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Whether you’re encountering a specific life stage like pregnancy or menopause or simply wanting to bolster your everyday vitality, women’s multivitamins can help bridge potential nutritional gaps and empower you to lead a healthier, more vibrant life. They’re designed to provide a convenient source of vitamins, minerals, and other nutrients, which support energy production, reproductive well-being, bone density, and muscle function. In this article, we share 10 of the best multivitamins for women, providing insights on their ingredients, benefits, cost, and customer experience. 

As a registered dietitian and nutrition writer, I’ve delved into extensive research of numerous multivitamins and health supplements. Leveraging both my professional knowledge in nutrition and insights gathered from our esteemed Breaking Muscle product testers — a group comprising certified personal trainers, competitive Olympic weightlifters, and other highly credentialed experts — we hope to assist you in your search for the best multivitamin for women. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Multivitamin for Women

We chose the best multivitamins for women based on nutrients, dosage, price, and third-party testing. We carefully examined the ingredient profiles of each tested product, paying close attention to the inclusion of essential vitamins and minerals for women. In our search for the best vitamins, we weighed our own user experience with those of verified customers, taking into account taste, smell, and side effects.

Furthermore, we considered the reputation and credibility of the brands supplying these multivitamins and prioritized those with transparent labeling and third-party testing. Ultimately, we aim to provide honest reviews that empower women to make informed decisions when choosing a daily multivitamin. 

Our Top Picks for the Best Multivitamin for Women

• Best Multivitamin for Women Overall: Ritual Essential for Women Multivitamin 18+
• Best Multivitamin for Women Over 50: Ritual Essential for Women Multivitamin 50+
• Best Gummy Multivitamin for Women: Olly Women’s Multi
• Best Multivitamin for Women in Their 20s: Transparent Labs Multivitamin
• Best Organic Multivitamin for Women: Kaged Multivitamin
• Best Liquid Multivitamin for Women: Athletic Greens AG1
• Best Vegan Multivitamin for Women: Utzy Essentially-U
• Best Natural Multivitamin for Women: Legion Triumph
• Best Multivitamin With Iron for Women: Care/Of Women’s Essential Pack
• Best Chewable Multivitamin for Women: Olly Women’s Multi

Best Multivitamin for Women Overall: Ritual Essential for Women Multivitamin 18+

Crafted specifically for women aged 18 to 49, Ritual Essential for Women stands out as a clinically-backed, vegan multivitamin. This thoughtfully designed gluten-free supplement tops our list as the best multivitamin for women overall because it comprises only nine traceable ingredients to promote bone health, red blood cell formation, and antioxidant support.

Ritual Essential for Women was used in a 12-week trial, including 94 women, where it was shown to increase vitamin D levels by 43 percent and omega-3 DHA by 41 percent. (1) These findings were significantly greater than that of the placebo.

Vitamin D is essential for increasing the absorption of calcium, magnesium, and phosphate, minerals that help keep bones strong as you age. Bone health is essential for everyone as they get older, but it is especially crucial for women, who are more prone to osteoporosis. Omega-3 DHA is a polyunsaturated fatty acid that supports brain and heart health. Omega-3 DHA is especially important, considering that heart disease is the leading cause of death for women in the U.S. (2)

The supplement also contains vitamin E, which is common in multivitamins. Vitamin E is an antioxidant that fights against damage caused by free radicals. The buildup of free radicals in the body can lead to chronic diseases and accelerate aging. 

What makes Ritual Essential unique is its groundbreaking patented beadlet oil technology, a development that combines liquid and solid elements within each capsule. These capsules are designed for delayed release, amplifying the absorption of essential nutrients in the small intestine. 

One of our Breaking Muscle staff members tried Ritual Essential for Women and liked the pleasant mint smell and taste of the capsules. She noted that taking these pills was more preferable than a standard vitamin. The capsule is mid-sized and easy to swallow. 

What’s more, our tester found these to be gentle on her digestive system and said she experienced less stomach upset than other multivitamins she’s tried. 

RELATED: Best Magnesium Supplements

Best Multivitamin for Women Over 50: Ritual Essential for Women Multivitamin 50+

Ritual Essential for Women 50+ is designed to support healthy aging from within. Its formulation includes eight traceable vitamins and minerals for postmenopausal women experiencing changing nutrient needs. These multivitamins are free of gluten and major allergens. 

During and after menopause, there is a reduction in estrogen production, a key sex hormone. Diminished estrogen levels can disrupt the metabolism of lipids, resulting in increased body fat, muscle mass depletion, and elevated cholesterol levels. These conditions are linked to cardiovascular diseases and the development of fragile bones. Furthermore, as you age, you are more likely to be deficient in micronutrients like vitamin D and magnesium.

Essential for Women 50+ addresses these concerns with vitamin D, magnesium, boron, and vitamin K to prevent brittle bones and omega-3 DHA for a healthier heart. Taking omega-3s after menopause is especially important considering the increased risk of heart disease. Vitamin D and K also contribute to normal muscle function and may help improve strength. 

The delayed-release capsule (meaning it passes through the stomach more slowly before breaking down) is made with oily and dry components. The fat-soluble nutrients (omega-3 fatty acids, vitamins D, E, and K) comprise the oily filler, and the water-soluble nutrients (boron, magnesium, vitamin B12) are in the beads. The oil in the capsule will help the fat-soluble nutrients absorb.

Furthermore, they’re essenced with mint to enhance the taste. One customer review on the Ritual website says, “I love taking my multivitamins 50+ because it tastes delicious, smells fresh and it goes down easily.”

Best Gummy Multivitamin for Women: OLLY Women’s Multi 

If swallowing pills poses a challenge, consider a gummy like OLLY Women’s Multivitamin. This product offers 18 crucial nutrients that work together to promote immune support, strengthen hair and skin, and enhance physical and mental vitality. 

Key nutrients include B vitamins (including thiamin, riboflavin, and niacin) for energy production; vitamin C and zinc for immune health; biotin for strong hair, skin, and nails; and vitamin D to prevent bone density loss. Additionally, it’s a good source of vitamin E (100 percent DV) and A (50 percent DV), antioxidants that ward off free radicals. While some multivitamins include higher doses of vitamin A and E, this vitamin includes more than sufficient amounts to fill in dietary gaps. 

OLLY Women’s multis are available in only one flavor: Blissful Berry. Our expert product tester shares, “They smell kind of odd, but they taste pretty good.” She mentions that while they’re easy to chew and swallow, they do have a slight aftertaste. Luckily, she didn’t experience any stomach upset after taking these. 

Gummy vitamins usually contain added sugar, and these are no exception. Each serving size includes two grams of added sugar and contains 20 calories. Obviously, no one should sweat 20 extra calories. However, if you prefer a vitamin that doesn’t contribute to your carb count (this one includes four grams) and your daily calorie intake, then these might not be for you. 

At only $0.31 per serving, these multivitamins are impressively affordable, especially compared to Athletic Greens AG1 ($2.63 per serving) and Utzy Essentially-U ($2.23 per serving). If you’re looking for a good-tasting gummy vitamin that won’t break the bank, consider OLLY Women’s Multivitamin.

Best Multivitamin for Women in their 20s: Transparent Labs Multivitamin 

Transparent Labs Multivitamin is made to support active women and men. It’s an ultrapotent multivitamin that contains over 20 ingredients that support overall health and vigor. Transparent Labs recommends taking this dietary supplement with the first meal of the day to support optimal absorption. 

It’s not uncommon for women in their 20s to lack sufficient intakes of vitamin D, iodine, and vitamin B12. This multivitamin has these bases covered. You need vitamin D for a healthy immune system, iodine for an efficient metabolism, and vitamin B12 for making red blood cells. 

Furthermore, each serving contains more than 100 percent of the daily value of vitamins A, C, D, and K, which is more potent than most women’s multivitamins. Vitamin A supports eye health and vision. Vitamin C enhances the body’s ability to absorb nonheme iron (the type of iron that comes from plant foods) from foods like legumes and leafy greens. Vitamin D and K play an important role in building healthy bone tissue.

Furthermore, the Transparent Labs Multivitamin includes Chromax, a highly bioavailable form of chromium supported by 35 human clinical studies. Its benefits include improved weight management, body composition, appetite control, and cognitive health. (3)

Speaking of cognitive health, this multivitamin also contains a clinically effective dose of 300 milligrams of ashwagandha. Ashwagandha is an adaptogen that may improve memory and focus and reduce stress. Research indicates it may also improve physical strength and power. (4) Most multivitamins don’t include ashwagandha, so we give Transparent Labs extra points for this unique ingredient. 

Customer reviews about this product on the Transparent Labs website are overwhelmingly positive. One customer writes, “I like this multivitamin. I’ve noticed its effectiveness and it’s really light on the stomach even though the dose is 4 pills.” Another says, “Definitely noticed an improved mood, better sleep, & productive workouts!”

Best Organic Multivitamin for Women: Kaged Multivitamin 

Kaged Multivitamin is made with 21 nutrients derived from organic fruits and vegetables. It contains ideal doses — 100 percent of the daily value — of essential nutrients without flooding your system with more than what’s necessary. After all, it’s best to get most of your nutrients through the foods you eat.

Some multivitamins use synthetic forms of vitamins, and it’s unclear how well the body absorbs and uses them. Because the nutrients in Kaged Multivitamins come from organic produce, they may be more bioavailable (highly absorbable). 

Kaged multivitamin contains 18 milligrams (100 percent of the daily value) of iron. Many multivitamins omit iron because it can be harmful if consumed in excess (more than 45 milligrams daily). However, women are at a higher risk of iron deficiency than men due to blood loss during menstruation. Symptoms like fatigue, pallor, and breathlessness may indicate an iron deficiency, so if you are experiencing these symptoms, be sure to talk to your doctor.

Other nutrients in Kaged Multivitamins include B vitamins for energy production, magnesium for muscle recovery, and vitamins C and A to protect against illness and infection. 

Notably, this multivitamin includes aloe vera extract, a compound that may benefit bone health and potentially protect against diabetes, cancer, and heart disease. However, further research is required to substantiate these claims. (5)

Our Breaking Muscle product tester noticed that these capsules are thin and that you can start to taste them if they sit on your tongue. She said the pills were larger than other multivitamin capsules but not the largest she’d ever taken. Still, since a complete dose is two pills, she recommends taking them one at a time if you have trouble swallowing pills.

Best Liquid Multivitamin for Women: Athletic Greens AG1

Athletic Greens AG1 is a green powder packed with 75 nutrients to support gut health, aging, focus, energy, and the immune system. The company recommends mixing one scoop with eight ounces of water and taking it first thing in the morning on an empty stomach. If you dislike swallowing pills, you may find it much easier to drink your multivitamin supplement. 

AG1 contains all the essential nutrients for women, including B vitamins, vitamin D, vitamin E, and magnesium. These nutrients support brain health, cell growth, and energy production and reduce inflammation. Nutrients in AG1 are derived from superfoods, like spirulina, spinach, artichokes, and wheatgrass. 

In addition to the usual micronutrients, this once-daily supplement contains probiotics and prebiotics, which promote the healthy balance and growth of gut bacteria. Probiotics may enhance weight loss, immune health, and digestive health. (6) Inulin, a type of prebiotic fiber in AG1, may also improve digestive health, offer constipation relief, and improve the management of diabetes. (7) 

As if that’s not enough, AG1 is loaded with adaptogens, including ashwagandha, chlorella, green tea extract, and rose hips. Adaptogens are thought to help the body manage stress and restore balance.

Breaking Muscle’s Editor, Amanda Dvorak, has been taking AG1 for several weeks and says, “It has a gritty texture that I haven’t been able to get rid of regardless of how long I shake it.” She mentions that it leaves a foam on the top that doesn’t go away, which may deter those who are particular about food textures. Even so, she doesn’t mind the taste and says, “I do get a slight hint of pineapple, but otherwise, it tastes pretty neutral to me.” 

Amanda hasn’t experienced any negative side effects but also doesn’t feel like her energy levels, workout performance, or recovery have changed. Regardless, Amanda says, “On days when I’m on the go or when I’ve been traveling and not eating as well as I usually do, I like knowing that AG1 still covers my bases somewhat and delivers the nutrients I may be missing.”

Best Vegan Multivitamin for Women: Utzy Essentially-U

Utzy Essentially-U is an ultrapotent plant-based source of vitamins, minerals, and antioxidants made to enhance energy. Essentially-U contains over 20 vitamins and minerals, including thiamine, vitamin B6 (pyridoxine), and vitamin B12. B vitamins are essential for converting protein, fat, and carbs into energy that the body can use for various functions.

These vegan multivitamins also contain folate, a vitamin important for cell growth, metabolism, and pregnancy. Women who are or may become pregnant are advised to take folate to reduce the risk of birth defects in a baby’s brain and spine.

Furthermore, it follows a whole-food approach, utilizing a superfood blend containing apple, pomegranate, broccoli, ginger, turmeric, and aronia berry. These plant foods are known for boasting powerful antioxidants that reduce inflammation and protect cells from damage caused by free radicals. Antioxidants may help protect against cancer, diabetes, and heart disease. 

Essentially-U is made with Albion® chelated minerals, the gold standard in high-bioavailability minerals. This allows the product’s magnesium, zinc, selenium, and chromium to be highly absorbable to fill nutrition gaps and improve deficiencies.

These pills are large (the length of a quarter), so it may be difficult to swallow them. However, if you do get them down, Utzy claims they are easy on the stomach because they contain ginger, which may help reduce the possibility of nausea or stomach cramps.

Each serving is six capsules, with three taken in the morning and three at night. If you have pill aversion, you may not want to swallow this many pills a day. You should consider another multivitamin that requires fewer capsules per dose or comes in powder or gummy form.

Customers rate this product a 4.8 out of 5 stars on the Utzy website. One review says, “I love the product. I feel great and wake up invigorated and ready for the day!” Another customer writes, “I have more energy. Love that they use the highest quality ingredients.”

Best Natural Multivitamin for Women: Legion Triumph

Legion Triumph is an all-natural sport multivitamin formulated for women to improve health, performance, and mood. It’s made with clinically effective doses of 22 essential micronutrients as well as 10 herbs and extracts. 

