However, you don’t need a gym membership to enjoy its benefits. While it may have not been a home gym staple years ago, the Smith machine has become a must-have for many fitness enthusiasts. Offering added protection without a spotter for your bench presses, back squats, deadlifts, and other strength exercises, the Smith machine is a wise investment for those trying to build the ultimate garage gym. 

With options spanning from traditional Smith machines to all-in-one home gym solutions, you might feel a bit overwhelmed about which direction to go. Luckily for you, our team of expert product testers did all the due diligence necessary to separate the cream from the crop. From analyzing the build materials to testing the smoothness of the bar path to assessing the value, we took the time to dissect each element in order to narrow down our list to just five.

In addition, we got some valuable insight from Mauro S. Maietta, district fitness and education manager for Crunch Fitness, on the benefits and what factors to consider when you’re shopping for a Smith machine.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Smith Machines of 2025:

• Best Overall Smith Machine: Force USA G15 All-in-One Trainer
• Best All-in-One Smith Machine: Titan Fitness Smith Machine
• Best Compact Smith Machine: Bolt Fitness Supply Storm Series Stinger Attachment
• Best Budget Smith Machine: RitFit Smith Machine
• Best Smith Machine Attachment: Bulletproof VTS Lite Rack Attachment

Best All-in-One Smith Machine: Force USA G15 All-in-One Trainer

Force USA G15 All-in-One Trainer

4.1

• 3-in-1 at-home gym machine
• Weight stacks and plate-loaded cable towers 
• Half rack on the front
• Interchangeable 2:1 and 4:1 cable pulley ratios
• 18 functional attachments included
• Barbell or smith machine training

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If you’re searching for a multifunctional Smith machine that’s compatible with a ton of attachments, the Force USA G15 is the machine that can truly do it all — albeit at an expensive price point of around $5,500. However, there’s a reason it earned 4.5 out of 5 stars for versatility from our top product tester: you can perform a wide variety of exercises by taking advantage of all of its functionality. 

Tipping the scales at nearly 1,000 pounds, the G15 combines a functional trainer, half rack, and Smith machine into a single, sturdy unit. Measuring over 6 feet wide, over 4 feet deep, and about 7 feet tall, the G15 earns a 4-star footprint rating. While there are more compact options, it’s still a good option for folks with limited space, especially considering the versatility you get. 

Offering dual 289-pound weight stacks that keep it well-anchored, the G15 also scores 4 out of 5 stars for durability and construction. 

“This thing is like a tank,” our tester says. “Once it’s assembled, it’ll basically be stuck in place.” 

Unfortunately, our tester wasn’t as impressed with the cable pulley material. Asthey’re made from nylon instead of aluminum, they don’t move as smoothly and won’t be as durable as their metal counterparts. 

Something that separates the G15 from many competitors is its ability to go from a 2:1 or 4:1 pulley ratio. This gives you the ability to make the weight feel like half or a quarter of the actual weight. While our tester would prefer a 1:1 ratio for more effective resistance, he says the 2:1 or 4:1 ratios “will be adequate for most people working out from home.” 

The G15 comes with a lengthy list of attachments, including J-hooks, safety spotter arms, multi-grip dip handles, a multi-grip pull-up bar, band pegs, and a low row footplate. If you want to unlock even more training possibilities, the $700 G15 Upgrade Kit includes three additional strength training stations, three functional attachments, a TV mount, and four storage shelves. 

Two knocks against this ultra-versatile machine: assembly and value. 

Although some of the parts arrive pre-assembled, our assembly expert recommends budgeting “at least 20 man hours” to get the G15 fully put together. And if you want to leave it to the professionals, you’ll need to pay an additional $800. 

At nearly $6,000 on its own, the G15 certainly isn’t made for budget-conscious shoppers. Our top product tester gave it 3.5 out of 5 stars for value, noting that Force USA could use better quality components, cables, and accessories, including one of the key parts of this premium-priced unit: the built-in barbell.“The knurling is super passive and not going to allow for an adequate grip for the user if you were to go heavy on any Smith machine movements,” he explains.

Best All-in-One Smith Machine: Titan Fitness Smith Machine

Titan Fitness Smith Machine

4.0

• 600-pound weight capacity
• Very smooth and stable
• Features an angled design
• Counterbalanced

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Want to crush a full-body workout with a single piece of equipment? The Titan Fitness Smith Machine can be the all-in-one solution that allows you to train your upper body, lower body, and core in a safe, effective manner. 

Is it as versatile as the G15? No. Is it far more affordable? Yes. 

For less than a third of the price, you can still get an excellent workout experience from the $1,7000 Titan Smith Machine. One of our more seasoned product testers used it for a variety of strength training sessions, highlighting how impressed she was by the smooth glide of the barbell and the angled design. In addition, this Smith machine is counterbalanced so you don’t have to support the entire 45-pound barbell like you do on other machines. Beginners will appreciate this, as the bar only feels like 15 pounds. 

Unfortunately, like Force USA, Titan left our team wanting more out of the knurling. 

“It’s fine for a Smith machine, but it’s definitely not the most grippy bar,” our tester says. 

On the other hand, this machine earns high marks for its ergonomics. Our tester rated it 4 out of 5 stars in this category. She found the single-axis, angled design helped improve her muscle activation during lower-body weight training exercises like Smith machine squats and lunges. 

Most importantly, she felt completely secure using this Titan machine. Not only was there no wobbling or shaking, but the bar moved smoothly, leading her to give a 5-out-of-5 rating for stability. 

“This is a super stable machine; there was no give to it even when we were using heavy weights,” our tester says. “This was ultra-smooth.” While Titan priced this machine fairly, we’d like to see a better warranty. A one-year policy falls well short of what we expect from most brands. Plus, if you want to return a piece of equipment, you must pay the return shipping costs and a 20% restocking fee. That results in a disappointing customer experience score of just 2 out of 5 stars.

Best Compact Smith Machine: Bolt Fitness Supply Storm Series Stinger Attachment

Bolt Fitness Supply Storm Series Stinger Attachment

4.2

• Compatible with any 3" x 3" frame
• Includes 43-inch multi-grip pull-up bar
• 12 different positions
• Footprint: 27" L x 85" W x 91" H (94" with pull-up bar)

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Don’t want a standalone Smith machine? Bolt Fitness has a space-saving solution in the form of the Storm Series Stinger Smith Machine Attachment. Compatible with any 3” x 3” frame using 1” hardware, this universal attachment can seamlessly integrate with your existing squat or power rack, opening the door to even more training possibilities. 

We rate this Smith machine attachment a 4.5 out of 5 for versatility, as it offers 12 different positions totaling 60” of vertical adjustments. That means you can quickly go from a steep incline bench press to a Romanian deadlift, making your workouts more efficient, too. Plus, we also like that this attachment has a 43” built-in multi-grip pull-up bar, giving you the ability to develop your vertical pulling strength and endurance. 

Bolt also earns solid marks for construction, earning 4 out of 5 stars in this key category. However, our chief product tester warns not to expect quite the same level of craftsmanship as some better-known brands. 

“You won’t see the same quality welds or powder coats from Bolt as you will from Rogue or REP,” he says. 

Like several other nominees on this list, our tester was also disappointed with the Smith bar’s knurling. The passive knurl pattern won’t give you a particularly stable grip, especially when using heavier weights. 

“You definitely won’t mistake this for an Olympic barbell,” our tester says.

As for the price? At around $1,100 this is on the expensive side for a Smith machine attachment. For example, the Bells of Steel Smith Machine Rack Attachment is much more affordable at $800. We rate it a 3 out of 5 for value, especially since you already need a rack to use it. Otherwise, expect to invest a significant chunk of change to get a fully functioning setup.

Best Budget Smith Machine: RitFit Smith Machine

RitFit Smith Machine

3.9

• 13 accessories included
• 1,000-pound weight capacity
• 11 height adjustments
• Available in different packages with expanded options

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Just because you can’t afford to splurge on something like the G15 doesn’t mean you can’t find a Smith machine that fits within your budget. If you don’t have a ton of financial wiggle room, the RitFit Smith Machine is the most affordable option that earned our stamp of approval.

As our top product tester puts it, “If you’re looking for a Smith machine and you’re on an ultra-budget, this is it.” 

At about $500 on Amazon, this machine is less than a third of the price of the Titan Fitness Smith Machine and less than a tenth of the cost of the G15. Of course, it’s not the most durable option on the market, but it offers sufficient versatility at a very attractive price point to earn a near-perfect value rating of 4.5 out of 5 stars. 

Dubbed the “sleeper pick” by our tester, he notes that “the low price covers so many sins.” 

Before we dive into some of RitFit’s shortcomings, let’s highlight some of the strengths of this machine. First, we rated it 4 out of 5 for versatility, as it offers built-in low row and lat pulldown capabilities using a plate-loaded cable pulley system that holds 165 pounds. The RitFit Smith Machine also comes with several attachments, including a pin-on landmine row and two multi-purpose pull-up handles. 

Secondly, it has a compact design that makes it suitable for home gym setups with limited  space. It also weighs just 140 pounds, making it easier to move than other options on this list. 

However, our tester had several callouts about the RitFit Smith Machine that deserve mentioning. With cheaper build materials and a lightweight design, it didn’t prove to be as stable as he would have liked, earning just 3.5 out of 5 stars for both construction and stability. Needless to say, this isn’t the best option if you want to lift heavy weights. Still, considering you could pay around the same price for a high-quality Olympic barbell, the RitFit Smith Machine is a solid option if you’re on a limited budget.

Best Smith Machine Attachment: Bulletproof VTS Lite Rack Attachment

Bulletproof VTS Lite Rack Attachment

4.0

• Transforms your squat rack into a Smith machine using your own barbell
• Includes two VTS Lite trolleys and two latch hooks
• Available in multiple versions to fit different rack sizes
• Optimized for Smith machine functionality and basic functional training

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Imagine if you could turn your squat rack into a Smith machine in a matter of minutes. That dream can be a reality if you’re willing to invest around $700 on the VTS Lite Rack Attachment from Bulletproof Fitness, a lesser-known fitness equipment manufacturer that’s caught our attention.

While we haven’t gotten our hands on this attachment just yet, it’s hard not to get excited about the concept and execution by Bulletproof. The Versa Trolley System (VTS) Lite allows you to convert your squat rack into a Smith machine using your own barbell. The rollers are made from UHMW plastic, an ultra-durable material we’ve seen used on other racks. This attachment only weighs 15 pounds, making the VHS Lite a more user-friendly alternative than the full-sized VTS, which weighs in at 24 pounds. From a construction standpoint, we feel comfortable giving the VTS Lite 4 out of 5 stars. 

In addition, we like that Bulletproof offers a wide range of options to accommodate different racks. You can choose between a 3” x 3” pair, a 2” x 3” pair, or a 2” x 2” pair. You also can choose different hook sizes based on the diameter of your barbell. This optionality, along with the added exercise variety you get from using the attachments, earns a 4.5 out of 5 for versatility.

Set to be released in May 2025, we’re excited to see this product in action. If you want a more streamlined solution than getting a standalone Smith machine, this is an attractive space- and money-saving solution. Based on the price and versatility, we give it a value rating of 4 out of 5 — though it could go higher once we get our hands on it.

How We Picked and Tested the Best Smith Machines

As Smith machines have become more popular among the home gym community, we’ve ramped up our efforts to test ones from a variety of brands. This has allowed us to develop a thorough evaluation process that examines a number of key factors that impact your workout experience.

With options ranging from standard Smith machines to all-in-one trainers with cable machines, here’s what we assess during testing using a 1-5 scoring system:

• Construction: What gauge steel are the uprights made from? Does the Smith bar have passive knurling or a knurl pattern that provides good grip? Does the design allow for a stable, secure weightlifting experience?
• Footprint: How much space does the Smith machine take up? While a large footprint isn’t necessarily a dealbreaker, we understand that many home gym owners have limited space. A compact footprint gives you more room to store your adjustable dumbbells, weight bench, and whatever else you want to fit in your training space. 
• Versatility: One of the reasons bodybuilders rely on Smith machines is their versatility, as they allow you to train different muscle groups without having to move from machine to machine. Meanwhile, ones that have built-in functional trainers or offer a power cage combo give you even more versatility and functionality to accomplish your fitness goals.
• Value: Is the price justified by the build quality, durability, and functionality? Just like a high price tag doesn’t guarantee high quality, a low price point doesn’t mean you can’t get great bang for your buck. 

Benefits of a Smith Machine

What makes a Smith machine such a valuable training tool? If you’ve ever used one, you already know there’s added peace of mind knowing you have built-in support. Here’s an overview of the different benefits of utilizing this popular piece of equipment. 

Improved Stability and Safety 

Unlike when you use a barbell and squat rack, the Smith machine provides a fixed bar path. This can help reduce the risk of injury and ensure a stable lifting environment. 

“The Smith machine helps the athlete feel supported and gives them greater control and stability when performing an exercise,” says Mauro M. Maietta, district fitness and education manager for Crunch Fitness. 

In particular, new lifters can benefit from starting out on a Smith machine so they can focus on their form while being supported by the machine. 

“Maintaining correct form is important for avoiding injuries and maximizing the effectiveness of your workouts,” says Dr. Christopher Mohr, PhD, RD. “Beginners might benefit from working with a personal trainer initially or taking a beginner class to learn proper techniques.”

Can Be Used for Injury Rehabilitation

The guided motion and added stability of a Smith machine makes it an ideal training tool for those returning from injury or anyone with mobility issues. It encourages proper form and can be a safer way to increase your strength and joint stability before moving on to free weights. 

Maietta recommends starting with lighter weights to get a feel for the range of motion before progressing. “The fixed range of motion is not for everyone, so be sure to speak with your local fitness professional and listen to your body and joints if you feel any discomfort or pain during the planned movements,” he says.

Allows You to Train Without a Spotter

If you prefer to work out alone or don’t have a training partner available, the Smith machine can act as a “spotter” for you. These machines offer an extra layer of safety, as you can easily rack the bar or set the safety spotters to a specific point that will keep you out of harm’s way. 

In addition, this advantage allows you to safely follow progressive overload, a proven method for increasing muscle size and strength. 

“This continual challenge helps your muscles grow stronger,” says Mohr. “It’s important to start with manageable increments to prevent injury.” 

Versatility in Exercise Selection

You won’t find many machines that offer as much versatility as the Smith machine. Want to train legs? You can knock out squat and lunge variations. Want to grow your chest and shoulders? Grab an adjustable weight bench and work on your bench press and overhead press without having to worry about keeping the bar stable. A high-end option like the Force USA G15 gives you the ability to perform cable exercises like cable crossovers, chest flys, and overhead triceps extensions.  

“The Smith machine can be seen as the Swiss army knife of the weight room since it allows for several strength training exercises in its fixed vertical path, ranging from squats to overhead pressing movements,” says Maietta.

How To Choose the Best Smith Machine for Your Home Gym

What should you consider when choosing a Smith machine? Based on our experience as equipment experts and dedicated lifters, here’s what we recommend:

Size

Consider the machine’s footprint when determining if it is a good fit for your needs. One benefit of Smith machines is all-in-one trainers are available to consolidate the space needed for multiple workout stations.

Other Functions

Many of the home gym Smith machine options on this list are designed as all-in-one trainers designed to provide multiple workout functions with one convenient machine. The machine can include stations for a power rack, functional trainer, low-row attachment, chin-ups/pull-ups, dips, suspension trainers, and more.

Weight Ratio

Smith machines offer pulley systems with varying weight ratios, including 1:1 and 2:1. A 1:1 ratio means the weight you load is the exact weight you lift. A 2:1 ratio means you lift half of the weight you load. For instance, with a 2:1 ratio, if you load 100 pounds, you lift 50 pounds.

Some Force USA Smith machines, including the G15, allow users to easily switch between 2:1 and 4:1 ratios, which is helpful when people of various skills use the same machine.

Weight Capacity

Weight capacities vary depending on the functions offered by the machine. The weight capacities on this list start at 300 pounds. Be sure to confirm the machine’s weight capacity can accommodate your needs..

Best Smith Machine: Final Thoughts

If you are looking for versatile strength-building home gym equipment to achieve a full-body workout, a Smith machine can help you achieve your goals. Since the 1950s, this game-changing machine has allowed gym-goers to work out safely without a spotter. Today, there is a wide range of consumer options, allowing you to experience the benefits of the Smith machine in the comfort of your own home gym.

Smith Machine FAQs

The post The Best Smith Machine for Your Home Gym in 2025 appeared first on Breaking Muscle.

Not far behind would be another supplement that can help you achieve your muscle-building and weight-loss goals: pre-workout. 

However, just like not all barbells are created equal, neither are supps. The strongest pre-workouts stand out from the pack because they are formulated with research-backed doses of four key ingredients — caffeine (at least 200 milligrams), L-citrulline (at least 4,000 milligrams), beta-alanine (at least 3,200 milligrams), and betaine (at least 2,500 milligrams) — for physical and mental performance enhancement. 

To save you the trouble of sipping on something that won’t give you an effective muscle pump, our team of expert product testers tried more than 80 pre-workouts and reported which supplements delivered the most focus, power, and tingles. Then, with some guidance from a few other experts, our squad of CPTs, CNCs, CrossFit enthusiasts, and dedicated weightlifters narrowed down the list to the eight strongest pre-workouts so you can select the perfect match for your goals and preferences. 

Medical disclaimer: This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Strongest Pre-Workouts of 2025:

• Strongest Pre-Workout for Power: Transparent Labs BULK BLACK
• Strongest Natural Pre-Workout: Legion Pulse
• Strongest Budget Pre-Workout: Nutricost Pre-X
• Strongest Pre-Workout for Taste: Jacked Factory NitroSurge
• Strongest Pre-Workout for Pump: Gorilla Mode
• Strongest Pre-Workout for Tingles: Crazy Nutrition Intensive Pre-Train
• Strongest Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout
• Strongest Pre-Workout With Creatine: C4 Ultimate

Strongest Pre-Workout for Power: Transparent Labs BULK BLACK

Transparent Labs BULK BLACK

4.5

• Number of servings: 30
• Cost per serving: $1.83
• Amount of caffeine per serving: 275 milligrams
• Flavors: Blue Raspberry, Black Cherry, Cherry Kiwi, Peach Mango, Sour Gummy
• Third-party tested: Yes, by independent labs

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If your goal is to improve your athletic performance and power output in the gym, then we recommend Transparent Labs BULK BLACK. This supplement contains a potent combination of 4,000 milligrams of beta-alanine, 2,500 milligrams of betaine anhydrous, and 10 other active ingredients. Beta-alanine, a nonessential amino acid, may improve potential power output by reducing muscle fatigue, allowing you to push out a few more reps while you exercise. And studies show betaine anhydrous may improve muscular endurance. These ingredients work together to enhance your training, paving the way for strength gains over time.

Each serving of BULK BLACK also contains 350 milligrams of caffeine, which is close to the recommended daily limit of 400 milligrams. Overall, the impressive formulation earns 4 out of 5 stars from our team, as we docked a point for the high caffeine content since it may be too intense for some people. 

However, this high-stim pre-workout is certainly effective. 

Cory Kessler, C.P.T., C.F.N.C., has tried more than 25 pre-workouts. He tested the Blue Raspberry flavor of BULK BLACK before a cardio workout, noting that he felt more energized and focused throughout his workout. “I started sweating almost immediately, and within five to 10 minutes, I had a boost of energy, a massive pump, and felt like I could lift harder and stronger,” he says. Cory also experienced the tingling sensation common with high doses of beta-alanine.

Cory also enjoys using BULK BLACK before bodybuilding workouts since it contains 8,000 milligrams of citrulline malate. While more research is needed, some studies suggest citrulline malate may boost exercise and muscular performance. 

Two other areas where BULK BLACK stands out: solubility and taste. Our team gave Transparent Labs perfect scores in both categories. 

“BULK BLACK completely dissolved in my shaker bottle in only a few seconds with no clumps, grittiness, or residue,” Cory says. 

Available in eight flavors ranging from Black Cherry to Watermelon Peach to Strawberry Mango, one of our other product testers chose the Blue Raspberry option, giving it 5 out of 5 stars for taste. However, there are some mixed reviews on Amazon about the taste, depending on which flavor you choose.

“It’s hard to describe the taste of Blue Raspberry, but that’s exactly what it tastes like. Not too sweet, which is a good thing,” he says.

Related: Transparent Labs BCAA Glutamine Review

Strongest Natural Pre-Workout: Legion Pulse Pre-Workout

Legion Pulse

4.3

• Number of servings: 10 to 20
• Cost per serving: $2.25 to $3.00
• Amount of caffeine per serving: 350 milligrams
• Flavors: Apple Cider, Arctic Blast, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Frosted Cranberry, Fruit Punch, Grape, Green Apple, Mojito, Piña Colada, Peach Ring, Pink Lemonade, Rainbow Sherbert, Sour Candy, Strawberry Kiwi, Strawberry Margarita, Tropical Punch, Watermelon
• Third-party tested: Labdoor

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Legion Pulse is our pick for the strongest natural pre-workout because it’s free from artificial sweeteners, flavors, and colors and contains six active ingredients that support enhanced energy. 

As a CPT and CNC, I look for four main ingredients in a high-quality pre-workout supplement: caffeine, beta-alanine, betaine anhydrous, and L-citrulline. Each plays a key role in enhancing athletic performance. Research shows:

• Caffeine stimulates the central nervous system
• Beta-alanine may boost muscular endurance
• Betaine anhydrous can improve strength
• L-citrulline enhances oxygen and nutrient delivery to the muscles. 

Legion Pulse contains all four, including 350 milligrams of caffeine per serving, which is very close to the recommended daily limit of 400 milligrams. Keep in mind that if you decide to try Pulse, it’s a good idea to monitor your caffeine intake from other sources like coffee or tea. 

“To get the most out of pre-workout supplements without stomach issues, start with a lower dose to see how your body reacts,” says Dr. Christopher Mohr, Ph.D., RD. “Choose supplements with fewer stimulants if caffeine bothers you, or go for stimulant-free options.” 

Luckily, if you’re new to pre-workout or are caffeine-sensitive, you can also choose the non-stim version of Pulse. So, even though we’d like to see creatine in the formulation, we still give this a strong score of 4 out of 5 stars, especially since there’s a caffeine-free version. 

One of our product testers has tried five different brands of pre-workout and puts Pulse atop her list because of its effectiveness. 

“I’ve been using Pulse three times a week for six months, and it always makes me feel energized and focused,” our tester says. “My goal is to improve my personal records and lift harder, so Pulse is my go-to when I train.” 

She reports that it typically takes 15 minutes for this high-stim pre-workout to kick in, and while it does give her tingles, it’s not overwhelming. “I never feel a drop-off, but rather a slow energy release,” she says. 

Pulse comes in 22 flavors, including Pink Lemonade, Cherry Limeade, and Strawberry Kiwi, so there’s something to satisfy everyone’s taste buds. That said, one of our testers gave Pulse 4 out of 5 stars for taste, noting that while it tastes sweet, there’s a “weird aftertaste.” 

