Bowflex Revolution Home Gym Review (2024) | #1 Alternative!

One of my clients, Brian, called me up last week asking me how he can continue his workouts while at home. 

We discussed several best home gym options but finally settled with the Bowflex Revolution.

This innovative equipment features SpiraFlex technology, which is used on the International Space Station.

Every inch of movement is met with perfect resistance, and it’s more sleek compared to your average gym equipment.


  • Length – 112 inches
  • Width – 38 inches
  • Height – 73 inches

Bowflex Revolution

Bowflex Revolution



  • 10-year coverage on the machine and SpiraFlex packs

Assembly Time

  • Around 6 to 8 hours

Tools Needed

  • Allen wrenches (included in the box)
  • Screwdrivers (not included in the box)
  • Adjustable wrenches (not included in the box)

Assembled Weight

  • 336.2 lbs

Maximum User Weight

  • 300 lbs

bowflex revolutionResistance System

  • SpiraFlex

Number of Exercise Options

  • Over 100


  • Transport wheels
  • Foldable frame

Minimum Required Space

  • 120 by 84 inches

Arm Adjustments

  • 10 positions

Maximum Weight Limit for Cables

  • 2,000 lbs

Backrest Main Positions

  • 180 and 45 degrees

Possible Workouts

  • Arm
    • Triceps pushdown
    • French press
    • Standing french press
    • Lying triceps press
    • Cross triceps extension
    • Rope pushdowns
  • Abdominal
    • Standing trunk rotation
    • Trunk rotation
    • Standing oblique crunch
    • Kneeling wood chop
    • Kneeling low to high trunk rotation
    • Reverse crunch
  • Back
    • Standing wide-angle lat row
    • Seated lat rows
    • Lying lat fly
    • Stiff arm pulldown
    • Lying shoulder pullover
    • Wide pulldowns
  • Chest
    • Chest fly
    • Resisted punch
    • Lying cable crossover
    • Standing chest press
    • Decline chest press
    • Standing decline chest fly
  • Leg
    • Leg extension
    • Prone leg curls
    • Calf raise
    • Dorsi flexion
    • Leg press
    • Lying hip internal rotation
  • Shoulder
    • Rear deltoid rows
    • Seated shoulder press
    • Shoulder shrug
    • Scapular protraction
    • Lying front shoulder raise
    • Reverse fly cable cross


  • Up to 100 lbs per side or a total of 220 lbs
  • Resistance can be upgraded to 300 lbs of total resistance weight.

Summary: This full-body machine is designed to help you perform workouts with specifically targeted resistance in each motion you make. The Freedom Arms™ move independently, basically, it’s a complete gym system made using resistance bands—a highly effective alternative to free weights and weight plates. Despite missing the traditional cast iron stacking weights you see in a traditional home gym, the Bowflex Revolution boasts a total resistance of up to 300 lbs for upper body workouts and 600 lbs for lower body exercises. Although this machine does come off as quite a huge unit needing 10 by 7 feet of space, it’s easily portable and can be put away easily because of its folding body and transport wheels that make it easier to move around.


  • The frame is mostly made of durable high-gauge steel
  • The design is sleek and modern, which can motivate you further
  • The pulleys feature sealed bearings to prolong its lifespan
  • It comes with a gliding seat that allows you to perform full-motion rows and leg press workouts
  • The SpiraFlex resistance system eliminates the need for bulky traditional stacking weight attachments
  • You can perform over 100 different workouts
  • Assembly is easy with most of the internal parts already assembled for you
  • It comes with a descriptive manual that teaches you how to perform the exercises


  • It does not come with all the tools needed for assembly which means you need to look for additional screwdrivers and adjustable wrenches
  • You cannot perform standard deadlifts or squats on this machine
  • The resistance may not be enough for professional weightlifters who need more than 150 lbs of resistance per arm
  • Requires at least 10 by 7 feet of space
  • Assembly takes six to eight hours


About The Bowflex Company

Bowflex got its beginnings in the 1980s advertising home gym equipment through infomercials. 

Bowflex CompanyNow known as Nautilus Inc, the Vancouver-based company shifted their focus from primarily home gym machines to include cardio trainers fit for users of all fitness levels.

Since the beginning, it has been a name associated with innovative equipment. 

