Why Holding onto the Treadmill Can Hurt Your Workout

Many people grab onto the treadmill while walking or running. Maybe it feels easier, or they think it helps with balance. But did you know this habit can actually make your workout less effective?

At the YMCA, we want you to get the most out of every workout. Let’s break down why letting go of the treadmill can improve your results!

What Happens When You Hold On?

1. You Burn Fewer Calories

Holding onto the treadmill makes the workout feel easier—which also means you burn less energy.

• Studies show that gripping the treadmill can reduce calorie burn by 20-25%! (Collette et al., 1994)
• If you’re using the treadmill for weight loss or cardio, holding on slows your progress.

Example: Imagine walking up a steep hill while holding onto a railing and pulling yourself up—it’s way easier than using just your legs! That’s what happens when you grip the treadmill.

2. Your Core and Stabilizer Muscles Work Less

When you walk or run naturally, your core, glutes, and leg muscles work to keep you stable. Holding onto the treadmill takes that work away, making the exercise less effective.

• Your core muscles don’t have to engage, meaning you miss out on strengthening them.
• Your balance and coordination don’t improve because your body isn’t learning to stabilize itself.

Example: Think about walking outside—there’s nothing to hold onto, so your body naturally balances itself. Letting go on the treadmill mimics real-life movement and strengthens important muscles.

3. Your Posture and Walking Form Can Suffer

Gripping the treadmill often makes people lean back or hunch forward, which can lead to:

• Poor posture
• Muscle imbalances
• Back or neck pain

Walking or running with a natural posture helps prevent aches, pains, and injuries over time.

Example: If you’ve ever seen someone leaning way back while walking on an incline, you know it doesn’t look natural! Letting go keeps your body in proper alignment.

4. It Makes an Incline Workout Less Effective

One of the best treadmill workouts is walking on an incline—it strengthens your legs, glutes, and core. But if you hold onto the treadmill, you cancel out the incline’s benefits.

Holding on turns a steep hill into a flat road—you’re not getting the full workout!

Example: Imagine climbing a mountain while pulling yourself up with a rope—it’s way easier than using just your legs. That’s what happens when you grip the treadmill on an incline.

How to Fix It

• Let Go and Swing Your Arms Naturally – This engages more muscles and increases calorie burn.
• Slow Down If Needed – If you can’t keep up without holding on, reduce the speed or incline until you feel comfortable.
• Use the Handrails for Balance Only – It’s okay to lightly tap the handrails for balance, but avoid gripping them tightly.

How the YMCA Can Help You Improve Your Workout

At the YMCA, we want to make sure you’re getting the most out of your exercise. Here’s how we can help:

• Personal Training – Our trainers can show you the best way to walk or run on a treadmill without holding on.
• Group Fitness Classes – Try indoor walking, strength training, or functional fitness to improve your balance and posture.
• Supportive Community – Our team is here to help you feel confident in your workouts!

Bottom Line: If you want better results from your treadmill workouts, try letting go! You’ll burn more calories, strengthen more muscles, and improve your posture—all leading to faster progress and better health.

Need help perfecting your treadmill form? Stop by the YMCA and ask one of our trainers for guidance!