While the formulation and flavor options make this a top-rated pre-workout, Pulse is by no means a budget-friendly option. At around $45 for a 20-serving tub, it earns the lowest score of 1 out of 5 stars for price per serving.

Strongest Budget Pre-Workout: Nutricost Pre-X

Nutricost Pre-X Xtreme Pre-Workout

4.3

• Caffeine: 300mg 
• Other Key Ingredients: L-citrulline, beta-alanine, betaine anhydrous, taurine, L-tyrosine, alpha-GPC, theobromine, Nitrosigine, Huperzine A, niacin, vitamin B6, vitamin B12
• Sweeteners: Sucralose
• Flavors: Blue Raspberry, Watermelon, Fruit Punch, Grape, Peach Mango
• Certifications: Third-party tested
• Servings per Container: 30 servings
• Price per Serving: $1.00

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While many strong pre-workouts cost around $2 per serving, Nutricost Pre-X is our pick for the strongest budget pre-workout because it costs less than half of that. At about $0.93 per serving, one tester called it “the best value on the market,” and I agree, giving this a perfect score of 5 out of 5 for price per serving. 

Although some budget pre-workouts lack key ingredients, Pre-X contains the four main ones we like to see in a pre-workout: caffeine, beta-alanine, betaine anhydrous, and L-citrulline. “The price is better than most other pre-workouts I’ve tried, especially for a supplement this good,” says one tester.

Each serving of Pre-X has 300 milligrams of caffeine and 4,000 milligrams of L-citrulline, so you should feel energized and get a good pump with this pre-workout. “I got a decent pump and had a calm focus without feeling overstimulated,” one tester says.

 Some testers say Pre-X has a slightly lower dosage of beta-alanine than some other pre-workouts on our list, but others say they experienced noticeable tingles during their workout. 

While testers did not experience any negative side effects when trying Pre-X, this pre-workout is made with the artificial sweetener sucralose. Some health experts have raised concerns about taking sucralose in high doses. As a CPT and someone who pays close attention to everything I put in my body, I tend to steer clear of artificial sweeteners. Because of this, we docked a point off the formulation score, giving Pre-X 4 out of 5 stars. 

Nutricost Pre-X comes in five flavors, including Blue Raspberry, Peach Mango, and Watermelon. Collectively, our team gave this strong pre-workout 4.5 out of 5 stars for taste. 

“This tastes great ice cold or at room temperature. I look forward to drinking it before my workouts,” says one tester who tried Blue Raspberry.

Another tester who tried Peach Mango also gave Pre-X his stamp of approval. 

“No artificial sweetener taste at all. It has a nice flavor that’s not overly sweet.”

Strongest Pre-Workout for Taste: Jacked Factory NitroSurge Pre-Workout

Jacked Factory NitroSurge

4.2

• Number of servings: 30
• Cost per serving: $0.93
• Amount of caffeine per serving: 180 milligrams
• Flavors: 11 available
• Third-party tested: No

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Whether you like a strong pre-workout that’s sweet, sour, fruity, or tart, Jacked Factory NitroSurge has a fit for you. With 11 options, you can stick to your favorite or keep a few flavors in rotation to keep your taste buds on their proverbial toes. Between the deep lineup and satisfying flavors, NitroSurge earned a perfect score for taste.

One of our testers tried Strawberry Margarita, and let’s just say she was more than satisfied with her sipping experience. 

“It’s wildly delicious. I’d drink this by the side of the pool over ice all day.”

Another tester prefers Jacked Factory NitroSurge to some other strong pre-workouts he’s tried. “I did not like the Pink Lemonade flavor of Legion Pulse, but I would definitely use the Grape NitroSurge again,” he says.

As for its effectiveness? For one of our product testers, it took about 20 minutes to feel NitroSurge kick in. At that point, he felt like he could lift harder. 

“I usually work out in the morning because I feel most rested then, but even after taking this in the afternoon, I felt ‘jacked up’ and ready to go,” he says, adding that he experienced tingles and a slight drop off, but neither was overwhelming.

Another tester who regularly takes strong pre-workouts doubled the dosage. He said he got “a bit of a boost from it” but nothing like what you’ll get from other strong pre-workouts. Ultimately, this makes NitroSurge a solid choice for beginners, as you can see how you respond to a single serving before upping it to two scoops. 

Besides the taste, I like that it’s budget-friendly while still including evidence-backed ingredients, like L-citrulline, beta-alanine, betaine anhydrous, caffeine anhydrous, L-theanine, theobromine, and AstraGin. AstraGin, also found in Transparent Labs BULK BLACK, is a plant-based compound formulated to enhance nutrient absorption. While AstraGin is safe at 0.5 milligrams per kilogram of body weight per day, more research is needed on the potential performance-enhancing benefits.

Like some of the other pre-workouts on our list, NitroSurge is made with the artificial sweetener sucralose, which some health experts have raised concerns about taking in high doses. Also, Jacked Factory supplements do not undergo third-party testing, which ensures products include the ingredients listed on the label and nothing else. This is especially important for athletes who undergo drug testing for banned substances. We only gave Nitrosurge 3 out of 5 stars in this category since it is made in a Current Good Manufacturing Practice (cGMP)-certified and FDA-registered facility.

Strongest Pre-Workout for Pump: Gorilla Mode

Gorilla Mode Pre Workout

4.0

• Caffeine: 400mg
• Other Key Ingredients: L-citrulline, creatine monohydrate, L-tyrosine, betaine anhydrous, HydroPrime glycerol powder, malic acid, alpha-GPC, huperzine A
• Sweetener: Sucralose
• Flavors: Orange Rush, Mouthwatering Watermelon, Tiger’s Blood, Bombsicle, Cherry Blackout, Fruit Punch, Cotton Candy Grape, Blackberry Lemonade, Jungle Juice, Strawberry Kiwi
• Certifications: Third-party tested
• Servings per Container: 20 two-scoop servings
• Price per Serving: $3.00

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For bodybuilders, a “pump” is a sign of a successful training session. Increased blood flow to the muscles makes them feel fuller and appear larger and more vascular during and after a workout. A pump also promotes muscle growth by delivering essential nutrients and oxygen to the muscles as blood flow increases. While you can achieve a pump through high-rep sets, drop sets, and supersets, high-stim pre-workouts like Gorilla Mode are specially designed to improve your pump.

Gorilla Mode contains several pump-enhancing ingredients in each scoop, including 5,000 milligrams of pure L-citrulline (more per scoop than any other pre-workout on our list) and 2,000 milligrams of Hydro Prime glycerol powder. L-citrulline works to widen blood vessels, increasing blood flow to the muscles. Glycerol powder is rapidly absorbed by the muscles and draws in water, which can cause muscle cell swelling. 

If you’re caffeine-sensitive or budget-conscious, this intense pre-workout may not be the best for you. Although one serving only contains 200 milligrams of caffeine, you will need to take two servings to get research-backed doses of some key ingredients, including creatine monohydrate (only 2.5 gram per serving). At that point, you’d be at 400 milligrams of caffeine, which is the total amount the FDA says is safe for adults to consume per day. For this reason, we docked a point off the formulation, giving Gorilla Mode 4 out of 5 stars in this category. 

Don’t forget that this also impacts how much bang you get for your buck. A 40-serving tub costs $60, and you’ll end up going through it that much quicker if you take two scoops before your training sessions. That would bring the cost to $3 per serving. So, from a value standpoint, we can only give Gorilla Mode 2.5 out of 5 stars. 

On the other hand, this pricey supplement earned a strong score of 4.5 out of 5 stars for its effectiveness. One of our testers uses strong pre-workouts several times a week and tried Gorilla Mode before an upper-body workout. “Not only did I have a good pump, I also felt more focused. I knocked out a few more reps than usual during my workout,” he says. “I like the Fruit Punch flavor, although it was sweeter than I thought it would be.” 

While our tester enjoyed Gorilla Mode’s taste, he says the powder was gritty and difficult to mix properly. This is likely due to the glycerol powder, which absorbs moisture, leading to clumping.

Strongest Pre-Workout for Tingles: Crazy Nutrition Intensive Pre-Train

Crazy Nutrition Intensive Pre-Train

4.0

• Caffeine: 200mg
• Other Key Ingredients: Citrulline malate, beta-alanine, taurine, KSM-66 Ashwagandha, caffeine, EnXtra, piperine
• Sweetener: Sucralose
• Flavors: Blue Raspberry, Fruit Punch, Green Apple (caffeine-free)
• Certifications: Vegan 
• Servings per Container: 30 servings
• Price per Serving: $2.16 ($2 for caffeine-free)

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If you like feeling skin tingles after taking your pre-workout, check out Crazy Nutrition Intensive Pre-Train. I love the prickly skin sensation because it lets me know my pre-workout is kicking in and it’s time to train. This temporary side effect, called paresthesia, is caused by beta-alanine, which works to increase muscular endurance. 

Intensive Pre-Train has 3,500 milligrams of beta-alanine per serving, which is more per serving than almost all of the other pre-workouts on our list. “Beta-alanine is found in most pre-workout supplements, likely because it helps reduce fatigue and improve endurance in the short term,” says registered dietitian Alex Oskian. “This is because it reduces acidity in the body, which comes from lactic acid build-up.”

Our product tester used Crazy Nutrition Intensive Pre-Train before a high-intensity interval training (HIIT) workout and felt the tingles within 15 minutes. “These were strong compared to some other pre-workouts I’ve tried,” he says. “I felt good tingles in my hands and face, which lasted for about an hour.” 

Earning a 5 out of 5 for effectiveness, Intense Pre-Train is also available in a caffeine-free version for those who don’t want stimulants in their pre-workout. The non-stim version comes in Green Apple, which our tester says tasted more like a greens powder than a sour apple. 

“I’m rather caffeine-dependent, so I didn’t feel a burst of energy. I prefer caffeinated pre-workouts, but this is a great option for a late-night lifting session,” she says. Other testers who tried the Fruit Punch flavor say they enjoyed the tangy taste. To enhance the flavor, Crazy Nutrition is sweetened with the artificial sweetener sucralose. With some mixed reviews on the different flavors, we give this pre-workout a 3.5 out of 5 for taste.

Strongest Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout

Onnit Alpha Brain Pre-Workout

4.1

• Caffeine: 200mg
• Other Key Ingredients: L-citrulline, beta-alanine, African oil palm extract, NooGandha (ashwagandha extract), caffeine anhydrous, AlphaSize (alpha-GPC), theobromine, Dynamine (methylliberine)
• Sweetener: Stevia
• Flavor: Yuzu Peach, Tiger’s Blood
• Certifications: Gluten-free
• Servings per Container: 20 servings
• Price per Serving: $2.99

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Onnit Alpha Brain is designed to increase mental acuity and focus. Testers say that’s exactly how they felt after trying Onnit Alpha Brain, which is why it’s our pick for the strongest pre-workout for focus.“What makes this pre-workout stand out is the cognitive effects. I felt significantly more focused after taking Alpha Brain than any other pre-workout I’ve tried,” says one of our testers.

Other testers agreed, saying Alpha Brain helped them feel present and ready to work out without being overstimulated, leading to an effectiveness score of 4 out of 5 stars. 

Onnit Alpha Brain’s formula differs from most other strong pre-workout supplements on our list — it contains nootropics, substances that enhance learning and memory. One of the key ingredients, NooGandha, is an ashwagandha extract that can reduce stress and enhance well-being by reducing cortisol levels in the body.

Another key ingredient, AlphaSize, may promote the production of acetylcholine, a powerful neurotransmitter that enhances cognitive function. However, studies demonstrating the effect of alpha-GPC on cognitive performance used 200 to 400 milligram doses per day, and a serving of Onnit Alpha brain has 125 milligrams.

The other unique ingredient in Onnit Alpha Brain is Dynamine. It works similarly to caffeine, by blocking the body’s adenosine receptors that cause you to feel tired. However, this ingredient is banned in all sports supplements in Australia. While Dynamine is still allowed for sports competitions in the U.S., it is possible it will be banned in the future. Competitive athletes may want to steer clear of this product. 

One of our testers says Alpha Brain is only middle-of-the-road compared to other strong pre-workouts when it comes to physical energy. “After taking other strong pre-workouts, I usually experience a boost in energy. After taking this pre-workout, the mental effects were much more noticeable than the physical ones,” she says. That may be in part because Alpha Brain lacks ingredients like betaine anhydrous, taurine, and creatine, which can support muscle growth and recovery.

We give the formulation 4 out of 5 stars thanks to the inclusion of nootropics, which are quickly becoming more prevalent in the supplement market. But be aware that this probably isn’t your best bet for boosting your physical energy levels.

Strongest Pre-Workout with Creatine: C4 Ultimate

Cellucor C4 Ultimate Pre-Workout Powder

4.1

• Caffeine: 300mg
• Other Key Ingredients: CarnoSyn beta-alanine, L-citrulline, L-arginine, BetaPower betaine anhydrous, creatine nitrate, L-tyrosine, Dynamine, TeaCrine, toothed clubmoss extract, rauwolfia vomitoria extract
• Sweetener: Sucralose
• Flavors: Hawaiian Punch Fruit Juicy Red, Frozen Bombsicle, Icy Blue Razz
• Certifications: Vegan
• Servings per Container: 20 servings
• Price per Serving: $2.50

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Long before the days of gummy and ready-to-drink (RTD) pre-workout options, the most popular choice was the original C4. The latest version, C4 Ultimate, is more concentrated than the classic formula, combining both exercise performance and cognitive-enhancing ingredients. 

One of our testers tried C4 Ultimate before a 30-minute HIIT workout, reporting that the caffeine blend got her zoned in before her training. 

“I felt great throughout the entire workout,” she reported, giving C4 Ultimate a perfect score for effectiveness.

This high-stim pre-workout is sweetened with sucralose, which some health experts have raised concerns about. While our tester doesn’t mind a very sweet pre-workout, the Icy Blue Razz flavor was a little too sugary for her liking. Mixing it in more water than recommended balances out the sweetness. 

However, another tester was blown away by the Sour Batch Bros flavor, saying it tasted “just like Sour Patch Kids.” Taking both of their experiences into consideration, we’ll meet in the middle and give C4 Ultimate a 4 out of 5 for taste, especially since it comes in multiple flavors. 

Another plus for this product: It contains creatine — a popular supplement among athletes and bodybuilders for its ability to boost strength, enhance recovery, and prevent injury. Because of its performance-enhancing capabilities, some people like to take creatine in addition to their pre-workout. If you want the best of both worlds, we recommend C4 Ultimate. 

Keep in mind that one serving contains 1.5 grams of creatine per serving, which is less than the recommended value of 3 to 5 grams daily. If you want to get the most performance-enhancing benefits from creatine, you should invest in a standalone supplement to help support your fitness goals.One final note: If you compete in a sport that requires drug testing, C4 Ultimate may not be the best strong pre-workout for you because it’s made with Dynamine, which is currently banned for use in Australia.

How We Tested The Strongest Pre-Workouts

Our team of expert testers includes certified personal trainers, nutrition coaches, and CrossFit enthusiasts. As dedicated lifters and lovers of all things health and fitness, we’ve collectively tried more than 80 pre-workouts, giving us a broad perspective of what’s available on the market. 

We tested each supplement before a workout, and in some cases, for several weeks or months, to evaluate its performance-enhancing benefits, taste, and whether the supplement had any negative side effects. 

Using a 1-5 scoring system, we rated each pre-workout on a variety of factors, including:

• Ingredients and dosage: Does research show the type and amount of each ingredient is effective? What amount of the pre-workout is needed for optimal results? Strong pre-workouts that include research-backed doses of key ingredients like citrulline, creatine, and beta-alanine earn high marks. 
• Stimulants: We looked at options with at least 200 milligrams of caffeine per serving, which we consider the minimum effective dose for a strong pre-workout. However, high-stim options don’t necessarily earn perfect scores, as there are limits to how much caffeine you should consume. 
• Third-party testing and certifications: Do independent labs or facilities test the pre-workout for efficacy? Is it NSF-certified or Informed Choice Certified? In addition to third-party testing, we appreciate brands that provide transparent ingredient lists. 
• Flavor and taste: How many flavors does the brand offer? What do those flavors taste like? Do they match what’s advertised? If your taste buds aren’t satisfied, there’s no chance this supplement will stick around for the long haul in your stack. 

At the end of the testing period, we compared feedback to whittle our list down to only the best of the best. We also received valuable input from nutrition experts on what makes a strong pre-workout.

What Makes a Pre-Workout ‘Strong’?

A strong pre-workout contains a combination of performance-enhancing ingredients in research-backed dosages. “Usually, the strength of a pre-workout is based upon the amount of stimulants it contains. High doses of caffeine (300+ milligrams) are usually a quick identifier of the pre-workout’s strength,” registered dietitian Alex Oskian says. 

However, the potency of a pre-workout goes beyond the caffeine content. Other active ingredients like L-citrulline, beta-alanine, and betaine anhydrous can impact energy, focus muscular endurance, and power output. 

“Stronger via the amount of caffeine isn’t always better. If the goal is a bigger pump in the gym, other ingredients like L-citrulline may be better,” says Alex. “Another common ingredient that can help a pre-workout feel stronger is beta-alanine, which may cause a tingling or ‘pins and needles’ sensation on the skin.”

It’s also important to remember that “strong” is a subjective term. For example, I can handle a full scoop of RedCon1 Total War without a problem, but I have friends who get too many tingles from a single serving.

“Everyone’s body reacts differently to various compounds, so what works for one person might not be best for another,” says Dr. Christopher Mohr, Ph.D., RD.

Benefits of Strong Pre-Workouts

A strong, well-dosed pre-workout supplement may help you train harder by boosting your energy, focus, and endurance during intense workouts. 

“There are a few things that are really helpful when you are looking for a great gym session: energy to do the work, mental clarity to help focus on what you are doing (not just to work the muscle, but to prevent injury), and a great workout,” registered dietitian Alex Oskian says. “Using a pre-workout may just help you achieve all of these.” 

Let’s explore the potential benefits of taking a strong pre-workout before you start your training session.

Can Increase Energy Levels

Caffeine is one of the most popular stimulants used in pre-workout supplements to enhance energy levels and improve focus. Almost all of the pre-workouts on our list use caffeine and L-theanine. Studies have shown when paired with caffeine, L-theanine may improve cognitive performance.

“Most pre-workouts contain the stimulant caffeine in higher dosages. L-theanine helps counteract the unwanted effects of caffeine supplementation: jittery feelings and a post-caffeine crash,” Alex says. “You might see less mental fatigue, improved reaction time, and fewer headaches while regularly supplementing with L-theanine.”

Can Enhance Focus

I like taking a pre-workout to improve my focus because it helps intensify my workout and keep me #lockedin. Several pre-workouts on our list contain Alpha-GPC and tyrosine to give you that zoned-in feeling. Research suggests Alpha-GPC may improve cognitive function, and tyrosine may increase dopamine levels and cognition. One study found L-tyrosine helped improve people’s memory while they worked on a demanding task.

May Improve Endurance

A pre-workout may help you squeeze out a few more reps as you work to build strength and muscle. Two ingredients commonly used in pre-workout, beta-alanine and betaine anhydrous, may help reduce fatigue and support muscular endurance. 

“Research suggests betaine anhydrous can improve muscle strength and power via increased total work capacity and improved protein synthesis within the body. Simply put, you can do more work, which leads to increased strength and muscle growth,” says Alex. 

Another common ingredient, taurine, may improve your performance and power. 

Precautions When Taking a Strong Pre-Workout

Registered dietitian Alex Oskian says not every pre-workout is created equal, so it’s important to pay attention to what’s on the label. “Supplements are not regulated by the Food and Drug Administration (FDA). This means the supplement might not contain all the ingredients you’re looking for and may even contain unwanted ingredients,” she says. Alex recommends looking for supplements that undergo third-party testing.

If you choose a high-stim pre-workout, be mindful of your caffeine intake from other sources like coffee, tea, or soda so that you don’t go over the daily recommended value of 400 milligrams. This will help prevent potential negative side effects like jitters, anxiety, or trouble falling asleep. 

“Consuming caffeine at the end of your day may cause sleep disturbances, which only hurts performance in the long run,” says Oskian.

No matter which pre-workout you choose, it’s important to follow the recommended intake guidelines. Remember, pre-workouts should not be taken more than once per day.

“Pre-workout supplements are generally safe for healthy adults, but they can have some potential side effects,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “It is important to start with a low dose and talk to your doctor before taking them, especially if you have any underlying health conditions.”

How to Choose the Best Strong Pre-Workout for You

There are a number of important factors to consider when deciding which strong pre-workout is right for you, including:

Ingredients and Dosage

Many strong pre-workouts incorporate a variety of active ingredients. When choosing a pre-workout supplement, consider your goals. For example, a bodybuilder may prefer a pre-workout powder that’s highly caffeinated and contains ingredients such as L-citrulline, betaine anhydrous, and creatine to help improve performance. On the other hand, an endurance athlete may want a pre-workout that has less caffeine but includes beta-alanine, BCAAs, and mineral electrolytes.  

Third-Party Testing

Whenever possible, I choose supplements that are tested by a third party for purity and have transparent labeling. Athletes who undergo drug testing should look for certifications from Informed Choice and NSF, which ensure the product does not include any banned substances.

Customer Reviews

Although we test all of the products we recommend, it’s important to check out customer reviews, especially from people with similar fitness goals and preferences. They can provide valuable insights into the product’s overall effectiveness, potential side effects, and the most popular flavors.

“Recommended brands and products are ones that are highly rated by users and contain ingredients that have been backed by scientific research,” says Dr. Raj Dasgupta.

Flavor Options

“Taste plays a big role in pre-workout selection. If you don’t like a particular flavor, then you likely won’t drink the pre-workout no matter its benefits,” Oskian says. It’s also important to consider the use of artificial flavors, colors, and sweeteners.

Cost

The price of a pre-workout doesn’t necessarily reflect its effectiveness. Understanding the ingredients list and dosage levels is important to ensure you’re paying for a high-quality supplement and not just expensive marketing. 

What to Avoid in a Strong Pre-Workout

There are a few potential red flags you want to avoid when picking out a pre-workout.

Proprietary Blends

I like to avoid supplements made using proprietary blends. These blends are combinations of ingredients, but the individual doses are not fully disclosed. This lack of transparency makes it impossible to assess the effectiveness and safety of the supplement. 

Artificial Ingredients

Many fitness enthusiasts and athletes prefer all-natural ingredients and products free from unnecessary fillers or additives. “If sugar alcohols and artificial sweeteners wreak havoc on your stomach, make sure those aren’t on the ingredient list,” registered dietitian Alex Oskian says.

Banned Substances

Athletes who compete in sanctioned organizations should make sure the supplements they use are third-party tested and certified banned substance-free. 

Final Thoughts: Is a Strong Pre-Workout Worth It?

If you have big fitness goals, choosing a strong pre-workout formulated with safe and effective doses of science-backed ingredients is worth it to deliver performance-enhancing effects. Keep in mind that even the strongest pre-workouts on the market won’t make you run faster, lift heavier, or exercise longer on their own. These supplements are designed to help you put in the work at the gym to make gains and enhance your performance over time. 