Their TreadClimber and Max Trainer line of equipment gave home gym shoppers a low-impact alternative to standard treadmills and elliptical equipment.

It was the higher efficiency and success rate of burning fat and toning muscles that established their fan base. 

Since then, Bowflex has consistently put out unique home gym equipment that feature high-tech qualities like their patented power rod technology.

Bowflex Revolution Notable Features & Benefits

That machine certainly doesn’t look like your average piece of gym equipment. In fact, you might be confused as to how it can help you tone your body and perform over 100 exercises at the comfort of your home, especially since it doesn’t have any of the more familiar components you might be used to.

Just because it doesn’t look like your average piece of equipment doesn’t mean it isn’t effective. In fact, their machines are well-known for their efficiency without stressing out your joints and muscles.

The Resistance System

The Bowflex Revolution resistance system is unique from previous models that use their patented power rod technology. Instead, it utilizes the SpiraFlex resistance system. The SpiraFlex system is utilized in the International Space Station where there is very limited gravity.

This system utilizes one resistance pack on each side that features a heavy-duty elastic strap. The elastic strap then tightens around a coil while the discs rotate when you pull the cables.

This unique resistance system allows you to load less heavy resistance plates and turn them into up to 300 lbs of resistance for your workouts. Although similar in theory to dumbbell weights, the four weight discs that come with a Revolution machine only weigh five, ten, twenty, and forty pounds.

There are various disc weight combinations you can try out, which will increase or decrease your resistance weight.


The Bowflex Revolution features a well-thought-out design that targets your upper and lower body effectively. One thing you tend to worry about with home gym systems that claim to target your whole-body is that they fall short in some aspects.

This is not the case with the Bowflex. The Revolution utilizes several attachments that come with the box-like leg press attachments. The leg press station allows you to perform a variation of the traditional heavy squats you’re usually able to perform on traditional equipment.

Additionally, the adjustable bench allows you to perform various flat, inclined, and declined workouts. One of the things that makes the Revolution effective is the fact that each motion is met with optimal resistance.

This means you’re not neglecting any part of your body while performing your workouts.

400 Workout Variations

This model is designed for comfort as much as resistance. There are over 100 workout options you can perform on the Revolution. But what most users don’t know is that there are also up to 400 variations of those 100 workouts.

The adjustable arms and 360-degree cable motion allow you to adjust your workouts exactly to your liking. But more than that, the easy adjustments in the unit allow you to switch between workouts with less hassle.

This means you’re saving time you usually would spend changing cable attachments or loading weights when you’re at the gym. Essentially, it keeps your workout time shorter while keeping your heart rate up longer, which allows you to burn more calories faster.

Summary: The Bowflex Revolution is a high-tech piece of equipment built to maximize your workout times. The adjustable arms and 360-degree cable adjustment allows you to focus on working out instead of changing components in between your workout. Moreover, its unique SpiraFlex technology utilizes lighter weight discs compared to traditional equipment while giving you up to 300 lbs of upper body resistance and up to 600 lbs of lower-body resistance.


Dimensions: 112 x 38 x 73 inches LWH

Number of Workouts: over 100

Exercise Variations: up to 400

Maximum User Weight: 300 lbs

Maximum Upper Body Weight Resistance: 300 lbs

Maximum Lower Body Weight Resistance: 600 lbs

Weight Discs: four

Warranty: the 10-year frame and SpiraFlex warranty

Reliability and Warranty

The Bowflex brand is heavily associated with quality customer service. This model, in particular, comes with an easy to follow the owner’s manual and a 10-year warranty on the frame and SpiraFlex technology.


The total shipping weight of the unit is 94.77 lbs so it is definitely on the heavy side of home gym equipment. If you order on their website, standard expected delivery is within four weeks from your date of purchase. 

You could also opt for two-day shipping or overnight shipping if you’re in a hurry to try out your new unit.

Bowflex Revolution Alternatives

The Revolution is a worthy investment if you’re looking for a piece of equipment that allows you to tone your muscles and quickly burn fat without putting too much strain on your joints. However, you may want to consider looking into alternatives if you’re looking for something more affordable, closer to a real gym experience, or compact.

Force USA G3

The Force USA G3 comes closest to the Revolution when it comes to price range. It’s only around $500 more expensive than the Bowflex. But that isn’t to say that the G3 is similar to the Bowflex. In fact, both units are drastically different in function and use.

