A first-person perspective from the trainer of a Bowflex challenger
by Lauren Muney
Bowflex commercials are everywhere, it seems. Beautiful people extolling the virtues of this "fast, easy-to-use, only three 20-minute workouts a week in your own home" product. What to believe? The supposedly real-life Bowflex "challengers", or the heavy-duty iron-heads in the tough gym down the street, who say that Bowflex is junk?
People ask me about Bowflex so frequently... I'll present my opinions and let you be the judge for yourself. (I don't want a lawsuit so I will not put any unauthorized Bowflex pictures in this article.) Read on...
Disclaimer:
First, let me explain that I am in no way connected with Bowflex monetarily or directly. Anything I say or write is strictly my own opinion. I am a Bowflex owner and I worked in a lifestyle facility that used Bowflex (along with free weights, cable crossover machines, and other machines). I do not sell Bowflex products and Bowflex has never given me money directly. I have only met Bowflex personnel at personal-training conferences and they might not know me. However, the "Bowflex Grandma" I trained, Donna McClure, has told Bowflex how instrumental I was for her training; they have never contacted me. So I gain nothing nor lose nothing from writing this article: it is strictly opinion-editorial.
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Bowflex is the brand name of a series of machines which uses resistance for "weight" training. The movements simulate free weights and machine training; the "power rods", which are the flexible rubber-like rods, simulate free-weights when hooked onto the cables and pulleys. An easy way of understanding Bowflex is to think of a cable-crossover machine which can be used in many positions - and doesn't use weights. (more below)
The Physics of BowflexWeight-training is not specifically about 'weight' - it is about resistance. "Weight" (or heaviness) is about the earth's tug (gravity) on a given object. But if you think about it, gravity is simply about resistance: pulling and tugging. Weight-training is the exertion of a muscle against gravity: resistance in the opposite direction from gravity.
(If we had less gravity, the "weight" would feel lighter: remember the moon has less gravity so things - even astronauts felt lighter. Remember those crazy astronauts springing across the moon's surface? Or the images from space missions where heavy objects were simply floating in the ship cabins? But I digress...) HOWEVER, if you pull on a rubber band held sideways, your muscles are still working to resistance the tug of the band's stretch. Your muscles are working to tug the rubber band whether the band is held sideways or down: that's the concept of resistance. You don't need gravity for all resisting forces; you just need something to resist against.
The interesting aspect about the Bowflex is that you can use this resistance from virtually any angle, given that you know what muscle you want to work and you know how it flexes. You can create an exercise which forces you to create resistance to that flexion, thus making the muscle work hard. "Progressive resistance" (ie: adding more and more resistance from training session to training session) is what builds muscle, increases metabolism, and changes body composition. |
When I first saw the Bowflex, I laughed. It looked so small, so weak. After all, I could move it around the room by myself! But I was working at a facility which required me to take an advanced biomechanics course on video; the teacher was the former biomechanics specialist for National Association for Sports Medicine (NASM), Tom Purvis of Resistance Training Specialists. This extremely high-level biomechanics course taught about every joint, skeletal protrusion, and muscle; the course described proper joint and muscle action, as well as how gravity and resistance can be used to help (or hinder) the muscle actions.
I was quite surprised when the next segment of my biomechanics education was an advanced Tom Purvis lesson - with the Bowflex! I began to understand "resistance" fully, scientifically, and to consider the concept of gravity on weight training. Once I understood that "weight-training" was really using resistance of gravity... then the whole concept of training the muscles fell into place. The Bowflex isn't small or weak: it's simply designed for efficient use and portability.
Traditional weight training always needs to work against the resistance of gravity's pull downward; Bowflex uses the same idea of resistance, but in many planes of motion.
Additionally, the person using the Bowflex has to learn to use the resistance (the weights) while stabilizing his/her own motion-path. A "motion path" is where you want your muscles to go. When pushing (or pulling) a weight, there are smaller muscles which help stabilize the bigger muscles. Sometimes the muscles are connected in the same muscle group, and sometimes they are in a different muscle group.
If a person had been using machines in the gym for a long time, those machines have been isolating the working muscles for each machine: the exerciser doesn't he/she learn to stabilize the other muscles. Only free weights, cable-crossover and Bowflex (and other home resistance machines) teach you to stabilize other muscles; only free-motion resisted exercise can improve the entire body, not just isolated muscles.
For example: when someone does a "squat" exercise, the full motion is using the hamstrings (back of legs), the quadriceps (the front of thighs), and the gluteus muscles. What is less commonly known is that stabilizer muscles in the feet, calves, obliques (sides of the tummy), transverse abs (a "girdle" running around the tummy and back: the "core"), erectors (the back muscles on either side of the spine) are working as well, creating a truly 'fitter' body.