Ultimately, though, a strong pre-workout is only part of the equation to becoming the strongest version of yourself. At the end of the day, you have to put in the work, follow a sound nutrition plan, and prioritize rest and recovery to crush your fat-burning and muscle-building goals.

Strongest Pre-Workout FAQs

The post The Strongest Pre-Workout Powders to Fuel Your Training in 2025 appeared first on Breaking Muscle.

There are tons of creatine supplements on the market, including powders, pills, and gummies. These supplements use various forms of creatine (more on that later), and some contain other ingredients that aim to help you grow muscle, recover faster, or sharpen your focus in the gym. 

On one hand, having such a wide variety of options can be empowering. On the other hand, it can be a challenge to figure out which is right for you.

To narrow down the field to only the best of the best, our expert product testers tried dozens of creatine supplements ranging from standard powders to convenient capsules to flavorful gummies. We looked for creatine supplements that taste good, mix well (when applicable), use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with certified personal trainers and nutritionists for guidance. 

Below are our picks for the best creatine supplements for men. However, individuals of any gender can choose from this lineup with confidence.  

Disclaimer: While this article is intended for educational and informational purposes, it should not be viewed as a substitute for medical advice. Furthermore, we intend the term “men” to include all men, including trans men. However, we understand most research on this topic has focused on cis men (men who are not trans). When we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to consult with a trans-competent nutritionist regarding their supplements and training needs.

The Best Creatine for Men in 2025:

• Best Creatine Monohydrate: Transparent Labs Creatine HMB
• Best Creatine for Athletes: Sports Research Creatine Monohydrate
• Best Creatine Gummies: Swoly Creatine Mono Gummies
• Best Value Creatine: Nutricost Micronized Creatine Monohydrate
• Best Flavored Creatine: Legion Recharge Post-Workout Creatine
• Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules
• Best Creatine for Muscle Growth: Gnarly Creatine

Best Creatine Monohydrate: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

4.5

• Price per serving: $1.67 (30 servings)
• Creatine per serving: 5g
• Ingredients: Creatine monohydrate 5,000mg, β-hydroxy β-methylbutyrate (HMB) 1,500mg, Bioperine (black pepper extract) 5mg, vitamin D 12.5mcg, natural flavors 1,000mg, citric acid 810mg, malic acid 805mg, stevia extract 300mg
• Certifications: Informed Choice certified, gluten-free, non-GMO, artificial sweetener and color-free
• Best For: Those after serious strength gains; those who don’t like unflavored creatine

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Transparent Labs Creatine HMB is our pick for the best creatine monohydrate because it contains 5 grams of it per serving, which is the researched-backed dose for improved athletic performance. “This dose is a great recommendation for the general population, but some sports nutrition recommendations recommend a dosage based on kilograms of body weight, so some individuals may require more than 5 grams to see a benefit,” says Anna Marie Clear, M.S., R.D., C.P.T.

This dietary supplement contains β-hydroxy β-methylbutyrate (HMB), which the body naturally produces when it breaks down the amino acid leucine. Although more studies are needed, some research suggests HMB promotes muscle growth. “Leucine is the primary amino acid that triggers muscle protein synthesis,” Clear explains.”HMB and leucine are very similar, but research shows HMB has no greater effect than leucine alone.” 

Transparent Labs also includes BioPerine, a derivative of black pepper that studies show increases nutrient bioavailability. “Bioperine may help enhance absorption of some nutrients, but research is limited on its impact alongside HMB and creatine,” says Clear.

Earning a perfect formulation score of 5 out of 5 stars, Creatine HMB also received high marks from our testing team for taste. Although it fell shy of another 5-star rating, this supplement earned a solid score of 4 out of 5 in this all-important category. 

Transparent Labs Creatine HMB comes in 13 flavors, including an unflavored version. This is a lot more flavor options than you’ll find in most creatine supplements and the most of any on our list. 

Pete Nastasi, C.P.T., C.S.N.C., tried this supplement. “I’ve tried both the Blue Raspberry and Strawberry Lemonade flavors, which are sweetened with stevia extract, and both tasted great,” he says. “I love having a flavored creatine supplement in the morning before my morning workout.” 

However, while Nastasi liked the flavor, other testers say this supplement has a slightly bitter taste, which they attribute to the BioPerine. 

“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water,” our product tester noted. “Some people may prefer this though!”

While another tester also noted some tartness due to the BioPerine, she’s still optimistic about the Tropical Punch flavor.

“I bought this at the end of winter but I’m looking forward to drinking it in the summer because I find something refreshing about it that I think will be nice during the hotter months,” she explained.

Best Creatine for Athletes: Sports Research Creatine Monohydrate 

Sports Research Creatine Monohydrate

4.9

• Price per serving: $0.28 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 
• Certifications: Informed Sport Certified, non-GMO, gluten-free
• Best For: People after the highest recommended dose of creatine, those who want a pure creatine supplement, budget shoppers

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We chose Sports Research Creatine Monohydrate as our top pick for athletes because it contains 5 grams of creatine per serving, which research shows is an optimal dose for muscle gain, muscle recovery, and overall improved athletic performance. For this reason, we rated the formulation a 5 out of 5. 

This creatine is also a great choice for athletes because it’s Informed Sport Certified—this third party tests for purity and banned substances. So, if you’re planning on competing in any events, you can feel good knowing this product is certified banned substance-free.

Another benefit of this supplement is that it uses micronized creatine. Micronized creatine is ground into finer particles than non-micronized so it dissolves much more easily in water. However, according to Nastasi, “micronized creatine is a bit of a marketing gimmick—it isn’t digested any better than standard creatine monohydrate.” 

Research supports Nastasi, as this 2022 study says there is “no evidence” that micronized creatine is more bioavailable than non-micronized creatine.  

However, using micronized creatine does contribute to excellent solubility. Our tester showed no hesitation giving Sports Research Creatine Monohydrate a 5-star rating in this category. 

“If you didn’t tell me there was creatine in this water I wouldn’t know—it’s truly tasteless and mixes easily,” our tester reported.

Unfortunately for your taste buds, this supplement only comes in an unflavored version. However, while some creatine powders can have a bitter aftertaste, this one doesn’t. 

“It tastes just like water,” our tester noted. One thing to consider about this creatine supplement is that it only comes as a powder. If you prefer creatine capsules (or a flavored powder), you’ll want to look elsewhere.

Related: The Best Pre-Workouts

Best Creatine Gummies: Swoly Creatine Mono Gummies

SWOLY Creatine Mono Gummies

4.3

• Price per serving: $1 (30 servings)
• Creatine per serving: 4g
• Ingredients: Creatine monohydrate 4g, sucrose, dextrose, pectin, maltodextrin, natural and artificial flavors, fruit and vegetable juice, stearic acid, citric acid, carnauba wax 
• Certifications: Third-party tested, gluten-free
• Best For: People who want a creatine gummy

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If you don’t like measuring out and mixing powders, you’re in luck. Swoly Creatine Mono Gummies are ideal for athletes on the go who don’t want to carry around an additional shaker bottle for their creatine. 

Although they only come in one flavor (Strawberry), Swoly knocked it out of the park from a taste perspective, earning a perfect score of 5 out of 5 from one of our most experienced product testers. 

“These are dangerously delicious — like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them all kind of delicious,” our tester eloquently described. “They remind me of the BEST fruit snacks.” 

Concerned about the texture? No need to worry about that, either. Our product tester also gave Swoly a 5-star rating for swallowability. 

“Super easy and delicious. I’d eat these every day,” she noted. 

As much as our tester enjoyed chowing down on these creatine gummies, be aware that one serving is five gummies, which can be a lot for some people. Plus, one serving only contains 4 grams of creatine monohydrate, which is a little shy of our preferred dosage of 5 grams. Our R.D. reviewer, Anna Marie Clear, notes that “larger individuals may need to take more of these gummies to get their research-backed dose of 0.1 grams of creatine per kilogram of body weight.” 

If that’s you, you may want to opt for a different option, since taking more than five gummies could “lead to GI symptoms because of the added sugar and gums,” she says. 

Unlike some other creatine supplements on this list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 15 calories per serving and 2.5 grams of added sugar per serving from sucrose, dextrose, and maltodextrin. 

As a result, we give the formulation 4 out of 5 stars since we prefer 5 grams of creatine monohydrate per serving and the added sugar may not align with some consumers’ dietary preferences. 

Although Swoly says these gummies are third-party tested, there’s no information about through which organization. As a result, we could only give 3 out of 5 stars in this category.

Best Value Creatine: Nutricost Micronized Creatine Monohydrate

Nutricost Micronized Creatine Monohydrate

4.3

• Price per serving: $0.20 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate
• Certifications: Third-party tested, gluten-free, non-GMO
• Best For: Those who want flavors, budget shoppers

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If you’re looking for a budget-friendly creatine supplement, you can’t do much better than Nutricost. At just $0.20 per serving, this supplement is the cheapest on our list. But cheap doesn’t equate to low-quality—Nutricost creatine is third-party tested, which is something you typically only find in more expensive supplements. 

However, there’s a caveat. 

“This company does not elaborate on its third-party testing,” Clear says. “It’s hard to determine the brand’s safety without a detailed explanation of its testing process.”

Although we docked a few points for the lack of transparency in third-party testing by giving 3 out of 5 stars, Nutricost earned a perfect formulation score. 

“It’s recommended to take 3-5 grams of creatine daily to enhance athletic performance, and Nutricost provides 5 grams daily, ensuring your muscle cells remain saturated,” says registered dietitian Perry Nix. 

Our product tester reported no adverse side effects when taking Nutricost. In fact, he was pleasantly surprised that he didn’t experience any bloating like he did with other creatine products.

Another benefit of this creatine supplement is that it comes in five flavor options, which is more than most brands offer for creatine supplements. Flavors include Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon, and Unflavored. However, these flavors are sweetened with sucralose, which research shows may cause gut issues in some people when consumed in high doses.

One of the few knocks against this budget-friendly creatine is its solubility; or potentially, the lack thereof. Our tester only gave it 3 out of 5 stars, noting that “it settles quite a bit.” 

Amazon reviewers are pleased with this product, giving it 4.6/5 stars overall. Many praise its lack of additional ingredients and effective formula. “It has made a significant positive impact on my workout performance and recovery,” says Amazon reviewer Kurt. However, a few reviewers mention finding pieces of plastic in their containers, which is something to watch out for.

Best Flavored Creatine: Legion Recharge Post-Workout

LEGION Recharge Post-Workout Creatine

3.8

• Price per serving: $1 (60 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 5g, L-carnitine L-tartrate 2.1g, corosolic acid 10.5g, natural flavors, stevia, calcium silicate, citric acid, red beet powder (for color; found only in fruit punch, watermelon, and strawberry lemonade flavors)
• Certifications: Labdoor tested for sport, made in an NSF-certified facility
• Best for: Those who want flavors

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Some unflavored creatine tastes chalky and a little bitter (no bueno!). If you drink your creatine with water, a flavored option like Legion Recharge should suit your taste buds better. Legion offers this supplement in six flavors, which although not as vast as Transparent Labs’ variety, taste better, according to customers and our team of experts.

Our product tester tried the Strawberry Lemonade flavor, giving it a perfect 5-out-of-5 rating for taste. 

“It’s pretty sweet but also tart. I really liked it” she noted. 

Many customers on Amazon attest to how good Legion’s flavors are, with a few noting that Strawberry Lemonade and Fruit Punch are particularly good. However, some reviewers mention the Unflavored version has an unpleasant, bitter flavor.

One thing you won’t have to worry about with Recharge is solubility. Our tester reported the power dissolved perfectly with no clumps or sediment at the bottom of her shaker cup, leading to another 5-out-of-5 rating.

Similarly, we’re also big fans of the formulation. Legion Recharge has a research-backed dose of 5g of creatine per serving. The creatine is micronized, which means it’s been processed to be finer. Legion says this makes it easier to blend and less likely to cause an upset stomach. However, our R.D. reviewer Anna Marie Clear notes, “While micronized creatine monohydrate is processed to be finer, the research does not support the micronized version to be more bioavailable.”

Legion Recharge also contains 2.1 grams of L-carnitine in each serving, which helps the body convert fat into energy, and 10.5 grams of corosolic acid, which research shows helps regulate blood sugar.

Unfortunately for budget-conscious shoppers, Recharge is one of the more expensive options on this list, checking in at $1.33 per serving. As a result, we could only give it 1.5 out of 5 stars for price. So, if you’re on a tight budget, you may want to go with something like Nutricost.

Related Post: The Best Non-Stim Pre-Workouts

Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules

Optimum Nutrition Micronized Creatine Capsules

3.8

• Price per serving: $0.60 (for two capsules)
• Creatine per serving: 2.5g
• Ingredients: Creatine monohydrate
• Certifications: Banned Substance Tested (not certified for sport)
• Best For: Athletes on-the-go

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If you don’t like the taste of creatine powder or find it a pain to mix, Optimum Nutrition Micronized Creatine Capsules are a convenient and tasteless alternative. Plus, a bottle of these capsules will take up less room in your gym bag than a tub of creatine powder. 

Optimum Nutrition offers three sizes: 100 capsules for $30 ($0.60/serving), 200 capsules for $50 ($0.50/serving), or 300 capsules for $69 ($0.46/serving). Optimum Nutrition recommends you take two capsules twice daily since one serving (two capsules) only contains 2.5 grams of creatine. 

That may not be a deterrent for some folks, but our team docked a few points off the formulation, giving Optimum Nutrition 3 out of 5 stars in this key category. 

“You can always double the intake, but four pills is a lot and makes the serving size much more expensive,” our product tester noted. 

Furthermore, our R.D. reviewer Anna Marie Clear notes: “A larger athlete (ie. 100 kilograms) would need to take eight capsules (10 grams of creatine) in order to meet the 1 gram per kilogram of body weight recommendation.” So if you’re a bigger person, you may want to opt for a powder that’s easier to take more of. 

These capsules have a simple ingredient list: creatine monohydrate, gelatin, and magnesium stearate. Magnesium stearate and gelatin form the capsule. Gelatin is an animal product, so these supplements are not vegan.

As for how easy they go down? Our product tester rated the swallowability 5 out of 5 stars. 

“They are tasteless aside from a slight gelatin flavor,” he says. “And the pills are a bit large—about 1 inch long—but I didn’t have trouble swallowing them.”

Best Creatine for Muscle Growth: Gnarly Creatine

Gnarly Creatine

4.4

• Price per serving: $0.61 (90 servings)
• Creatine per serving: 5g
• Ingredients: CreaPure® creatine monohydrate
• Certifications: NSF Certified for Sport, NSF Content Certified
• Best For: Those competing in athletic competitions; people who want the most widely studied form of creatine

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If you’re trying to achieve some gnarly gains, you can’t go wrong with an affordably priced supplement made with the most widely used brand of creatine. Experts consider CreaPure®, a branded form of creatine monohydrate, the gold standard for purity and effectiveness. Nastasi agrees: “It’s manufactured in Germany and is super pure, so from a purity perspective it’s no. 1.” 

Gnarly is the only supplement on our list with this form of creatine. Each serving contains 5 grams of 100% CreaPure® creatine monohydrate, putting it ahead of the class and leading to a formulation score of 5 out of 5 stars. This research-backed dose can help support your physique-building efforts, as combining creatine supplementation with adequate resistance training is shown to be an effective muscle growth strategy.

In addition, Gnarly Creatine is NSF Certified for Sport and NSF Content Certified. This means it’s third-party certified to be pure and free from banned substances. This is great news for athletes who compete in drug-tested athletic competitions, since testing positive for banned substances, even if they’re consumed by accident, can lead to disqualification. So, if you’re an aspiring bodybuilder looking to pack on as much muscle as possible, you don’t have to worry about any issues with Gnarly.

“NSF Certified for Sport also indicates this supplement has undergone label claim testing (so the label is accurate) and contaminant testing for heavy metals, microbes, and pesticides,” says Clear. “This may be the most pure option on this list,” she adds.

While Gnarly earned a perfect third-party testing rating, it didn’t live up to our standards for solubility, leading to a disappointing score of 3 out of 5 stars. 

“It doesn’t mix very well and settles quite a bit,” our product tester noted. “I usually end up stirring it several times while I take it.”Many Amazon reviews echo similar sentiments, so if you’re searching for a smooth sipping experience, consider an alternative like Sports Research.

Other Creatine Supplements We Tested

Our team tested dozens of other creatines to come up with this list, with many of us relying on some form of this popular supplement for years. However, not every creatine product could make our list, so here are some honorable mentions that didn’t quite make the cut: 

• Muscle Feast Creapure Creatine: Produced in Germany and distributed by partners like Proteinfactory and BPN, this branded creatine monohydrate is touted to be high-quality. Yet upon closer inspection, there isn’t anything special about this product that separates it from another micronized creatine monohydrate. 
• Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout.))
• Ghost Creatine: Although Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and other ingredients that support increased muscle size and strength, the strong formulation wasn’t enough to overcome the expensive price per serving ($1.50).
• RedCon1 Tango Creatine: As one of the better-known sports nutrition brands, RedCon1 makes some solid products. However, while our tester enjoyed the effects of Tango Creatine, the high price tag precluded us from putting it on this list. 
• Swolverine Creatine Monohydrate: Similar to RedCon1 Tango, this unflavored creatine supplement missed the cut since we found more affordable options.

How We Picked and Tested the Best Creatine for Men

Our team has tried more than 43 creatine supplements in total, with more added on the regular. We evaluate each supplement for the following factors:

• Taste: If the creatine was flavored, did we enjoy the taste and think it was true to the advertised flavor? If it was unflavored, did we notice any bitter or unpleasant taste?
• Mixability: We mixed each creatine with the recommended amount of water. We noted whether or not it stayed mixed or settled to the bottom of the glass. We considered how long it took to mix and how long it stayed mixed. For gummies, we assess how easily it chews and goes down.
• Dosage: Although dose may vary by user, we looked for supplements with the general sports nutrition recommendation of 3–5 grams of creatine per serving.
• Form of Creatine: Almost every option on this list uses creatine monohydrate, which is the most widely researched form of creatine. 
• Price: We chose supplements that deliver results at an affordable price.
• Third-Party Testing: We looked for supplements with certifications like NSF-Certified Safe for Sport or Banned Substance free. We also looked for certifications like gluten-free, non-GMO, and vegan to suit a range of diets and preferences.

How to Choose the Best Creatine for You

There are a few key factors you’ll want to consider when choosing a creatine supplement.

Creatine per Serving

Research shows the most efficacious dose of creatine is between 3 and 5 grams for most individuals. Look for supplements with servings within this range if you’re looking for maximum benefits, including increased muscle mass, faster recovery, and improved exercise capacity. Remember, larger individuals may require more creatine for maximum benefits—0.1 grams per kilogram of body weight is the research-backed recommendation.

Other Ingredients

Some supplements have additional ingredients to bolster the product’s effectiveness. Transparent Labs, for example, includes HMB, which some research shows promotes muscle growth, though more research is needed. Legion includes L-carnitine, which research shows helps metabolize fat into energy. Consider your goals and whether or not you want a pure creatine supplement or one with other athletic performance-enhancing ingredients. 

“I highly recommend collaborating with a sports dietitian to find the most optimal supplement for you based on your personal health, athletic, or physique goals and to ensure you are consuming an appropriate dosage from a safe and high-quality supplement,” says Anna Marie Clear, our expert reviewer and R.D.

Fillers and Additives

Some creatine supplements use artificial ingredients and fillers to help improve taste and mixability. While many of the products on our list contain creatine as their sole ingredient, some, like Swoly gummies, use some artificial ingredients. Consider whether or not it’s important for your supplement to be completely pure.

Third-Party Testing

Third-party testing is the best way to ensure that your supplement’s ingredients are pure and match what’s on the label. Supplements are not regulated by the FDA, so third-party testing gives consumers confidence in their products. 

“It is also especially important to consider third-party testing for sport certifications from either Informed Sport or NSF Certified for Sport if you are a collegiate or professional athlete or if you are looking to compete in a weightlifting, bodybuilding, or other fitness competition to ensure you are consuming supplements free from banned substances,” says Clear. 

What is Creatine and How Does It Work?

Creatine phosphate (CrP) is a compound made of three amino acids: arginine, glycine, and methionine. The body produces creatine naturally in the liver, kidneys, and pancreas, with about 95% of it found in skeletal muscle. “Through diet, creatine is found primarily in red meat and seafood, however, to get an extra creatine boost, a creatine powder or pill supplement can help,” says personal trainer and strength coach Will Duru.

Creatine supplies energy to muscles through the phosphocreatine system. “Creatine helps in the production of ATP (adenosine triphosphate)—the compound that provides energy to bodily processes such as muscle contraction,” nutritionist Rob Hobson says. “Creatine can help with the production of ATP during maximum-effort exercises, such as sprints or intense muscular effort lasting between five and 10 seconds. It can also help recovery between exercise bouts.” 

Hobson says creatine can improve performance in sports involving repeated sprints, such as rugby or football, and high-intensity bursts, like track or swim sprints. “Creatine can also help you train harder through being able to do more work over a series of training sets,” he adds.

As a certified personal trainer, former rugby player, and longtime lifter, I can attest to the impact that creatine has on both performance and recovery. It’s been a staple in my supplement stack for years, and despite myths about unwanted weight gain and water retention, I’ve never experienced those side effects.

Benefits of Creatine

As the most-researched supplement on the market, creatine has long been utilized by everyone from professional athletes to strength training enthusiasts to casual lifters. Let’s explore some of the positive potential effects of creatine supplementation:

May Improve Athletic Performance

“Research shows creatine supplementation helps muscle performance throughout a number of activities including soccer training, weight training, plyometric training, and even canoe training,” says Duru. Interestingly, this study also showed that muscle power output and muscle strength still increased with creatine supplementation, even when research subjects didn’t do any exercise. This is in comparison to subjects who took a placebo supplement.

“There are lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance. This is due to the role it plays in energy production and its ability to increase ATP availability during short bursts of intense activity,” says nutritionist Rob Hobson.

Can Help Increase Muscle Mass

Want to build muscle? Creatine could be your go-to. “Creatine supplementation is often used to increase muscle mass. It can draw more water into your muscle cells, creating a cell volumization effect that may promote muscle growth,” says Hobson. “Additionally, creatine can enhance the effects of resistance training by increasing total muscle mass and strength gains.”

According to a 2023 meta-analysis on the effects of creatine supplementation combined with resistance training, this protocol can promote “a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.” 

Duru says for maximum muscle-building results, creatine loading can help. “The first time you take creatine, take around 20 to 25 grams of creatine every day for up to a week, broken up into 5-gram servings across the day. Then drop to the recommended 3 to 5 grams the day after this.” 

Clear adds: “If you are looking to initiate creatine supplementation with a loading dose of 20 grams per day, I recommend breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).”