Price: Around $2200

Number of Exercises: 75+

Exercise Stations: 5

Weight Rating: 450 kgs

Cable Rating: 2000 lbs

Smith Machine Rating: 400 kgs

Machine Weight: 153 kg

Exercise Stations: The G3 Power Rack gives you access to five exercise stations. If you purchase the leg attachment, it can be upgraded to six exercise stations. Each station is designed to mimic an authentic gym experience (with preacher curl attachment) apart from the power rack, which is technically a half rack.

Size and Portability: the G3 is quite large and requires at least 7 square feet of space for you to be able to properly perform your workouts. That said, it isn’t easy to move around, and it doesn’t fold up like the Revolution, so you may have difficulty repositioning it on your own.

Total Gym Fit

TotalGym Fit Trainer

The FIT is a more affordable unit compared to the Revolution. It features a compact design and gravity resistance that relies on your bodyweight to customize resistance levels.

Price: Around $1500

Number of Exercises: over 85

Assembly: not required

Weight Rating: 450 lbs

Resistance Levels: 12 settings

Machine Weight: 66 lbs

Workouts: the Total Gym FIT home gyms relies heavily on your body weight to create resistance for your workouts. This eliminates the need for additional weight entirely unlike with the Bowflex.

Size and Portability: The key selling feature the Total Gym FIT has over the Bowflex is its compact size and lightweight design. It weighs only 66 pounds and can be easily folded up for storing, which means you don’t need to have a dedicated room for it in your home.

Read Full Review Here

Bowflex Xtreme 2 SE Home Gym

Xtreme 2 SE

The Xtreme 2 SE is one of the “older” units that Bowflex has. It utilizes the patented power rod technology is known for and is ideal if you want more resistance than the Revolution can offer. 

Price: around $1600

Number of Exercises: 70

Machine Type: Power rod resistance

Weight Rating: 300 lbs

Maximum Resistance Rating: 410 lbs

Machine Weight: 185 lbs

Warranty: 7-year machine warranty and lifetime warranty on the power rods

Workouts: the Xtreme utilizes the more familiar power rod technology of Bowflex. The power rods are designed to gradually increase resistance as you workout. This means your body is gradually conditioned to perform workouts with a higher resistance level instead of having to adjust immediately once you set it.

Bowflex PR1000 Home Gym


The PR1000 is an ideal choice if you’re looking for something cheaper, but still arguably gives you a good range of resistance options. It uses the patented power rod technology Bowflex is known for and can supply you with up to 210 lbs of resistance. 

Price: around $600

Number of Exercises: over 30

Machine Type: power rod resistance

Weight Rating: 300 lbs

Resistance Range: from 5 to 210 lbs

Warranty: 1 year frame, 5 year rods, and 60 days parts warranty

Workouts: the PR1000 is better suited for beginners. However, if you’re in the market for a cheaper maintenance unit, it can also do the job for you. Unlike the Revolution that utilizes weight discs, it utilizes power rods which remove the need for additional weight equipment.

Questions & Answers

Whenever I recommend Bowflex as a brand, I’m met with a barrage of questions. I took some of the most popular and answered them for you below.

Are Bowflex Machines Worth It?

I heard a lot of positive things about Bowflex home machines, and they sold the Bowflex lower body fat-reduction system to me. I’ve had one for quite some time, and I have to say, that it does an outstanding job in its job. It has come in handy in a number of workouts and has also been used in a lot of vacation home fitness routines. So the question then, is are they worth the money? Well, most of the reviews are on the 5 stars or higher standard. With that said, they’re not perfect. Pros: Very good price, $699.00. The arms will fit an average size individual with some difficulty. It is fairly sturdy for the price. It’s a very good fit, although there is a bit of room to adjust.

The table is removable which can be a big plus when you want to do cardio in your house. Very easy to adjust the length of your legs. Cons: The main issue I have with the best machine, is that the machine is not very adjustable for your height. Even though this is a no-frills exercise machine, I would expect to have a little more wiggle room for your height. I recommend changing the height of the squatting platform to allow for more range of motion for shorter people. Also, the knees do not lock in place when you do squats. If you want to work on leg extension work, you’re better off doing that on the leg extensions rather than the leg curls.