Many multivitamins claim to “contain natural ingredients,” meaning some (but not all) of them are natural. With Triumph, every single ingredient is naturally sourced from plants and animals. This product doesn’t contain any artificial flavors or synthetic substances. 

Triumph is loaded with vitamins and minerals important for physical activity. It contains vitamin B6 for the breakdown of foods for energy, iron for oxygen delivery throughout the body, thiamine for the breakdown of amino acids, and magnesium for improved muscle function.

It’s a rich source of maca, grape seed extract, and coenzyme Q10 — ingredients that you won’t find in other multivitamins. The benefits of these ingredients include reducing anxiety, preserving joint health, reducing inflammation, and reducing the risk of heart disease. 

Each serving is eight capsules, so if you don’t like swallowing pills, this isn’t for you. Our expert tester only took the full serving for a few days before cutting back to just four capsules daily. Even so, she felt the combined magnesium and zinc may have improved her sleep. Otherwise, no noticeable effects.

The capsules have an earthy smell, common with many multivitamins. Although most customer reviews on the Legion website speak highly of Triumph multivitamins, some customers complain about the taste and size of the pills. 

Best Multivitamin with Iron for Women: Care/Of Women’s Essential Pack 

Care/Of Women’s Essential Pack includes four capsules consisting of a multivitamin, an iron pill, probiotics, and astaxanthin. The multivitamin contains 12 vitamins and minerals that support bone health, metabolism, and a resilient immune system.

This vitamin pack is truly designed to fill nutrient gaps. Most of the micronutrients in the multivitamin meet less than 100 percent of the daily value. This is because you are likely (hopefully) already getting those nutrients through the foods you eat, and you don’t need all the extra. 

Unlike most other multivitamins, this vitamin pack includes iron, a mineral that women are more likely to be deficient in due to menstruation. Women also have greater iron needs during pregnancy because the amount of blood in the body increases during that life stage. 

In addition to the iron pill, the multivitamin contains vitamins A, C, D, and E. These support vision, immune health, strong bones, and reduced inflammation. 

The pack comes with a probiotic pill to improve digestive and immune health. Probiotics are good bacteria that make up part of your microbiome and colonize in your large intestine. Probiotics help maintain a healthy balance of bacteria in the gut and fend off bad bacteria that make you feel sick.

Lastly, the pack comes with an astaxanthin capsule, intended to support brain, heart, skin, and eye health. Astaxanthin is a powerful antioxidant that protects cells from damage caused by free radicals.

Our expert tester had no problem swallowing the pills, as they weren’t too large. They don’t have much of a smell at all, possibly because they are wrapped separately and not sitting in a container with dozens of other capsules. She took these with food as recommended and didn’t experience any uncomfortable side effects. 

Best Chewable Multivitamin for Women: OLLY Women’s Multi 

OLLY Women’s Multivitamin is a gummy supplement that provides 18 nutrients for a stronger immune system, healthy hair and skin, and optimal physical and mental energy. It’s known for its great taste and affordability. 

In every serving, you’ll find a blend of B vitamins, including thiamin, riboflavin, and niacin, which help convert the foods you eat into energy. There’s also a boost of vitamin C, vitamin D, and zinc to fortify your immune system and biotin to promote the strength of your hair, skin, and nails. 

They are convenient to take anywhere, as you don’t need to worry about taking them with food or water. Our expert product tester noticed that they smelled a little odd but still tasted good. Although they’re easy to chew and swallow, they do have a slight aftertaste, but it wasn’t too bad. Our tester tolerated these well and did experience an upset stomach. 

OLLY Women’s Multivitamins include added sugar, as do most chewable vitamins. Each serving includes two grams of added sugar, which contributes to the calorie content of 15 calories per serving. These Blissful Berry multivitamins are free of artificial colors and flavors, using natural ingredients from carrot, blueberry, and chokeberry juices instead.  

Perhaps most impressively, these multivitamin gummies are only $0.33 per serving, which is much more affordable than many others that cost more than $1.00. 

What Are the Benefits of Taking a Multivitamin for Women?

Multivitamins formulated for women’s health can offer several potential benefits, as they are designed to support the unique nutritional needs that women encounter throughout different stages of life. Multivitamins may benefit women in the following ways:

• Fills potential nutrient gaps in the diet 
• Provides crucial nutrients for postmenopausal or pregnant women
• Supports the maintenance of strong bones as women age 
• Enhances skin, hair, and nail health 
• Helps maintain good vision and eye health
• Boosts energy production
• Supports mood and cognitive health 
• Strengthens the immune system
• Offers antioxidant protection 

Although multivitamins can be beneficial for many women, individual nutritional needs vary. Be sure to consult with your healthcare provider or registered dietitian nutritionist before starting a new supplement. 

Vitamins and Nutrients That Are Essential for Women

Women require specific vitamins and minerals to support their needs at different life stages. Essential vitamins and minerals for women include:

Folate (Folic Acid)

Women of reproductive age should take folic acid in a prenatal vitamin to help prevent birth defects, called neural tube defects, which happen during the first trimester. Outside of pregnancy, folic acid helps the body make blood cells and plays a role in DNA synthesis.

Vitamin B12

Vitamin B12 helps the body make red blood cells and helps the cells in the brain and nervous system work correctly. Women who are pregnant should take vitamin B12 to support the development of their growing baby. Vegans and vegetarians may need to supplement vitamin B12 since most of this nutrient is found in animal foods. Additionally, women over 50 may benefit from supplementing vitamin B12 because the body isn’t able to absorb it as well from food. 

Vitamin D

After menopause, women are at an increased risk of developing osteoporosis, caused by bone loss. Vitamin D is especially important for women over 50 because it’s needed for calcium absorption to help maintain bone density. Moreover, it helps fight off infections and illness by enhancing the immune system. 

Calcium 

Calcium works to protect and build strong bones and reduce the risk of osteoporosis. Calcium is stored in the bones, so when you don’t consume enough calcium through diet or a supplement, your body takes it from the bones, making them weak and brittle.

Iron 

Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Women who have menstrual periods need iron because it is lost through bleeding. Iron supplement needs may be greater during pregnancy because blood volume drastically increases. 

What To Consider When Buying a Multivitamin for Women

There are several factors to consider when choosing the best multivitamin for women. Take these into consideration to ensure you’ve found a high-quality product that fits your budget and dietary needs. 

Price

Price varies greatly among women’s multivitamins. Consider the price per serving to determine which supplements fit your budget. Affordable multivitamins are available for less than $1.00 per serving, while more expensive options cost more than $2.00. 

Individual Needs

Everyone has different needs depending on their life stage and medical history. Certain conditions and medications may require more or less of specific micronutrients. For example, someone taking blood thinners may need to avoid supplementing vitamin K because of its blood clotting action. Also, depending on if you’re pregnant or postmenopausal, your nutrient needs will change. 

Dosage

The recommended dietary allowance (RDA) is the average daily intake amount sufficient to meet the nutrient requirements of most healthy individuals. These recommendations change depending on age and life stage. Do not exceed the tolerable upper limit (UL) of any nutrient, as this can cause serious health complications. For example, taking too much iron could result in vomiting, diarrhea, shock, and even liver failure. 

Percent Daily Values

The %DV (daily value) shows you what percentage of a nutrient a product contains that’s recommended for a 2,000-calorie diet. All nutrients in a multivitamin don’t need to contain 100 percent of the DV because you get many of these nutrients through the foods you eat as well. Consider tracking your micronutrient intake on an app like Cronometer to see what nutrients you’re lacking. 

Form

Multivitamins come in gummy, capsule, and liquid or powder form. If you don’t like swallowing pills, steer clear of multivitamins with multiple pills per serving, like Legion Triumph. Gummy vitamins like OLLY Women’s Multivitamins are often easier to take but usually come with two to eight grams of added sugar per serving — not too significant but still worth pointing out if you like to watch your sugar intake.

Certifications and Third-Party Testing

Opt for multivitamins that are third-party tested. This verifies the ingredients in the product meet high-quality standards and don’t contain banned substances or other potentially harmful contaminants. 

Third-party certifications to keep an eye out for include NSF, USP, and Informed Choice.

Final Thoughts

Choosing the best multivitamin for women involves considering a variety of factors, like age, individual health needs, cost, and dosage. Whether you’re aiming to fill nutrient gaps in your diet, maintain strong bones, or improve your cognitive health, there are several options available for every woman’s unique needs. Ultimately, a balanced diet should provide the bulk of your vitamin and mineral needs, and multivitamins should complement, not replace, the nutrients obtained through whole foods.

Best Multivitamin for Women: Side-by-Side Comparison

FAQs

Research

1. Osburn SC, Roberson PA, Medler JA, Shake J, Arnold RD, Alamdari N, Bucci LR, Vance A, Sharafi M, Young KC and Roberts MD (2021) Effects of 12-Week Multivitamin and Omega-3 Supplementation on Micronutrient Levels and Red Blood Cell Fatty Acids in Pre-menopausal Women. Front. Nutr. 8:610382. doi: 10.3389/fnut.2021.610382
2. Leading Causes of Death. Centers for Disease Control and Prevention. Accessed September 21, 2023. Updated June 21, 2021. https://www.cdc.gov/women/lcod/2017/all-races-origins/index.htm 
3. Nutrition21. Chromax. Accessed September 21, 2023. https://nutrition21.com/chromax/ 
4. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. Published 2021 Feb 11. doi:10.3390/jfmk6010020
5. Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020;25(6):1324. Published 2020 Mar 13. doi:10.3390/molecules25061324
6. Ferrarese R, Ceresola ER, Preti A, Canducci F. Probiotics, prebiotics and synbiotics for weight loss and metabolic syndrome in the microbiome era. Eur Rev Med Pharmacol Sci. 2018;22(21):7588-7605. doi:10.26355/eurrev_201811_16301
7. Qin YQ, Wang LY, Yang XY, et al. Inulin: properties and health benefits. Food Funct. 2023;14(7):2948-2968. Published 2023 Apr 3. doi:10.1039/d2fo01096h

The post Best Multivitamins for Women, According to a Registered Dietitian appeared first on Breaking Muscle.

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Hey vegans, we have not forgotten about you! We understand that protein powder is generally geared towards whey users. However, there are plenty of plant-based options out there. Plant-based eating has been strongly correlated with reducing heart-related medical concerns, improving your glycemic control, and boosting your gut health. 

As a registered dietitian nutritionist with nine years of nutrition-related experience, I have been asked about vegan-friendly dietary supplements many times by clients. To make sure you get research-backed information when it comes to plant-based supplements, I want to share my recommendations with you on the best vegan protein powders available. I also want to encourage those who are not on a vegan diet to try these products out too. Following a plant-based diet is worth the hype it has been getting over the past few years.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Vegan Protein Powder

Because your Google search for the best protein powder supplement will flood your computer screen with hundreds of options, Breaking Muscle aims to consolidate those results and deliver a comprehensive go-to guide. We’re not pulling these dietary supplements out of a hat. We research them to make sure they may actually support your nutrition goals. Our team members have also tested over 75 protein powders, including more than a dozen plant-based protein powders.

During our testing and research process, we check out the following to make sure you get the best of what the market has to offer: affordability, taste, side effects, mixability, third-party testing, and ingredient formulation. Our team then uses a scoring system to deliver our top picks. We have you covered for powders that may support muscle gain, weight loss, and bodybuilding. For those who are more focused on dietary restrictions and taste, we also have options for the best-tasting, vanilla, chocolate, unflavored, and gluten-free vegan protein powders. 

Our Top Picks for the Best Vegan Protein Powder

• Best Vegan Protein Powder Overall: Transparent Labs Rice & Pea Protein Powder
• Best Tasting Vegan Protein Powder: Truvani Organic Vegan Protein Powder
• Best Vegan Protein Powder for Muscle Gain: Kaged Plantein
• Best Vegan Protein Powder for Women: Ritual Essential Protein Daily Shake
• Best Organic Vegan Protein Powder: Orgain Organic Protein
• Best Vanilla Vegan Protein Powder: Onnit Plant-Based Protein
• Best Chocolate Vegan Protein Powder: MyProtein Vegan Protein Blend
• Best Vegan Protein Powder for Weight Loss: Swolverine Plant Protein
• Best Vegan Protein Powder for Bodybuilding: Legion Plant+
• Best Unflavored Vegan Protein Powder: Bulk Supplements Soy Protein Isolate
• Best Gluten-Free Vegan Protein Powder: Vega Sport Premium Plant Based Protein

Best Vegan Protein Powder Overall: Transparent Labs Rice & Pea Protein Powder

A truly natural vegan protein powder, the Transparent Labs Rice & Pea Protein Powder gets our vote for best overall. It’s also our pick for the best pea protein powder for several reasons. Transparent Labs prides themselves on delivering products without all of the “artificial junk” that may be present in other protein powders. You won’t have to worry about unnatural flavors, artificial coloring, GMOs, or preservatives. This product is also gluten-free, making it a great option for those with gluten intolerance and/or celiac disease. 

We give the price per serving a 3.5 out of 5 stars since this protein powder is pretty average when it comes to affordability. The current cost per serving is $1.67, making it one of the more reasonably priced powders on our list.

Transparent Labs Organic Pea Protein gets a solid 4 out of 5 stars from our product testing team for its formulation. There are only five all-natural ingredients listed on its nutrition facts label: organic rice protein, organic pea protein isolate, natural flavor, Himalayan rock salt, and stevia.

My favorite part is that you can pronounce the ingredients, reinforcing the “all-natural” bit. Depending on which flavor you choose, the amount of calories, carbohydrates, and fats will vary slightly. The Chocolate flavor has 150 calories, seven grams of carbs, and 2.5 grams of fat. The French Vanilla flavor has 130 calories, two grams of fat, and three grams of carbs. The amount of protein per serving remains the same at a solid 24 grams. 

Since Transparent Labs Rice & Pea Protein Powder contains all-natural ingredients, some users report the smell as pungent. The odor, therefore, influences the flavor and can make the taste very artificial when mixed with just plain water. This seems to be the repeating pattern for those who supplement with the French Vanilla flavor, including our product tester. She only gave it 2 out of 5 stars. However, everyone raves about the Chocolate flavor in online reviews.