Can Promote Faster Athletic Recovery

Recovery is key when training. Not only does it help you avoid injury, but a speedier recovery means we can get back to exercise quicker. Research shows creatine supplementation may reduce recovery time between spurts of intense exercise by reducing muscle damage. 

Can Help Reduce Muscle Aches

Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine reduces the immediate muscle damage that occurs after resistance training.

May Enhance Cognition

Studies show creatine can benefit brain function. “Creatine supplementation may have a beneficial effect on brain function, as the brain requires a significant amount of ATP for normal operation. It may be particularly beneficial in tasks requiring speed and quick thinking,” says Hobson.

May Improve Muscle and Bone Density

Creatine supplementation is also important for overall health and wellness as you age. According to a 2021 study led by renowned creatine researcher Dr. Darren Candow, one year of creatine supplementation and resistance training had favorable effects on bone area and muscle density in older adults. This included both male and female participants, suggesting no differences between sex when it comes to creatine’s impact. 

What Are The Different Types of Creatine?

Not all creatine is created equal. In fact, there are multiple forms. Here’s a brief overview of the different types of creatine so you understand what to look for and what might suit you best. 

Creatine Monohydrate

Creatine monohydrate consists of creatine paired with a water molecule. As nutritionist Rob Hobson notes, this is the most research-backed form of creatine, and it’s typically the primary form used in most of the best-selling supplements in this category.

Micronized Creatine Monohydrate

“Micronized creatine is processed to create smaller particles than the standard creatine powder,” Hobson says. “The intention of micronized creatine is to improve its solubility and absorption in the body so creatine is then used up by muscles more quickly.”

Creatine Ethyl Ester

In this form, creatine is bound to ester salts, which some studies show makes the creatine more easily absorbed within the body. However, research shows creatine ethyl ester is not as effective as monohydrate.

Creatine Nitrate

Creatine nitrate is derived from the same molecule as creatine monohydrate but with a nitrate added. Some studies suggest creatine nitrate is more bioavailable than monohydrate, but results are mixed and more research is needed. Currently, creatine nitrate is only approved by the FDA at a daily dose of 750 milligrams per day.

Buffered Creatine

This type of creatine is normally manufactured with added alkaline, so it has a higher pH than regular creatine monohydrate. However, research shows there is little difference between buffered creatine and creatine monohydrate when it comes to training gains.

What Is a Creatine Loading Phase?

A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25 grams, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5 grams a day after a week.

“A lot of people do a creatine loading phase to fully saturate the muscles when they first start taking creatine, and this can potentially speed up the benefits by a few days,” says Pete Nastasi, CPT, CSNC. “But if you take more than two to three days off from creatine, it’s likely that your creatine stores will go back down to baseline and you might want to do another loading phase,” he says. “That’s why I suggest people take it every day.”

Studies show creatine loading phases (e.g. 20 grams per day for five to seven days) can help increase muscle creatine storage by 10 to 30 percent. However, creatine loading phases aren’t necessary. Studies show that long term, you can achieve the same effects without a loading phase. But if it’s speed you’re after, loading phases are a safe and effective way to quickly improve gains.

Is Creatine Safe?

Studies show creatine supplementation is safe in both the short and long term for healthy individuals. Healthy people can safely take up to 30 grams per day for up to five years. However, as we’ll explain below, those with certain health conditions should avoid creatine supplements.

Precautions When Taking Creatine

“Since creatine is a safe supplement, there aren’t many precautions to take beyond sticking to the recommended dosage,” says nutritionist Rob Hobson. “Like all supplements, figure out if it is really necessary to suit your performance goals, as there is little point in taking it if it is not. If you are training for a marathon then it’s not really going to be of use to you but if you are looking to build more muscle and become stronger, then it’s a good choice.”

Who Should Avoid Creatine

Creatine works for most people, but those with certain pre-existing health conditions should avoid it. “Anyone with pre-existing kidney or liver conditions or impaired function should avoid creatine,” says Hobson. Experts say creatine supplements may prevent those with kidney or liver problems from producing their own creatine. “Anyone taking medications affecting kidney function should avoid creatine or speak to their GP first. This might include blood pressure medication or non-steroidal anti-inflammatory drugs on a regular basis,” Hobson adds.

Hobson also advises against creatine supplementation for those younger than 18. “With adolescents, while the research suggests it may be okay for this age group, I avoid recommending it as the long-term effects are not fully understood yet,” he says.

Best Creatine for Men: Final Thoughts

While myths exist about water retention, cramping, and even its legality, creatine is one of the most researched-backed supplements. If you’re a dedicated lifter looking to enhance your muscle gains, improve your performance in activities requiring short bursts of energy, or hasten your recovery, you shouldn’t hesitate to add one of the options from our list to your stack. 

All you have to decide is whether you prefer a powder, pill, or gummy and you’ll be well on your way to unlocking the benefits of this uber-popular supplement. 

FAQs

The post The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery appeared first on Breaking Muscle.

Protein plays a multifaceted role in weight management, influencing factors like hunger levels, metabolism, and muscle preservation. While heavy resistance training provides the necessary stimulus, signaling to the body that existing muscle should be retained, a high-protein diet ensures the body has an ample supply of amino acids. This prevents your body from metabolizing muscle tissue for energy.

The best protein powders provide a convenient and lean source of the muscle-building macronutrient, helping you hit your daily protein goals while also maintaining a calorie deficit. We tested more than 100 protein powders and selected nine products we think are best for weight loss.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

How We Chose Our Best Protein Powders for Weight Loss

We chose these products based on a number of factors, including:

• Testing and expert analysis: We tested all of the protein powders and shakes on this list and received input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.
• Protein content: All the products we’ve highlighted contain at least 25g of protein per serving, a good benchmark for the typical consumer.
• Protein-to-calorie ratio: The ideal ratio is at least 15g of protein per 100 calories, and all the products on our list exceed that mark.
• Taste: We’ve accounted for flavor, texture, mixability, and flavor options.
• Third-party testing and certifications: Products that have undergone testing by independent labs and received quality certifications reflect a brand’s commitment to quality and purity.
• Consumer criteria: We took into account prices, subscription discounts, and other factors that determine the product’s overall value.

Our Picks for the Best Protein Powders for Weight Loss in 2025:

• Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey
• Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso 
• Best Plant-Based Protein Powder for Weight Loss: Ka’Chava 
• Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate
• Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition
• Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey
• Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+
• Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey
• Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Best Overall Protein Powder for Weight Loss: Transparent Labs 100% Grass-Fed Whey

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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I chose Transparent Labs as the best protein powder for weight loss because it has a very high ratio of protein to the total number of calories: 28 grams to 130 calories. This helps you maximize protein consumption during a caloric deficit, which helps prevent you from losing muscle while you’re losing weight. It’s also third-party tested, Informed Choice certified, and completely artificial ingredient-free. And it comes in 15 flavor options.

I’ve tried a number of different flavors from Transparent Labs and Chocolate Peanut Butter is by far my favorite, followed closely by Mocha. I found they mixed easily in both a blender and a conventional shaker bottle. Whenever I’m trying to cut weight, I find this delicious protein powder helps curb my sweet tooth and tide me over between meals.

While I didn’t personally experience this, some customer reviews mention it can be challenging to get in contact with Transparent Labs’ customer service team.

Best Affordable Protein Powder for Weight Loss: Jacked Factory Authentic Iso

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate Powder

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Jacked Factory Authentic Iso is the cheapest option on our list and, one of the best whey protein options, with certain flavors, like Cookies & Cream and Peanut Butter, costing just $1.05 per serving as of this writing. And while this protein powder may be cheap, it has the nutrient profile you need for weight loss and tastes great, too, according to testers.

Jacked Factory Authentic Iso has 25 grams of protein per serving, 2 grams of carbohydrates, and just 0.5 grams of fat, which is the least amount of fat of any powder on our list. If you’re looking to lose weight, this macronutrient profile will help keep you on the right track. However, something to keep in mind: This protein powder is sweetened with sucralose, which is an artificial sweetener—studies link these sweeteners to increased cancer risk. Additionally, unlike most brands on our list, Jacked Factory doesn’t do third-party testing on its products. This means there isn’t a guarantee the ingredients are pure and match the ingredient label.

Kessler tried Jacked Factory Authentic Iso and was impressed. “This is the only protein powder I’ve tried that didn’t settle at all,” he says. “I found it a bit too sweet, but if you’re looking for a powder that tastes like dessert, you should opt for this one.”

Best Plant-Based Protein Powder for Weight Loss: Ka’Chava

Ka’Chava

3.8

• Price per serving: $4.66
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 240 calories, 25g carbohydrates, 7g fat
• Certifications: Third-party tested, vegan
• Sweeteners: Monk fruit extract
• Flavors: Chocolate, Vanilla, Coconut Acai, Chai, Matcha

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If you’re looking for one of the best vegan protein powders that also works with a weight loss diet, Ka’Chava is a great choice. This vegan protein powder is marketed as a “whole-body meal,” which means it’s designed as a meal replacement rather than an addition to a meal or snack, like the other protein powders on our list. That’s why the calorie, carbohydrate, and fat counts (240, 25 grams, and 7 grams, respectively), are higher. The carb count is high for those on a low-carb diet, so that’s something to look out for. However, it packs in 25 grams of plant protein, derived from a combination of peas, brown rice, and quinoa, which will help preserve muscle while on a weight loss diet. 

Tester Zoe Ettinger, a C.N.C.-in-training, uses this protein powder often. “I’m a big fan of Ka’Chava. It tastes delicious mixed in a smoothie with some frozen blueberries,” she says. “I also like that it also has adaptogens, probiotics, greens, and probiotics. I notice a difference in how good I feel when I take Ka’Chava regularly,” she says.

One thing to note about Ka’Chava is that it is the most expensive option on our list at $79.99 for a 15-serving bag. While the price reflects the fact that this protein powder is intended as a meal replacement, it’s still a big investment. 

Best Protein Powder for Weight Loss on Amazon: Nutricost Grass-Fed Whey Protein Isolate

Nutricost Grass-Fed Whey Protein Isolate

• Price per serving: $1.75
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 130 calories, 2g carbohydrates, 2.5g fat
• Certifications: Non-GMO, gluten-free
• Sweeteners: Sucralose, acesulfame potassium
• Flavors: Chocolate, Vanilla, Chocolate Peanut Butter, Strawberry Milkshake, Unflavored

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I chose Nutricost as the best protein powder for weight loss available on Amazon because its calorie and macronutrient profile is ideal for shedding pounds. Nutricost has a high protein content per serving, which is important for weight loss as protein can help enhance satiety and preserve muscle mass while in a deficit. With minimal fat and carbohydrates, this protein ensures you get the maximum protein intake without the added calories, making it an ideal choice for those looking to lose weight efficiently.

The taste and mixability of this protein are also top-notch. I tested the Vanilla flavor; it blended excellently in both milk and water and had an authentic vanilla taste profile. Despite using artificial sweeteners, which often make products sickly sweet, I found the sweetness level to be on point. However, if you’re trying to avoid artificial sweeteners, choose Promix or Transparent Labs, which use natural sweeteners.

Best Meal Replacement Protein Powder for Weight Loss: Huel Black Edition

Huel Black Edition

4.0

• Price per serving: $2.50
• Protein per serving: 40g
• Nutrition facts: Vary slightly by flavor. For Chocolate: 400 calories, 24g carbohydrates, 17g fat
• Certifications: Third-party tested, non-GMO, vegan
• Sweeteners: Coconut sugar, steviol glycosides
• Flavors: Vanilla, Chocolate, Banana, Strawberry Shortcake, Chocolate Caramel, Cookies & Cream, Salted Caramel, Cinnamon Roll, Unflavored & Unsweetened

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Huel is our favorite meal replacement for weight loss because it has a great protein-to-carb ratio. Huel has 40 grams of protein per serving, the most of any protein powder on our list, and 24 grams of carbs. While this might be more carbs than ideal for those on a keto diet, it’s a solid portion for most. Carbs are an essential nutrient and according to experts, you can consume 100 to 150 grams a day and still lose weight.

Kessler tried Huel in Chocolate and Vanilla. “The Chocolate flavor was great, probably because it uses real cocoa powder, which gave it an authentic chocolate flavor,” he says. “The Vanilla wasn’t as good—it didn’t really taste like vanilla and had an artificial aftertaste.” He notes that it doesn’t mix very well, but says it made him feel great. “Other similar products, like Transparent Labs Mass Gainer, give me an upset stomach. But I felt great after taking Huel Black Edition,” he says.

Best Clean Protein Powder for Weight Loss: Promix Grass-Fed Whey

Promix Grass-Fed Whey

4.0

• Price per serving: $1.63
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Vanilla: 135 calories, 7g carbohydrates, 1.5g fat
• Certifications: Third-party tested, gluten-free, artificial ingredient-free
• Sweeteners: Coconut sugar
• Flavors: Raw Chocolate, Vanilla, Peanut Butter, Chocolate Peanut Butter, Unflavored, One Ingredient Whey

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Promix is our favorite clean protein powder because it’s third-party tested and results are easily viewable on Promix’s website. Those results show this product is tested for heavy metals and verified gluten-free. And beyond these positive results, this protein powder has one of the most simple formulas on our list. Vanilla, for example, has just four ingredients, and Promix doesn’t use any artificial ingredients.

This protein powder, like others on our list, has a solid protein-to-carb ratio for weight loss (25 grams to 7 grams, respectively). A 2020 study found consuming a higher portion of protein versus carbs helped participants lose weight and prevented them from gaining the weight back.

I tried the Vanilla flavor of this protein powder. I enjoyed it for the most part, but it wasn’t quite sweet enough for my taste. And I wish it mixed a little better—there were some clumps after mixing. 

One thing to note about Promix is that while it has been third-party tested, it hasn’t been third-party tested for sport specifically. This means it hasn’t been tested for substances banned in athletic competitions. So if you’re an athlete planning to compete, opt for a powder that’s Informed Sport Certified or NSF Certified for Sport.

Best Casein Protein Powder for Weight Loss: Legion Athletics Casein+

Legion Athletics Casein+

• Price per serving: $1.99
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Dutch Chocolate: 110 calories, 3g carbohydrates, 0.5g fat
• Certifications: Non-GMO, artificial ingredient free
• Sweeteners: Stevia leaf extract
• Flavors: Dutch Chocolate, Cinnamon Cereal, French Vanilla, Strawberry

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One of my favorite casein protein powders is Casein+ from Legion Athletics. I chose Casein+ because it’s all-natural, meaning it’s free from artificial sweeteners, flavors, and colors, and it’s third-party tested by Labdoor for purity and potency. This product provides 25 grams of protein per serving and only contains 110 calories, regardless of the flavor you choose. This protein-to-calorie ratio is ideal for weight loss.

Along with whey, casein is a type of protein found in milk and is characterized by its slow digestion and absorption. This prolonged digestion makes it an ideal option for people looking to manage hunger levels and maintain a consistent supply of amino acids over an extended timeframe—such as during sleep or when going a long time between meals. By providing a steady stream of protein to the muscles, casein helps mitigate the risk of muscle breakdown that often accompanies calorie restriction. As a result, incorporating a casein protein powder into your diet can be a strategic move to help support your weight loss goals.

Tester Brandon Lunsford, C.P.T., tried the Dutch Chocolate flavor, saying it reminded him of a dark chocolate bar that isn’t too rich or too sweet. The only downside is that casein protein has a different consistency than whey. It’s generally thicker and often takes longer to dissolve. Lunsford noticed this during his testing, saying the product had a “slightly chalky aftertaste.”

Best Unflavored Protein Powder for Weight Loss: Naked Grass-Fed Whey

Naked Grass-Fed Whey

4.5

• Price per serving: $1.25
• Protein per serving: 25g
• Nutrition facts: Vary slightly by flavor. For Unflavored: 120 calories, 3g carbohydrates, 2g fat
• Certifications: Non-GMO, gluten-free, soy-free, artificial ingredient-free
• Sweeteners: Coconut sugar is used for flavored options
• Flavors: Unflavored, Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, Double Chocolate

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Naked Whey’s Unflavored protein stands out for its simplicity and purity; its single-ingredient formula consists of whey protein concentrate sourced for grass-fed cows. This simplicity aligns with the brand’s commitment to transparency, priding itself on avoiding additives, fillers, or artificial ingredients in its products.

With its neutral taste profile, this protein powder is very versatile, letting you integrate the protein powder seamlessly into your favorite recipes or smoothies without altering the flavor profile. Kessler tried the Unflavored version and says it “has a very slight vanilla taste to it.” He also detected a note of earthiness, but says “It would be really good mixed into a smoothie.” However, he mentions the two-scoop serving size can feel like a lot, so he recommends using extra liquid when blending it.

If you’re someone who prefers a flavored protein powder, you’ll be happy to know Naked also offers five flavored options, including Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, and Double Chocolate. Naked only uses coconut sugar to sweeten its protein supplements, which isn’t nearly as sweet as artificial sweeteners like sucralose or acesulfame potassium.

Best Protein Powder for Weight Loss and Muscle Gain: Sports Research Whey Protein

Sports Research Whey Protein

4.7

• Price per serving: $1.36 per serving (25 servings); $1.06/serving (60 servings)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 3.5 grams of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia, sucralose
• Flavors: Dutch Chocolate, Creamy Vanilla
• Subscription: Monthly, subscribe and save 10 percent

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We chose Sports Research as our best protein powder for weight loss and muscle gain because it has a solid protein-to-calorie ratio (25 grams to 140 calories), is Informed Sport Certified, is fairly priced at $1.20 per serving, and tastes great, according to testers.

From a nutritional standpoint, Sports Research stacks up well against many of its competitors. The per-serving content for protein (25 grams), calories (140), and carbs (2 grams) compares favorably with most of the choices on our list, although the fat per serving (3.5 grams for Vanilla and 4 grams for Dutch Chocolate) is on the high side. Other ingredients include vitamin D, which has been linked to muscle health in recent research.

Tester Cory Kessler, C.N.C., C.P.T., tried the Creamy Vanilla flavor. “When I mixed it with milk it almost tasted like vanilla ice cream,” he says. “But when I mixed it with water it diluted the flavor, and all I could taste was the sweetness,” he warns. He also notes that it mixed very well, and “wasn’t gritty or clumpy at all.”

What Does Protein Powder Do for Weight Loss?

Whether from powder or whole food sources, protein aids weight loss mainly by:

• Enhancing satiety: In less clinical terms, satiety simply means feeling full. Research has found that the potential benefits of a high-protein diet include increasing your body’s secretion of certain hormones that promote a feeling of fullness, which could in turn help you better regulate your appetite.
• Preserving fat-free muscle mass: Eating more protein could have positive effects not just on body weight but also on body composition. Muscle tissue is more metabolically active than fat tissue.

Protein powder can be an effective tool in helping you achieve your weight loss goals. Drinking a protein powder shake or smoothie provides a quick, easy way to consume high amounts of protein with a limited amount of calories, fat, and carbohydrates. One of the main benefits of protein powder is that it’s often extremely lean, with a very high ratio of protein to total number of calories. This makes protein powder an efficient way to hit your daily protein target while adhering to your calorie guidelines.

How to Choose the Best Protein Powder for Weight Loss for You

Protein Content and Quality

Choose a protein powder with a significant amount of protein, typically around 25 grams per serving. If you have weight loss goals, a whey, soy, or pea protein isolate is likely your best bet since they are ultra-filtered to remove excess carbohydrates and fats.

Calories per Serving

When you have weight loss goals, it’s best to choose a protein powder with a moderate calorie count per serving, e.g., 100 to 160 calories. You should also ensure the majority of those calories come from protein, as this will best support your weight loss progress. Remember, protein is four calories per gram, so you can expect a supplement that has 25 grams of protein to have around 110 to 120 calories if it’s extremely lean.

Ingredient Quality

It’s important to check the ingredients list of the supplement to ensure the product is free from added sugars or unnecessary fillers. Although these ingredients may contribute to the flavor, sweetness, and creaminess of the supplement, they often come with added calories. It’s generally best to select protein powders with minimal ingredients.

Occasionally, protein powders contain ingredients such as creatine, probiotics, or branched-chain amino acids (BCAAs). While these aren’t necessary, it’s important to assess whether these added ingredients align with your health and fitness goals, and whether it’s worth choosing a protein powder that offers these options.

Taste and Mixability

Regardless of your goals, choose a protein powder with a flavor and consistency you enjoy. I know this seems obvious, but if you dislike the taste, then you’re far less likely to use the protein powder on a consistent basis, if at all.

Third-Party Testing

As a certified nutrition coach, I advise my clients to choose a protein powder that’s been third-party tested for quality, purity, and safety, especially when I’m working with athletes. This ensures your supplement is free from contaminants, including banned substances, and is deemed safe for consumption. Third-party testing also holds supplement companies accountable, providing assurance that the ingredients in the product align with the information provided on the supplement facts label.

What to Avoid in a Protein Powder for Weight Loss

Whenever you’re purchasing a dietary supplement, you should look for one that aligns with your specific health and fitness goals. With weight loss in mind, it’s typically recommended to avoid products with added sugars, or excessive amounts of carbohydrates and fats. Some consumers may also choose to avoid products with artificial additives, such as sweeteners, flavors, and colors, which are routinely found in protein powder supplements. If you’re looking for an all-natural protein powder with minimal ingredients, consider Transparent Labs 100% Grass-Fed Whey or protein powders from Naked Nutrition.

Final Thoughts: Is Protein Powder for Weight Loss Worth It?

As a certified nutrition coach, I think it’s important to emphasize that a protein powder isn’t a necessity for weight loss success. However, due to its convenience and effectiveness, it does offer some notable benefits when used as part of a holistic approach to weight loss that includes resistance training, quality sleep, and healthy lifestyle habits. Consuming a high-protein diet, especially during a weight-loss phase, helps manage hunger levels and improves muscle preservation. If a protein powder can help you hit your daily protein targets while still maintaining a calorie deficit, then I think it’s worth incorporating into your regular routine.

Protein Powder for Weight Loss FAQs

The post The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach appeared first on Breaking Muscle.

During our search for the best compact rowing machine, we found an array of excellent standalone options and options that fit in well with other top-rated home gym equipment. We considered the overall footprint and other key features, and scoured the reviews to see what users had to say about each product. Below is our list of the best compact home rowing machines available.

How We Chose the Best Compact Rowing Machines

The rowing machines included in this list were carefully selected based on what most users would want out of a rowing machine, keeping in mind that they needed to have a smaller footprint and folding or upright storage options. We evaluated each choice based on size, portability, cost, high-tech features, versatility, and durability. We also scoured the reviews to see what users had to say about each rowing machine.