Only free-motion exercises will work so many muscles at once -- Bowflex is free-motion resisted exercise.
(note: Bowflex does allow for a squat exercise. You simply squat from the ground up - a resisted stand-up, not squatting from a standing position. Try it yourself and you will find it the same movement).
Before anyone considers me some pansy for not "hitting the [actual] iron", I've done plenty of iron. I work very hard in the gym and I come out panting and sweating like any other hard-working trainer. I've received compliments on my enthusiastic and thorough training methods, and, as a personal-trainer, I'm quite tough (but fair). I believe someone should be in the gym to work, and then get out of the gym to live. That's why I bought a Bowflex for my home... to have more time for living (outside of the gym).
There are many thoughts I'd like to share about Bowflex. These thoughts are based on questions people have about Bowflex training and how it compares to gym training.
However, it has limitations for very strong people who need more resistance than the 410 [possible] pounds of resistance that it packs: that's 205 lbs on each side of the body. Nevertheless, for the average man (and almost any woman), Bowflex can handle almost any exercise that a weight-trainer wants to do in a gym, and more - because it works the stabilizer muscles as well.
I asked a bodybuilder friend to try Bowflex. While at first he said that he didn't like it, the machine still gave him a good workout so he was sore the next day! My humble opinion - I think people just look at an unfamiliar object with disdain instead of openness and curiosity.
If you are looking to become Arnold Schwarzenegger, Dave Draper, or one of the next millennium of hardcore bodybuilders, perhaps Bowflex is not for you. You can't load 500lbs to do squats. You cannot load resistance to check your 1RM (1-rep-max), mostly because these exercises require the weights to be prepared ahead of time (ie: loaded on a bar).
But for the gamut of average to above-average fitness-oriented person, a Bowflex is a good home tool. It offers a repertoire of exercises which can be "weighted" to be quite challenging to the workout and to the muscles. I can work myself to soreness every day!
Note: if a very big person tries Bowflex it might be frustrating, mainly because many of the seats are made for small-to-large people, not extra-wide. However, I've seen some pretty wide people comfortably seated on the Bowflex, so contact Bowflex or other manufacturers directly if you typically need wider seats, and ask how to proceed.
For example: the bench press is done from a seated-recline position, with the press-movement done at varied angles to simulate the flat press, incline press, or decline press. The reason for this is that a traditional press-movement uses gravity "weighing" on the free weights, and the press motion pushes "up" through gravity and away from the athlete: this is the resistance. Bowflex has the resistance BEHIND the seat, and the push is away from the athlete also. Same "push", different direction.
For just about any exercise you can do in a gym, I can show you on the Bowflex, and it can match the [iron] weights you are pushing!
If you want to "feel the steel", talk to your gym friends, or impress yourself or others, Bowflex isn't for you. Bowflex is efficient but it doesn't feed the ego like a good stroll around the iron would. However, if you like an efficient workout which you can do at home, without going to a gym, waiting on lines at machines, then this is the tool for you. Bowflex isn't an attitude, it's simply a tool.
I know that I don't need to add any more "attitude" into my life: I have enough as it is! I just need good tools.
For example, when the machine was first introduced, it was pretty flimsy and they were still working out the technologies. They hadn't discovered the proper biomechanical positions for some of the pieces. Conversely, when they introduced the recent "Xtreme" model, they tried new designs which didn't require a long bench, but reduced other exercises' efficiency.
Stay away from any Bowflex that doesn't allow the 'arms' to spread widely for pec exercises; this was an early design which has been improved on later models.
(My humble vote for a good machine: the "Ultimate XTLU").
Can you really get into fantastic, lean, muscular shape by doing only an hour's worth of training per week? Of course not. That's marketing-speak to get you to pay attention and to think you can get fast results on anything. The truth is: nothing long-lasting and worthwhile is fast. However, it IS true that you can train on Bowflex like a regular athlete, with sensible exercises and goals, and achieve the bodies shown on TV. I did it, and I don't train more than an hour a day at most.
I was asked to train Donna by the studio I was working for; the studio was asked by Bowflex to train Donna for their "6 Week Challenge". Donna was a 50-yr-old legal clerk with two daughters and a grandchild; she was out of condition and overweight. I was assigned to Donna for 1 hour, 3x per week for slightly over 6 weeks. For FAQ on this experience, read below.
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In my opinion, yes it can replace a gym:
However, my personal opinion is that you should add a few other pieces to your home gym, like a cardio component to your workout (or get outside to walk or run), and some free weights to change-up (or add to) your routines for variety.