Both flavors blend well, leaving no clumps behind. Users have been adding it to pancake mix, almond milk, and protein smoothie bowls without issue. We noticed a slightly gritty texture and gave solubility 3.75 stars, but it wasn’t too off-putting. Our product tester also noted that it upset her stomach a little, but other customer reviews report no side effects. Transparent Labs Rice & Pea Protein Powder has 4.2 stars out of 5 on the company’s website, with 257 reviews at the time of this writing. 

Best Tasting Vegan Protein Powder: Truvani Organic Vegan Protein Powder

There is a lot of bias about finding a vegan protein powder that tastes good. Many people are under the impression that vegan products will taste like vegetables or be bland. That is far from the case for our top pick for best-tasting protein powder: Truvani Organic Vegan Protein Powder. 

Truvani holds one of the highest number of ratings I have seen on Amazon for protein powders. Out of more than 16,060 reviews, the product holds 4.3 out of 5 stars. Many users admit to being repeat customers and have never been disappointed with the flavor options. The most popular flavor is chocolate. I lost count of the number of users who said it has a rich, creamy chocolate taste that reminds them of a milkshake or dessert.

Many customers add this protein powder to oatmeal and protein shakes. Some interesting combos are the Chocolate flavor in banana bread, oat milk mixed with peanut butter spread and the Peanut Butter flavor, and Banana Cinnamon in pancake batter. If you want to get creative about more ways to incorporate the Truvani Organic Vegan Protein Powder into your daily routine, check out their website for access to free recipes and complimentary e-cookbooks. 

We are big on providing honest reviews here at Breaking Muscle, so I want to admit that we give the price per serving 1 out of 5 stars. It is admittedly one of the more expensive protein powders we have reviewed. For comparison, Truvani Organic Vegan Protein Powder is $2.50 a serving, while Bulk Supplements Soy Protein Isolate is only 73 cents per serving. However, there is a hassle-free 30-day “Love Our Product” guarantee that enables you to get a refund if you are not totally satisfied. 

Best Vegan Protein Powder for Muscle Gain: Kaged Plantein

The claim that you can not build muscle while eating plant-based is simply not true. As a registered dietitian, I have worked with several vegetarian and vegan clients who are very physically active and gain muscle with ease. This is achievable with vegan protein powders like Kaged Plantein, which delivers 25 grams of pea protein per serving, along with 4.5 grams of high-quality branched-chain amino acids and all nine essential amino acids. 

There are three branched-chain amino acids: leucine, isoleucine, and valine. BCAAS have been positively linked to decreasing recovery time after working out by mitigating muscle soreness and aiding in the repair of muscle tissue damage that routinely occurs during exercise. Leucine specifically has come under the microscope because of its potential effects on achieving desired weight goals and improving lean body mass composition (1)(2)

Our product testing team gave Kaged Plantein 5 out of 5 stars for its formulation. It has 150 calories, which is slightly higher than other vegan protein powders we’ve tried but still a standard amount. It also has two grams of carbs and four grams of fat.

Our tester appreciated that this low-carb vegan protein powder offers atypical flavor options like Banana Bread and Cinnamon Roll instead of the usual chocolate or vanilla offerings. These flavor options make mixing Kaged Plantein into baked goods all the more appealing. Who doesn’t want high-protein cinnamon rolls for breakfast?

Our team and online reviewers also agree that this product blends well. We had no complaints about its dissolvability when we mixed it in a shaker bottle, so we gave it 5 out of 5 stars for solubility.

Best Vegan Protein Powder for Women: Ritual Essential Protein Daily Shake

If you are on the hunt for a vegan protein powder that has a shockingly good consistency when blended, tastes great, and is packed with nutrients — look no further. Ritual Daily Shake 18+ scored high nearly across the board with our product review team members. They enjoyed the flavor, consistency, and how well it dissolved. However, great taste and solubility aside, the nutrients in this protein powder are what make it our top choice as the best vegan protein powder for women. 

This low-fat and low-carb powder offers 20 grams of protein, 150 milligrams of choline, three grams of iron, and 493 milligrams of l-methionine per serving. Choline is a nutrient that is particularly important for the proper uptake of omega-3 fatty acids. (3) Omega-3 is potentially responsible for improving fertility and pregnancy health, decreasing cognitive concerns like dementia (which are more common for women than men), and improving uterine blood flow. (4)(5)

The addition of methionine is useful due to its essential role in micronutrient pathways — in other words, it plays a huge role in the way we metabolize vitamin B6, vitamin B12, and folate. All three of these nutrients are particularly important for women of childbearing age. They assist in converting food to energy, making healthy red blood cells, and developing the nervous system during pregnancy. (6)

To reap the full nutrient benefits of Ritual Essential Protein Daily Shake, you can supplement with it in many ways. Most reviewers report ease of mixability in water, but you can definitely add this to other ingredients to boost your protein intake more. One of my favorite, most refreshing ways to make a high-protein snack is popsicles. Simply mix the vegan protein powder with pureed fruit, honey, lemon juice, and a pinch of salt, then throw it into pre-made popsicle molds and leave it to chill in the freezer. 

Best Organic Vegan Protein Powder: Orgain Organic Protein

Trivia time. Did you know that if a dietary supplement receives the USDA Organic certification, it means that it is also non-GMO? Obtaining this certification is no small feat, and manufacturers have to meet very specific requirements. This third-party verification is also a good way to know you can trust a brand when it comes to ingredient quality. Third-party testing is optional and shows that a company cares. 

Orgain Organic Protein is able to label their vegan protein powder as “organic” because it contains a minimum of 95 percent organic ingredients. (7) Its protein blend comprises organic pea, organic brown rice, and organic chia seed. It also has 10 other certified organic ingredients listed on its nutrition label, including organic acacia, organic rosemary extract, and organic high oleic sunflower oil. 

On the back of the container, you will notice a label that says “Certified Plant Based.” This means that Orgain Organic Protein has also undergone extra steps to ensure it is free of meat, eggs, and dairy products. 

Of 4,812 reviews at the time of this writing, this organic plant-based protein powder holds a 4.5 out of five-star rating on their website. It is difficult to say which flavor option is the most favorite among their online customers, as several reviewers state that you can’t go wrong with any of them. Many people report mixing it into water, almond milk, soy milk, protein shakes, smoothies, and overnight oats.

The few users who rated this protein powder low online report artificial sweetness as the main reason, presumably due to misconceptions about the xanthan gum it contains. However, xanthan gum does not contribute to the product’s sweetness. It is a food additive used to stabilize the protein powder. The powder uses stevia extract as a natural sweetener. 

RELATED: Best Organic Protein Powder

Best Vanilla Vegan Protein Powder: Onnit Plant-Based Protein

The Onnit Plant-based Powder is our top pick for the best vanilla vegan protein powder. It scored highly with our product review team, and users online seem to agree.

This product holds 4.3 out of 5 stars for quality and 4.1 out of 5 stars for value on the Onnit website. Full disclosure, our team gave the price per serving rating 1 out of 5 stars. At around $2.25 per serving, it’s one of the most expensive plant-based protein powders we tried. Other products like Transparent Labs Rice & Pea Protein Powder and Swolverine Plant Protein cost less than $2.200 per serving.

However, we gave it a 4 out of 5 for solubility. Reviewers who rate this product lowly on the Onnit site attribute their low scoring to its chalky texture once mixed. Our review team members noted a faint gritty mouthfeel as well but reported that it blended well overall. 

Our Breaking Muscle team and Onnit customers have a positive consensus on the side effects of this vegan protein powder. Most agree that there is no bloating or lingering gut discomfort that is sometimes reported with high-protein supplements.

One of my favorite recipe bases came from an Onnit Plant-based Protein powder reviewer. For a peanut butter cup-flavored drink, blend a scoop of vanilla-flavored protein powder with a scoop of peanut butter, a few ice cubes, and chocolate almond milk. 

Best Chocolate Vegan Protein Powder: Onnit Plant-Based Protein

Fellow chocolate lovers, we have not forgotten about you. And no, you are not having deja vu. Onnit Plant-based Protein powder is so tasty that it claims the spot for not only the best vanilla protein powder but also the best chocolate vegan protein powder. 

For only 110 calories, this protein powder packs a punch with 21 grams of protein for every 33.8-gram scoop. It is also low in carbs and fat, with three grams and 1.5 grams, respectively. The protein amount comes from a combination of pea protein concentrate, pumpkin seed protein powder, sunflower seed protein powder, and watermelon seed protein powder. At this time, it has a rating of 4.2 out of 5 stars on Onnit’s website. 

Customers report really loving the chocolate flavoring Onnit Plant-based Protein offers. They claim it is not overly sweet and has a rich taste. Our product tester also tried the Mexican Chocolate flavor and noted that it really did taste more unique than other chocolate protein powders she’s tried. She even said that it tasted like a dairy-free chocolate milkshake and rated it 4 out of 5 stars.

To nutritionally fortify your favorite desserts, try adding a scoop of this chocolate vegan protein powder to no-bake cheesecake bites, oatmeal protein balls, dark chocolate chip cookies, or frozen yogurt strawberry bark. 

Best Vegan Protein Powder for Weight Loss: Swolverine Plant Protein

We give Swolverine Plant Protein 5 out of 5 stars for its low-carb, low-fat, and low-calorie vegan formula. It wasn’t a competition when deciding which vegan protein powder should be crowned the best for weight loss. 

Swolverine Plant Protein contains 22 grams of pea protein isolate and 7.7 grams of pumpkin protein. Although the number of actual ratings is low on their website — only 44 reviews total — they are still crushing it with 98 percent of reviewers giving them 5 out of 5 stars.

Based on our testing experience, it blends well with a simple shaker bottle and water. While it was slightly grainy, it didn’t leave large clumps behind after blending.

It also tastes fantastic. Our team tried the Salted Caramel flavor and we have to say, it actually tastes like salted caramel. Many reviewers online also report mixing it with bananas and oatmeal, making high-protein peanut butter sandwiches with the Chocolate flavor (which is out of stock as of this writing), and blending it with plain ole oat milk. 

Since this protein powder has a manageable amount of calories (130), total fat (2.5 grams), and total carbohydrates (three grams) per scoop, it can easily fit into your weight loss plan. Check out the “Macronutrients” heading below for a more detailed explanation of how to calculate your daily calorie and macronutrient needs. 

RELATED: Best Supplements for Weight Loss

Best Vegan Protein Powder for Bodybuilding: Legion Plant+

Bodybuilding with vegan protein powder? If you nourish your body appropriately, plant-based proteins can absolutely assist you in bulking muscle mass and increasing strength. From a hearty dose of electrolytes to a high protein content, the Legion Plant+ vegan protein powder is our top choice for a bodybuilding supplement. 

To prevent dehydration and muscle cramps, Legion Plant+ offers 590 milligrams of sodium and 225 milligrams of calcium. Both of these minerals can be classified as electrolytes, and research supports their use during and after workouts to help maintain a good fluid status.

Scientists have found that our bodies have a greater response to self-regulating fluid during high-volume, moderate-intensity exercises (like bulking with bodybuilding) when compared to low-volume, high-intensity training. (8) This means that your body is more likely to use the electrolytes found in Legion Plant+ in an appropriate way to keep you hydrated when training at a moderate intensity. 

Of 1,162 verified purchase reviews, Legion’s vegan protein powder has 4.42 out of 5 stars. Customers especially enjoy the array of flavors, which they find unique and tasty.

Best Unflavored Vegan Protein Powder: Bulk Supplements Soy Protein Isolate

You would be surprised at how often I am asked for unflavored protein powder recommendations. Plant-based protein powders are notorious for their plant-like flavored aftertastes. Many companies add sweeteners to mask the protein’s flavor, but then users report that these products taste either too sweet or too artificial. To keep things simple, Bulk Supplements Soy Protein Isolate consists of only one ingredient: soy protein isolate. 

I have read thousands of nutrition facts labels by now, and Bulk Supplement’s vegan protein powder is one of the most interesting ones I have looked over. In one 30-gram serving, you will get 27 grams of protein, 110 calories, zero grams of fat, zero grams of carbohydrates, and 220 milligrams of sodium — all from isolated soy protein.

This specific type of protein introduces you to varying amounts of 18 amino acids that may assist in boosting your immune system, regulating your metabolism, increasing your muscle strength, building muscle, and keeping you literally standing upright. 

There are not a lot of reviews on their website online. However, based on the 58 ratings that are available, this protein powder is 4.7 out of 5 stars. The few reviewers who did not give a perfect 5 out of 5 reported that the flavor was too bitter for their liking. This is likely due to it having no added sugars or artificial sweeteners.

That said, several people stated that routine supplementation helped to improve their digestive tract health by decreasing bloating, promoting more regular bowel movements, and improving muscle mass. 

RELATED: Best Collagen Supplements

Best Gluten-Free Vegan Protein Powder: Vega Sport Premium Plant-Based Protein

Following a gluten-free diet does not mean you can no longer enjoy food. In fact, there are plenty of gluten-free nutrition products that taste great and nourish your body well. It was easy to choose our top pick for the best gluten-free vegan protein powder to help you live a gluten-free lifestyle: Vega Sport Premium Plant-Based Protein. 

Vega is known for delivering third-party tested, high-protein, very nutritious plant-powered protein powders. They have set the bar high with their gluten-free, non-GMO vegan protein powder. Available in five distinct flavors, reviewers are pleased with how well this vegan protein powder blends into baked goods, breakfast cereals, and on-the-go smoothies. Per their website, they meet the expectations of over 95 percent of their verified purchasers. 

Many users report that they have bought other plant-based, gluten-free protein powders before but feel like those products fall flat compared to Vega Sport Premium Plant-Based Protein. Like most plant-based protein powders, Vega also manufactures theirs with stevia. Users are pleased with this product not having a strong artificially sweet taste and not tasting like a plant by-product.

Customers report purchasing the mocha and vanilla flavor options. However, all of the flavor options available are reported to blend excellently into coffee, gluten-free bread products, and yogurt-based protein bowls. 