Our Picks for the Best Compact Rowing Machines in 2025:

• Best Overall Compact Rowing Machine: Hydrow Wave
• Best Compact Rowing Machine With Trainer-Led Workouts: NordicTrack RW700
• Best Foldable Compact Rowing Machine: ProForm Pro R10
• Best Compact Rowing Machine for Cross-Training: Echelon Row-s
• Best Value Compact Rowing Machine: NordicTrack RW600

Best Overall Compact Rowing Machine: Hydrow Wave

Hydrow Wave Rower

4.0

• Dimensions: 80″ L x 19″ W x 43″ H
• Storage: Stores upright
• Resistance: Magnetic
• Weight capacity: 375 pounds
• Display: 16-inch HD touchscreen
• Available programming: Live and on-demand workouts, scenic rows

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On the Hydrow website, the Hydrow Wave is rated 4.6/5 stars with over 9,000 reviews at the time of writing. It’s the brand’s compact, budget-friendly option for those who want to elevate their at-home workout routine. The length is just 80 inches, which is the shortest on this list, and the overall size is 30 percent shorter than the original Hydrow Rower. You cannot fold it, but there is the option to store it upright using The Hydrow Wave Vertical Anchor. This is a wall-mounted strap that holds the rower upright. It costs an additional $190, which is a bit on the pricey side.

The frame is made of aluminum and steel. It has a flat anthracite polymer body, which is a durable and lightweight material. The handle has an ergonomic design for a low-stress grip, and the strap is made from water- and rot-resistant polyester webbing. It also has a patented electromagnetic drag system that mimics the experience of rowing on open water.

Overall, the reviews on the Hydrow website are positive, and many mention how quiet the machine is and how much they like the small footprint. One review says, “The machine is such great quality. It’s quiet and sleek looking.” The critical reviews make up 3 percent of the overall reviews and state issues like non-working parts being delivered. However, Hydrow has responded to each review to resolve any issues.

Best Compact Rowing Machine With Trainer-Led Workouts: NordicTrack RW700

NordicTrack RW700

4.2

• Dimension: 87" L x 22" W x 47" H
• Type of Resistance: Magnetic
• Subscription: Not required; compatible iFIT membership is $39/month
• Storage: Can be moved using the front wheels
• Weight Limit: 250 pounds

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The NordicTrack RW700 has a 10-inch HD touchscreen you can tilt and pivot to follow along with an iFIT workout led by your favorite trainer on or off the rower. An iFIT subscription is $39 per month, and you’ll have access to live and on-demand classes. Membership to the fitness app is not required to use the rower; however, you won’t have access to trainer-led classes without it.

A trainer-led rowing workout gives you the option to row on the open water for a more scenic experience, and there are also studio sessions. The resistance is adjusted automatically among 26 resistance levels during each class, so you don’t need to worry about stopping to make changes. The oversized foot pedals have adjustable nylon foot straps with quick release, which is excellent for those who want to incorporate movements off the rower into their workout.

The rail is 87 inches long and made from durable steel. It has an inertia-enhanced flywheel, so it should maintain a smooth rotation. If you have a shared space, the NordicTrack RW700 rower has a magnetic resistance system that creates tension against the flywheel without touching, making it a quieter option. After your workout, this magnetic rowing machine can be moved using the front wheels, but it can’t be folded.

Best Foldable Compact Rowing Machine: ProForm Pro R10

ProForm Pro R10

4.0

• Dimensions: 86.5" L x 22" W x 45.5" H
• Type of Resistance: Magnetic
• Subscription: Not required; compatible iFIT subscription is $39/month
• Storage: Folding
• Weight Limit: 250 pounds

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The ProForm Pro R10 can collapse into a more compact size by lifting the handle, and the front-mounted transport wheels make it easy to move. It comes equipped with a 10-inch HD touchscreen you can use for iFIT workouts if you choose to subscribe, or you can track your watts, calories burned, time, strokes, and distance in the manual mode. There are 24 resistance levels to choose from, and your workout intensity is adjusted using the brand’s trademarked Silent Magnetic Resistance system. This gives the user the option to have a more cardio- or strength-focused workout.

The flywheel has been designed to maintain inertia and rotate smoothly, and the steel rail is oversized to help keep you stable. The large, pivoting foot pedals with adjustable nylon straps keep your feet in place, and the seat is molded with comfort in mind.

Best Compact Rowing Machine for Cross-Training: Echelon Row-s

Echelon Row-s

4.2

• Dimensions: 84" L x 21" W x 47" H
• Type of Resistance: Magnetic
• Subscription: Not required; Echelon Fit subscription is $35/month
• Storage: Folding
• Weight Limit: 300 pounds

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If you like to incorporate other movements into your rowing workout or train off of the rower, the Echelon Row-s has a 22-inch HD touchscreen that can be flipped 180 degrees. While an Echelon Fit subscription is not required, the extra $35/month workout app gives you access to over 40 live classes and more than 1,000 on-demand workouts from its library, including rowing, biking, running, and functional training classes.

The ergonomic design of the seat and the ability to adjust the foot platforms to a comfortable position help you maintain proper posture and alignment. If you’re short on space, the length goes from 84 inches long to just 41 inches long when folded. On the Echelon website, this rower is rated 4.6/5 stars. “The machine looks great, operates very quietly, and gives a great workout no matter your level,” says reviewer Brett P.

Best Value Compact Rowing Machine: NordicTrack RW600

NordicTrack RW600

Dimensions: 87.02" L x 22.0" W x 47.24" H

Storage: Folds in half for vertical storage

Resistance: Air and magnetic

Weight capacity: 250 pounds

Display: 10-inch smart HD touchscreen

Available programming: Live and on-demand workouts, scenic rows

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The NordicTrack RW600 balances great tech features and an accessible price, making it a great value. The 10-inch screen is an excellent option for those who want to take instructor-led classes using an iFIT membership. NordicTrack’s patented Silent Magnetic Resistance can be adjusted up to 26 levels automatically in an iFIT class or manually as needed.

The pivoting foot pedals are oversized, and the nylon straps keep your feet secure. The handlebar has a soft grip, and the molded seat is designed to help you feel comfortable. When your workout is finished, the NordicTrack RW600 can be folded and stored out of the way.

How to Choose the Best Compact Rowing Machine for You

What factors should you consider before you pull the trigger on a rower? Here’s what we’d recommend you take into account as you ponder your purchase decision:

Footprint

Once you’ve decided on your rower location, it’s a good idea to measure the length, width, and height of your space to determine what size machine works best. You’ll want to measure height to see if you have enough clearance for rowers to be stored upright.

Budget

After measuring, think about how much you’re willing to spend. Take into consideration any additional costs such as a monthly subscription. Some rowers also have add-ons for purchase, such as a lumbar support system or seat upgrade.

Features

Ask yourself: How many levels of resistance do I need? Am I looking for an HD touchscreen with trainer-led classes or do I prefer a more simplistic display? Other features such as a magnetic resistance system may be important if you’re in a shared space and need a quieter machine. The rower’s maximum height and/or weight capacity may also play a role in your decision as well.

Benefits of a Rowing Workout

Rowing allows you to implement low-impact, cardio-based training, and you can adjust the resistance for a strength-focused session. It’s a full-body workout that uses 86 percent of your muscles. With each stroke, you’re using your core and legs for the initial pull and finishing the rowing movement by using your upper body. Since you’re in a seated position, there’s less pressure on your knee and ankle joints.

Getting all four types of exercise (endurance, strength, balance, and flexibility) has benefits, according to The National Institute of Health (NIH). A rowing machine can be utilized for two types: endurance and strength. Many rowing machines have built-in programs or subscriptions that offer classes geared toward building strength and endurance.

Final Thoughts

Rowing is a great way to build strength and endurance while working various muscle groups. There are choices to suit a variety of budgets with different storage options and sizes. Figuring out how much space you have, your price range and the features you’d like will help you choose the best compact rowing machine for you.

FAQs

The post The Best Compact Rowing Machines for Small Spaces in 2025 appeared first on Breaking Muscle.

Whey is a complete protein that contains all nine essential amino acids our bodies need to build muscle. Whey protein also supplies the body with branched-chain amino acids (BCAAs), like leucine, which help promote muscle growth (1).

We consulted Pete Nastasi, a certified nutrition coach (C.N.C.), to help us find the best whey protein powders on the market. 

Here, we break down the different types of whey protein powders available (concentrate, isolate, and hydrolysate), which types will work best for you, and what nutrition information to look for. Plus, we’ve tested over 50 protein powders to help us create the list of our top picks.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Whey Protein Powders

We chose products for our list of the best whey protein powders based on a number of factors reflected in our whey protein powder scoring methodology. These include:

• Protein source: Whey protein is available as a concentrate, isolate, hydrolysate, or blend. We rank whey isolates and hydrolysates higher than concentrates because they are easier to digest and filtered to remove carbs and fat.
• Macronutrient calories per serving: We prioritize whey protein powders with the most calories from protein—as opposed to fat or carbs.
• Total protein per serving: While everyone has varying protein needs, 25–30 grams of protein is generally recommended with each snack or meal. This amount is also the best value per serving of protein powder.
• Price per gram of protein: While price isn’t always indicative of quality or value, we do reward whey protein powders that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which whey protein powder formulas provide the least health risks to users.
• Bonus credits: Whey protein powders can earn small bumps in their overall score by having third-party testing credentials, no proprietary blends, an organic certification, sustainable packaging, and the addition of digestive enzymes.

We also receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science. 

Our Picks for the Best Whey Protein Powder of 2025:

• Best Overall Whey Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Chocolate Whey Protein: Sports Research Whey Protein
• Best Grass-Fed Whey Protein: Nutricost Grass-Fed Whey Protein Concentrate
• Best Vanilla Whey Protein: Legion Whey+
• Best-Tasting Whey Protein: Gainful Protein Powder

Best Overall Whey Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

4.9

• Price per serving: $2.00 per serving
• Protein per serving: 28 grams
• Protein type: Whey protein isolate
• Number of servings: 30
• Calories per serving: 120 to 150
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

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No sugar, all protein—that’s what Transparent Labs set out to accomplish with its grass-fed whey protein isolate. This whey protein undergoes filtration (2), taking out the excess sugar, fat, carbs, and lactose so you’re giving your body the pure protein it needs to rebuild. Whey isolate has the highest protein concentration of the different types of protein powders, and this protein is a good option if you’re trying to reduce your carb and fat intake.

Transparent Labs’ Whey Protein Isolate packs 28 grams of protein into each serving—one of the highest on our list. We also like the flavor variety, including unique flavors like Cinnamon French Toast. Bonus: This protein isn’t too sweet, so you can mix it with fruit juice or add it to a fruit smoothie without feeling like you’re drinking a shake made with Fun Dip.

Best Chocolate Whey Protein: Sports Research Whey Protein

Sports Research Whey Protein

4.7

• Price per serving: $1.36 per serving (25 servings); $1.06/serving (60 servings)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 3.5 grams of fat
• Protein source: Whey protein isolate
• Sweeteners: Stevia, sucralose
• Flavors: Dutch Chocolate, Creamy Vanilla
• Subscription: Monthly, subscribe and save 10 percent

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Sports Research Whey Protein is formulated with 6.9 grams of BCAAs, including 1,000 milligrams of L-leucine. Studies show leucine may help reduce delayed onset muscle soreness (DOMS). Depending on flavor, this Informed Sport Certified protein powder is sweetened with stevia or sucralose, so those sensitive to these ingredients may need to steer clear.

Rachel Pasche says she has a protein shake for dessert some nights using the Dutch Chocolate flavor. “It might be too sweet for some people, but I honestly love the taste so much,” she says. “It’s my favorite flavor of protein powder I’ve ever tried.” She says the powder mixes well with water alone, with both a handheld mixer and in a shaker cup, noting there is some foam at the top that doesn’t last long and no clumping.

Additionally, Pasche says she sometimes feels bloated after whey protein shakes, but after six months of using Sports Research Whey, she has not experienced any bloat.

Best Grass-Fed Whey Protein: Nutricost Grass-Fed Whey Protein Concentrate

Nutricost Grass-Fed Whey Protein Concentrate

4.2

• Price per serving: $1.74 per serving (2-pound container)
• Protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams of protein, 2 grams of carbs, 1 gram of fat
• Protein source: Grass-fed whey protein concentrate
• Sweeteners: Stevia
• Flavors: Chocolate, Vanilla, Chocolate Peanut Butter, Unflavored
• Subscription: Monthly, subscribe and save 10 percent

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Why is grass-fed whey protein better? Studies show that dairy sourced from grass-fed cows has a higher concentration of whey proteins and amino acids (3), which may further support muscular training adaptations.

This Nutricost protein powder is non-GMO, gluten-free, and third-party tested. Whey protein concentrate, like this one, is often made with sunflower lecithin, an ingredient to help promote mixability. Testers also enjoy the taste and say this protein powder mixes well. “The taste was nostalgic; I’d liken it to Nesquik,” says tester Grant Smith. “And the mixability was on par with some of the better proteins I’ve had previously.” Smith was pleasantly surprised by the mixability of Nutricost Whey Protein, noting he didn’t find any small chunks of undissolved protein floating in his shake when mixed with milk.

After drinking most of his shake, Smith let a bit of the mixture sit for almost 10 minutes after initially mixing to test for separation. He noticed some slight separation between the protein and skim milk he mixed it with, but says it wasn’t enough to make the drink any less appealing.

Best Vanilla Whey Protein: Legion Whey+

Legion Whey+

4.6

• Price per serving: $1.54 to $2.00
• Protein per serving: 21-24 grams
• Protein type: Whey isolate
• Number of servings: 30 to 78
• Calories per serving: 100 to 130
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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The protein in Legion Athletics is certified to contain no banned substances by Labdoor, the gold standard of third-party lab testing. This helps ensure the protein isolate is in its purest, most nutritionally dense form without any interference from pesticides and growth hormones.

Additionally, Legion Athletics whey is filtered to remove extra carbs and fat, so you’re only getting the good stuff with every serving. The removal of these elements is geared toward bloat-free digestion.

Testers say it also tastes great, giving especially high marks to the French Vanilla flavor. “I really like the flavor of this one. It tastes like a vanilla creamer!” says Kayla Godfrey. “This is delicious. Great vanilla taste,” says Carlo Barajas.

Best Tasting Whey Protein: Gainful Protein Powder

Gainful Vegan Protein Powder

4.2

• Price per serving: $3.21
• Protein per serving: 19–27 grams (varies based on your personalized formula)
• Protein source: Depends on your formula, and may include whey protein isolate or concentrate, micellar casein, organic pea protein, or organic brown rice protein
• Sweeteners: Monk fruit or stevia leaf extract
• Flavors: Strawberry Cream, Madagascar Vanilla, Rich Chocolate, Caffè Mocha, Cookies and Cream, Chocolate Peanut Butter, Matcha Green Tea, Cinnamon Toast, Sea Salt Caramel

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You’ve probably seen that one of the biggest general complaints about protein powder is it can taste “chalky” and leave you with an off-putting aftertaste. Our testing team tried Gainful’s Caffe Mocha flavor, and liked the subtle, not-too-sweet flavor profile. “This reminds me of an at-home cappuccino mix,” says Barry Bridges. “The coffee flavor is very light—I’d say it’s more of a chocolate flavor,” adds Rachael Harris.

If you’re not a fan of coffee flavors, Gainful offers nine total flavors in individual-use packets, so you can pick and choose what you’re craving each day. Nastasi, who has tried many different Gainful Protein Powder flavors, says the Chocolate Peanut Butter, Caffe Mocha, and Sea Salt Caramel are his favorites.

What Is Whey Protein?

Whey protein is a concentrated protein source derived from cow’s milk, which contains two major proteins called casein and whey (4). Whey accounts for 20 percent of milk protein, and is considered a high-quality protein source. Cow’s milk protein is considered a complete protein because it contains all nine essential amino acids required by the body (5).

Beyond basic nutrition, whey protein (6) may offer specific health benefits, such as enhanced immune function (7) and cardiometabolic health (8). Usually, whey is sold in powder form, which can be blended with water or other liquids or added to soft foods. Also, people use whey protein powder in cooking, which adds nutritional value to baked goods. Food manufacturers use whey formulations rather than cream, butter, or egg ingredients to make high-protein, low-fat products.

What Are the Three Types of Whey Protein?

When you browse online or at your local nutrition shop for whey protein products, you’ll probably notice different forms of whey. The main difference in the types of whey protein is how they’re processed. The three most common forms of whey protein are concentrate, isolate, and hydrolysate (hydrolyzed whey).

Concentrate

Whey protein concentrate (WPC) is the least processed form of whey, so it contains the highest levels of lactose (milk sugar), fat, carbohydrates, and nutrients. Food manufacturers use WPC (9) to replace fresh dairy and eggs in products like sauces, soups, and baked goods because it adds flavor, color, and texture and extends shelf-life (10). However, it has the lowest protein content out of the three—typically 70 to 80 percent.

Isolate

Whey protein isolate (WPI) is made when whey is filtered and processed. It contains the most protein, 90 percent or more, and less lactose. Because of its higher protein content, sports nutrition companies often prefer WPI for use in supplements, protein bars, and other protein products (11). However, it lacks some of the beneficial nutrients found in the concentrated form (12).

Hydrolysate

Whey protein hydrolysate (WPH), also known as hydrolyzed whey, is produced by a process called partial hydrolysis, which breaks down whey protein for easier absorption (13). WPH is digested faster than WPC or WPI (14), so it causes a 28 to 43 percent increase in blood sugar levels (15). Diabetics don’t have to worry about this, though. Protein digestion is slow. In fact, recent research suggests that whey protein improves glycemic (blood sugar) control (16).

Benefits of Whey Protein Powder

The real benefit of a whey protein powder is that it’s an incredibly convenient and high-quality source of dietary protein. However, if you consume enough dietary protein through meat, dairy, legumes, and other foods, then you don’t need a protein powder to achieve your health and fitness goals. However, if you’re having trouble consuming enough protein through your diet alone, then adding a protein powder to your daily routine can have some real benefits.

Building Muscle

Whey protein is rich in essential amino acids, including BCAAs, which can be beneficial for supporting muscle integrity and growth with training (17). Adding a protein powder for muscle gain to your daily diet can be a great way to help maximize your dietary protein intake and stimulate muscle growth.

Preserving Lean Muscle Mass

When you’re in a caloric deficit with the goal of losing weight, you want to ensure that the weight you’re losing is primarily fat and not muscle. Eating a diet rich in protein helps preserve the lean muscle mass you’ve worked hard to achieve and enables your body to prioritize burning fat for energy.

Weight Loss

Consuming whey protein has a satiating effect, meaning that it helps you feel full for a longer period of time. High protein diets help with weight loss by regulating your hunger levels and therefore reducing the amount of total calories you consume throughout the day.

How To Use Whey Protein Powder

In order to properly use a whey protein powder, you should first determine how much protein you should be eating on a daily basis. The amount of protein you consume is dependent on your fitness goals and current body weight, activity level, and physique. A simple way to calculate your daily protein intake is by multiplying your body weight by 0.8. The resulting number is how many grams of protein you should consume each day. This should provide most active individuals with sufficient protein intake. Remember that whey protein powder is a supplement and shouldn’t be your main source of dietary protein.

As far as how to consume this protein powder, you should follow the instructions on the supplement label. This usually entails mixing one scoop of protein powder with 10 to 12 ounces of your favorite beverage. It can also be mixed in a smoothie or foods like oatmeal and pancake batter. Whey protein powder can be consumed at any time of the day, but it’s usually utilized as a post-workout supplement to begin repairing muscle tissue.

Potential Side Effects of Whey Protein Powder

When used in moderation, protein powder is free of side effects and generally considered safe for healthy adults. However, consuming large amounts of protein powder can lead to digestive issues, dehydration, and (potentially) nutrient deficiencies. It’s important to use whey protein powder as part of a balanced diet and not as your main source of dietary protein. If you experience any unusual symptoms after using protein powder, stop use immediately and consult a healthcare professional.

Who Should Use Whey Protein?

A whey protein powder will benefit anyone who is looking to increase their daily protein consumption and has trouble doing so through their diet alone. This is especially relevant for very active individuals, such as athletes, bodybuilders, and fitness enthusiasts who have increased protein demands due to their workouts and training.

Another segment of the population that may benefit from using a whey protein powder is older adults. As we age, our bodies become less efficient at absorbing protein from food (18). Using protein supplements can be an easy way for older adults to meet their daily protein needs and support muscle health.

How To Choose the Best Whey Protein for You

When picking a whey protein product, there are a few factors to consider, including the type of protein, taste, nutrition, additives/allergies, and price.

Type of Protein

Check the ingredients list to see what type of whey the protein powder contains. Some brands will use a blend of whey forms.

• Whey concentrates have the most nutrients, but slightly less protein. They also contain more lactose, which may trigger lactose sensitivities.
• Whey isolates have more protein, but less fat and carbs, so they’ll likely be lower in calories. They may also be more expensive, since they require more processing.
• Whey hydrolysates may be easier to digest and absorbed faster, so if you’re looking for a post-workout recovery shake, a hydrolysate might be the best choice to deliver muscle-building proteins.

Taste

Whey proteins come in a wide variety of flavors. You’ll find options from unflavored to vanilla, chocolate orange, and summer berries, to name a few. Taste is important because you want a protein supplement you’ll enjoy. When just starting to supplement your protein intake, try a small container or buy samples of flavors you might enjoy and get creative with your add-ins. You can try fruits, flavored milks, or juices to create new flavors that fit your taste preference.

Nutrition

Check the whey protein label for the amount of protein per serving, and factor it into your daily protein intake. Most protein powders have around 25 grams per serving, which is an ideal dosage to maximize muscle protein synthesis (19). Also look for calories, fats, carbs, fiber, vitamins, and minerals and even amino acid profiles. Make sure that the supplement you choose gives you the maximum benefit without unnecessary add-ins.

Additives/Allergies

Read the ingredients section, too. Look for additives or allergens that you want or need to avoid. For example, labels warn you if the whey powder contains soy or was processed in a facility with nuts.

Price

The protein powders on our list give you a good idea of the price range for whey supplements. Our top picks vary from $1.16 to $3.41 per serving or $34 to $95 per container, so there’s an option for most budgets.