However, many people may want the social (or 'motivational') factor of a gym; that is a personal choice.
Bowflex can be used in a family-training situation or by getting together with friends to train. I used to train with a roommate: when she moved out, she purchased her own Bowflex so she could continue her own training!
Bowflex is portable. I loaded a Bowflex into an SUV for a health fair and then gave demonstrations. Imagine, a whole portable gym! This would be a great idea is you had a vacation home and wanted to bring your "gym" with you.
If you cannot motivate yourself to train, is training at home really for you? Or, what's an even deeper question, if you cannot motivate yourself, shouldn't you learn ways of motivating yourself because it can help the rest of your life?
However, if it's the "gym atmosphere" or solid iron you prefer, join a gym. Period. No discussion of a home tool should replace your desire for a gym.
No out-of-shape person can simply exercise without making other lifestyle modifications, and achieve the 'perfect' body!
Healthy, fit living requires good food choices, eaten 5-6 times per day to keep your metabolism stoked, drink lots of water, and proper exercise form. Most advertisers who want to sell their product to the public may say how "fast and easy" their product is; Bowflex does this also. But the truth is: real fitness is not fast. But it is simple.
But the real truth is that Bowflex has created a product which does work for 97% of the population. (see answer #1 about how very strong men may find the 410 lbs of resistance lacking for them).
However, if a person wants to get results in body shape, he/she must use "progressive resistance" to keep overloading the muscles so they will break down and grow back stronger. This is the same concept in traditional weight training. It's easy to do with Bowflex because the resistance rods are easily marked - and you can add weights even in the middle of an exercise, just like with a cable-crossover machine (but you cannot do this in free weights). Pyramiding sets and drop sets are easy, and doing fast sets like Vince-Gironda-style 8x8's are simple.
By progressively overloading muscles over time, the muscles cannot become acclimated to training and therefore stop growing. There is a continual breakdown/repair process which builds lean muscle tissue and uses metabolism not only for the repair process, but the lean tissue requires energy to live. This biochemical /physiological process is true in all resistance and weight training, not just Bowflex.
Because the resistance goes down to 5 lbs (and is on a pulley system), Bowflex is a good solution for individuals who are muscle-weak in some way. The ability to build muscle slowly and/or have the safety of a pulley system is a wise move; yet strong, fit individuals can still get a good workout and gain muscle mass.
Owning a Bowflex means that you have to watch the training videos and read the manual. It's very efficient, but, like any advanced machinery, to get the most out of it you need to put some time to learning it. The videos explain what the Bowflex does and how to work each part.
However, knowing how to use proper biomechanical form in any exercise is so important; I see people in the real gym using improper form (and not getting results either). However on a Bowflex, improper form and improper technique feels frustrating. Do yourself a favor and watch the video, then read the manual.
I'm not affiliated with Bowflex so I don't know if they have a "party line" about those lawsuits... but I can offer my own opinion:
As with any machine, there is a right way and a wrong way to use a machine, and machines break if used wrong. I heard one lawsuit was that the lat tower fell down on the Bowflex. I have never seen this, or felt my lat tower was at risk! There are clear instructions on how to use the equipment properly, not to hang from the tower, etc.
Could the user have been trying to do chin-ups, for example? The machine is not meant for that movement.
Did the seat break (another lawsuit) from proper use, or horseplay? My Ultimate seems very sturdy and I've used it for 2 years almost every day without problems, including having strong men try lots of resistance.
Bowflex has a policy about replacing anything if broken. They assume wear and tear is normal, and they want happy, healthy, fit customers, not complaints.
When you see that someone brings a public lawsuit means that some plaintiff sees an opportunity to obtain extra money - usually thousands or millions of dollars over "mental anguish". Before you get too excited over hearing lawsuits, remember that people sue huge companies over many issues, including hot McDonald's coffee spilled in a lap.
How many times have you done something stupid and then said to yourself, "Wow, that was stupid and I shouldn't do that again!"... that's called maturity. For some people, they make money on staying immature - and suing.
While I cannot be sure that these Bowflex lawsuits are definitely some plaintiff looking for a large buck, I can swear that my Bowflex, and other models I've seen, have shown absolutely no weakness or danger when used as directed.
My thought: Get all the facts about a lawsuit before deciding that the product was deficient.
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I paid a large amount of money to have a home gym, and I believe in every penny I spent! (Believe me, it takes a lot for me to part with money!)
Of course I like real gyms: they have many varied machines, weights, cardio machines, and people-watching opportunities. However, I admit that I have grown accustomed to training on my own schedule, not waiting for machines, using my stabilizer muscles, and the 5-second commute downstairs to the gym. Plus, when I ever move, my gym comes with me - no additional fees! And it moves so much easier than a power squat rack and barbell plates!