RELATED: Best Protein Powders for Muscle Gain

Benefits of Vegan Protein Powder 

Plant-based protein powder is packed with nutrients that are beneficial to your overall health and well-being. A few of the specific benefits vegan protein powder has to offer are: 

• Potential protective factors from major illnesses, such as heart disease, anemia, diabetes, poor bone density, and kidney disease 
• The ability to help you increase overall protein intake, which is especially useful for sports nutrition 
• Improved muscle mass and strength 
• Delayed onset of fatigue post-workout 
• Enhanced performance from better endurance 

Potential Side Effects of Vegan Protein Powder

The most common side effect of any protein powder is gastrointestinal (GI) tract discomfort. This can come in the form of gas, bloating, loose bowel movements, or stomach cramps.

Because all dietary supplements come with some amount of risk for upsetting the GI tract, check the label for any ingredients that you know upset your belly. This is especially important if you have any food intolerances or food allergies.

I generally recommend starting any new protein powder off in a small amount. For example, try supplementing with half of the recommended amount for the first two weeks and monitor your symptoms to see if you have any adverse effects. 

How Much Vegan Protein Powder Should You Take Every Day?

Protein powders should serve as a supplemental form of nutrition to your daily intake of whole-food protein sources and are not recommended as routine meal replacements. Try not to exceed more than a third of your daily protein needs in the form of powder supplementation. If your protein goal is 100 grams a day and you eat three times daily, you can incorporate ~33 grams of powder-derived protein into your diet a day.

Of course, there will always be extenuating circumstances, such as medical concerns like malabsorption, that will require a large volume of protein powder supplementation. If you are ever concerned about the amount of protein powder you are supplementing with, get with a registered dietitian nutritionist (RDN) to help you decipher what is appropriate for your individualized needs to ensure you are getting enough protein.

What To Look For in a Vegan Protein Powder

There are several things to consider when looking into vegan protein powder. Unlike whey protein powder, plant-based protein powders will have varied amounts of macronutrients — particularly carbohydrates — depending on the brand you decide to roll with. They tend to also be pricier than animal-based protein powders, so it’s important to take cost into consideration. Furthermore, third-party testing and certifications are some of the best ways to verify the product’s ingredient quality and integrity.

Macronutrients 

There are only three macronutrients — carbohydrates, fats, and protein. Before you determine the macro breakdown of your plant-based protein powder, it’s important to calculate how much of each nutrient to consume in a day.

To do this, break it down into numbers. Aim to get 10 to 35 percent of your total daily calories from protein, 45 to 65 percent from carbohydrates, and 20 to 35 percent from fat.

Since the amount of each macronutrient you need daily is very individualized, I recommend determining your daily calorie goal and calculating percentages for each macro from there. The macro breakdown of your protein powder will then depend on several factors:

• Any medical conditions. For example, those who have chronic kidney disease (and are not on dialysis) will want to aim for a lower protein content. However, those with any kind of wound or individuals healing from surgery will need an increased protein intake.
• Your level of exercise. You will need to adjust your protein and carbohydrate intake to account for how vigorous your workout is. The harder and longer you exercise, the more protein you need to heal those muscle micro-tears. You’ll also need more carbohydrates to restore muscle glycogen (the stored form of energy in the body). 
• Overall nutrition goals. The amount of protein you should consume daily will also depend on whether you want to lose body weight, gain muscle mass, or improve your post-workout recovery. 

Based on our experience of testing a dozen vegan protein powders, they have between 110 and 150 calories, up to three grams of fat, 20 to 27 grams of protein, and up to 10 grams of carbs per serving. By following the considerations above, you can narrow down your choice to a product with an ideal macro profile for you. 

Protein Source

Vegan protein powders should not have whey or casein protein derivatives. However, since they are plant-based, there is a wider array of protein sources when compared to animal-based protein powders.

Whether your product’s protein source is pumpkin seed, green peas, yellow peas, legumes, flaxseed, rice, or soy, the key thing to pay attention to is the amount of protein found in that powder. Since plant-based protein sources are less bioavailable for absorption than animal-derived protein, pick a vegan protein powder with at least 20 grams of protein per serving. This should offer the best support for your daily protein intake goals.

Other Ingredients

Some of us are not shopping for protein powders for the sake of increasing protein intake. In fact, many ingredients can make protein powders special.

For example, those with high cholesterol would benefit from a protein powder with a higher fiber content per serving from ingredients like psyllium husk or monk fruit. Those who may want to lower blood pressure should look for ingredients that contain potassium, such as flaxseed or pumpkin seeds. Products with added digestive enzymes and probiotics are excellent options for improving nutrient digestion and absorption. For immune system support, confirm your supplement choice meets your recommended daily amounts of vitamin C and vitamin E. 

Check out the back of the bottle for ingredients other than the source of protein (i.e., gluten, allergens, or artificial sweeteners) if you have a particular health goal in mind. I always encourage clients to individualize their dietary supplements (especially protein powder) to align with their nutrition and wellness goals. 

Flavors

I routinely have different flavor options of protein powder on hand because of the way I use protein powder. Self-fortifying products like baked goods, overnight oatmeal, whole grain cereal, and even iced coffee are different ways to incorporate protein powder into your daily routine if you get tired of mixing it with water.

Try and align the vegan protein powder flavor with what you want to add it to. This will ensure that the flavor profiles mesh well. For example, adding an unflavored option to cereal, a banana-flavored option to dark chocolate chip muffins, or a vanilla-flavored option to coffee will all work well. If you find the repetitive use of protein powder boring, I encourage you to blend it into a different product to increase that particular food or beverage’s nutrient profile to deliver greater health benefits. 

Certifications and Third-Party Verification

When it comes to dietary supplements, you will need to be somewhat of a detective. Since they are not regulated by the Food and Drug Administration (FDA), supplement certifications and third-party verification are super important. These extra testing parameters can provide you with peace of mind regarding your product’s ingredient quality and purity.

Third-party testing certifications like NSF Certified for Sport, USDA Certified Organic, and Informed Sport are all excellent ones to look for on your protein powder container. 

Final Thoughts

Vegan protein powders are here to benefit both the vegan and non-vegan populations. The push for plant-based nutrient intake has been ramping up for the past few years — and with good reason. Plant-based eating is strongly correlated with potentially decreasing the risk of developing chronic illness, recuperating quicker after exercise, improving muscle strength, and enhancing sports performance. 

If you do not have the time to personally test multiple vegan protein powders, use this review of the best vegan protein powders as a reliable, research-based guide. Our selection process is thorough, as we analyze cost, formulation, flavor, texture, mixability, side effects, and customer service satisfaction. We do not pluck random protein powders off the shelf. The vegan protein powders above made the cut for two main reasons: quality and researched ability to support a variety of nutrition goals. 

Best Vegan Protein Powder: Side-by-Side Comparison

FAQs

Research 

1. VanDusseldorp TA, Escobar KA, Johnson KE, et al. Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise. Nutrients. 2018;10(10):1389. doi: 10.3390/nu10101389
2. Komar B, Schwingshackl L, Hoffmann G. Effects of leucine-rich protein supplements on anthropometric parameter and muscle strength in the elderly: A systematic review and meta-analysis. J Nutr Health Aging. 2015;19:437–446. doi: 0.1007/s12603-014-0559-4
3. Korsmo HW, Jiang X, Caudill MA. Choline: exploring the growing science on its benefits for moms and babies. Nutrients. 2019;11(8):1823. doi: 10.3390/nu11081823
4. Ammann EM, Pottala JV, Robinson JG. Ertyrhocyte omega-3 fatty acids are inversely associated with incident dementia: Secondary analyses of longitudinal data from the Women’s Health Initiative Memory Study (WHIMS). PLEFA. 2017;121:68-75. Doi: 10.1016/j.plefa.2017.06.006
5. Lazzarin N, Vaquero E, Exacoustos, et al. Low-dose aspirin and omega-3 fatty acids improve uterine artery blood flow velocity in women with recurrent miscarriage due to impaired uterine perfusion. Fert and Ster. 2009;92(1):296-300. doi: 10.1016/j.fertnstert.2008.05.045
6. redruello-requejo m, carretero-krug a, rodríguez-alonso p, et al. dietary intake adequacy and food sources of nutrients involved in the methionine-methylation cycle in women of childbearing age from the anibes spanish population. Nutrients. 2021;13(9):2958. doi: 10.3390/nu13092958
7. About Organic Labeling. U.S. Department of Agriculture. https://www.ams.usda.gov/rules-regulations/organic/labeling#what%20requirements. Accessed September 21, 2023. 
8. Boone CH, Hoffman JR, Gonzalez AM, et al. Changes in plasma aldosterone and electrolytes following high-volume and high-intensity resistance exercise protocols in trained men. Journ of Stren and Cond Res. 2016;30(7):1917-1923. doi: 10.1519/JSC.0000000000001276

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Coming off a clutch performance in Dubai that clinched him a spot in the 2023 Mr. Olympia lineup, Terrence Ruffin has a chance to remind everyone why he’s considered one of the top competitors in the Classic Physique division. The 2022 Arnold Classic winner officially earned a trip to Orlando, FL by taking home the Classic Physique title at the 2023 Dubai Pro on Sept. 24, 2023, putting him on track to walk across the stage during the Nov. 2-5 weekend.

While Ruffin faces an uphill battle to beat out four-time champion Chris Bumstead, he took a step in the right direction by teaming up with someone who’s reached the top of the mountain before: Brandon Curry. Ruffin shared highlights of his delt-focused training session with the 2019 Mr. Olympia Men’s Open champion in a vlog posted on his YouTube channel on Oct. 4, 2023.

With both bodybuilders looking to bounce back from disappointing showings at the 2022 Mr. Olympia contest (Curry finished fourth in the Men’s Open while Ruffin finished sixth in Classic Physique), the session included both muscle-building exercises and insightful discussions that show the physical and mental toughness it takes to compete at the highest level.

After a quick greeting, their workout begins at the :20 mark of the video.

Single-Arm Bent-Over Cable Lateral Raise

Curry started the shoulder-based session with bent-over cable lateral raises. Maintaining a neutral spine and a slight bend in his knees, he emphasized staying as long as possible with his arm during the movement. After performing several warm-up sets on each side, Ruffin and his workout partner ramped up the intensity.

Trainer Amer Kamra pushed both bodybuilders to complete sets of 15 reps, providing some assistance to maintain a full sweeping motion. During this first exercise, Curry highlighted how most delt movements don’t put a full stretch on the muscle, which limits muscle growth potential. At one point, Kamra had Ruffin go with a lighter load — a programming decision he expounded upon later in the workout.

“We start with rear delts: two warm-up sets, then we go two top sets,” Kamra explained. “If he didn’t get the first top set, we reduce the weight and we go back-off sets.”

Single-Arm Rear Delt Machine

After using cables for their first exercise, Curry and Ruffin moved on to the rear delt machine. Rather than sitting with their chest against the pad, the bodybuilders sat sideways, which provided more range of motion to build what Kamra described as “3D” shoulders.

Ruffin’s muscular endurance was put to the test during this time. He completed sets ranging between 12-15 reps that pushed him to stretch and contract his rear delts until the point of near-failure.

Lateral Raise Machine

Next, the Olympia-bound duo targeted their side delts on the lateral raise machine. Curry’s sculptured shoulders particularly popped during this exercise.

However, even the former Mr. Olympia winner faced the painful reality of repeatedly performing lateral raises when he finished one of his sets and quickly leaned on a nearby machine to catch his breath. Ruffin wrapped up with a final set that clearly taxed his side delts and traps.

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Seated Shoulder Press

As the group transitioned to the plate-loaded shoulder press machine, Kamra let Curry and Ruffin know they would have to perform three “normal” sets, followed by a drop set. Starting with a 20-kilogram plate on each side, the IFBB pros progressed through several sets of this prime shoulder-building exercise.

Ruffin got a bit of a rude awakening from this part of the workout. After completing 12 reps with 35 kilos loaded on each side, he followed up with a drop set that left him humbled, to say the least.

“First day back and they’re whipping my ass,” Ruffin said.

Curry showcased his impressive combination of strength and stamina by working with a significantly heavier load to wrap up this part of the session. Kamra pushed the Nashville native to complete 15 reps with what appeared to be 90 kilograms loaded on each side, followed by a drop set of 12 reps with 40 kilograms.

Cable Rope Front Raise

Going back to the cables for rope front raises gave Curry and Ruffin another chance to round out their shoulders. In addition, it provided them an opportunity to talk about life away from bodybuilding. Working at a more relaxed pace, they completed rounds of this front delt-focused movement while discussing the how to achieve a balance between bodybuilding and being present for family and other obligations.

“The more you can keep an understanding that these struggle times are going to come, we live in reality, let’s try to plan appropriately,” the 40-year-old Curry explained. “If you have these false expectations or this perfect reality that ain’t going to come, then that’s where you run into roadblocks.”

Kramer brought things back into focus by challenging the bodybuilders to work through five sets at a lighter weight before moving on to the last exercise.

Dumbbell Lateral Raise

The workout ended with a classic bodybuilding move: dumbbell lateral raises. Both Curry and Ruffin initially used lighter weights to achieve a huge upper-body pump. Kramer then had each man complete three straight sets of 10 reps with progressively heavier dumbbells.

Olympia-Level Shoulder Workout

If you’re aiming for that “boulder for shoulders” look, this workout will provide an excellent stimulus. Working in the 12-15 rep range and utilizing drop sets has the ability to deliver effective results, especially if you pair this type of training protocol with a muscle-building diet.

• Single-Arm Bent-Over Cable Lateral Raise
• Single-Arm Rear Delt Machine
• Lateral Raise Machine
• Seated Shoulder Press
• Cable Rope Front Raise
• Dumbbell Lateral Raise

Although their 2022 Olympia experience didn’t go as planned, Ruffin and Curry look poised to perform better when they step on stage at the Orange County Convention Center. After all, based on their post-workout posing session, both men boast impressive physiques that make them worthy contenders in their respective categories for the 2023 Mr. Olympia show.

Featured Image: Ruff Diesel / YouTube

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Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. Coming off four consecutive first-place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.

Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.

Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.

Meal 1

• Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree

Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.

After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.

Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat

Meal 2

• 200 grams (1 ⅛ cup) white rice
• 180 grams (6.3 ounces) white fish
• Shredded lettuce
• Sliced cucumbers
• Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”

Macros: 450 calories, 58 grams of carbs, 46 grams of protein

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Meal 3 – Pre-Workout Meal

• 200 grams (1.5 cups) white potato
• 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.

Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.

Macros: 360 calories, 40 grams of carbs, 45 grams of protein

Meal 4

• 200 grams (seven ounces) white fish
• White rice
• Broccoli slaw
• Shredded lettuce
• Sliced baby cucumbers

In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.

Macros: 434 calories, 57 grams of carbs, 40 grams of protein

Snack

• “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.

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Meal 5

• 200 grams (seven ounces) wild-caught cod
• 150 grams (three-fourths cup) white rice
• Shredded lettuce

Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.

Meal 6

• 200 grams (seven ounces) steak

Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.

Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat

Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.

Featured Image: Chris Bumstead / YouTube

The post Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia  appeared first on Breaking Muscle.

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Two years after Canadian strongman Kevin Fast captivated a live television audience by pulling a 28,850-pound New York City public bus down Manhattan’s West 67th Street, Australian standout Jordan “Biggie” Steffens has officially made that historic achievement look rather ordinary. On Sept. 28, 2023, Guinness World Records announced that Steffens broke the record for the heaviest vehicle pulled with the upper body.

No stranger to showcasing his rare strength and power, the 33-year-old didn’t just edge out Fast, either. Instead, Steffens raised the bar significantly by successfully pulling a 44,753-pound hydraulic crane a distance of 16.4 feet to set the new world record.

A native of Adelaide, South Australia, Steffens smashed the previous mark by 15,903 pounds (7,213 kilograms) after spending six months specifically preparing for the event. Because Guinness World Records rules stipulate that a challenger must be in a seated position, he focused his training efforts on his back and arm muscles.

Steffens has spent quite a bit of time working on developing upper-body strength and endurance over the last few years. After all, he had to overcome a ruptured left biceps in 2019 that required 12 weeks of surgery and rehab. The strength coach and decorated strongman competitor suffered the same injury in his right biceps in 2021, which forced him to “start at square one and rebuild” yet again.

Thanks to a support network of healthcare professionals, Steffens put himself on a path to pull off the record-setting feat. And as if doing it once wasn’t enough, he performed the stunt again at the 2023 Royal Adelaide Show, raising just over $25,000 for the Starlight Children’s Foundation by pulling a giant purple crane aptly named “Barney.”

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Steffens started his career at the age of 21 before retiring from competitive strongman in 2018 to shift his focus to performance-based events like plane pulls, train pulls, and crane pulls. And just like the enormous vehicles he works with, he requires a tremendous amount of fuel for optimal performance.

“What a normal person has daily for their man dinner, I have every three hours,” Steffens said.

A typical breakfast includes six to eight eggs, four pieces of toast, fruit, and a protein shake. Every three hours after that, Steffens eats a meal consisting of a portion of chicken, beef, lamb, fish, or kangaroo, some vegetables, and a large serving of rice or pasta. Following that type of nutrition plan provides the decorated strongman with sufficient protein for muscle growth and recovery, as well as carbohydrates to support high-intensity activities that are anaerobically demanding.

Expect Steffens to continue with that approach as 2023 comes to a close. Despite owning two Guinness World Records titles (he achieved the fastest 20-meter by a three-person tower with fellow Australians Shani Stephens and Josh Strachan in 2021), he has “big plans” in the coming months to take on other challenges and raise more money for charity.

And as long as he stays healthy, don’t be surprised to see Steffens set another world record sooner than later.

Featured Image: Jordan Steffens / Instagram

The post Australian Strongman Smashes World Record by Pulling 44,753-Pound Crane appeared first on Breaking Muscle.

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Research of the Week

Mechanistic link between low zinc and diabetes.

No link between red or processed meat and pancreatic cancer.

Of the carbs, fruit and non-starchy vegetables are linked to the least weight gain; starch and sugar the most..

Exercise for depression works.

How LEDs affect nutrient levels in kale..

New Primal Kitchen Podcasts

Primal Kitchen Podcast: So What’s Your Gut Telling You?

Primal Health Coach Radio: Rebecca Tracey

Media, Schmedia

The New Yorker examines the carnivore movement.

Interesting Blog Posts

A genocide you don’t hear much about.

Social Notes

Why you need to soak up as much sun as you can.

Everything Else

Takedown of the new Nordic Nutrition Recommendations.

Things I’m Up to and Interested In

Cool supplement to consider: Curcumin for blood glucose indices.

Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies.

As I’ve said: Lab grown meat is never going to take off.

Important: The scientist who thinks she knows why testosterone levels have fallen worldwide.

Nice results: Older dialysis patients respond well to cluster set strength training (aka rest pause training).

Question I’m Asking

How is your exercise changing as the weather changes?

Recipe Corner

• Lemon garlic chicken.
• Basic sautéed mushrooms.

Time Capsule

One year ago (Sep 23 – Sep 29)

• How to Manage Shift Work—How to do it.
• How to Work Out with a BOSU Exercise Ball—What to do.

Comment of the Week

“‘Per the cat study-
my experience with my cat Shiva-
she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!“

-Nice tale of a decidedly non-vegan cat.

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Fresh off a first-place finish at the 2023 Europa Pro Championship, Regan Grimes has quickly shifted his focus back in a familiar direction. By narrowly edging out Nathan de Asha for the Men’s Open title on Sept. 17, Grimes punched his ticket to the 2023 Mr. Olympia contest.

Of course, the Canadian-born IFBB pro is no stranger to competing on the biggest stage in the sport. But after placing 15th in the Men’s Open division in each of his first two trips and skipping the 2022 Olympia to pack on more muscle, Grimes has plenty to prove.

With the 2023 Olympia scheduled for Nov. 2-5, he officially kicked off his prep by posting a training vlog on his YouTube channel on Sept. 26, 2023. Grimes’ grueling back and biceps workout begins around the 1:25 mark.

A busy travel and training schedule won’t stop Grimes from doing everything possible to get in prime shape for his third Mr. Olympia appearance. Clearly successful in his muscle-building efforts over the last year, he began his workout by focusing on his lats.

Cable Rope Pullover

Grimes started the session with three sets of a back day staple: the cable rope pullover. He specifically noted that his goal was to “get some blood in the back” in preparation for the ensuing exercises. Grimes also highlighted the use of short rest periods of about 90 seconds, which provides sufficient time for one training partner to complete a set while the other recovers.

During the initial phase of the workout, he also addressed his ongoing rivalry with de Asha, who finished ahead of Grimes at the 2023 Flex Weekend Pro Men’s Open Show on Sept. 10, 2023.

“He beat me fair and square in Italy. I came back and beat him in Spain, and that’s all there is too it,” Grimes said. “I’ve competed against Nathan three times. I beat him twice, he beat me once. I’ll see you again in six-and-a-half weeks.”

Assisted Pull-Up

Next, Grimes and his training partner made their way over to the assisted pull-up machine. Utilizing wrist straps for support, he grabbed the pull-up bar at its widest point to provide maximum stimulation for his lats.

He worked to the point of failure, finishing with partial reps on his final set.

Chest-Supported Row

Grimes made his over to the free weights for several sets of a chest-supported row (t-bar row). He began with two 45-pound (20-kilogram) plates, keeping his head in a neutral position as he squeezed his lats, rear delts, and traps at the top of the movement. Grimes added another 45-pound plate for his last set.

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Single-Arm Lat Pulldown

The 2023 Mr. Olympia contestant took his workout in a slightly different direction by training his arms independently on a iso-lateral lat pulldown machine. Grimes didn’t show much footage of this exercise, but he did show some humility by admitting he was too heavy at his last show and that shaving “another five to six pounds off” would help squash any controversy about where he stands.

“I feel like I got enough size,” Grimes explained. “The body is way more impressive when it’s in a crazy condition. You look bigger, actually, with less weight.”

Single-Arm Super Low Row

The penultimate back exercise of Grimes’ workout was another isolation movement: the super low row. Working with a pair of 45-pound plates per side, he took a staggered stance, keeping his chest against the pad as he pulled his elbow back and contracted his lower lat muscles. Not only did Grimes deliver clean reps, but he also he delivered useful insight into his nutrition protocol.

For intra-workout fuel, the Canadian native drank a mix of 20 grams of amino acids with 15 grams of carbohydrates from Yamamoto Nutrition GlycoBol. Grimes, who entered the workout having eaten two no-carb meals and one meal with carbs, said his post-workout protein shake also includes 10 grams of glutamine (which helps recovery) and 10 grams of creatine, which has been shown to help promote muscle growth and volume.

Back Extension

Grimes finished with weighted back extensions to target his erector spinae muscles. Holding a 45-pound plate, he extended his body forward as far as possible before arching backwards at the top of each rep. Grimes also performed a variation that included an abdominal crunch at the bottom of the movement for the ultimate test of core strength and endurance.

Close-Grip Biceps Pulldown

A four-part biceps workout began with close-grip biceps pulldowns. While many lifters typically try to keep their arms out of this movement to focus on maximum lat engagement, Grimes encouraged the exact opposite.

He kept the range of motion much smaller, pulling down to just above a 90-degree angle to keep full tension on the biceps from the insertion point to the elbow.

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A post shared by REGAN GRIMES (@regangrimes)

Preacher Curl Machine

Grimes moved on to the preacher curl machine for several sets of this classic bodybuilding exercise. After putting both of his biceps through some pain, he performed isolated reps with each arm as a finisher.

Seated Dumbbell Biceps Curl

With the session nearly complete, Grimes hammered his biceps again with another curl variation. Working with 30-pound dumbbells, he held his arm at a 45-degree angle away from his body and methodically curled and contracted his biceps to achieve a huge pump.

Cable Curl

Finally, Grimes ended his workout where it started. This time, he swapped out the rope for a handle to perform single-arm cable curls. Employing a pronated (palms-down) grip allowed Grimes to get a great stimulus for both his biceps and his brachialis.

Complete Back and Biceps Workout for Muscle Growth

While Grimes didn’t provide a specific number of sets or reps, there’s no doubt his workout will get the job done. Here’s a full rundown of the exercises performed:

• Cable Rope Pullover
• Assisted Pull-Up Machine
• Chest–Supported T-Bar Row
• Single-Arm Lat Pulldown
• Single-Arm Super Low Row
• Back Extension
• Close-Grip Biceps Pulldown
• Preacher Curl Machine
• Seated Dumbbell Biceps Curl
• Cable Curl

Just weeks removed from securing a spot in the 2023 Mr. Olympia lineup, Grimes has momentum on his side. Noticeably bulkier than in years past, he must be diligent with his diet and conditioning during contest prep. If he stays on course, though, Grimes certainly looks capable of making everyone forget about those 15th-place finishes in 2020 and 2021.

Featured Image: Regan Grimes / YouTube

The post Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout appeared first on Breaking Muscle.

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When stretching and foam rolling aren’t enough to ease post-workout muscle soreness, a massage gun can help provide some relief. The best massage gun is designed to help reduce lactic acid buildup, promote recovery after a tough training session, and increase blood flow to sore or tender areas. It can also temporarily increase your range of motion before you even begin your workout.

I’m in my mid-thirties and work out hard four to five days a week, so I know the value of using a good massage gun to help with my recovery. In addition to my trusty foam roller, I use a massage gun several days a week to ensure my muscles are always feeling their best. Having been a fitness writer for almost three years, I have also spent countless hours researching the best massage guns and have become intimately familiar with features like stall force and amplitude. In the roundup review below, I compile all of that information to bring you the top 10 massage guns on the market.

How We Chose the Best Massage Guns

The Breaking Muscle team has tested more than a dozen massage guns over several months, using them before and after workouts, in between sets, and at random times throughout the day when we needed relief from achy muscles.

After testing each product, we utilized a proprietary scoring system to rate it on a scale of one to five (one being the worst, five being the best) in various categories, such as percussions per minute (PPMs), amplitude, decibels, portability, available attachments, and overall value. We then combined those individual rankings to give each device an overall score and narrowed down our list to the best of the best.

Our Top Picks for the Best Massage Guns

• Best Massage Gun Overall: Therabody Theragun Pro
• Best Massage Gun on Amazon: Ekrin Athletics Bantam Mini Massage Gun
• Best Massage Gun Under $100: Sportneer Massage Gun
• Best Massage Gun Under $50: OLsky Massage Gun
• Best Massage Gun for Runners: REP Rapidstrike Massage Gun
• Best Mini Massage Gun: Therabody Theragun Mini
• Best Deep Tissue Massage Gun: Ekrin Athletics B37 Massage Gun
• Best Massage Gun for Back Pain: Therabody Theragun Pro
• Best Handheld Massage Gun: Hyperice Hypervolt Go 2
• Best Massage Gun for Athletes: Hyperice Hypervolt

Best Massage Gun Overall: Therabody Theragun Pro

The Theragun PRO tops our list as the best massage gun overall due to its ergonomic design, ability to deliver a powerful massage, fast charging, and relatively quiet operation.

The Theragun PRO is currently in its fifth generation. Like the previous iterations and other models like the Theragun Prime, it has a triangular-shaped, ergonomic handle. At 2.76 pounds, it’s about a quarter of a pound lighter than the fourth generation, making it even easier to hold and use.

Additionally, the fifth generation Theragun PRO is 20 percent quieter than the fourth generation. You can use it while catching up on your favorite TV shows at night or at the gym without disrupting the other members. At its highest speed setting, it’s about 66 decibels, which is quieter than a washing machine or dishwasher.

The speed settings are also the same between the fifth and fourth generations. The Theragun PRO has five speeds ranging from 1,750 to 2,400 PPM. The stall force of 60 pounds and the amplitude of 16 millimeters are also the same between the two iterations. These specs make it one of the most powerful massage guns we’ve tested. While it may be too much for beginners or the average person, it can be beneficial for elite athletes or those who put their bodies through frequent, intense workouts.

The Theragun PRO comes with Bluetooth connectivity, so you can use it with the Therabody app to sync personalized recovery routines to the device. You can choose routines to follow before or after activities such as running or strength training; to address muscle tension in specific areas, like the glutes; or to relax before going to bed.

The app also includes video instructions and tells you how long to massage each area for enhanced muscle recovery. If you’ve never used a massage gun before, following the app’s guidance can help ensure you’re targeting your muscles effectively.

However, one drawback (and one of the only changes from the fourth generation that we don’t like) is that the fifth generation Theragun PRO only comes with one battery. The battery life between the two generations is the same at 150 minutes, but since the fourth generation came with two batteries, you could essentially get up to 300 minutes of use.

That said, the battery on the fifth generation can be charged with a USB-C cable, so it does charge faster than the fourth generation (about 75 minutes versus 125 minutes when charging the fourth generation on a charging station).

RELATED: Best Rowing Machines

Best Massage Gun on Amazon: Ekrin Athletics Bantam Mini Massage Gun

You can find dozens of massage guns on Amazon, but consider the Ekrin Athletics Bantam Mini Massage Gun one of the best. It’s quiet, has an impressive stall force for a massage gun of its size, comes with a decent battery life, and is easy to travel with.

Our product tester gave the Bantam Mini 4 and 5 stars, respectively, for the handle and battery life. She liked the handle’s slim design and rubberized grip and found it easy to reach all the muscle groups she wanted to massage, including the upper back. Based on her testing experience, the six-hour battery life listed on the website was accurate. She also appreciated how the battery indicator lit up in different colors based on how much battery is remaining (blue for 80 percent full, purple for 60 to 80 percent, solid red for between 20 and 60 percent, and blinking red for less than 20 percent).

At just 33 to 55 decibels, the Bantam Mini is quieter than an electric toothbrush, which is around 60 decibels. You can easily use it while watching TV or in the presence of others without annoying them. 

We also like that the Bantam Mini has USB-C charging capabilities. It comes with a charging cable, but if you lose it, you can use any USB-C charger you probably already have at home. Plus, you can charge it multiple ways, whether you want to plug it into the wall with a charging cube (which it doesn’t come with) or plug it into your laptop. The various options you have for charging it mean you’ll rarely have to worry about it not having any juice left.

The Bantam Mini comes with four attachments (flat, bullet, fork, and round) — more than the three attachments you’ll get with other mini massage guns, such as the Theragun Mini, but fewer than the six you’ll get with larger massagers, like the Sportneer Massage Gun. Still, the attachments it does come with are pretty standard and will allow you to massage nearly all of the main muscle groups in the body.

Compared to the Theragun Mini’s 12-millimeter amplitude and 20-pound stall force, the Bantam Mini only has a 10-millimeter amplitude but boasts a 35-pound stall force. We gave it 5 out of 5 stars for the stall force but only rated it 3 out of 5 stars for the amplitude. Our expert product tester, who’s also a certified personal trainer and CrossFit Level 1 Coach, says the amplitude is just average (or slightly above average, at best) for mini massage guns.

However, the lower amplitude and stall force may not be a concern if you don’t use massage guns often or prefer a less intense massage. Other customers are satisfied with the power the Bantam Mini provides. One reviewer says, “The Bantam might be small, but it really performs – so much so that I now only use the Bantam. The Bantam’s ~10mm amplitude, 3200 ppm speed, and the 35 lb stall speed feels great on tired and sore muscles.”

The Bantam Mini comes with a carrying case that is just seven inches when measured diagonally. If you want to travel with it, it shouldn’t be too hard to find space in your luggage for it, even if you pack it in a small carry-on bag. The hard outer shell should also keep it protected if your suitcase gets jostled around.

One of the areas the Bantam Mini falls short is the speed settings. The Breaking Muscle staff member who tested it only gave the speed settings 3 out of 5 stars. While she says they’re suitable for a mini massage gun, the three fixed speeds (2,000, 2,600, or 3,200 PPM) are fewer than what you’ll find on bigger massagers, such as Ekrin Athletic’s larger model, the B37 Massage Gun.

RELATED: Best Resistance Bands

Best Massage Gun Under $100: Sportneer Massage Gun

Technically, the price of the Sportneer Massage Gun as of this writing is $120, but Amazon is offering a $20 coupon, putting it right at the $100 mark. You can also sometimes find it at a discounted price around the holidays and other major shopping periods, like Prime Day. It’s still one of the best budget massage guns available for that reason.

The Sportneer Massage Gun comes with six massage heads, which is standard for regular-sized massage guns. What helps it stand out is that two of the massage heads are chrome. You can heat them in hot water or put them in the freezer to elevate your massage experience. You can even use them with essential oils or CBD oil. These are great additions because not even high-end massage guns like the Theragun PRO come with metal massage heads. We gave it 4.75 stars out of 5 for this versatility.

Our product tester also gave it high marks for the six speed settings. These are more than most massage guns in this price range offer, but it does mean there’s a larger variance between speeds.

At 30 to 45 decibels, it’s quieter than other massage guns that are about the same size and don’t provide as many PPMs. For comparison, the Theragun PRO only goes up to 2,400 PPM and is 66 decibels at the highest setting. The Sportneer Massage Gun goes up to 3,200 PPM. Our product tester said it was the quietest massage gun she’s tested. Several customer reviews agree, with one saying, “It…is pretty quiet at the moderate speeds we use and the vibration that travels to your hands from holding it is acceptable for the amount of massaging it’s able to put out.”

Weighing 2.3 pounds, it’s not the most portable massage gun. The included carrying case is a nice touch, but we didn’t think it was anything special. We gave this massage gun 2.75 stars for overall portability and 3 stars for the carrying case. If you travel often and want a massage gun that’s less bulky, a smaller option like the Theragun Mini or Ekrin Athletics Bantam Mini may be a better choice.

Furthermore, considering the size of the Sportneer Massage Gun, we didn’t find the 40-pound stall force and 11-millimeter amplitude impressive. Other options like the Ekrin Athletics B37 weigh about the same but have a 56-pound stall force and 12-millimeter amplitude. Still, the specs are decent for a budget-friendly massage gun and would be sufficient for those who don’t need an intense massage.

Unlike other massage guns with a triangular handle, the Sportneer massage gun has a straight handle, which could make targeting areas like the upper back more challenging. However, the handle has a 45-degree angle to help with that. Our product tester also noted that she had no trouble wrapping her small hands around the handle and liked the soft-grip rubber coating. She rated the handle 3 out of 5 stars.

Sportneer claims this massage gun has up to seven hours of battery life. Based on our testing, we think this is accurate. We used it when it was fully charged for 15 to 20 minutes a day for a week — just over two hours total — and the battery still had plenty of juice.

RELATED: Best Home Gym Equipment

Best Massage Gun Under $50: OLsky Massage Gun

If you’re looking for an ultra-budget-friendly massage gun, the OLsky Massage Gun could be for you. For less than $50, you get a quiet, lightweight massager with a wide array of attachments that can help relieve muscle tension and stimulate blood flow to tender areas.

The decibel level ranges from 35 to 55, similar to the Ekrin Athletics Mini Massage Gun and B37 Massage Gun. If you use your massage gun in a public setting or while watching TV, the low noise level won’t interrupt other people or drown out your entertainment.

The product listing claims that it takes three to four hours to charge, but it seems like this is only if the battery is completely drained. Some customer reviews suggest it can take as little as 30 minutes to charge if it still has some juice left. However, there is a battery indicator on the LCD touchscreen. You’ll be able to quickly gauge how much battery you have left before you have to charge it again, so you shouldn’t be met with any surprises if you try to turn it on and find that there’s no battery left.

It comes with 10 attachments, which is impressive, especially considering the price point. Not even the nearly $600 Theragun PRO has that many. Some of the attachments are standard, like the spherical and bullet heads. Others are more unique, like the air compression head and the spade head. Whether you’re looking for a soft, relaxing massage or need to really attack a painful muscle knot, the OLsky Massage Gun will be up to the task. Plus, it comes with a sturdy carrying case with various compartments to help keep all of the attachments organized.

The 30 speed settings it offers are more than any other item on this list — the next highest is the Sportneer Massage Gun with six speed settings. However, this may be more than you really need to get an effective self-massage. As one customer review says, “The only thing is that it has like 30 levels. I think it only needs 5 or 6, but I guess if you are super sensitive having more levels would help you adjust accordingly.”

The OLsky Massage Gun weighs just under two pounds, nearly three-quarters of a pound lighter than the Theragun PRO. It may be a better option if you have smaller hands or dexterity issues and need a lightweight massager. Otherwise, we’d recommend looking at more compact options like the Theragun Mini. The Theragun Mini only weighs one pound, though it only comes with three attachments and only goes up to 2,400 PPM (the OLsky Massage Gun goes up to 3,250 PPM).

RELATED: Best Pull-Up Bars

Best Massage Gun for Runners: REP Rapidstrike Massage Gun

When running, the calves, quads, glutes, hamstrings, and iliopsoas (a hip flexor muscle) can all take a beating. A massage gun like the REP Rapidstrike can help ease soreness and tightness in those areas. Plus, its lightweight construction makes it easy to tuck into your gym bag when you travel to the gym, the track, or a race.

In fact, we gave it 4.5 out of 5 stars for portability because of its compact size. It also comes with a carrying case for easy portability and organization, though we wish the case was more protective, so we gave it 3.5 out of 5 stars. Still, it’s better than many other massage guns we’ve tried whose carrying cases are made with thin, flimsy materials.

REP doesn’t list specs like amplitude or PPMs. However, based on the information we received from one of our product testers (a certified personal trainer and CrossFit Level 1 Coach who’s tested dozens of massage guns and written on them extensively), we’d guess that the decibel level is between 60 and 65. We’d place the amplitude between 11 and 13 millimeters and the PPMs at around 2,200 to 2,400, making it less powerful than the Theragun PRO.

A customer review on REP’s website also seems to agree that this isn’t necessarily the most powerful massage gun. He says, “I do only wish that the higher setting had a little more punch to…get deep into areas that need more work. It’s a trade off between how quiet you want this versus how deep you want it to massage.”

We only rated the handle 3.5 out of 5 stars. It doesn’t have a rubber grip, so it can get slippery, and the straight handle isn’t as ergonomic as we’d like. However, we had no issues with the diameter and didn’t experience a significant amount of wrist or forearm fatigue when using this massage gun.

We found that REP’s claims of up to eight hours of battery life were accurate, but we gave The Rapidstrike 3.5 out of 5 stars in terms of battery and charging. It doesn’t come with a charging brick and there is no battery indicator light. Charging can take about 90 minutes, which is slower than the Theragun PRO but faster than some of the cheaper options like the OLsky Massage Gun.

RELATED: Best Treadmill for Home

Best Mini Massage Gun: Therabody Theragun Mini

Because it weighs right around one pound and features a compact, triangular design, we consider the Theragun Mini the best mini massage gun on the market.

I had a chance to use the Theragun Mini at the Breaking Muscle testing facility, and I loved how comfortable the silicone-coated massage gun was to grip. The lightweight build meant I was able to hold onto it for several minutes at a time without my hand or forearm muscles getting fatigued.

The Theragun Mini is currently in its second iteration. The first generation only came with the standard ball attachment, but the second generation now also comes with dampener and thumb attachments.

That said, other mini massage guns, like the Ekrin Athletics Bantam Mini Massage Gun and REP Rapidstrike Massage Gun, come with four attachments. The Theragun Mini still falls short in that regard. It is compatible with Therabody’s fourth and fifth generation attachments, but you have to pay around $20 for them — and the device is already close to $200, making it the most expensive mini massage gun on our list.

The 12-millimeter amplitude on the second generation is the same as the first generation. It’s not as much as the 16 millimeters you’ll get with the larger Theragun PRO, but it still delivers an effective massage. The stall force is just 20 pounds, so it won’t deliver as intense of a massage as the Erkin Athletics Mini Massage Gun, which has a stall force of 35 pounds. However, when I used the Theragun Mini, I was impressed with how powerful it was. In fact, I couldn’t even use it on the highest setting, though I can be a bit of a baby when it comes to sore muscles.

Like other massage guns in Therabody’s lineup, the Theragun Mini is compatible with the Therabody app. The app delivers personalized wellness routines based on your goals, whether you need to loosen up before a workout, relieve achy muscles after a tough training session, or reduce upper-body tension from hunching over a keyboard all day.

The Theragun Mini uses the same motor as the Theragun Pro, putting the decibel level at around 66 when used on the highest speed setting. This is about the same decibel level as a dishwasher. When I tried it, I wasn’t taken aback by the amount of noise it delivered, and I can be sensitive to super loud noises. So, I think most people should be able to tolerate the noise level of the Theragun Mini.

Best Deep Tissue Massage Gun: Ekrin Athletics B37 Massage Gun

The Ekrin Athletics B37 Massage Gun isn’t the most powerful massager, but it does go up to an impressive 3,200 PPM and has a 12-millimeter amplitude, which is enough to deliver an effective deep tissue massage. We also like the 15-degree handle, which makes it more comfortable to hold for long periods.

The B37’s decibel levels range from 35 to 55, just like the brand’s Bantam Mini Massage Gun. Its proprietary sound insulation puts it amongst the quietest massage guns. For reference, the Theragun PRO fifth generation is 66 decibels, so the B37 may be a better choice if you prefer a quieter massage experience.

The eight-hour battery life is higher than any other option on our list other than the REP Rapidstrike. Even if you use the massage gun every day, a single charge should be enough to last more than a week. One reviewer on Amazon says, “I have been using it for a week and have not had to recharge the battery. I use it about 20 minutes a day total.”

The five speed settings on the B37 are middle of the road. The Theragun PRO offers the same number of speeds, though it only goes up to 2,400 PPM, whereas the Ekrin Athletics B37 goes up to 3,200 PPM. The higher PPM helps offset the 12-millimeter amplitude, which is lower than the Theragun PRO’s 16-millimeter amplitude.