FAQs

References

1. Kimball SR, Jefferson LS. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J Nutr. 2006 Jan;136(1 Suppl):227S-31S. doi: 10.1093/jn/136.1.227S. PMID: 16365087.
2. Patel, S. (2015). Functional food relevance of whey protein: A review of recent findings and scopes ahead. Journal of Functional Foods, 19, 308–319. https://doi.org/10.1016/j.jff.2015.09.040
3. Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O’Donovan M, Tobin J, Fenelon MA, O’Callaghan TF. The “Grass-Fed” Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.
4. Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, Taslimi A. Health-Related Aspects of Milk Proteins. Iran J Pharm Res. 2016 Summer;15(3):573-591. PMID: 27980594; PMCID: PMC5149046.
5. Miller, D. G., Jarvis, K. J., & McBean, D. L. Dairy Foods and Nutrition. https://books.google.com.br/books?
6. Shah NP. Effects of milk-derived bioactives: an overview. Br J Nutr. 2000 Nov;84 Suppl 1:S3-10. doi: 10.1017/s000711450000218x. PMID: 11242440.
7. Ha, E., & Zemel, M. B. (2003). Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). The Journal of Nutritional Biochemistry, 14(5), 251–258. https://doi.org/10.1016/s0955-2863(03)00030-5
8. Fekete ÁA, Givens DI, Lovegrove JA. Can milk proteins be a useful tool in the management of cardiometabolic health? An updated review of human intervention trials. Proc Nutr Soc. 2016 Aug;75(3):328-41. doi: 10.1017/S0029665116000264. Epub 2016 May 6. PMID: 27150497.
9. USDA’s National Organic Program. Whey Protein Concentrate. https://www.ams.usda.gov/sites/default/files/media
10. United States Dairy Export Council. 2004. Reference Manual for U.S. Whey and Lactose Products. U.S. Dairy Export Council; Arlington, VA. Retrieved on May 31, 2016 from: http://usdec.files.cms-plus.com/PDFs/2008ReferenceManuals/Whey_Lactose
11. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
12. Patel S. (2015). Emerging trends in nutraceutical applications of whey protein and its derivatives. Journal of food science and technology, 52(11), 6847–6858. https://doi.org/10.1007/s13197-015-1894-0
13. Morifuji, M., Ishizaka, M., Baba, S., Fukuda, K., Matsumoto, H., Koga, J., Kanegae, M., & Higuchi, M. (2010). Comparison of different sources and degrees of hydrolysis of dietary protein: effect on plasma amino acids, dipeptides, and insulin responses in human subjects. Journal of agricultural and food chemistry, 58(15), 8788–8797. https://doi.org/10.1021/jf101912n
14. Nakayama, K., Tagawa, R., Saito, Y., & Sanbongi, C. (2019). Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats. Nutrition & metabolism, 16, 90. https://doi.org/10.1186/s12986-019-0417-9
15. Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333–339. https://doi.org/10.1007/s00726-008-0156-0
16. Chiang, S. W., Liu, H. W., Loh, E. W., Tam, K. W., Wang, J. Y., Huang, W. L., & Kuan, Y. C. (2022). Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutrition research (New York, N.Y.), 104, 44–54. https://doi.org/10.1016/j.nutres.2022.04.002
17. Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
18. Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359
19. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
20. Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829
21. Hulmi, J. J., Laakso, M., Mero, A. A., Häkkinen, K., Ahtiainen, J. P., & Peltonen, H. (2015). The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the International Society of Sports Nutrition, 12, 48. https://doi.org/10.1186/s12970-015-0109-4
22. Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(1), 27–33. https://doi.org/10.1139/apnm-2020-0370

The post The Best Whey Protein Powders of 2025, According to a Certified Sports Nutrition Coach appeared first on Breaking Muscle.

As a certified personal trainer and wellness product reviewer, I’ve tried (and stopped using) several pieces of home gym equipment. I also work with a team of other expert product reviewers, some of whom have had Tonal for several years and still use it consistently.

This Tonal review describes our experience using it, including details about the equipment, workouts, accessories, and other features. We also spoke to fitness expert Rachael Gonzalez, C.P.T., C.S.C.S., about Tonal’s workout modes and how they can benefit exercisers.

Related: Best Home Gym Equipment

How I Rate Tonal

Based on our experience, we give Tonal an overall 5/5 rating. The only category where it didn’t receive a score is assembly, which doesn’t apply since professional installation is required.

Here’s a look at the scoring breakdown on a scale of 1–5:

Overall: 5 out of 5

We’re extremely satisfied with the Tonal equipment and programming. We can get a full workout without taking up a lot of space with free weights or having to pay to go to a gym and leave the house.

Durability: 5 out of 5

The equipment is durable, and we haven’t had any issues. However, moving the arms can be noisy, which may concern people installing it on a shared wall. We had one arm that clicked slightly for a while, but following the troubleshooting instructions on the Tonal website helped fix it.

Feel and Comfort: 4 out of 5

Some weightlifting moves don’t feel entirely safe or stable, so we usually replace them with ones we’re more comfortable with. The handles, bar, and rope accessories are comfortable to hold and easy to use.

Optionality/Adjustments: 5 out of 5

Tonal automatically adjusts weight as you progress, which is really nice. Some workouts have a movement replacement option where you select a modification for the recommended exercise, which has been helpful in certain instances. For example, during pregnancy, you’re supposed to avoid twisting moves, so when one of our testers started lifting after her first trimester, she could easily substitute these moves.

Functionality: 5 out of 5

Tonal has worked very well, and one of our testers says it has drastically improved her strength. When she started using Tonal in 2021, she was in the bottom 25 percent of all women. Now, she’s in the top 28 percent, and watching her score increase has motivated her to keep improving.

Tonal

• Dimensions: 21.5" W x 50.9" H x 5.25" D
• Display: 24-inch touchscreen
• Max Weight: 200 lbs (100 lbs per arm)
• Training Types: Strength, HIIT, cardio, dance, yoga, recovery, mobility, barre, Pilates, pre/postnatal
• Accessories: None included
• Warranty: 2-year limited warranty
• Return: 30-day money-back guarantee

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What Is Tonal?

The Tonal machine is a wall-mounted smart mirror with a built-in touchscreen and two adjustable arms that extend from the sides of the machine and can be moved up and down depending on what exercises you’re doing. You can choose between an on-demand or live instructor-led class or do your own exercises using the Free Lift option. Throughout each class and in Free Lift mode, a trainer explains how to adjust the arms and attach accessories and demonstrates proper form.

Workouts on the built-in workout app include weightlifting exercises such as squats, deadlifts, shoulder presses, lat pulldowns, tricep extensions, curls, and bench presses. The movement library has over 170 exercises to choose from. Each exercise is performed under the resistance of a cable pulley system using a bar, rope, or handle attachment, with up to 100 pounds of resistance per side for a combined 200 pounds.

Related: Best Functional Trainers

Tonal recommends weights for each session based on an initial assessment, and your progress and performance determine adjustments. It offers unique weight modes, video form feedback, and floor workouts such as yoga and Pilates. The Tonal app also gives you access to workouts that don’t require the machine arms, so you can work out on the go.

Tonal Technology

Tonal uses artificial intelligence—Coach AI—to track progress, movement, and data from your workouts to make adjustments, weight recommendations, program suggestions, and more. You don’t have to worry about answering questions like: What do I need to work on today? What weights should I use? Should I focus on my lower body or do a full-body workout? Instead, one tap of the 24-inch touchscreen reveals an interactive library of on-demand and live classes or workout programs. Even in Free Lift mode, an option often used by experienced lifters, Coach AI tracks your data and makes adjustments and weight recommendations.

The first time you use Tonal, you’ll complete the Strength Assessment, which starts by choosing from the following goals:

• Gain strength by focusing on large muscle groups and increasing resistance
• Improve performance with sport-specific training such as cycling, running, or swimming
• Boost energy with upbeat cardio workouts
• Build muscle with high-volume hypertrophy training
• Get lean with HIIT
• Maintain fitness with well-rounded workouts

After selecting your goal, you’ll indicate whether you are a beginner, intermediate, or advanced exerciser and perform several movements—including a seated lat pulldown, seated overhead press, bench press, and neutral grip deadlifts—to help Coach AI get to know you and adapt to your needs, much like an online personal trainer. Your strength assessment results are used by Coach AI as a baseline when selecting the weight for each movement and to recommend workouts and programs.

While this is a good starting point, it could be better. It’s hard to assess your overall fitness based on a single workout—what if you had an off day? Tonal addresses this by learning more about your strength level based on your performance in subsequent workouts and adjusting the weight settings to reflect your strength better.

During daily training sessions, it uses metrics such as time under tension, power output, range of motion, weight, and time to make weight adjustments and measure progress. Coach AI can detect when your form isn’t correct using your positioning, range of motion, and pacing. If it senses uncertain quality, it provides audible and on-screen reminders and feedback or turns off the weight. For example, the resistance shuts off if the bar tilts during a bench press because it suggests the movement is incorrect or unstable. If it senses you are moving the weight too easily, it increases the load each rep so you get the intended stimulus of the workout.

Weight Modes and Expert-Led Workouts

Another impressive feature is the four weight modes: Spotter, Burnout, Chains, and Eccentric. In Spotter mode, Tonal senses when you are struggling with a rep, lowers the weight so you can complete it, and returns the weight for the next rep to re-challenge your strength. Burnout senses fatigue and reduces weight until you finish the set. The Chains mode replicates the feeling of putting chains on the barbell by increasing the resistance during a lift’s concentric or shortening phase. Eccentric increases the resistance as you release the weight for more time under tension, which may help muscle growth.

Tonal enables each mode automatically during live and on-demand workouts. This automation creates a seamless transition between segments like supersets, where you concentrate on opposing muscle groups with little rest in between. If you want to work out with a partner, weight adjustments for both parties are automated.

Experienced experts lead each workout by demonstrating and talking you through set up and proper form. Even if you choose to follow the Free Lift setting or build a custom workout using the extensive movement library, there are video explanations of how to perform each movement. When you enable a specific weight mode, the weight is adjusted automatically, or you can adjust it manually on the screen using the dial. Interestingly, you can adjust the weight in one-pound increments, an uncommon feature in most cable machines and free weights, which typically adjust in 2.5 or five-pound increments.

To access these features, you’ll need a paid membership for $60 monthly, and Tonal requires a subscription for the first year. The only way to use Tonal without the membership is to manually set the weights to perform unguided exercises like a cable machine.

Tonal Equipment

The purchase price of $3,995 includes the machine (which includes the touchscreen and arms) and no accessories. Aside from the floor workouts, most workouts use the arms and attachments, so Tonal isn’t usable without them. While you can use attachments from other brands, you’ll need to purchase T-lock adapters from Tonal for $43.

The smart accessories bundle from Tonal costs $495. If your budget allows, I recommend buying it because it includes everything you need to start using your Tonal immediately. Each accessory is available separately, so you can also choose what works best for you. Here’s a breakdown of what the bundle includes and pricing for each item individually:

• Two Bluetooth-enabled smart handles, $250
• One Bluetooth-enabled smart rope, $50
• One Bluetooth-enabled smart bar, $75
• Weight bench, $85
• Foam roller, $40
• Workout mat, $50

The smart accessories have a safety feature to turn the weight on and off with a button rather than by touching the screen, so you can position yourself before loading. The handles have a button on the side that’s easy to reach while gripping, and the rope and bar come with an attachable clip.

How to Work Out With Tonal Home Gym

As a beginner, our tester initially thought working out with Tonal was intimidating, but it’s a simple process once you learn how the smart home gym works. With a membership, you can choose between live and on-demand classes or a progressive program. Based on your Strength Score established in the initial assessment, the recommended weights are set automatically for you.

From there, you follow the trainer’s instructions and on-screen prompts to set the arms and choose the right accessories for each move. Tonal automatically adjusts the weight, counts reps, and provides form feedback as you progress through the workout. There’s even an audible cue when you have two reps left, so you know what to expect if you’re facing away from the machine.

Free Lift allows you to choose from the library of movements and do as many sets and reps as you’d like. Much like the classes, the screen displays your live stats, and you receive a workout summary with your time under tension, range of motion, power output, and total volume lifted.

You can do floor workouts such as cardio, yoga, and barre directly on Tonal or by using the Tonal app on another device.

Workout Programs and Exercises

Strength training is the main draw of Tonal, so most of Tonal’s content focuses on weightlifting and HIIT training with weights. In addition to the four weight modes mentioned earlier, there are two custom modes:

• Recovery Mode: Decreases recommended weight; very useful for when you’re sore, not feeling well, or recovering from an injury
• Smart Flex: Adds and subtracts weight at the strongest and weakest points of each rep

Gonzalez says these options add variety and challenge, enhancing strength gains and training overall. “Diversification in your routine keeps you engaged and introduces new challenges,” she says. “Plus, variation can help you push past a training plateau.”

Trainer-led workouts on Tonal automatically implement these modes depending on the intended stimuli, but you can activate them manually in the settings for any workout. You can adjust the weight at any point during your workout using the dial on the screen.

“When training, I’m always super mindful of how my body feels and take it easy when I need to, so the Recovery Mode option would work well for when you’re sore or just want to move,” Gonzalez says. “I really like the eccentric-focused mode. During the eccentric portion of a rep, the muscle lengthens while under tension,” she says. “The eccentric portion of a lift occurs when you are lowering the weight, moving against the opposing force of gravity, and research shows controlled lengthening of the muscle fibers contributes to overall strength and muscle development.”

In addition, there are several other types of workouts available on Tonal, including:

• Barre
• Boxing
• Cardio
• Dance Cardio
• Kickboxing
• Meditation
• Mobility
• Pilates
• Pre and Postnatal
• Recovery
• Strength
• Warm-up
• Yoga

Tonal has a massive catalog of guided workouts and workout programs and a library of over 200 bodyweight moves to allow you to build custom workouts.

The guided programs range from three to five weeks and focus on goals like improving overall fitness, gaining lean muscle mass, and burning fat. For example, Fundamentally Fit guides you through basic movement patterns, and House of Volume uses progressive overload to build strength. Many users on Reddit recommend Four Weeks to Fat Loss, a combination of resistance training and HIIT to maximize energy output. One says, “Four Weeks to Fat Loss did amazing things to my body composition! Doing that program was when I really started to see a difference in how my clothes fit.”

Tonal Accessories

The smart handles help replicate moves performed with dumbbells and kettlebells, like hammer curls, bicep curls, or goblet squats. The smart rope can copy moves with a rope or chains, like pull-throughs or tricep extensions. Finally, the bar can replicate barbell moves such as deadlifts and bench presses. You can purchase accessories from another brand, but the smart accessories bundle from Tonal has Bluetooth connectivity, so you can press a single button on the accessory to turn the weight on or off.

If you buy third-party accessories, you must purchase T-locks from Tonal to attach them securely. Additionally, you’ll need to turn the weight on and off directly on the touchscreen.

Tonal Instructors

Tonal has a roster of expert instructors based in its New York studio and guest coaches who occasionally provide unique content. These fitness experts have diverse backgrounds, from competitive athletes to sports medicine.

All Tonal-created workouts are instructor-led, so you’ll hear tips about form and safety throughout. Each instructor brings a unique style, personality, and expertise to the table, and Tonal users generally find instructors they prefer. For many, this provides the experience of working with a personal trainer, and several of Tonal’s past and current coaches offer personal training services outside of Tonal. For these reasons, Tonal allows you to filter workouts by instructor.

App Connectivity

The Tonal app allows you to access your workout history, create workouts, and do floor workouts directly from your phone. The only thing you can’t do on the Tonal app is weightlifting workouts that require using the resistance cables.

In addition, Tonal connects to several fitness apps, including Apple Health, Google Fit, and Strava. It also syncs with several heart rate monitors using Bluetooth, and you can connect to your Amazon Music or Apple Music account to stream or choose from the 14 stations on Tonal Radio.

Community

Tonal has several features to help keep members engaged with the community and the equipment.

First, there are several achievements you can earn for performing certain types of workouts, working out on holidays or birthdays, or reaching milestones like weekly streaks or 1,000,000 pounds lifted. Your workout summary lists the badges and milestones reached and your progress toward the following milestones. The Total Achievements Card shows how many workouts you’ve finished, the pounds you’ve lifted, and the longest weekly streak you’ve completed. You earn badges by trying a new workout type, training consistently, and working out at a different time of day. These achievements can be shared with friends and family using the mobile app.

The Tonal Leaderboard ranks all active exercisers based on how many days or hours they’ve used Tonal in the last 30 days, so the more you train, the higher you’ll rank.

Your Strength Score increases from the baseline as you get stronger and demonstrate progress during workouts. These improvements are calculated based on your historical workout data and are a huge source of motivation for many Tonal users. Using a percentage-based comparison, you can see how your Strength Score ranks against others, so some friendly competition is involved.

Tonal has a very active social media community if you prefer direct interaction with other members. The brand’s private Facebook community, The Official Tonal Community (OTC), has over 53,000 members and regularly hosts workout challenges and live discussions with Tonal trainers.

What It’s Like to Use Tonal

Our tester has had Tonal for over two years, and she’s used it consistently the entire time, only stepping away briefly for injury recovery and pregnancy.

Before Tonal, despite being fully aware of the benefits of resistance training, she had no weightlifting experience beyond the occasional half-hearted kettlebell or dumbbell workout.

Tonal takes all the guesswork out of resistance training so you can lift the weights and reap the benefits, which is our favorite thing about it. You don’t have to worry about setting weights, planning workouts, increasing weights or reps, or tracking your progress.

At first, our tester didn’t understand Tonal’s difficulty levels. She thought the Beginner, Intermediate, and Advanced class levels aligned with strength and fitness experience, but they correlate with the technicality of the moves involved. Beginner classes may include heavy weights if recommended by your Strength Score and the algorithm. The “beginner” aspect is that the workout moves are less technical, making effective strength training accessible to those who might typically be considered “casual” fitness enthusiasts.

Our tester says Tonal is a lot of fun. She’s discovered she loves lifting weights, and when she misses a few workouts, she gets antsy about getting started again. Tonal introduced her to barre, a ballet-inspired floor workout she’s grown to adore. There aren’t many new floor workouts, which is sad because she loves the barre and pre/postnatal classes.

Our tester has attended live classes, but she doesn’t very often. Sometimes, she struggles with the pacing for floor/cardio workouts but finds the weightlifting workouts easy to follow. Mostly, she sticks to on-demand workouts because she appreciates the guided warm-up, exercise, and cool-down.

One concern users in the Tonal Facebook community raise is the lead trainer demonstrates the moves during a live workout, which is not true for on-demand classes. These workouts use the lead trainer’s voiceover and cut to another trainer demonstrating the exercises. This inconsistency doesn’t bother us, but some say it disrupts their flow or makes it harder to follow.

Instructors With a Variety of Styles

The instructors showcase their personalities, and none of the workouts our tester watched seem overly scripted or cheesy. Tonal recently moved their studio from California to New York and replaced the coaching staff. Our reviewer had grown accustomed to the “old” coaches and still gravitates toward their workouts because she likes their calm demeanor. Some coaches have a bubbly, energetic coaching style, and others take a tough-love approach.

These trainers have diverse professional backgrounds to support the workouts they design. For example, when our tester’s doctor cleared her to work out after a knee injury, she found Coach Liz’s workouts helpful because the coach is also a physical therapist.

More Strength, Mobility, and Range of Motion

Our tester completed several of the guided programs and saw consistent strength gains from each program. The programs can get repetitive, though, since many of them repeat the same two or three workouts for the duration of the program.

When our tester started using Tonal, her Strength Score was 133, and she was in one of the lowest percentiles of all female Tonal members. Although her progress has been slow, her Strength Score is now 354, and according to Tonal, she’s stronger than 82 percent of all female users. Something about getting higher and higher in those percentiles is supremely motivating for her. In addition to her soaring strength, she’s experienced improvements in her mobility and range of motion.

Related: Best Resistance Bands

What We Love About Tonal

• It makes strength training straightforward by calculating your starting weight, providing well-designed workouts, and automatically increasing weight as your strength improves.
• It’s fun to use and features a huge variety of workout types in addition to strength training.
• Trainers have different areas of expertise and varying coaching styles.
• It works to increase your strength, and it offers tons of ways to track your progress or to compete against yourself or others.
• It chooses weight based on your progress, so you can avoid advanced technical moves and still build strength.

What to Consider About Tonal

• Tonal is a substantial financial investment. The total cost for the first year is over $5,000, which includes tax, installation, the smart accessory pack, and the required first year of paid membership.
• It may not be appropriate for advanced weightlifters. If you’ve been training for a while and built up a lot of strength, you may not get a considerable benefit from Tonal since it maxes out at 100 pounds per arm.
• Tonal requires a lot of space for the arms to extend fully and for you to spread out to perform all the moves. If you have limited floor space, it may not be a good fit for you.

How Much Is Tonal?

The base price of Tonal is $3,995, and the optional smart accessories bundle (which we highly recommend purchasing) is an additional $495. Professional installation, which is required, costs $295. Several users on Reddit report signing a Release of Liability waiver and installing it themselves, but there is no option to remove the installation charge at checkout. Tonal often runs promotions and offers free shipping and installation.

A subscription is required for the first year and costs $60 per month. You can discontinue the membership after one year, but you’ll lose access to many features.

If you purchase Tonal, the optional smart accessories bundle, and the required one-year subscription, the total cost of Tonal within the first year is roughly $5,500 before taxes, not including delivery and installation.

Tonal Subscription

A monthly subscription costs $60 per month and isn’t technically required after you’ve completed your first year of membership.

You can only use Tonal as a cable machine for free lift workouts, and without a membership, you won’t have access to any Tonal content, weight modes, workout or strength data, history, or custom workouts.

Assembly and Installation

The Tonal website says professional installation is required. Before purchasing, you’ll need to complete a survey providing additional information for the installers, such as where to set up Tonal and the stud spacing in your walls.

If they determine you don’t have an appropriate place to install it, there are solutions. The brand offers wide-mount adapter bars and installation kits for metal studs. If you have concerns about where you can have Tonal installed, contact the brand’s customer service team for help. Typically, installation fees are $295, but Tonal occasionally offers free delivery and installation.

If you move, you’ll need to schedule a professional reinstallation. Tonal offers relocation packages for moving homes or simply relocating furniture to another room. Relocation fees range from $300 to $500 plus taxes, depending on your chosen service.

Tonal does not cover damage caused by attempting to install or reinstall the home gym, and if you choose this option, Tonal requests you sign a Release of Liability waiver.

Warranty and Customer Service

Tonal offers a two-year limited warranty on the trainer and touchscreen, which covers parts, shipping, and labor. The smart accessories have a one-year warranty for parts plus shipping and labor. For such a premium (and expensive) piece of equipment, a five-year warranty on the device would be nice—and more comparable to warranties offered by other premium fitness equipment brands.

Tonal customers have had mixed experiences with customer service. Some say customer service quickly and competently addressed their concerns, while others say they needed more urgency from the customer service team.

What Customers Say About Tonal

The Tonal website has several glowing reviews from its users, many of whom say they have canceled their gym memberships while drastically improving their strength and fitness levels. Several reviewers are excited about their progress and enjoy the objective tracking data from workouts.

Tonal has a 2.⅖ on Trustpilot. Several critical reviews mention installation, maintenance, and customer service issues. Tonal partners with a third-party company for delivery, installation, and repairs, and many concerns center around problems with this specific company rather than Tonal itself. Positive reviews mention the variety of workouts, convenience, and ease of use.

People on Reddit say they work out more frequently with Tonal and enjoy the extra time saved from skipping gym commutes. Several mention the cable resistance feels heavier than free weights, so the maximum poundage is not a limiting factor. One user says they wish to see a floor-based alternative in the future for those who rent or need to move.

Who Tonal Is Best For

Tonal is ideal for people who are interested in weightlifting but need guidance and support to get started and see results. It’s a great fit for athletes and highly active people who want to advance in strength training to support their athletic endeavors and fitness goals.

Likewise, many dedicated weightlifters have switched from using free weights to this comprehensive, versatile system. Tonal is an excellent option if you dislike going to the gym and prefer an all-in-one home gym solution.