If you have questions for me that I might answer on this article, send them to me at this link here. I can answer them and post them - in case others have the same query!
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A: I don't know a thing about the Total Gym, except that it uses the same principles as Pilates machinery of using your body-weight resistance. This is different than Bowflex. My suggestion is that you contact the Total Gym people via their website and have an info packet sent to you.
A: I am not an expert on home gyms; in fact, I am not an expert on "machines". I prefer free-weights to machines, but the Bowflex seemed to be a good tool for me! Additionally, I use my free-weights, and stability ball frequently. In addition, I enjoy biking outdoors and indoors, walking, running, and dancing.
So, the real answer is, "I don't much believe in so many home-machines".
A: No, I'm sorry: I don't have those records since Donna's training was over 4 years ago. I don't remember everyone's training regimen - and everyone's body will be different: what worked for Donna was specific to her body. We watched her muscle progress and tweaked the sessions for her needs. You need to have a program for your own needs, and tweak for your own progress.
If you are already interested in your fitness and health enough to do research on training, there are basic information out there to learn how to create a program: books, websites, e-books, forums, etc. If you want to fine-tune or learn about program-creation, that's where coaching can come in; or hire a local personal trainer to help you directly.
A: Thanks for enjoying my articles!!
I wish I could help everyone for free via email, but unfortunately I can't, due to time. I may have time to send you a quick answer, but I cannot send out specific solutions to your fitness issues.
However, I love coaching people and if you are interested in working with me to coach and educate you directly, please contact me and we'll start a program for you. In those sessions, yes, I will be able to help you to overcome your obstacles!
A: No, I'm sorry, I am not associated with Bowflex in any way, so I cannot breech their proprietary, trademarked work by creating a booklet or video. As for my making a video of exercises, it's not a focus I have right now... unless Bowflex itself contacts me and produces (pays for) the whole thing.
If you have a Bowflex and lost your video or booklet, or want more ideas, start with contacting Bowflex directly for a replacement.
I haven't used the Ultimate 2. That one is brand-new (the Xtreme was newest a year ago) and I think they must have decided that the Xtreme was as bad as I thought, re-thought the Ultimate, and created the Ultimate 2. That's my best guess... especially because the 2 has several new features like the preacher "station" (the padded rest) and changes in design... I've never seen the U2 myself, so I am simply making an educated guess.
$200 is not that much of a difference. You can choose either one for that difference. You can still do a lot of exercises with both. The U2 seems to have design changes, perhaps for the better, which I have not seen in person. Remember, some of these are brand-new.
A very tall person will feel uncomfortable no matter what Bowflex -- but he's probably found that in most of his life: always stooping, or feeling cramped in certain chairs, cars, etc. He will have to make accommodations with any equipment which "confines" him. Free weights are the best solution for him, but that is a different ballgame to outfit an entire home gym with free weights, bench, etc. (And this is a Bowflex article)
My suggestion is to seek a home-fitness store which sells them; sometimes they have a couple of models on the floor. Previously, Bowflex didn't want home-fitness stores to sell anything but the lowest models (saving the higher-priced and better models for Bowflex to sell), but those were such paperweights that Bowflex allows them to sell the higher models now. If you can't get to a store, you'll have to weigh your options.
If you can't get to the store, I'd say just make a decision. The U2 seems to be the newest offering and it has a 20-min workout video (according to the website). Assess both machines and pick the best for you... $200 extra or not.
There are so many times in life that I wish that I hadn't pinched pennies! This is your chance to decide on features alone, not money. That's how I bought the Bowflex in the first place: I decided to "invest" the money in my fitness instead of pushing aside the purchase.
Whether you choose Bowflex or not (once again, remember that I am not affiliated with Bowflex!!), think of your health, versatility, convenience, and ease of use when making a purchase of this kind.
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For more ideas on fitness, health, or "alternative" methods for your lifestyle, contact Lauren for coaching solutions!
When you think of a weightlifter or bodybuilder on a bench, he presses the weights vertically towards the sky; his muscles are attempting to resist the earth's gravitational force exerting on the weights. However, for exercise to work right, he must push (or pull) away from the resisting force. (in this case, the earth itself: gravity). 
That is the Bowflex principle: providing progressive resistance for training purposes, but where the muscle exerts against the resistance. (This principle is shown using this image from the cable-crossover machine: this exercise is the standing chest fly: the exact exercise as the lying bench exercise pictured above, but using resistance and not only gravity)... 
FAQ on the "Bowflex Grandma", whom I trained: