UBCNews - Business - How to Adjust Elliptical Resistance: Experts Share Settings By Fitness Level

Episode Date: January 13, 2026

Welcome back, everyone! Today we're tackling something that I think confuses a lot of elliptical users—how to actually set the resistance so you're getting the most out of your workout. I mean, you step on the machine, and there's this dial or screen with numbers one through twenty, and you're like... what do I do with this? SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/

Welcome back, everyone. Today we're tackling something that I think confuses a lot of elliptical users. How to actually set the resistance so you're getting the most out of your workout. I mean, you step on the machine and there's this dial or screen with numbers 1 through 20, and you're like, what do I do with this? Right, exactly. And that's such a common issue. A lot of people just pick a random number or stick with what feels comfortable, but they're missing out on real results. The resistance level you choose should actually match your current fitness level in your specific goals.

So let's break this down. If someone's just starting out, what resistance range should they be aiming for? For beginners, I always recommend starting low. Think resistance levels one through five. At this stage, the focus is on building confidence, nailing down proper form, and gradually building endurance without putting too much strain on your body.

You want to get comfortable with the motion before you crank things up. That makes sense. And I'd imagine that low-impact advantage of the elliptical is huge here too, especially for someone who's maybe coming back from an injury or just hasn't exercised in a while? Absolutely. The elliptical is incredibly gentle on your knees and ankles compared to running or even walking on hard surfaces. So even at low resistance, you're getting a solid cardiovascular workout without the joint stress. That's one of the biggest draws.

Um-hum, I hear you. Now, once someone graduates from that beginner phase, what's some of the first? the next step. Where do intermediate users go with resistance? Intermediate users should gradually increase to moderate resistance, usually around 6 to 10. At this level, you're challenging your cardiovascular system more and engaging your muscles more effectively. You're also going to see a noticeable bump in calorie burn. Mixing in resistance at this stage helps you target more muscle groups, like your glutes, hamstrings, and quads, and keeps your workouts from plateauing. And I've heard, heard that increasing resistance can really boost calorie burn. Like, we're not just talking a few extra calories here and there, right?

Oh, definitely. When you increase resistance, your muscles have to work harder, which means your body's burning more energy. You can see a significant increase in calorie expenditure. It makes a real difference for weight loss or just overall fitness. So resistance is a powerful tool. That's huge. So to everyone listening, if you've been stuck on the same resistance for months, Maybe it's time to push that number up a bit, yeah. Exactly. And that brings us to the concept of progressive overload.

This is really important for continuous improvement. Basically, you need to gradually increase the challenge, whether that's resistance, duration, or intensity, so your body keeps adapting. If you're always doing the same thing, you'll hit a plateau. Right. So you're saying our bodies are smart, they adapt. If we don't keep challenging them, they stop changing. Precisely.

That's where tracking your resistance levels over time really helps. Maybe you start the month at level seven, and by the end, you're comfortably at level nine. That's progress. I actually had a client once who wrote down every single resistance change in a notebook. She called it her elliptical diary. We had a good laugh about it, but honestly, it worked wonders for her accountability. I love that, an elliptical diary. Hey, whatever keeps you motivated right?

Exactly. Now what about advanced users? I'm guessing they're playing in a totally different ballpark with resistance. They are. Advanced users can work with high resistance settings, 11 to 20 or even higher on some machines. At this level, you're doing intense interval training. Think shorter bursts at really high resistance to build strength and maximize calorie burn. It becomes more of a strength-building cardio workout rather than just endurance. That point about high resistance training sets up our our next piece, optimizing those interval workouts, but first, a quick word from our sponsor. This episode is brought to you by Soul Fitness. If you're serious about optimizing your

elliptical workouts, Soul ellipticals offer up to 20 levels of resistance and 20 levels of power incline, giving you total control over your intensity. With durable construction, smooth magnetic resistance systems, and user-friendly consoles, Soul makes it easy to customize every session, whether you're a beginner or advanced athlete. Ready to find the right fit for your home gym? Visit sole treadmills.com. Picking up on high resistance training, how do you handle mixing those bursts with recovery periods

so you don't just crash? Great question. The key is structure. You might do 30 seconds at level 15 or 18, then drop back down to level 5 or 6 for a minute or 2 to recover. That cycle keeps your heart rate elevated and your muscles engaged without completely gassing you. It also improves cardiovascular endurance over time because you're training your body to recover faster.

And I imagine the type of resistance system matters too, right? Like, for how smooth that resistance feels, are all ellipticals created equal? Oh, for sure. Many modern ellipticals use magnetic resistance systems, which provide a really smooth, quiet, and consistent challenge. You won't get that jerky feeling when you change levels. That's especially important during interval training when you're switching resistance frequently. A heavy-duty flywheel also contributes to that smoothness, even at high intensity. You know, I think a lot of people also wonder, does resistance help with targeting specific muscles, or is it just about overall intensity? Both, actually, higher resistance often emphasizes your glutes and hamstrings because you're really pushing

through each stride. Lower resistance with higher speed might focus more on your quads. So by adjusting resistance and incline, if your machine has it, you can shift which muscle groups are doing the heavy lifting. That's so smart. And speaking of incline, I know we're focused on resistance today, but incline and resistance work together, don't they? They do. Incline and resistance are like two sides of the same coin. Incline changes the angle and targets muscles differently, while resistance changes how hard those muscles have to work. Combining both gives you the most well-rounded, customizable workout possible. Have you ever wondered how much more effective your workout could be if you just tweaked one or two settings? That's the beauty of it. Small adjustments can lead to big results. You're not overhauling your entire routine. You're fine-tuning it. And fine-tuning is where the magic happens.

I love that phrase, fine-tuning is where the magic happens. That's really the heart of what we're talking about today. about today. Exactly. The elliptical is one of the most versatile machines because of that. You're working smarter with every adjustment you make. You're not just logging time. You're actively designing a workout that matches your goals. Working smarter, I like that.

So before we wrap up, let's give our listeners a quick recap. Beginners, start low at 1 to 5. Intermediate, push into 6 to 10 and mix things up. Advanced, go 11 to 20 with intervals. And always think about progressive overload. Keep challenging yourself so your body continues to adapt. Perfect summary. And remember, modern ellipticals make it super easy to adjust resistance on the fly,

often with buttons right on the console or hand grips. So there's really no excuse not to experiment and find what works for you. Right. And that repeated challenge, that progressive overload, it's the difference between maintaining fitness and actually improving it. Absolutely. Thanks so much for breaking this down with us today. This has been such a practical conversation,

and I think a lot of folks are going to walk away with a clear plan. My pleasure. And to everyone listening, don't be afraid to turn that dial. Your fitness level will thank you. Couldn't have said it better. Until next time, keep moving and keep challenging yourself.