Whether you're an athlete chasing performance gains or a parent fitting in cardio between school runs and dinner prep, the treadmill is a convenient go-to. But there's a silent intensity killer many don’t even notice: touching the treadmill handlebars.
Even a light grip—yes, just touching—can seriously reduce your workout’s effectiveness.
1. Your Heart Rate Isn’t the Whole Story
👉 For Athletes:
You’re training with intention—intervals, steady state, incline walking. But if you’re touching the handles, your body is doing less work than it seems. While gripping the handles may give you a steady heart rate reading on the machine, it’s misleading: your true cardiovascular effort drops because you’re not supporting your full body weight or balancing naturally.
👉 For Parents:
If you’re on a tight schedule, every minute of your workout should count. Holding on, even just lightly, keeps your heart rate lower than it would be if you walked or ran with arms swinging naturally. That means less burn, less benefit.
2. Touching = Less Effort = Fewer Calories Burned
Touching the handlebars means your body is stabilizing less and working less. On an incline? It’s even more noticeable. One study found that people burned up to 40% fewer calories when holding on at higher inclines.
Why? Because you’re using your arms to take pressure off your legs and core. It feels easier—because it is.
👉 Athletes, Take Note:
If you train on the treadmill but hold on during those steep incline walks or recovery jogs, you’re not building the full-body strength and stability that translates to sport performance. Letting go trains your balance, coordination, and endurance more effectively.
👉 Parents, This Matters Too:
You don’t need to add more time to your workout, just optimize the time you’re already putting in by letting go. It’s a small shift with a big return.
When It’s Okay to Hold On (Temporarily)
Yes, there are times when the handlebars serve a purpose:
- You’re just starting or recovering from injury
- You're adjusting speed or checking a stat
- You’re regaining confidence with balance
But treat it as a stepping stone—not a permanent habit. Let go when you can, even if it’s only for short bursts at first.
How to Train Smarter on the Treadmill
- Walk or run hands-free as much as possible
- Use a wearable HR monitor for more accurate data
- Pump your arms to engage your upper body and raise your intensity
- Lower the incline slightly if it feels unsafe without holding on—better to go hands-free at a 6% grade than hold on at 12%
Final Takeaway
Touching the treadmill handlebar—even lightly—lowers your heart rate, decreases calorie burn, and reduces the total-body benefits of your workout. Letting go improves posture, balance, and overall effort—giving you more results in the same amount of time.
So next time you’re on the treadmill, ask yourself: Are your hands helping or holding you back?
Let go. Level up. Make every step count.
Need help with smart treadmill workouts for young athletes or busy parents? Reach out—we’re here to help you move better, train smarter, and reach your goals.
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We know you want the best for your young athlete, and we’ve made it easier than ever to give it to them. We've officially launched the HEROS Training System, an off-season strength training program specifically designed for youth and teen athletes who are serious about leveling up.
Our programs are built on a foundation of excellence, focusing on:
- Age-appropriate strength development that respects their growing bodies.
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Designed by a dream team of experts in youth training, strength and conditioning, and sports medicine, HEROS gives your athlete a smarter, more effective way to train—not just harder.
Ready to build your foundation? Let’s get to work.
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Until next time. More is not always better; better is always better!!
Jessica
ACTOS Performance Innovation
Jessica holds a B.S. in Kinesiology and an MPH, with a strong background in health and wellness. She’s worked as a personal trainer, bootcamp instructor, as well as a Health & Fitness Director, leading large-scale wellness programs. As the former owner of a successful personal training business, she also partnered with local gyms and the military Morale, Welfare, and Recreation (MWR) department to deliver customized fitness solutions.