Best Massage Gun for Back Pain: Therabody Theragun PRO

If you suffer from lower back pain, the Theragun PRO may be able to deliver the relief you need. 

Its ergonomic handle and adjustable massage arm make it easy to reach around and massage the back muscles. It doesn’t have a U-shaped attachment, which we generally recommend using around the spinal column. But it does come with a thumb attachment that can be excellent for massaging sensitive muscle tissue in the lower back.

The Theragun PRO’s speed settings range from 1,750 to 2,400 PPM. It has a 60-pound stall force and a 16-millimeter amplitude, which pack a pretty powerful punch. If your lower back is extremely sore, you’ll likely want to start at the lowest PPM and gradually work your way up.

As powerful as it is, the Theragun PRO is quiet. At the highest speed, it reaches about 66 decibels — quieter than household appliances like washing machines and dishwashers. This means you can have a calm, peaceful massage session whether you’re at home or at the gym.

We also like that you can sync the Theragun PRO with the Therabody app for personalized massage routines. If you want to expand beyond the lower back, the app will guide you on how to massage the calves, glutes, hamstrings, or any other muscle group.

The Theragun PRO’s current version only comes with one battery. This isn’t uncommon in other massage guns we’ve tried, but it is a downgrade from the previous iteration of the Theragun PRO, which came with two batteries. However, the listed battery life is 150 minutes, so if you use it for about 15 minutes per day, it should last about a week and a half.

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Best Handheld Massage Gun: Hyperice Hypervolt Go 2

Technically, all of the massage guns on our list are handheld. But we selected the Hyperice Hypervolt Go as the best handheld massage gun because it’s lightweight, and while we found the handle a bit thick for our preferences, we did appreciate how grippy the rubber coating was.

Hyperice doesn’t disclose the stall force or amplitude of the Hypervolt Go 2. However, based on our testing and what we know about massage guns, we can assume that the stall force is between 20 and 30 pounds and the amplitude is around 10 millimeters. The stall force is about the same as the Theragun Mini, but the amplitude is two millimeters lower. We rated the stall force 4 out of 5 stars and the amplitude 3.5 stars.

We also knocked off a few points because the Hypervolt Go 2 only comes with two attachments: a flat head and a bullet head. Other mini massage guns come with at least three attachments, so the versatility of the Hypervolt Go 2 is lacking in that regard.

The Hypervolt Go 2 is small enough to travel with, but it doesn’t come with a carrying case, so you’ll need to purchase some kind of pouch or bag separately to keep it safe. 

RELATED: Best Weighted Vests

Best Massage Gun for Athletes: Hyperice Hypervolt 2

For athletes looking to up their recovery game, the Hyperice Hypervolt 2 could be a good choice. Hyperice doesn’t provide the stall force or amplitude. But we estimate the stall force to be around 30 to 40 pounds and the amplitude to be around 13 to 14 millimeters. As such, we think it’s safe to say that this massage gun can deliver the amount of pressure you need to loosen stiff muscles and reduce soreness.

Bluetooth enables you to sync the Hypervolt 2 to the Hyperice app and rivals Therabody’s massage gun tech capabilities. With the app, you can select various routines for warming up or cooling down before or after your workouts. This can be a beneficial feature for anyone who’s new to using massage guns or prefers a more structured approach to their warm-ups and cooldowns.

The decibel level hovers around 70 at the highest speed, making it noisier than the Theragun PRO. Still, it’s no louder than a dishwasher, so it shouldn’t be too disruptive. 

While your purchase includes a pouch to keep the attachments organized, it doesn’t include a case for the massage gun itself. If you know you’ll be traveling with it, plan on purchasing another protective case or finding something to wrap the massage gun in to avoid damage.

RELATED: Best Cable Machines

What Do Massage Guns Do?

Massage guns use percussive and/or vibration therapy to deliver an effective massage that targets the deepest tissues of the body. They aren’t exactly the same as a deep tissue massage from a licensed physical therapist. However, massage guns can still be a convenient way to provide pain relief and promote blood flow to tender areas of the body when you can’t make it to the spa.

Massage guns typically come with various attachments, such as a ball, flat head, fork, or bullet. Each attachment serves a different purpose. A ball attachment, for example, is ideal for working out painful knots deep in the tissues of large muscle groups like the glutes, hamstrings, or quads. On the other hand, a bullet head attachment can be better for alleviating soreness in smaller muscles like those in the feet or for really zeroing in on painful trigger points.

Massage guns also allow you to adjust the speed and intensity settings for a customized massage experience. Lower intensities are better for those who are new to using massage guns or when working on more delicate areas. Higher intensities allow you to more effectively reach the deeper tissues of your larger muscles.

Benefits of Massage Guns

Now that you know what a massage gun does, you may wonder how it can help you. Below are some of the many benefits of massage guns:

• Increased blood flow. The repeated mechanical motions of a muscle massager help promote blood flow to the targeted area, which can help provide relief if the area is sore or tight. It can also help prepare your muscles for a workout.
• Decreased muscle soreness. Some research has shown that using a massage gun before a workout can reduce the amount of muscle damage you incur. (1) As a result, you may experience less soreness and fatigue during and after your workout.
• Increased flexibility and range of motion. One study in the X showed that athletes who used a massage gun on their calf muscles experienced increased dorsiflexion of the ankle. (2) More research is needed to evaluate how long these effects last, but it is possible that you’ll notice better performance in the gym if you use a massage gun as part of your warm-up.
• Convenience. With a massage gun, you can give yourself a massage any time your muscles need a little love — no more waiting until a massage therapist at your local spa can fit you in for an appointment.
• Portability. Many massage guns are small enough to stash in your gym bag so you can include them as part of your warm-up or cool-down routine. They also usually come with carrying cases to help you keep all of the attachments organized.

RELATED: Science Says You Really Need a Post-Workout Massage

How Do You Use a Massage Gun?

To use a massage gun, secure your preferred attachment to the device, switch it on to the lowest setting, and hold it against the area of the body you want to target. Slowly move the massage gun over the muscle for one to two minutes. It’s best to keep it moving because this will help promote blood flow; concentrating it on the same spot for too long may lead to bruising or worsen soreness and tightness. If you feel like you need a deeper massage, gradually increase the setting until you reach your desired intensity.

You can use a massage gun at any time of the day. I generally like to use mine for a massage session in the evening to help me unwind before bedtime, but I know several athletes who use theirs as part of their warm-up routine. I’ve also heard of people using massage guns immediately after a workout as a way to cool down and relax the muscles they just trained the hardest.

When Should You Not Use a Massage Gun?

While massage guns are generally considered safe when used properly, there are a few instances where it’s recommended to avoid them. You should never use a massage gun on bruised or injured areas (think a sprained ankle), as they can make injuries worse. You also shouldn’t use one directly on bony parts of the body, like your knee joints. These areas are more susceptible to injury from the force of the massage gun.

For the same reason, it’s best to avoid using a massage gun on the spinal column, as it can cause damage to the discs and nerve roots of the spine.

Lastly, individuals with conditions such as arthritis, high blood pressure, or certain cancers shouldn’t use a massage gun. Massage guns can worsen inflammation and other symptoms associated with these health conditions.

What To Look For in a Massage Gun

Attachments and Accessories

I highly recommend getting a massage gun that comes with multiple attachments, as they can make a huge impact on your experience with the product. I have a massage gun from Compex, and it only has one ball head. I wish I had taken the time to do more research on the benefits of the different heads before I placed my order. (This is also part of the reason I didn’t include that massage gun in the list above.)

For example, a fork attachment is ideal for massaging around the spine or the area around the Achilles. Damper or foam attachments are good for hitting sensitive areas, like those closer to your bones or joints. Bullet attachments can help you zone in on isolated sore spots.

Before making your purchase, consider where on the body you’ll use the massager the most, and make sure it comes with attachments that are suitable for targeting those areas.

Percussion vs. Vibration

Massage guns can offer either percussion or vibration therapy. Percussion massage guns use an up-and-down motion and can reach at least 16 millimeters into the body tissues. They are better for breaking up muscle knots, but some people find them too intense. All of the Theragun models reviewed above are percussion massage guns.

Vibration massage guns use a side-to-side motion, which is helpful for increasing blood flow and circulation.

Noise Level

You’ll likely want a massage gun that’s relatively quiet, especially if you’ll use it in a public setting like a gym or in the presence of other individuals who live with you. Many massage gun brands list the decibel level of their products on their websites, so be sure to read the product descriptions carefully. 

I recommend looking for a massage gun that’s around 70 decibels or lower, which is slightly louder than the sounds of two people speaking to each other and household appliances like dishwashers. The Theragun PRO and Theragun Mini are both good options whose decibel levels are around 65 on the highest speed setting. For an even quieter massager, consider the Sportneer Massage Gun, which only goes up to around 55 decibels.

Charging and Battery Life

A massage gun’s battery life can range anywhere from two to eight hours, depending on the model, how often you use it, and what level of intensity you use most often. Even though you’ll likely only use it for a few minutes at a time, a long battery life is beneficial because you can use the massage gun for several days before needing to recharge it.

It’s also good to look for a massage gun that doesn’t take a long time to charge for those times when it unexpectedly runs out of battery. A unit that only takes an hour or so to fully charge can come in handy in such situations.

Amplitude

Amplitude refers to how far the massage gun head goes up and down. A massage gun must reach at least 16 millimeters to be considered a percussion massage gun, though few options on the market that are listed as percussion massage guns actually reach that deep. Most reach closer to 12 or 15 millimeters. However, this can be a good thing, as many individuals find true percussive therapy to be too intense.

Other massage guns you’ll find on the market, like the Ekrin Athletics Bantam Mini Massage Gun, only reach as far as 10 millimeters. However, these could be good options for those with sensitive skin or anyone who prefers a gentler massage experience.

Stall Force

Stall force is the amount of force you can apply to an area before the massage gun’s motor stalls. It is often listed in pounds and ranges from 20 to 60 pounds, for the most part. Stall force can affect which massage gun you decide to purchase because it indicates how aggressively you can press the device into your muscles. In turn, this affects the intensity of your massage.

A stall force of at least 30 pounds is ideal if you prefer low- to moderate-intensity massages. A stall force of at least 40 to 50 pounds is better if you prefer a more aggressive self-massage.

Percussions Per Minute

Percussions per minute (PPM) is the number of times the massager’s head will hit your muscle per minute. These can range anywhere from 1,700 to 3,200 PPMs. Most massage guns, including the Theragun PRO, REP Rapidstrike, and Hyperice Hypervolt Go, offer several different speed settings, so you can tailor your massage based on which muscle you’re targeting or how sore you are.

Design

The design and product weight of a massage gun can impact how comfortable it is to hold. A heavy, bulky massage gun may be difficult to use, especially if you have dexterity issues. It can also cause wrist fatigue to settle in quickly or make it more challenging to hit the targeted areas effectively.

In our experience, massage guns with triangular-shaped handles, like the Theragun PRO, are easier to maneuver than those with straight handles, like the OLsky Massage Gun. Straight handles can make it more difficult to hit hard-to-reach areas, like the scapula in the upper back.

Best Massage Guns: Side-by-Side Comparison

FAQs

Research

1. Kim, J. Y., Kang, D. H., Lee, J. H., O, S. M., & Jeon, J. K. (2017). The effects of pre-exercise vibration stimulation on the exercise-induced muscle damage. Journal of physical therapy science, 29(1), 119–122. https://doi.org/10.1589/jpts.29.119
2. Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance. Journal of sports science & medicine, 19(4), 690–694.

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Perhaps the third time will be the charm for the Australian version of the Gladiators television series. After a previous attempt to revive the show lasted just one season, producers made sure there will be no shortage of star power for the 2024 reboot by assembling a loaded lineup that officially includes four CrossFit Games athletes and a powerlifting champion.

On Sept. 26, 2023, the show’s official Instagram account posted a photo of the cast for the upcoming revival. For fans of the CrossFit Games, Gladiators will provide an opportunity to watch some of Australia’s top athletes compete in a much different arena.

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Among the notable names is veteran Khan Porter, who finished second nationally in 2020. The lone male CrossFit Games competitor to get selected, he’ll be joined by fellow CrossFit athletes Alethea Boon, Katelin van Zyl, and Harriet Roberts. 

Besides being a five-year CrossFit Games competitor, Boon also represented her country at the Commonwealth Games in 1998 and 2002 as an elite gymnast. Plus, the New Zealand native showcased her versatility by competing in her third Commonwealth Games as an Olympic weightlifter in the under-58-kilogram weight category. She impressively made the switch 16 years after her last appearance as a gymnast.  

Meanwhile, the 31-year-old Van Zyl currently ranks 25th worldwide among women and second in Australia behind only Ellie Turner (ninth worldwide). No stranger to contact sports, she made the switch to CrossFit after a jaw injury ended her professional hockey career. Given the high-impact nature of many of the challenges, Gladiators could prove to be the perfect fit for Van Zyl, who finished fourth at the 2023 CrossFit Oceania Semifinal.

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The original series, which ran from 1995-96, featured athletes like former Junior Mr. Universe Michael Melksham (“Taipan”) and former professional rugby player Mark McGaw (“Hammer”) going up against challengers in various events that tested their physical and mental strength and skill. Just like it did in the United States, the show garnered a loyal audience in Australia during its three-season run thanks to its unique setup and charismatic cast.

Although a 2008 revival ultimately ended after 15 episodes, the third edition has the potential to stick around based on the collective talent of the 12-person cast. After all, the newest additions to the Gladiator family – including Ironman competitor Jeff Kenny and former pro rugby player Sandor Earl – come with some impressive credentials. 

In addition to CrossFit, the show will also shine the spotlight on the sports of bodybuilding and powerlifting by featuring Kwame Duah and Jaymi Morris. The former has nearly 400,000 followers on Instagram and the advantage of having competed on the Ninja Warrior series. The latter is a fierce competitor of her own with a personal-best raw total of 914.9 pounds. 

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Morris has been one of Australia’s top female lifters for nearly two years, capturing first place in each of her last six competitions. The New South Wales native most recently took home top honors with a raw deadlift of 551.1 pounds at the Conquerer of the Coast competition on Aug. 5, 2023. 

