ProForm 585 Treadmill vs Rowers: Buying Guide & Technique Mistakes

The Biomechanical Shift: Leaving the ProForm 585 Treadmill Behind

The ProForm 585 treadmill has long been a staple in budget-friendly home gyms. With its 1.5 CHP motor, 18" x 50" belt, and straightforward console, it is an excellent entry-level machine for walking and light jogging. However, as we move through 2026, many fitness enthusiasts are hitting plateaus or experiencing repetitive joint strain from motorized cardio. This has triggered a massive shift toward full-body, low-impact alternatives—specifically, rowing machines.

Transitioning from a motorized treadmill to a self-propelled rowing machine requires a complete rewiring of your cardiovascular mechanics. On a ProForm 585 treadmill, the belt dictates your pace; your primary job is to keep up. On a rowing machine, you are the engine. According to Concept2's official biomechanics guidelines, rowing engages 86% of the body's musculature, compared to the lower-body dominance of treadmill walking. This guide breaks down the most common technique mistakes treadmill users make on the erg, how to troubleshoot your stroke, and exactly which rowing machine to buy in 2026.

⚠️ The Treadmill Trap: Treadmill runners are conditioned to a high-cadence, low-resistance footstrike. When they first sit on a rower, they instinctively try to pull at 35+ strokes per minute (SPM) with zero leg drive. This is the fastest way to trigger lower back spasms.

3 Common Rowing Technique Mistakes (And How to Troubleshoot Them)

When troubleshooting your rowing stroke, you must isolate the four phases: The Catch, The Drive, The Finish, and The Recovery. Here is how to fix the most frequent errors made by former treadmill users.

Mistake 1: "Shooting the Slide"

The Error: You push with your legs, but your hips rise faster than the handle moves. Your legs fully extend before your back and arms even engage, placing massive shear force on your lumbar spine.

The Troubleshooting Fix:

• Check Foot Strap Height: Unlike the fixed deck of a ProForm 585 treadmill, rower footplates are adjustable. If the strap is over your toes, your shins will go past vertical (a "check mark" position), forcing your hips to shoot up. Lower the footplate so the strap crosses the ball of your foot.
• Lat Engagement Drill: Before the drive, squeeze your lats down as if trying to crush an orange in your armpit. This connects your arms to your core before the legs push.

Mistake 2: Rushing the Recovery

The Error: Treadmill users are used to rapid ground-contact times. On the rower, they snap back to the catch immediately after the finish, resulting in a chaotic 1:1 drive-to-recovery ratio.

The Troubleshooting Fix: Implement a strict 2:1 ratio. The drive should be explosive (1 second), and the recovery should be a slow, controlled glide (2 seconds). Count out loud: "Push... two... three."

Mistake 3: The "Treadmill Grip" (Over-gripping)

The Error: White-knuckling the handle and pulling primarily with the biceps, leading to forearm pump and elbow tendonitis.

The Troubleshooting Fix: Hook your fingers around the handle like a deadlift bar. Your thumbs should rest lightly underneath, not wrap tightly. The power transfers through the skeletal structure of your arms, not the bicep muscle.

"Rowing is a pushing sport, not a pulling sport. If your biceps are burning before your quads and glutes, your force-transfer sequence is broken." — National Rowing Foundation Biomechanics Report

2026 Rowing Machine Buying Guide: Air vs. Magnetic vs. Water

If you are retiring your ProForm 585 treadmill (which currently fetches about $120–$180 on the 2026 secondhand market), you need to choose the right resistance type for your new rower. Here is the current landscape.

Resistance Type	Top 2026 Model	Approx. Price	Pros & Cons	Best For...
Air	Concept2 RowErg (PM5)	$990	Infinite dynamic resistance; loud fan noise. Gold standard for data accuracy.	Competitive athletes, CrossFitters, data nerds.
Magnetic	Echelon Row-Smart	$799	Whisper-quiet; 32 resistance levels. Lacks the "infinite" feel of air.	Apartment dwellers, early-morning rowers.
Water	WaterRower Natural Oak	$1,595	Soothing water swoosh; beautiful furniture aesthetic. Heavy and requires water purification tablets.	Design-conscious home gyms, sensory-focused users.

Understanding Drag Factor (Air Rowers)

A massive mistake beginners make is setting the damper on an air rower to 10, assuming it acts like a treadmill incline. The damper (1-10) only controls how much air enters the flywheel housing. According to the American Heart Association's guidelines on aerobic conditioning, sustainable cardiovascular output requires rhythmic, unbroken movement. A damper setting of 10 will fatigue your muscular system before your cardiovascular system gets a workout. For most users, a damper setting between 3 and 5 (yielding a drag factor of 110-130 on the PM5 monitor) perfectly simulates the hydrodynamics of an actual racing shell on water.

Equipment Troubleshooting & Maintenance Matrix

Maintaining a rowing machine is vastly different from maintaining a treadmill. While your ProForm 585 treadmill required periodic silicone belt lubrication and motor hood vacuuming, rowers require track and chain care.

Maintenance Checklist: Treadmill vs. Rower

1. The Rail/Track: Treadmill belts need silicone. Rower monorails need cleaning. Wipe the stainless steel or aluminum track with a non-abrasive cloth and rubbing alcohol weekly to remove plastic dust from the seat rollers.
2. The Drive Mechanism: Never oil a treadmill belt with WD-40. Conversely, a Concept2's nickel-plated steel chain requires 20-weight motor oil or chain lube every 50 hours of use to prevent stretch and rust.
3. Storage Footprint: The ProForm 585 folds vertically but still commands a 30" x 30" base. Most magnetic and air rowers (like the Concept2) separate into two pieces via a quick-release pin, allowing you to stand them upright in a 24" x 24" closet corner.

Expert FAQ on Rowing Form and Machine Selection

Can I use a rowing machine for the same LISS cardio I did on my treadmill?

Yes. Low-Intensity Steady State (LISS) cardio on a rower is highly effective. Aim for a stroke rate (SPM) between 18 and 22, keeping your heart rate in Zone 2 (60-70% of your max HR). Because rowing recruits the upper back and core, you may find your heart rate climbs slightly faster than it did walking on the ProForm 585 at 3.0 mph. Adjust your damper down to 2 or 3 to maintain a sustainable aerobic pace.

My lower back aches after 10 minutes. Is my machine broken?

It is rarely the machine; it is almost always a core-bracing failure at the "Catch" position. When you slide forward, your shins should be vertical, and your torso should be hinged forward at roughly 11 o'clock. If you round your lumbar spine to reach further forward, the initial drive force will compress your discs. Tighten your hamstrings and stop the slide when your shins are perfectly vertical.

Is a $250 Amazon rower worth it compared to a used ProForm 585?

In 2026, ultra-budget hydraulic or cheap bungee-cord rowers (often priced around $150-$250) suffer from severe "dead spots" in the stroke and unreliable monitors. If your budget is strictly under $300, you are often better off keeping your used ProForm 585 treadmill for cardio and investing in a $50 set of adjustable dumbbells for strength. If you want a true rowing experience, the entry-level threshold for a reliable, repairable machine is the $400–$500 range (e.g., Sunny Health SF-RW5515 or used older Concept2 Model C/D units).

How do I track my progress without a smart treadmill screen?

Modern rowing relies on the "Split per 500m" metric rather than MPH. Your goal is consistency. A beginner male might average 2:15/500m, while a beginner female might average 2:30/500m. Use the Concept2 Logbook or free apps like ErgData to track your wattage and split times over a 2,000-meter test piece, which is the universal benchmark for rowing fitness.