Bowflex Revolution vs Tonal

Aside from the lack of bells and whistles that I don’t feel are necessary, the Bowflex Revolution has a lot of competition in the freestyle lineup from Tonal. Tonal is an affordable and easy-to-use trainer, and its $649 price tag is quite attractive. So with $100 less, would I choose the Tonal or the Bowflex? I can’t decide, as it’s a tough decision that comes down to how much of a difference features like music, program selection, and the app will make. I’ll get more into that a little later. Spinning with the Tonal could also be good for beginners to find a trainer to see how things work before spending thousands of dollars on a dedicated bike.  

Can You Build Muscle With the Bowflex Revolution?

In the end, it was the Revolution Max RPMs that sold the old man and I on the Bowflex rowing machine—this is where you really get the dramatic gains in hypertrophy. We both agreed the lower and upper bands on the Revolution Max were much more effective at isolating and training the lower portion of your body. Steve Chambers’ most recent book is due for publication next year. For the second year running a group of local theatre, lovers have come together to bring a Shakespeare company to our little town in the midst of winter. Suburban New Hampshire has become a mecca for Shakespeare lovers from all over the world. For the past several years, Shakespeare in the Suburbs, a non-profit organization has been providing one of the world’s most famous plays, Macbeth, to the communities surrounding the city of New Hampshire. Unlike much other conventional weight training equipment, the Bowflex Revolution requires no fancy cables or pulleys to work. The handles on the two-stage steel body pulley system retract downward, allowing you to deadlift with almost no effort.

Does Bowflex Revolution Really Work?

If you’ve ever had an inkling that your squat and bench press are maybe not as bad as they look, take it to Bowflex. The company’s new Revolution program, complete with its pretty cool infrared camera, is an efficient system that’ll finally help you keep them in check. On the surface, it’s simple enough to use: press down on a series of pushups, dips, and squats. The dual-action movie weights should help stimulate muscle growth in targeted areas—a new lower back, hip, glute, and butt muscles.

With that workout, your muscles should really be holding steady in those areas, and the added exercise helps them recover. Just remember that you won’t see all that much action in the upper body and arms. The real key to the program, like most other rowing machines, is portion control and keeping it short and sweet,” Bowflex head of training Dave Dyas says. “Think about it as having a series of 15 minutes on the leg press versus 30 minutes on the machine.

Is Bowflex Good for Seniors?

Indeed, Bowflex home gym systems can be a suitable option for seniors looking to engage in safe and effective strength training exercises. However, the appropriateness of Bowflex for seniors depends on various factors including the senior’s health status, fitness goals, and any pre-existing medical conditions.

Bowflex home gyms offer a controlled and low-impact environment for strength training, which can be advantageous for seniors. The adjustable resistance and smooth range of motion provided by Bowflex machines allow seniors to customize the intensity of their workouts, making it suitable for individuals with varying fitness levels. Scientifically, resistance training has been shown to improve muscle strength, bone density, and functional capacity among older adults, contributing to better overall health and reduced risk of falls.

One key consideration is selecting the appropriate Bowflex model. Seniors may benefit from models that offer a wide range of exercises targeting different muscle groups. Additionally, models with easily adjustable resistance levels and comfortable seating can enhance the workout experience and accommodate individual preferences.

Prior to starting any exercise regimen, seniors should consult their healthcare provider, especially if they have underlying health conditions. A professional assessment can help tailor the workout routine to their specific needs and ensure that it aligns with their medical history.

In conclusion, Bowflex home gym systems can be a valuable tool for seniors seeking to engage in safe and effective strength training. The adjustable resistance, controlled environment, and potential benefits for muscle strength and bone density make Bowflex a viable option. However, individual considerations and medical advice should be taken into account to create a workout routine that aligns with a senior’s health and fitness goals.

Is Max Trainer Bad for Knees?

The impact of the Max Trainer on knees largely depends on individual factors, exercise technique, and any pre-existing knee conditions. When used correctly, the Max Trainer can provide a low-impact cardiovascular workout that minimizes stress on the knees, making it generally suitable for individuals seeking to protect their knee joints during exercise.

The Max Trainer combines elements of an elliptical trainer and a stair stepper, offering a unique and efficient way to engage in cardiovascular training. Its design aims to reduce the impact forces commonly associated with activities like running or jumping. Scientifically, low-impact exercises can be beneficial for individuals with knee concerns, as they help decrease the load on the knee joint and lower the risk of exacerbating existing issues.