Who Tonal Will Not Work For

Tonal isn’t ideal for people outfitting their home gym on a limited budget. For Tonal’s high price tag, you could buy a complete set of dumbbells or other free weights and other equipment or pay for several years of a gym membership.

Additionally, Tonal likely won’t be a good fit for advanced weight lifters already at or near the maximum of 100 pounds per arm offered for many lifts.

This machine requires adequate space to extend the arms to fully perform all necessary movements. If you live in a small or cramped space, it may not work for you.

How We Tested Tonal

Our tester has had Tonal for over two years. Here are some of the criteria she used to evaluate Tonal when she first received it, and which are still very important to her two years later:

• Programming: Fun and engaging content and motivating features were imperative to help her stay interested in using it regularly. Since she’s used it consistently for the past two years, she can safely say Tonal delivered in this regard. She loves the variety of workouts, the automatic weight increases as she gets stronger, and the different ways Tonal promotes friendly competition with herself and others.
• Safety: Our tester was a beginner at weightlifting when she started using Tonal, so she was concerned she might injure herself. Fortunately, Tonal has several built-in safety features to help prevent injuries. Her favorite safety feature is how the weight automatically turns off if the bar gets tilted during use. The real-time form feedback helps her self-correct during a set, and the coaches often discuss additional safety tips during workouts.
• Durability: Some reviews stating Tonal failed shortly after purchase made our tester nervous, but she’s had no problems. The arms still function well and move easily, and the software is fast and responsive.
• Ease of Use: Tonal is extremely easy to use once you familiarize yourself with how the arms move and rotate. There is a slight learning curve, but our reviewer was able to pick up on the movements pretty quickly. Now, it’s nearly effortless for her to switch from one move to the next, and she doesn’t have to think about which buttons or levers to press to get the arms to move how she wants them to.
• Results: She noticed immediate improvements in her strength when she started using Tonal consistently, and even now, although her progress has slowed, she’s continuing to get stronger.

How to Try Tonal Before Buying

• You can try Tonal in person at any of the six showrooms. Check the Try Tonal locator map to see if there is a showroom near you or to book an appointment.
• If you want to give Tonal a virtual tryout at home, you can arrange a free live video call. Check Tonal’s Virtual Demo booking page to set up an appointment.

How Does Tonal Compare with Other Home Workouts?

Tonal vs. Peloton

Peloton Bike+

4.4

• Dimensions: 59" L x 22" W x 59" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 297 pounds
• Type: Spin

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Tonal and Peloton are very different but complement one another in several ways. Many Tonal users are also Peloton users since Tonal covers the strength training aspect, while the Peloton bike, treadmill, and rower provide heart-pumping cardio workouts. Each app offers live classes, and the monthly subscription to the Peloton App+ is $24, and Tonal costs $60.

The Peloton App One—$12.99 monthly—houses the brand’s floor workouts and has a much larger and more frequently updated library than the Tonal app. Peloton may work better if you enjoy these classes more than weightlifting. It’s more budget-friendly than Tonal, but Tonal offers a more comprehensive strength training system and programming.

Related: Best Cardio Machines

Tonal vs. Tempo

Tempo is a smart strength training system and one of Tonal’s major competitors. It utilizes free weights outfitted with sensors rather than Tonal’s electromagnetic cable system.

The Tempo Move—an equipment package with 16 weight plates ideal for beginner and intermediate use and a 12-month Tempo membership—starts at $963. It’s a more accessible system for people with limited budgets and has advanced features such as rep counting and monitoring form. Tester Jordan Smith, C.P.T., says, “It did a great job counting my reps, but it didn’t always pick up on my form.”

The Tempo Move does not come with a screen, so you have to use your phone or other device, whereas Tonal has a dedicated workout space to stream workouts from an app. The Tempo Studio has a 42-inch display and ranges from $2,963–$4,463, depending on your accessory package.

Final Verdict: Is Tonal Worth It?

Tonal can be incredible for your health, providing the structure and convenience needed to start and stick to a strength training routine. The fun programming, smart weight recommendations, and space-saving home gym setup make it a worthwhile investment for anyone interested in increasing their strength and who can fit it wisely into their budget.

FAQs

The post Tonal Review (2025): Our Experts Put the Smart Home Gym to the Test appeared first on Breaking Muscle.

Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better.

Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

• How to Do the Preacher Curl
• Preacher Curl Mistakes to Avoid
• Benefits of the Preacher Curl
• Muscles Worked by the Preacher Curl
• Who Should Do the Preacher Curl
• How to Program the Preacher Curl
• Preacher Curl Variations
• Preacher Curl Alternatives
• FAQs

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of muscular strength and endurance. You can perform the movement with various free weights, including dumbbells, a barbell, or an EZ curl bar. Whatever piece of equipment you choose, you will also need a preacher curl bench to support your upper body during this isolation exercise.

Here’s a step-by-step guide that will put you in the right position to get the most out of this biceps curl variation using an EZ curl bar.

Step 1 — Set Up

Sit down on the preacher curl machine and adjust the seat height so your upper arms and chest rest on the bench pad. Or, if there is no seat, stand behind the preacher curl bench so your arms and chest are in the correct position. You should have a slight forward lean so that the pad touches your armpits. Then, use an underhand grip to grab the curl bar.

Step 2 — Curl the Weight

With your chin tucked, wrists neutral, and elbows extended fully, contract your biceps and curl the bar toward your shoulders. Squeeze at the top of the movement and hold for one to two seconds.

Step 3 — Lower to Starting Position

Execute the eccentric portion of this curl exercise by slowly straightening your elbows. Maintain complete control during the descent, carefully lowering the curl bar back to the starting position before repeating the full sequence for the desired number of reps.

[Related: How to Do the Reverse Biceps Curl for Complete Arm Development]

Preacher Curl Mistakes to Avoid

Want to get the best return on your investment in building bigger biceps? Here are a few common mishaps people make when performing preacher curls that can prevent you from reaping the rewards of your training program.

Taking the Strength Training Approach

Working with intense loads for a limited number of reps will not yield the best results if you’re focused on maximum biceps growth. While that style of training works well for compound movements like the back squat, bench press, and deadlift, you shouldn’t treat the preacher curl like a strength-building exercise.

Instead of going ultra-heavy, use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form. This will provide a better stimulus for hypertrophy than a low-rep, high-intensity protocol more suited to powerlifting.

Incorrect Setup

Getting in the proper position should be the priority when you’re preparing to perform the preacher curl. That means your chest and upper arms should be in contact with the pad at all times. Having the bench set too low or too high will make it difficult (if not impossible) to execute the movement correctly, causing you to leave gains on the table by shifting the focus away from your biceps.

Failing to Use Full Range of Motion

The goal of the preacher curl is to fully extend and flex your elbows through a full range of motion. However, failing to extend your elbows past 90 degrees means you’re leaving potential gains on the table. While partial reps can be an effective way to finish off a set, focusing on fully stretching and contracting your biceps can maximize your muscle-building efforts.

[Related: Jon Call “Jujimufu” Absolutely Crushes a 161-Pound Preacher Curl PR]

Benefits of the Preacher Curl

What makes the preacher curl such a popular choice for lifters of all shapes and sizes? Let’s take a look at some of the ways it pays off to pencil this biceps exercise into your workout routine.

Direct Biceps Development

A true isolation exercise, the preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance. The angle of the bench pad allows you to completely stretch the muscle and maximize time under tension — a key factor in hypertrophy training.

Of course, squeezing at the top of the movement is critical for getting the most muscle-building returns. Overall, the preacher curl challenges your biceps during the concentric and eccentric parts of the exercise to create a fantastic stimulus for sculpting well-developed arms. 

Assists with Pulling Exercises

If you want to be more successful at chin-ups or other pulling exercises, the preacher curl can assist with those efforts. Having strong biceps will allow you to move the weight more efficiently and avoid overtaxing other muscle groups as you perform pull-based exercises. 

Plus, developing stronger biceps via the preacher curl can help with other compound movements. For example, you should see an improvement in your deadlift as you progress with your biceps training. And whether you choose the chest-supported or bent-over row, you should perform better at these back-day staples with stronger bi’s. 

Eliminates the Cheating Element

Chances are you’ve probably seen at least a few gymgoers contorting their bodies to swing out some poorly executed curls before finally admitting defeat. However, sacrificing form to execute any exercise makes little sense — especially if you’re concerned about maximizing muscle growth. 

Luckily, though, the preacher curl curtails your ability to cheat by keeping you grounded and eliminating the idea of using your legs for a boost. Once you set up properly on the machine and grab your free weight of choice, your biceps will quickly learn what it means to be isolated. More importantly, you’ll understand the value of performing slow, controlled reps using a full range of motion — and zero cheating. 

[Related: Jay Cutler Breaks Down His Workout to Build 20-Inch Arms]

Muscles Worked by the Preacher Curl

Undoubtedly one of the best isolation exercises for growing your biceps, the preacher curl engages a few other arm muscles, too. Here’s what you can expect to hit once you’re set up on the bench.

Biceps Brachii

This two-headed muscle is the primary mover for the preacher curl. You can specifically target the long or short head via your hand placement if you’re using an EZ curl bar or a barbell. A narrow grip will lead to better engagement of the long head. Meanwhile, the wider you go, the more you will recruit the short head of your biceps brachii.

Brachialis

A flexor muscle of the forearm, the brachialis helps with elbow flexion and is also heavily involved due to the angle of a preacher curl. Training this muscle consistently will help you develop stronger, thicker forearms.

Brachioradialis

Another flexor muscle located near the elbow, the brachioradialis not only helps with flexion but also with supination or pronation depending on the rotation of the forearm. (1) During the preacher curl, it helps stabilize the elbow joint.

Who Should Do the Preacher Curl

No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, you shouldn’t hesitate to call upon the preacher curl for support.

Strength Athletes

Powerlifters and Olympic weightlifters can take advantage of preacher curls to prepare them to dominate in pulling exercises like deadlifts, cleans, and snatches. Growing bigger, stronger biceps should pay off when it comes time to perform — and the aesthetic benefits don’t hurt, either.

Bodybuilders and Physique-Focused Individuals

No bodybuilder wants to disappoint on the back double biceps pose. Isolating this two-headed muscle via the preacher curl will help your arms pop on stage, especially if you pair it with other biceps-centric movements like close-grip lat pulldowns and chin-ups. And even if you’re focused on constructing a physique for non-competitive reasons, you can’t go wrong with a curl exercise that isolates your biceps and forearms.

Recreational Lifters

Beginners and general lifters can use the preacher curl to develop strength and endurance in their biceps without having to worry about cheating reps by going too quickly or not using the full range of motion. This curl variation isn’t overly complicated to master, but it does offer plenty of muscle-building upside.

[Related: Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms]

How to Program the Preacher Curl

Whether you’re new to lifting or looking to add another biceps exercise to your classic bodybuilding split, you shouldn’t hesitate to incorporate the preacher curl into your exercise program. Determining the number of sets and reps (as well as the ideal load) depends on your goals, as there are different methods to achieve each one.

For Beginners: Perform a warm-up set of eight to 12 reps with a light weight to ensure you’re using proper form. Using a moderate weight, complete two to three working sets of eight to 12 reps.

For Muscle Growth: Complete three to four sets of eight to 12 reps with a moderately heavy weight. For even more gains, decrease the weight and perform a drop set until failure.

For Muscular Endurance: Select a light-to-moderate weight that you can curl for 15 to 20 reps. After you finish your first set, rest briefly for 20 to 60 seconds before repeating for two more sets.

[Related: Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss]

Preacher Curl Variations

From changing your grip to swapping out the EZ bar preacher curl for a dumbbell-based version, some simple tweaks can shift this exercise in a different direction. Here are some variations you can consider implementing to keep things fresh in the gym:

Dumbbell Preacher Curl

Leaving the barbell behind for a pair of dumbbells will open the door to new bicep-building possibilities. Not only can you work on any imbalances by training unilaterally, but you can also experiment with different grips to change the stimulus. For example, hammer-style preacher curls with a neutral grip will involve your forearm muscles more.

Close-Grip Preacher Curl

Using the same setup as the traditional preacher curl, this version targets the long head of the biceps by having you put your hands closer together.

Wide-Grip Preacher Curl

You can employ the opposite strategy to hit the short head by using a wide grip. For the best results, incorporate both grip variations into your biceps training program.

Reverse Preacher Curl

Whether you use a barbell, EZ curl bar, or dumbbells, a reverse preacher curl will force your brachioradialis to rise to the occasion. Grasping the bar with a pronated (palms-down) grip and keeping your arms in a fixed position to curl the weight makes this biceps exercise particularly useful for developing stronger forearms.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Preacher Curl Alternatives

Don’t have access to a preacher curl bench? You can still train your biceps with these muscle-building alternatives.

Incline Dumbbell Biceps Curl

Arguably the most challenging biceps exercise, the incline dumbbell curl swaps out the preacher curl bench for an adjustable weight bench. Sitting on a bench in the incline position provides a larger range of motion by putting your biceps into an even deeper stretch. Plus, stabilizing your body against the bench minimizes your ability to use momentum.

Concentration Curl

Similar to the preacher curl, the concentration curl keeps your upper arm in a fixed position that stabilizes your shoulder. This isolation exercise is an excellent example of the benefits of unilateral training, as you get to attack each side independently while your triceps remain anchored to the inside of your knee to make your biceps do all the work.

Standing Barbell Curl

An option that doesn’t involve sitting down, the standing barbell curl has withstood the test of time as one of the most basic, yet effective biceps exercises. Unlike some of the other alternatives and variations, this movement forces you to engage your glutes and core as you curl the weight. In addition, it also activates your anterior deltoid when the barbell is in the fully curled position.

Spider Curl

Take advantage of gravity and leverage to enhance your muscle-building experience by incorporating spider curls into your training program. Also referred to as the reverse incline curl, this exercise has a similar set-up as the chest-supported row. But instead of pulling your elbows back to target your lats, rhomboids, traps, and rear delts, you’ll contract your biceps to curl a barbell (or dumbbells) toward you.

Let Your Gains Preach for Themselves

Building bulging biceps requires plenty of high-quality reps that recruit the two-headed muscle to fully stretch and contract. While there are ample curl variations that can help you achieve that rounded look, the preacher curl deserves to be near the top of your biceps exercise list because it makes you stay strict with your form and removes momentum from the equation. Earmark it for pull day or whenever you work on your arms and get ready to show off the fruits of your labor when you flex.

FAQs

References

1. Lung BE, Ekblad J, Bisogno M. Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526110/

Featured Image: lunamarina / Shutterstock

The post How to Do the Preacher Curl for Building Bigger Biceps appeared first on Breaking Muscle.

In this Element 26 Hybrid Leather Weightlifting Belt review, you’ll learn how a company started by a doctor of physical therapy and a US Army veteran developed a cost-effective solution to solve the problem of having to select between two different styles of belts.

Key Takeaways

• The Element 26 Hybrid Leather Weightlifting Belt pairs premium leather with high-quality nylon to give you the best of both belt material worlds, as the former offers superior stability and the latter adds extra comfort.
• The velcro strap and self-locking buckle system keep you well-secured so you can safely perform deadlifts, squats, and other heavy lifts with more confidence.
• This self-locking weightlifting belt is versatile enough to be used by powerlifters training to hit PRs to CrossFit enthusiasts crushing dynamic Olympic lifts like power cleans and snatches.

Element 26 Hybrid Leather Weightlifting Belt

4.6

• Material: Leather
• Width: Four inches
• Thickness: Six millimeters
• Locking type: Velcro
• Size range: XS to XL

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Element 26 Hybrid Leather Weightlifting Belt Pros

• Element 26 offers this hybrid weightlifting belt in five different sizes, which means most lifters should have no trouble finding one that fits comfortably around their belly buttons. From extra small (23 to 27 inches) to extra large (40 to 45 inches), there’s a wide range of options for lifters of all sizes.
• The self-locking mechanism allows for smooth transitions between sets. You can easily unlock the buckle and adjust the strap to take the belt off while you rest, and it stays securely in place when you’re ready to lift.
• At around $60, this versatile weightlifting belt represents excellent value. Although it’s significantly cheaper than a fully leather belt, it’s made of high-quality materials that protect your lower back and core during heavy lifts and other athletic movements.

Element 26 Hybrid Leather Weightlifting Belt Cons

• A fully leather belt will provide superior stability to this hybrid version from Element 26. If you want the most support, the SBD 13MM Lever Belt is one of the best weightlifting belt options for powerlifters and athletes who train with heavy loads. Just be prepared to pay north of $300 once you include shipping and taxes.
• While our testing team felt comfortable using the self-locking buckle, a belt with a lever buckle system may provide an extra layer of assurance and security. However, this comes down to a matter of personal preference.
• The uniform four-inch width of the Element 26 Hybrid Belt could cause discomfort for some athletes. Because it’s not tapered in the front, the belt can cause some breathing restrictions, depending on your body position.

Element 26 Hybrid Leather Weightlifting Belt Specs

Element 26 Hybrid Leather Weightlifting Belt Rating

The weight belt world includes a wide variety of build materials, designs, and uses. Our Breaking Muscle team of certified personal trainers, CrossFit loyalists, and strength and conditioning coaches have collectively performed thousands of reps of squats, deadlifts, and other exercises over the years wearing dozens of different weight belts. After training with them extensively, we used a proprietary scoring system to rank them based on factors such as design, durability, and versatility.

Here’s how the Element 26 Hybrid Weightlifting Belt scored.

Element 26 Hybrid Leather Weightlifting Belt In-Depth Review

Before you make room for the Element 26 Hybrid Leather Weightlifting Belt in your gym bag, you’ll want to make sure it’s the best fit for your style of training. After all, even though it can be used for different types of workouts, you may prefer the fit and feel of a tapered belt or the stability and security of a thicker one. We’ll take a closer look at key components like value, versatility, and durability so you can complete the checkout process with zero worries and 100 percent confidence. 

Price and Value

Available on element26.co and Amazon for $59.97, this hybrid weightlifting belt won’t make a huge dent in your gym equipment budget. In fact, you could easily spend double that amount to get a fully leather belt specifically suited for powerlifting — such as the 13mm Forever Lever Belt by Izner — which costs about $140. 

While investing that type of money may get you maximum durability and stability, it may not be necessary. Since the Element 26 Hybrid Weightlifting Belt brings the best of both worlds by using leather and nylon, you can perform just about any type of workout without having to worry about a lack of support. At about $60 and capable of handling nearly anything you throw its way, this belt earns 4.5 out of 5 stars for price and value.

Design and Colors

It’s easy to see why so many users enjoy the design of the Element 26 Hybrid Leather Weightlifting Belt. At six millimeters thick, it has sufficient girth to support your core and lower back. Plus, a four-inch-wide profile makes it well-suited for performing squats, deadlifts, and bench presses.

How do those measurements stack up against other weightlifting belts? Rogue’s USA Nylon Lifting Belt is just a hair thicker (6.35 millimeters), with the same four-inch-wide profile on the front and sides and a slightly wider (five-inch) back. Meanwhile, even though the fully leather SBD 13mm Lever Belt features a uniform four-inch-wide design like the Element 26 belt, it’s substantially thicker, measuring 13 millimeters. 

Most importantly, Element 26 paired a self-locking buckle with a velcro strap to provide security and peace of mind. While there’s nothing necessarily wrong with nylon belts, relying solely on velcro to keep you locked in while you lift can be risky. Rather than taking any chances of the belt coming undone during a deadlift or a squat, Element 26 doubled down by designing an easy-to-use system that our testing team highlighted as one of the belt’s standout features. 

Unfortunately, Element 26 didn’t get creative when it came to color choices. Available only in black, their hybrid belt won’t capture much attention from a visual standpoint. Ultimately, though, the user-friendly design helps it earn 4 out of 5 stars in this category.

Construction and Materials

Don’t let the relatively cheap price tag fool you. Element 26 built this hybrid weightlifting belt to last by using high-quality materials, including 100 percent premium leather and premium nylon. Heavy-duty stitching near the top and bottom edges provides added reinforcement — along with a nice visual touch.

Meanwhile, the self-locking buckle and heavy-duty Velcro strap give two layers of protection during your workouts. Overall, our testing team found the Element 26 Hybrid Leather Weightlifting Belt to be well-constructed and more than capable of serving as your only belt for years to come. All in all, it earned 4.5 out of 5 stars in this area.

Adjustability

Having the ability to quickly tighten or loosen your weightlifting belt can make a major difference in how smoothly and efficiently your workout goes. Thankfully, our testing team enjoyed a stress-free experience adjusting the Element 26 belt during their training session.

The velcro strap inserts into the self-locking buckle to ensure the belt doesn’t come loose. Yet even though the system is ultra-secure, the strap is easy to adjust so you can take the belt off and catch your breath between sets. This also comes in handy during CrossFit-style workouts, as you can quickly remove the belt while making a seamless transition from one movement to the next. In addition, the ability to make the belt as tight as you want allows for even pressure distribution and better breathability.

With no issues tightening, loosening, or removing the belt entirely, it earns 5 out of 5 stars for adjustability.

Versatility

Thanks to its hybrid leather-nylon design, this is where this belt truly shines. Both beginners and professionals will appreciate the ability to use this belt for everything from powerlifting to CrossFit-style training that requires more movement and agility. Our testing team found that the belt provided adequate lower back support for heavier lifts while still retaining enough flexibility to protect your abdominal muscles and core during WODs and other types of generalized strength and conditioning work.

Does that necessarily mean this belt is the best for powerlifting? A fully leather version that’s at least a few millimeters thicker, such as the Rogue 10mm Lever Weightlifting Belt, will outshine this Element 26 belt in that area. Plus, because most powerlifting federations stipulate that a belt must have a prong or lever-style adjusting mechanism, you cannot use the Element 26 Hybrid Leather Weightlifting Belt in sanctioned competitions. However, a thick, heavy-duty powerlifting belt will likely be too rigid and uncomfortable to perform CrossFit workouts, Olympic weightlifting, and functional fitness activities.

On the other hand, a nylon weightlifting belt won’t give the same stability and support as a leather one. So, Element 26 did well to design a hybrid version that can serve multiple purposes at a rock-solid level. Checking the box for versatility, this belt easily earns 5 out of 5 stars.

Durability

Element 26 had maximum durability in mind by crafting the belt from 100 percent premium leather. A resilient material that can withstand the toll of being used time after time, I can attest to the toughness and durability of leather, as my powerlifting belt has held up well for nearly a decade. That should give you plenty of confidence about investing in a belt that’s not only sturdy but also versatile.

And if you have any worries about the belt’s ability to hold up over the long haul, Element 26 includes a lifetime warranty. Although the policy does not cover normal wear and tear, it does cover any manufacturing defects. Overall, this belt earned 4.5 out of 5 stars for durability.

Element 26 Hybrid Leather Weightlifting Belt vs. 2POOD

At just north of $50, you won’t find many belts that can compete with the versatility and value of the Element 26 Hybrid Leather Weightlifting Belt. Still, it’s impossible to ignore another strong contender in the sub-$100 category: 2POOD.

