5 Common Mistakes People Make on Ellipticals & How to Fix Them

The elliptical bike is one of the most effective fitness machines for a full-body, low-impact workout. It helps burn calories, improves cardiovascular health, and strengthens muscles, all while being easy on the joints. But here's the catch: if you're not using it correctly, you might not get the expected results.

Many people step onto an elliptical trainer thinking they just have to move their legs. Still, small mistakes in posture, resistance, or technique can reduce efficiency or even lead to injury. Fixing these mistakes can help you get the most out of every workout.

1. Slouching or Leaning on the Handlebars

One of the most common errors is leaning forward or slouching while using an elliptical trainer. Many people grip the handlebars too tightly or lean their body weight onto them, which reduces lower-body engagement and puts unnecessary strain on the shoulders and wrists.

The Fix:

• Stand upright with a neutral spine and engage your core muscles.
• Lightly hold the handlebars or go hands-free for short intervals if you want to challenge your balance
• Keep your chest open and shoulders relaxed to maintain proper posture.

Maintaining a good posture ensures you're working your core and legs effectively, preventing unnecessary stress on your joints.

2. Only Using Your Legs

The elliptical bike is designed to be a full-body workout, but many users forget about their upper body. They either don't use the handlebars at all or just go through the motions without engaging their arms.

The Fix:

• Actively push and pull the elliptical trainer handlebars to engage your arms, shoulders, and back.
• Sync your arm movements with your legs. Don't let them just follow passively.
• For an extra challenge, increase resistance and focus on a controlled push-and-pull motion.

By using both your upper and lower body, you maximise calorie burn and build muscle more effectively.

3. Sticking to the Same Speed & Resistance

If you're using the elliptical bike at the same resistance and speed every session, you might not be challenging your body enough. Over time, your muscles adapt, leading to fewer calories burned and slower progress.

The Fix:

• Incorporate interval training: Alternate between high-intensity bursts and recovery periods to keep your heart rate elevated.
• Adjust the resistance: Increasing resistance forces your muscles to work harder, improving strength and endurance.
• Use the incline (if available): Changing the incline can target different muscle groups, making your workout more dynamic.

The best elliptical machine for home will come with various resistance and incline options, so make sure you take advantage of these features to keep your workouts effective.

4. Letting Momentum Do the Work

Some users let the elliptical trainer carry them through the motion instead of actively engaging their muscles. This happens when you're moving too fast without applying enough resistance. If your feet feel like they're just gliding effortlessly, you're not getting the full benefit of the workout.

The Fix:

• Slow down and focus on control: Your muscles should be working through each movement, not just following the momentum.
• Increase resistance: Find a level where you feel the burn in your legs and core while still maintaining good form.
• Avoid bouncing up and down: Keep a steady movement pattern without unnecessary bouncing, which wastes energy and reduces efficiency.

When used correctly, an elliptical bike engages multiple muscle groups and ensures a more effective workout.

5. Skipping Warm-Ups and Cool-Downs

Jumping onto an elliptical trainer at full speed without warming up can increase the risk of injury. Similarly, stopping abruptly after an intense session can cause dizziness and muscle stiffness.

The Fix:

• Start with a 5-minute warm-up at low resistance to gradually increase your heart rate and loosen up your muscles.
• End with a cool-down by reducing speed and resistance for another 5 minutes, allowing your body to transition back to a resting state.
• Stretch post-workout to reduce muscle tightness and improve flexibility.

This small step helps in preventing injuries and ensures better recovery, keeping you ready for your next session.

Maximise Your Elliptical Workouts with the Right Machine

Using an elliptical bike is one of the smartest ways to stay fit, but making these common mistakes can slow down your progress. By correcting your form, increasing resistance, and engaging your full body, you can burn more calories, build muscle, and improve endurance efficiently.

If you're looking for the best elliptical machine for your home, choose one with multiple resistance levels, incline adjustments, and sturdy construction for long-term use. With the right elliptical trainer and proper technique, you can turn every workout into a step toward your fitness goals

Explore Cosco's range of high-quality elliptical trainers designed for durability, performance, and comfort. Whether you're aiming for weight loss, endurance training, or a full-body workout, Cosco has the perfect machine to support your fitness journey. Check out our collection today and bring home the ultimate workout experience!