However, it’s essential to ensure proper form while using the Max Trainer. Maintaining a smooth and controlled motion, avoiding excessive forward lean, and wearing appropriate footwear can contribute to a safer and more knee-friendly workout. Incorrect form, overuse, or sudden increases in resistance can potentially lead to discomfort or strain on the knees.

Individuals with severe knee conditions or injuries should consult a healthcare professional before using the Max Trainer or any exercise equipment. A healthcare provider can offer personalized guidance based on the specific condition and advise on the suitability of the Max Trainer for their situation.

In summary, the Max Trainer can be a knee-friendly option for cardiovascular exercise due to its low-impact nature. Adhering to proper exercise technique and consulting a healthcare provider if there are knee concerns are essential steps to ensuring a safe and effective workout experience on the Max Trainer.

Can You Build Muscle With Bowflex Revolution?

When it comes to building muscle, the Bowflex Revolution presents itself as a versatile and effective option. This home gym system utilizes SpiraFlex resistance technology, which provides a unique approach to strength training compared to traditional free weights and cable machines. Here, we explore the science behind the Bowflex Revolution and its efficacy in muscle building.

SpiraFlex Technology: How It Works

The Bowflex Revolution employs SpiraFlex resistance technology, initially developed for NASA astronauts to maintain muscle mass in zero-gravity environments. Unlike traditional weights that rely on gravity, SpiraFlex uses resistance packs containing elastomer bands. As you perform an exercise, these bands stretch, creating consistent resistance throughout the movement. This continuous resistance ensures that muscles are engaged at both the beginning and end of each exercise, promoting a more comprehensive workout.

Constant Resistance: Traditional weights often have varying resistance levels, being easier at the start and more challenging towards the end of a motion. SpiraFlex provides constant resistance, ensuring that muscles are equally challenged throughout the entire range of motion. This continuous tension can lead to more effective muscle stimulation and growth.

Versatility: The Bowflex Revolution offers over 100 exercises, allowing users to target every major muscle group. This variety is crucial for balanced muscle development and preventing plateaus, as it enables users to regularly change their workout routines and continuously challenge their muscles.

Safety and Joint Health: One of the significant benefits of the Bowflex Revolution is its low-impact design. The smooth, controlled resistance provided by SpiraFlex technology reduces the risk of injury and is gentler on the joints compared to free weights. This is particularly beneficial for individuals recovering from injuries or those with joint concerns.

Progressive Overload: Building muscle requires progressively increasing the resistance to which muscles are exposed. The Bowflex Revolution allows for easy adjustment of resistance levels, accommodating both beginners and advanced users. This adaptability ensures that users can continually challenge their muscles as they gain strength.

Studies have shown that resistance training, in general, is effective for muscle hypertrophy (growth) when performed with adequate intensity, volume, and frequency. The key principles of muscle building, such as mechanical tension, muscle damage, and metabolic stress, can all be achieved with the Bowflex Revolution due to its consistent resistance and exercise variety.

In conclusion, the Bowflex Revolution is a scientifically sound option for building muscle. Its SpiraFlex technology ensures constant resistance, versatility in exercises, and joint-friendly workouts, making it suitable for a wide range of users. Whether you are a beginner or an experienced lifter, the Bowflex Revolution provides a comprehensive solution for effective muscle development.

Final Words / The Takeaways

The Bowflex Revolution is a good piece of equipment to invest in if you’re looking for a solidly built all-in-one home gym that doesn’t require too many confusing attachments. 

Its unique SpiraFlex technology removes the need for traditional gym weights that not only clutter up your space, but can also be a pain to load into the machine. The way the Revolution is designed, it allows you to maximize your workout time by cutting down the unnecessary downtime you get when you have to switch certain accessories for your next workout. 

However, if you’re a powerlifter, you may not appreciate the maximum resistance of 150 lbs for each arm. I would instead recommend you look into either the Force USA G3 which can lift up to 2,000 lbs or the Bowflex Xtreme 2 SE that can handle up to 410 lbs.

Bowflex Revolution

Bowflex Revolution

BOWFLEX REVOLUTION comes with a descriptive manual that teaches you how to perform the exercises


Force USA G3 (#1 Choice)

The Force USA G3 gives you access to five exercise stations