hard on your toes compresses nerves and reduces blood flow, making the workout uncomfortable or even risky. Instead, keep your weight centered on your heels, allowing the large muscles of your legs—especially the glutes and hamstrings—to power your stride. This improves stamina and reduces foot fatigue.
- Tip: Shift your weight into your heels, especially during longer sessions. Wiggle your toes occasionally to maintain circulation.
7. You Ignore the Handlebars
Many people let their arms hang or just use the fixed bars, missing the full-body benefits of the elliptical. Actively using the handlebars engages your chest, back, shoulders, and arms, effectively doubling the amount of muscle involved in your workout. This not only increases calorie burn, but also enhances balance and coordination.
- Tip: Push and pull the handlebars with each stride. Focus on a smooth, controlled motion without leaning in or slouching. Keep your grip relaxed to avoid hand and wrist strain.
8. You Never Use Intervals
Steady-state sessions are great for building endurance, but intervals offer superior fat-burning, aerobic improvement, and mental stimulation. Whether it’s speed, resistance, or direction, incorporating intervals challenges your body in new ways and keeps workouts interesting.
- Tip: Every week, try at least one workout that features intervals (high resistance, fast pace, or backward strides). Track how you feel and how your performance improves over time.
9. Poor Weight Distribution
Favoring one leg or side, or letting all your weight fall onto your toes or one part of your foot, leads to muscle imbalances and injury risk. Always focus on balancing your body evenly over the pedals, pressing into the balls of your feet while keeping your heels rooted.
- Stand tall and check for evenness between left and right sides.
- Distribute weight primarily on your heels to maximize lower body muscle recruitment.
10. You Neglect Machine Maintenance
A noisy, grinding, or unsteady elliptical not only ruins your experience, but may also affect your form and safety. Skipping routine cleaning, lubricating, or tightening often leads to squeaks, jerky movement, or even breakdowns.
- Tip: Wipe down your elliptical after every use, check moving parts monthly, and follow manufacturer guidelines for lubricating and tightening bolts.
Quick Reference Table: Common Elliptical Mistakes and Solutions
| Mistake | What Happens | How to Fix It |
|---|---|---|
| No or Low Resistance | Ineffective workout, low calorie burn | Adjust resistance—find a challenging but sustainable level |
| Poor Posture | Neck/back pain, reduced muscle use | Stand tall, core tight, shoulders back |
| Not Entering Info | Inaccurate calorie/stat tracking | Input weight, age, and gender each session |
| No Direction Change | Missed muscle groups, boredom | Alternate between forward and backward strides |
| No Routine Variation | Plateaus, boredom | Incorporate intervals, speed, and resistance changes |
| Description continues for each mistake as outlined above |
Frequently Asked Questions (FAQs)
Q: Can I use the elliptical every day?
A: The elliptical is low-impact and safe for daily use for most people, but your body does need rest. For best results, alternate intensity, and consider mixing in other activities to avoid plateaus and overuse injuries.
Q: My feet go numb on the elliptical—what can I do?
A: Numbness usually happens when you put too much weight on your toes. Shift your weight into your heels, and take breaks to stretch and rotate your ankles if needed.
Q: How accurate are the calorie burns displayed on the elliptical?
A: They’re close—if you’ve entered personal information like age, weight, and gender. If not, the count can be off by 20–30% or more.
Q: Is it okay to hold onto the stationary handlebars?
A: The stationary bars are helpful for beginners or those needing balance. For maximum calorie burn and full-body benefits, use the moving handlebars most of the time.
Q: Should I try using the elliptical in reverse?
A: Yes! Reversing direction targets different muscles (like your hamstrings and glutes), improves balance, and adds variety to your workout.
Expert-Backed Tips for Elliptical Success
- Always begin with a 3–5 minute gentle warmup before increasing resistance or speed.
- Plan your workouts in advance, including intervals, resistance changes, and direction switches.
- Stay hydrated before, during, and after your session to maintain optimal performance and prevent cramping.
- Pay attention to your body’s cues—discomfort is normal, pain is not. Stop and reassess if something hurts.
- Incorporate flexibility and strength exercises off the elliptical to round out your fitness routine.
Conclusion
The elliptical is more than just a backup plan when the treadmills are full—it’s a powerhouse machine that, when used wisely, can burn calories, increase strength, and keep your joints healthy. By sidestepping these common mistakes and adding variety and proper technique, you’ll keep making progress, avoid injury, and enjoy workouts that are as effective as they are engaging.
References
- https://www.proform.com/blog/elliptical-mistakes-to-avoid/
- https://athleticvisionfitness.com/common-mistakes-to-avoid-on-your-next-elliptical-workout/
- https://www.prevention.com/fitness/a20437753/worst-workout-mistakes-on-the-elliptical-trainer-machine/
- https://www.soletreadmills.com/blogs/news/how-to-properly-use-an-elliptical-tips-tricks-for-beginners
- https://www.youtube.com/watch?v=EesEvYohy5o
- https://playbook.chelseapiers.com/news/12-elliptical-mistakes-that-can-sabotage-your-workout/
- https://nutroone.com/en/2024/04/16/your-best-workout-on-ellipticals/
- https://soulivity.com/wellness/5-mistakes-that-elliptical-machine-owners-should-avoid
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