Their four-inch-wide weightlifting belt comes in at a similar price point ($65 on Amazon; $50 on their website as part of a Black Friday sale) and is compliant with USA Weightlifting standards. Available in six sizes (XXS to XL), the 2POOD belt features their WODClamp locking system, which reinforces the velcro and adds security and support.

However, unlike Element 26, 2POOD did not incorporate leather into the design. Instead, they used a combination of velcro and Cordura nylon to give you the flexibility to lift heavily and still be able to move around without restrictions. That tradeoff may not suit you if you primarily focus on powerlifting-style workouts, as leather provides superior stability. Yet with an average rating of 4.6 stars on Amazon, it’s clear 2POOD’s cross-training belt has left a strong impression on hundreds of satisfied customers.

Ultimately, if you’re looking for maximum support for heavy lifting, your best bet is to go the Element 26 route. If you’re more concerned about general protection for more dynamic workouts, the 2POOD nylon lifting belt will get the job done for about the same cost.

2POOD Weightlifting Belts

4.0

• Material: Nylon
• Width: Three, four, or six inches
• Thickness: 20 centimeters
• Locking type: Velcro, hook-and-loop WODClamp
• Size range: XXXS to XXL

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Element 26 Hybrid Leather Weightlifting Belt Customer Reviews

Element 26 hit a home run by releasing a belt that accommodates such a wide range of users. Receiving widespread praise for its user-friendly design, the Hybrid Leather Weightlifting Belt has earned a rating of 4.6 stars based on 113 Amazon reviews as of the time of this publication.

One customer appreciated the ability to make small adjustments and that the belt worked great for heavier lifts. Another satisfied user pointed out that the belt provided “plenty of support for an amateur lifter.” Overall, many liked the combination of rigid leather with comfortable nylon (plus the velcro strap).

However, a few reviews mentioned the belt’s thickness (or lack thereof) as a potential drawback, noting that this model from Element 26 is not as thick as a traditional powerlifting belt. This is an important factor to keep in mind if you primarily focus on the big three lifts.

Final Verdict: Is the Element 26 Hybrid Leather Weightlifting Belt Worth It?

Based on its high-quality construction, and excellent versatility, the Element 26 Hybrid Weightlifting Belt deserves a spot in your gym bag. Capable of being used for WODs or heavy lifting sessions, it provides plenty of lower back and core support without being overly restrictive. If you’re looking to invest in one belt that suits multiple styles of training, this well-priced model from Element 26 will certainly get the job done. 

FAQs

The post Element 26 Hybrid Leather Weightlifting Belt Review (2025) appeared first on Breaking Muscle.

The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

• Key Differences 
• Key Similarities 
• Muscles Worked
• When to Do the Chest-Supported Row
• When to Do the Bent-Over Row
• How to Do the Chest-Supported Row
• How to Do the Bent-Over Row
• Benefits of the Chest-Supported Row
• Cons of the Chest-Supported Row
• Benefits of the Bent-Over Row
• Cons of the Bent-Over Row
• FAQs

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles. 

Here’s a step-by-step guide to executing the chest-supported row with the correct technique.

1. Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward. 
2. Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
3. While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
4. Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.

Added Stability

The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.

Takes Advantage of Unilateral Training

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:

Requires More Equipment

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

References

1. Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
2. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
3. 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. https://doi.org/10.3389/fphys.2017.01105

Featured Image: Jasminko Ibrakovic / Shutterstock

The post Chest-Supported Row vs. Bent-Over Row: Which Variation is Best for Building a Bigger Back? appeared first on Breaking Muscle.

In this Titan Series Adjustable Bench review, we’ll dive deep into what makes this newly released model arguably the best value in the industry. From its attractive price point to its sleek appearance to its wide range of adjustable positions, this well-designed Titan bench can handle all your heavy bench presses and other lifts without taking a huge bite out of your garage gym budget.

Key Takeaways

• The Titan Series Adjustable Bench costs $449.99, making it one of the best budget-friendly options if you’re looking for a high-quality adjustable bench that won’t break the bank.
• This newly released bench features nine back pad positions and three seat pad positions, giving you 27 custom configurations to perform a variety of free-weight exercises.
• Tipping the scales at 120 pounds, the Titan Series Adjustable Bench has a 1,000-pound weight capacity for the flat position and a 600-pound max for the incline position.

Titan Series Adjustable Bench

4.3

• Dimensions: 17” H x 56.5” L x 24.75” W
• Weight capacity: 1,000 pounds (flat), 600 pounds (incline)
• Materials: 11-gauge steel frame, HeftyGrip Vinyl
• Warranty: One-year warranty

Check Price

Titan Series Adjustable Bench Pros

• Made with 11-gauge steel, this heavy-duty adjustable bench is incredibly sturdy. Titan took the stability factor to the max by welding the entire frame together (other than the back foot), leaving essentially zero wriggle room and creating ultra-tight tolerances.
• Titan’s HeftyGrip Vinyl compares favorably to the material used on more expensive weight benches like the REP Fitness BlackWing. Thick and durable, it provides an extra grippy surface for you to perform your lifts so you don’t have to worry about sliding around or feeling unsafe.
• With a $450 price tag that includes free shipping, this Titan bench provides excellent bang for your buck. You can use those extra savings to invest in better bumper plates, an Olympic barbell for CrossFit-style workouts, or other strength equipment to round out your home gym.

Titan Series Adjustable Bench Cons

• Despite a solid overall design, this adjustable weight bench isn’t quite as comfortable as some of its competitors when used in a flat position due to the 1.5-inch gap between the seat pad and back pad. The hinge that moves both pads can dig into your back if you’re positioned lower on the bench.
• Unlike the BlackWing model from REP Fitness, the Titan Series Adjustable Bench does not accommodate attachments like a leg roller. This limits your ability to use the bench to perform accessory exercises such as sit-ups, crunches, and Nordic curls.
• Titan only offers a one-year warranty period for all products. On the other end of the spectrum, Rogue includes a limited lifetime warranty on all frames and a three-year warranty on sewn items.

Titan Series Adjustable Bench Rating

From price to padding to portability, our Breaking Muscle Team assesses weight benches using a propriety scoring system we developed from testing dozens of different benches to perform a variety of free-weight exercises. We look for critical factors that lead to a positive purchasing experience, including how well the bench is made, how easy it is to use, and how many adjustable positions you have at your disposal.

Here’s how the Titan Series Adjustable Bench fared across each category:

Titan Series Adjustable Bench In-Depth Review

It’s never too late to change your reputation. While Titan hasn’t earned a ton of praise for their benches before, that will surely change once more lifters get a chance to try out their newest creation. Safe, sturdy, and supportive, the Titan Series Adjustable Bench seems more than capable of serving as the only bench in your home gym for years to come.

Not only does it give you the versatility to adjust the seat pad and back pad, but it’s also designed to store vertically — a neat feature that cuts down on the bench’s footprint. Most importantly, though, Titan’s latest release comes in at a price point that makes it the best value, even in a crowded market full of high-quality adjustable bench options. 

Price and Value

It almost seems too good to be true for an adjustable bench built to International Powerlifting Federation (IPF) standards to be available for well under $500. Yet thanks to Titan, you can enjoy the benefits of having a flat, upright, and incline bench all in one for the tidy price of $449.99. Plus, you don’t have to leave any room in your budget for freight costs, as Titan offers free shipping on all orders.

Compared to other similar adjustable benches, the Titan Series comes at a more affordable price point. For example, although REP marked its popular AB-5200 model down to $449.99 as part of a Black Friday sale, it typically costs about $500. Meanwhile, the Rogue Adjustable Bench 3.0 normally costs $50 more than its current sale price of $545.

Considering you get two more back pad adjustment choices with the Titan Series for less money, it’s hard to put the AB-5200 above its competitor from a value standpoint. Plus, Titan offers two- and three-year protection plans for $54.99 and $64.99, respectively, along with flexible payment options.

Overall, Titan deserves a tip of the cap for pricing their top-end bench at a budget-friendly rate. We rated it 5 out of 5 stars for price and value.

Construction Quality

The aptly named Titan Series certainly meets the mark from a quality standpoint. Despite being priced rather aggressively, Titan didn’t go the cheap route with the materials on what should become their signature bench.

Built with 11-gauge steel that’s known for holding up well over time, it epitomizes the word “sturdy.” Actually, our team found the Titan Series Adjustable Bench to outrank the Rogue AB 3.0 from that perspective, highlighting that the bench did not budge an inch during testing. That type of stability speaks volumes about Titan’s innovative engineering, as the decision to weld the base into one solid piece contributes to the bench’s sturdiness.

Titan also went the extra mile in other areas. A knurled handle in a powder-coated black finish on the front post plate feels rock-solid and makes maneuvering the bench much easier. Meanwhile, a plate with UHMD plastic on the top of the back pad allows you to store the bench upright securely.

Finally, the HeftyGrip vinyl that covers the durable padding made our team feel right at home. With ample support from the steel frame, thick padding, and extra-grippy vinyl, the Titan Series Adjustable Bench scored 5 out of 5 stars for construction quality.

Delivery and Assembly

Titan takes some of the financial burden off your shoulders by offering free shipping on all orders. Eager to try out the brand’s newest foray into the adjustable bench world, our team did not encounter any issues during the delivery process. Sent to our Springfield, MO, headquarters via UPS/FedEx in one box that was sturdy but still easily movable, it didn’t take long for our testers to have the Titan Series Adjustable Bench up and running.

In fact, the assembly process proved far easier (and quicker) than past experiences with other benches that require multiple tools and a ton of patience. Because the base is all in one piece, you only need to attach the pads and wheels on the back. 

That smart design choice by Titan — which also likely reduced the manufacturing and shipping costs — helped this bench score 5 out of 5 stars for delivery and assembly.

Dimensions

At 17 inches tall, the Titan Series Adjustable Bench meets the IPF standard for height. A 40-inch-long back pad and a 12-inch long seat pad make it one of the longer benches in its category. With a total length of 56.5 inches, the Titan Series Adjustable Bench measures 4.5 inches longer than the REP AB-5200. However, it actually weighs five pounds less (120) than one of REP’s most popular models.

Unfortunately, one dimension-related flaw stood out for our testing team: the 1.5-inch pad gap. Having that space between the back and seat pads can cause discomfort, especially because the hinge that moves both pads sits fairly high and digs into your back. If you don’t want to deal with a seat gap at all, the REP BlackWing or the AB-5000 are excellent options that still give you plenty of adjustable positions.

All in all, this bench scored 4 out of 5 stars for dimensions, as the potential discomfort from the hinge inside the pad gap knocks the rating down a notch.

Padding

If sturdiness matters most in a bench, then comfortability doesn’t fall far behind. While budget-friendly benches on Amazon often come with cheaper, thinner padding, the Titan Series Adjustable Bench features the exact opposite.

Measuring 2.5 inches thick, both the seat pad and the back pad provided plenty of support for our testers as they performed rows and the flat bench press. Plus, lifters with broader frames won’t have to worry about pad width problems, as the back pad is a great size at 12 inches. As someone with a wide upper body, I can appreciate Titan’s decision to use a wide enough back pad that allows you to bench without having your shoulders roll off.

Part of that also has to do with the extra-grippy HeftyGrip Vinyl that envelops the thick padding. Our testers said it felt similar to the vinyl REP uses on their benches, which shows Titan is serious about contending with the big-time bench manufacturers. From a padding perspective, we gave the Titan Series Adjustable Bench 5 out of 5 stars.

Footprint and Portability

Based on its dimensions, the Titan Series Adjustable Bench has a footprint of 9.71 feet. As one of the longer adjustable benches on the market, it has a more sizable footprint than the REP AB-5200, which checks in at just 8.25 square feet. On the other hand, the REP BlackWing has a far larger footprint than the Titan Bench at 10.7 square feet.

Tipping the scales at 120 pounds, this well-built bench surprisingly wasn’t too difficult to maneuver. Our testing team took advantage of the knurled handle in the front and the oversized rear wheels in the back to move the bench around and store it upright using the rubber stopper on the back. Titan’s space-saving design allows you to reduce the overall footprint from 9.71 to just 2.92 square feet, making it a great fit if you have a smaller home gym. 

Despite being a longer bench, the Titan Series Adjustable Bench should still fit well into your space, and having the ability to store it vertically can save you valuable room. Plus, Titan smartly used an enclosed ladder system to prevent the adjustment arm from sliding out of place when the bench is stored upright. We scored it 4 out of 5 stars for footprint and portability.

Performance and Ease of Use

Although our team has been left disappointed in the past by some Titan benches, this model made them reconsider their stance. They were already impressed by its rugged look before using it for a single lift. The Titan Series Adjustable Bench backed up its impressive appearance with a flawless performance.

Utilized for both single-arm dumbbell rows and dumbbell bench presses, our testers had no trouble using the ladder-style adjustment system to go from a flat position to an upright angle. The inclusion of red anodized knobs also made it simple to go from one position to the next. Our team also enjoyed being able to anchor their feet securely thanks to the inclusion of a single front post plate that’s fairly narrow. Meanwhile, the bench’s rubber feet keep it firmly anchored to the floor.

However, Titan did drop the ball a bit by using a metal joint between the back and seat pads that comes up a little too high. If you are too low on the bench, the hinge can cause discomfort in your back and create an unnecessary distraction that could affect your performance.

Overall, though, this straightforward, no-nonsense bench was easy to use and seems more than capable of being the only bench in your home gym. The Titan Series Adjustable Bench received 4.5 out of 5 stars for its impressive performance and ease of use.

Incline Levels

Because it’s not an FID bench, the Titan Series Adjustable Bench does have some limitations. Still, it’s tough to complain about a sub-$500 bench that gives you nine back pad positions (0, 15, 30, 38, 45, 55, 60, 70, and 85 degrees) from which to choose. Plus, seat angles of 0, 15, and 30 degrees open the door to 27 configurations for your home workouts.

The ladder-style adjustment system on this bench will look familiar if you’ve ever used a Rogue bench. Nearly identical in design, it features a bolt wrapped in heavy-duty UHMW plastic that made a pleasing clicking sound when our testers changed the position of the bench. The laser-cut numbers on the seat and back pads also made it simple for our team to identify the angle they wanted to set the bench.

By comparison, the Rogue Adjustable Bench 3.0 provides slightly more flexibility with your angle options, as it has 10 back pad positions. Meanwhile, the REP Fitness AB-5200 only offers seven, along with the same three seat pad angles.

Overall, the Titan Series Adjustable Bench has enough options to get the job done and utilizes a user-friendly ladder system that feels secure. Although it would be great to have decline position options, we still gave this bench 4 out of 5 stars for incline levels.

Warranty

Titan Fitness falls short of the competition with their warranty policy. The company only offers a one-year limited warranty with all of their products, including the Titan Series Adjustable Bench. According to Titan’s website, the warranty coverage only includes defects in material or workmanship and excludes accidents, damage, negligence, improper assembly and maintenance, abnormal operating conditions, and alterations.

On the other hand, REP Fitness includes a 10-year warranty on bench frames, plus a one-year warranty on sewn items. Rogue takes customer service even further with a limited lifetime warranty on frames that voids if a product has been damaged due to negligent or faulty use, alteration, maintenance, storage, or handling by the user. In addition, Rogue covers sewn items for up to three years.

Finally, Force USA backs up its benches with a lifetime warranty for frames, a 10-year warranty on moving parts, and one year of coverage for upholstery and attachments. This applies to equipment used exclusively in private indoor home settings, such as basements and garages.

Ultimately, Titan doesn’t come close to other bench manufacturers from a coverage perspective. Since you only get a one-year warranty protecting your $450 investment, we scored the Titan Series Adjustable Bench 2 out of 5 stars in this category.

RELATED: Titan X-3 Power Rack Review

Titan Series Adjustable Bench Specs

Not only did Titan produce a bench that meets International Powerlifting Federation (IPF) standards, but they did so at an excellent price point. Built to handle all your lifts without busting your home gym budget, this adjustable bench looks, feels, and performs like one that should be more expensive. From its pad dimensions to its weight capacity, here are the full specs for the Titan Series Adjustable Bench.

Dimensions

The Titan Series Adjustable Bench measures 56.5 inches long, 24.75 inches wide, and 17 inches tall for a total footprint of 9.71 square feet. This 120-pound heavy-duty bench has a back pad that’s 40 inches long and 12 inches wide.

Meanwhile, the seat pad measures 12 inches long and 12 inches wide. There’s also a 1.5-inch gap between the back and seat pads.

Materials

Titan built its newest adjustable bench with high-quality materials, including 11-gauge steel for the frame — the same material used in REP’s AB-5200 and BlackWing models and the Rogue Adjustable Bench 3.0. This helps give the bench its sturdy feel and 1,000-pound weight capacity, with the powder-coated black finish providing a badass overall look.

For the padding, Titan used their HeftyGrip polyurethane vinyl, which our testers found to be extra grippy and comfortable. Red anodized knobs add a nice visual and tactile touch to the design. Plus, a knurled stainless steel handle makes transporting the bench a breeze.

Pad Thickness

Titan Fitness didn’t skimp on the padding, as both the back pad and seat pad measure 2.5 inches thick. This makes for a comfortable lifting experience, as you feel fully supported from end to end.

Weight Capacity

The Titan Series Adjustable Bench has a max weight capacity of 1,000 pounds in the flat position. This puts it right on par with the BlackWing and the AB-5200 models from REP Fitness. In addition, the Titan Series has an angled weight capacity of 600 pounds, which is just 100 pounds shy of how much the REP AB-4100 can support in a flat position.

Titan Series Adjustable Bench vs. Rogue Adjustable Bench 3.0

Ironically, the Rogue Adjustable Bench 3.0 seems to be one of the sources of inspiration behind the design of Titan’s newest adjustable bench. Built to nearly the same specifications using almost the same exact materials, the Titan Series Adjustable Bench compares favorably to one of Rogue’s most popular models.

Still, there are some important differences to note between the two models. First, the Titan Series costs significantly less, checking in at $450. On the other hand, the Rogue Adjustable Bench 3.0 requires a more substantial investment of $595. Plus, upgrading to a stainless steel frame increases the total cost to nearly $700.

Second, the Titan Series doesn’t offer the same flexibility when it comes to adjustments and finish options. While having 27 configurations should be enough for most home gym owners, Rogue’s model provides 30 thanks to 10 incline positions ranging from 0 to 85 degrees and three seat positions (0, 15, and 30 degrees). In addition, the Titan Series Adjustable Bench only comes in a powder-coated black finish, whereas the Rogue Adjustable Bench 3.0 is available in 10 colors: black, gun metal, blue, bright green, red, white, dark red, burnt orange, dark blue, and satin clear.

Finally, consider where your bench comes from. If you prefer USA-made fitness products, Rogue is the way to go. If you’re comfortable investing in a bench that’s made overseas, there’s certainly nothing wrong with opting for the more affordable Titan Series Adjustable Bench.

Rogue Adjustable Bench 3.0

4.5

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

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Titan Series Adjustable Bench Customer Reviews

Because it’s a new release, there are currently no reviews available for the Titan Series Adjustable Bench. However, given its impressive spec list, high-quality build materials, and ability to be used in 27 configurable positions, we expect it to earn high marks from customers who get a chance to explore all of its capabilities. 

Final Verdict: Is the Titan Series Adjustable Bench Worth It?

Even though Titan benches typically fall short of expectations, that’s simply not the case with their newest model. The design team deserves major props for putting together a true FID weight bench that provides 27 possible configurations in a well-priced package. Built from high-quality materials that should prove durable over time, this bench packs a serious punch, especially considering how cheap it is compared to similar offerings from REP and Rogue.

While the seat gap issue shouldn’t be overlooked, it’s difficult to find any other obvious flaws with what should become the company’s flagship bench. If you’re looking to preserve some of your home gym budget, the Titan Series Adjustable Bench is an ideal solution that will allow you to still have the financial flexibility to purchase other fitness products and strength equipment accessories.

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In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger’s accomplishments.

Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and biceps exercises that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn’t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.

Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video.

Wide-Grip Pull-Up

Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles.

After completing his second set, Hooper took a look at some of Schwarzenegger’s best lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area.

“Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,” he explained. “I don’t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively.

Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.

T-Bar Row

Next, Hooper went with a variation of one of Schwarzenegger’s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his upper-body strength isn’t on the same level as his lower body.

“Like 80 percent of everything we do is quad, hamstring, glute,” Hooper said about strongmen. “Leg drive, if you’ve got that, you’re going to do very well.”

Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement.

Single-Arm Dumbbell Row

Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that’s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn’t mean Hooper enjoyed this part of the workout.

“I think this might be my least favorite exercise,” he explained. “The difficulty is a lot in your core, not a lot in the actual pulling. So it’s like a core workout with an arbitrary dumbbell movement.”

Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows.

Close-Grip Lat Pulldown

The final back exercise of the workout put Hooper’s lats to the ultimate test. Having already accepted the reality that he would be “sore as hell” the next day, he mustered up the energy to complete four sets of close-grip lat pulldowns. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level.

Once he finished on the cable machine, he moved on to the second half of his session.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Biceps Circuit

With about 20 minutes left to train, Hooper wrapped his biceps in blood restriction cuffs, which have been shown to help increase hypertrophy. (1) Although he performed fewer working sets than Schwarzenegger’s protocol, Hooper still achieved an excellent muscle-building stimulus.

Aiming to hit his biceps from multiple angles, the reigning WSM completed four rounds of a four-part circuit that included the following exercises:

• Standing Barbell Curl — Used a 70-pound (31.8-kilogram) curl bar
• Barbell Preacher Curl — Used the same 70-pound (31.8-kilogram) curl bar
• Alternating Dumbbell Curl — Used 50-pound (22.7-kilogram) dumbbells
• Concentration Curl — Used 45-pound (20.4-kilogram) dumbbells

By the time he cranked out his final rep, an exasperated and vascular version of Hooper seemed happy with the pump he achieved during the expedited biceps session.

Schwarzenegger-Style Back and Biceps Workout

Here’s a complete breakdown of the Arnold Schwarzenegger-inspired back and biceps workout Hooper performed.

• Wide-Grip Pull-Up — 5 x 8-12
• T-Bar Row — 5 x 8-12
• Single-Arm Dumbbell Row — 4 x 8-12
• Close-Grip Lat Pulldown — 4 x 8-12
• Standing Barbell Curl — 4 x 8-12
• Barbell Preacher Curl — 4 x 8-12
• Alternating Dumbbell Curl — 4 x 8-12
• Concentration Curl — 4 x 8-12

While you shouldn’t expect to see Mitchell Hooper enter a bodybuilding show anytime soon, the fact he’s willing to try different styles of training and share his honest feedback shows why he’s one of the more well-respected and popular strength athletes today. Already a world-class strongman, anything he does to improve in other areas will only make him a more fierce competitor moving forward.

Featured Image: Mitchell Hooper / YouTube

References

1. Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med. 2021 Jun;49(7):1938-1944. doi: 10.1177/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.

The post Mitchell Hooper Tackles Arnold Schwarzenegger’s Brutal Back and Biceps Workout appeared first on Breaking Muscle.