For Gladiators fans, the 2024 reboot will still feature classic events like Hang Tough, Duel, The Wall, Power Ball, Pyramid, and The Eliminator. However, the show will have a fresh feel with a strong cast of stars and the co-host duo of Beau Ryan (who hosts the Amazing Race) and Liz Ellis. 

Here is the complete Gladiator lineup for the 2024 reboot: 

• Alethea Boon (“Elektra”) – Five-time CrossFit Games Athlete
• Blessings Chilufya (“Cyclone”) – F45 Trainer
• Chanique Greyling (“Halo”) – Stuntwoman
• Damien Rider (“Cobra”) – Fitness Guru
• Harriet Roberts (“Arrow”) – Four-time CrossFit Games Athlete
• Jaymi Morris (“Chaos”) – Professional Powerlifter
• Jett Kenny (“Viking”) – Ironman Athlete
• Katelin van Zyl (“Raven”) – Three-time CrossFit Games Athlete
• Khan Porter (“Spartan”) – Seven-time CrossFit Games Athlete
• Kwame Duah (“Maximus”) – Professional Bodybuilder
• Sandor Earl (“Phoenix”) – Former National Rugby League (NRL) Player
• Tatyanna Dumas (“Comet”) – Ninja Warrior Winner

No announcement has been made about the date of the first episode. Luckily for Gladiators fans, at least they can start learning more about the latest collection of athletes who will be showcasing their skills on screen. 

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Whether you are just starting your fitness journey or are ready to upgrade your workouts, a functional trainer can elevate your home gym experience by adding hundreds of cable exercises to your arsenal.

Despite their versatility, they’re also one of the most expensive pieces of home gym equipment you can buy. Choosing the wrong one means wasted money and hours of time (and energy) you’ll never get back.

Luckily, I’ve been in the market for a functional trainer for the past year, so I spent hours researching the different options. This article is the result of all that research and my experience using dozens of functional trainers in commercial gyms over the years.

How We Chose the Best Functional Trainers

The Breaking Muscle team consists of certified personal trainers, strength and conditioning coaches, CrossFitters, and other experts who live and breathe fitness. We chose the best functional trainers after a thorough examination of several criteria and dozens of hours training on the machines at our testing facility in Springfield, MO. As we tested each machine, we also ranked them on a scale of 1 to 5 (one being the worst, five being the best) based on factors like the assembly process, construction quality, durability, versatility, and smoothness of the cables.

A key component of our analysis was the many spaces where home gym owners might set up their functional trainers — from basements and garages to multi-use rooms requiring them to stow away after use.

We also aimed to ensure that our selections catered to various budgets. While we’ve highlighted options offering the best value, we’ve also featured combo units for those prioritizing all-in-one equipment pieces.

Our Top Picks for the Best Functional Trainers

• Best Functional Trainer Overall: REP Fitness FT-5000
• Best Functional Trainer With a Smith Machine: Force USA G20
• Best Functional Trainer Cable Machine: Force USA X15
• Best Plate-Loaded Functional Trainer: Titan Fitness Plate-Loaded Functional Trainer
• Best Compact Functional Trainer: Torque F9 Fold-Away Functional Trainer
• Best Budget Functional Trainer: Bells of Steel Functional Trainer

Best Functional Trainer Overall: REP Fitness FT-5000

Compared to the competition, the REP Fitness FT-5000 is the best functional trainer overall. At a price of just under $2,500, you get thoughtful innovation and a high-end cable machine experience that rivals the feel of a commercial-grade unit — with some minor tradeoffs.

The FT-5000 is the second iteration of this functional trainer. In this model, REP included aluminum pulleys instead of nylon, making your reps ultra-smooth. In fact, our product testing team ranked the smoothness of the pulleys 5 out of 5 stars.

REP has also upgraded the number of trolley heights on each guide rail — the previous one had 16, whereas this newest version features 22 different heights. More height options means you can fine-tune your starting position to your body and preferences. However, the machine stands at 85.5 inches high, compared with other functional trainers that are at least 91 inches tall. Based on our testing experiences, if you’re a taller individual, you may still have to bend your knees to do pull-ups or sit on the floor for lat pulldowns instead of sitting on your favorite weight bench.

REP optimized the height of the guide rail for the trolley system so that your overhead exercises, like tricep pushdowns and lat pulldowns, can feel as similar to a commercial functional trainer as possible. They even added rubber grips and aluminum end caps to the pull-up bar, which offer three different grip variations: pronated, neutral, and wide grip. When we tested this machine, we found the rubber grips comfortable, but our hands slipped a lot once they started getting sweaty.

Lastly, there are two horizontal beams across the center for storing your handle attachments. We find this to be quite handy instead of having them strewn on the floor.

The main downside is that the weight stacks are made in kilograms and jump by 2.5-kilogram increments. Considering REP Fitness is an American company, this is strange since the USA uses the imperial system. My best guess is that their functional trainers are probably made overseas in a metric-based country, and their weight stack molds don’t have an imperial version yet. It sounds like this is a common criticism, with one reviewer on YouTube saying, “This machine would be an instant purchase if the plates were in 10lb increments…”

Similarly, the weight stack starts at 12.5 pounds of felt weight due to the 2:1 pulley ratio of the machine. This is due to the amount of pulleys present, which causes you to only feel half of the absolute weight from the weight stack. However, REP makes it easy — they list the felt weight increments, so there’s never a question of how much weight you’re actually lifting.

The thing is, 12.5 pounds is a little high and makes a fair amount of rehab work inaccessible. Many small muscle groups that suffer from overuse injuries, particularly rotator cuffs, can benefit from isolation work, but the weight has to be between five and 10 pounds. If this functional trainer’s first weight plate in the stack was 2.5 kilograms (roughly five pounds), I think this would bridge the gap.

Despite the improved features in the FT-5000, this innovation has yet to reach the assembly process fully. This customer’s review sums it up pretty well: “Running the cables was a pain and the instructions were severely lacking (basically no instructions for the cable part). The instructions for running the cables really needs to be provided with the installation guide.”

Our product testing team agrees with this sentiment. We’ve assembled dozens of pieces of home gym machines, including everything from squat racks to top-rated cardio machines. Despite this, it took two of our staff members nearly four hours to assemble the FT-5000. We gave the assembly process 2.5 stars out of 5.

Best Functional Trainer With a Smith Machine: Force USA G20

If you’ve been wishing for a Smith machine capable of functional training, you’ll find it in the Force USA G20. It packs a serious punch by combining two sought-after equipment pieces into a single footprint while offering the most value out of all the options in this article.

The G20 is the sibling of the Force USA X15. It is similarly designed but focuses on those who want a Smith machine instead of a power rack’s typical Olympic barbell functionality. The Smith machine’s barbell runs along a set of guide rods inside the half rack, while the functional trainer’s trolley system slides up and down the outer uprights. That said, you can still mount traditional rack attachments on the outer uprights and perform Olympic barbell work.

The default package includes 30 attachments, the most out of any other functional trainer in this list. From the tried-and-true landmine and ankle strap to the globe-style pull-up bar and leg press attachment, it’s clear that Force USA wants you to maximize this machine’s potential straight from the get-go. There are optional upgrade kits for a lat-row station and additional attachments like jammer arms, dip bars, and a leg extension/curl station.

Note, however, that some attachments are subpar. For example, we find that the powdercoat on the J-hooks chips easily. The spotter arms are short, meaning we have to shorten our walkout when we do squats. While we give the G20 4.5 out of 5 stars based on the number of attachments available, we give it only 3.5 stars out of 5 for attachment quality.

With the included attachments and the available add-ons, the G20 offers a lifetime of training in a single footprint. We gave it 5 out of 5 stars for versatility due to the sheer number of exercises you can do with it.

If a custom fit is essential to you for cable exercises, then this functional trainer with Smith machine is the top choice. The guide rods for the functional trainer component are essentially two uprights and feature 65 different trolley positions — by far the most out of any other unit in this article. The high degree of custom heights makes the G20 an ideal choice if you simply want precise adjustments to fine-tune your starting positions. But where it will truly shine is when using it with multiple users: with holes spaced every inch along the uprights, it can accommodate users of varying sizes.

With a hefty price tag of $5,999.99, this is a serious investment and one I wouldn’t suggest making until you’ve compared it to other options. I’d highly recommend you test this unit in person to ensure it works as you envisioned. If you’re local to one of the company’s showrooms, that would be the best option since you’d ensure you’re using the most recent model. However, even getting a chance to test one at a commercial gym would be helpful because there aren’t usually huge upgrades between versions of the same machine.

At 79 inches wide and 67 inches deep, this unit is a beast. You’ll also need at least one to two feet on each side of the barbell to add and remove weight plates. This adds anywhere from 24 to 48 inches of extra width. And while the feet of this combo unit extend forward, I suggest you have an additional foot of space to use the uprights for barbell back squats. Want to bench press with a traditional barbell off the uprights? You’ll need up to four feet of extra room.

While I appreciate the attempt to save space by having the plate pegs extend out from the back, this orientation is less than ideal. In my opinion, the best placement for weight pegs is parallel with the sleeve of the barbell you’ll be using. Similar to the extra width required for putting plates on your barbell, you’ll also need a minimum of one foot between the end of the peg and the wall (assuming it’s not going in the middle of a room) to allow your body enough space for accessing your weight plates.

Since it has a potential space requirement of up to 127 inches wide by 115 inches deep, it’s important to measure twice before investing in this piece. The assembly process is also quite long — it took our staff almost 35 hours to put together. We recommend paying for the professional assembly service, which starts at around $800, if you can swing it.

Best Functional Trainer Cable Machine: Force USA X15

If you’re looking for the best functional trainer cable machine, this could be it. The Force USA X15 combines a half rack’s versatility with a functional trainer’s functionality.

The most significant benefit of the Force USA X15 is that it is essentially a half rack combined with a functional trainer. This means you can do barbell lifts and cable exercises using a single unit by removing the attachments from the uprights (the trolley system’s guide rails) and adjusting the trolley to your desired height. The product page claims there are over 400 possible exercises, and I believe it.

The number of included attachments is seriously impressive. Fifteen rack attachments come with it, from J-hooks and spotter arms to plate pegs and a landmine attachment. You can maximize your barbell exercises as soon as it’s assembled. Force USA also includes a variety of attachments to ensure you get the best out of your cable system, including a pair of d-handles to a checkered textured foot plate for your low rows.

Since the trolleys of the cable machine slide up and down on the uprights of the half rack, these guide rails have one of the highest number of adjustment heights out of any other functional trainer in this article. So, if you value getting your cable exercises as close to a perfect starting point as you can, this unit can be a solid choice.

The main drawback to the X15 is the price tag. For most lifters, a price tag of nearly $4,000 isn’t exactly within reach. However, I think more people will warm up to its cost when they realize that this is essentially an industry-standard power rack with a ton of accessories plus a beefed-up functional trainer.

The other elephant in the room is the large footprint requirement. Like the Force USA G20, the X15 has a significantly larger depth than your typical functional trainer. Additionally, since this is also a half rack for barbell exercises, you’ll need a minimum of nine feet of width to have at least one foot on either side of the barbell to load your weight plates (an Olympic barbell is around seven feet long). As a result, those with a small space might be unable to fit this unit. 

Finally, it’s worth mentioning that the useable width of the pulley cables will result in specific cable exercises feeling cramped. The uprights the pulleys are mounted onto are 48 inches apart. However, the pulleys can swing inwards by approximately six inches on each side. Because of this, the distance between the handles on exercises like chest flies or cable crossovers will only be about 36 inches, not giving you much of a stretch in your chest.

Best Plate-Loaded Functional Trainer: Titan Fitness Plate-Loaded Functional Trainer

Even though the quality of Titan Fitness’s equipment can sometimes be questionable, I’ve never had any issues with anything I’ve bought from them — including my favorite squat rack, the X-3 Power Rack. I’m also impressed with Titan’s plate-loaded functional trainer because it packs in a serious number of features. Its dedicated pulldown-row station, five included attachments, and reasonable price make it the best plate-loaded functional trainer on the market.

The standout feature I noticed immediately on this unit was the center pulldown-row station. This isn’t included in most functional trainers, so it will appeal to you if you like performing the best back exercises frequently. The separate lat pulldown area means you can keep your lat pulldown bar hooked up and out of the way. Meanwhile, the low-row station uses a separate cable to spare you the time of constantly swapping your attachments and also has a footplate for you to brace your feet and push your cable rows to the max.

Titan includes five different attachments: a tricep rope, an ankle cuff, a lat pulldown bar, a low row bar, and dual stirrup handles. On the other hand, most companies only provide a pair of basic handles. In my opinion, this is a great addition because it allows you to perform a wide range of exercises, including tricep pushdowns, glute kickbacks, and more.

The 1,540-pound cable capacity is a prime example of a company correctly positioning its plate-loaded functional trainer. Although the lat-row station has a 660-pound capacity for weight plates, you can technically add much more than that based on the cable capacity. So, if you have calibrated plates, you can load ‘em up and know that this unit can keep up with even the strongest powerlifters. Compared to the other functional trainers on the market, Titan’s has one of the highest absolute weight capacities.

One drawback is that this plate-loaded functional trainer is quite deep. Since it has a center lat-row station, it ends up with a depth of 53 inches, which usually requires you to put it in the corner of your gym. Depending on your home gym layout, this might not be feasible, and if all of the corners in your workout space are already occupied, you’ll be stuck with putting it along a wall. This means it will stick out by almost six feet. With the widest part at the front, you might find its 61-inch width annoying (and a tripping hazard).

Some minor call-outs on the quality: the hanging hooks are basic, and the low-row footplate is smooth, offering little grip. It’s also welded directly to the bottom crosspiece, which results in no adjustability. While five attachments are included, the long bar and the short bar don’t feature rotating centerpieces, so your reps won’t feel as smooth compared to a higher-quality attachment. Lastly, the pulleys are nylon instead of ultra-smooth aluminum.

Like most Titan Fitness products, their functional trainer only has a one-year warranty. This is typical with almost all their products and reflects the more budget-focused quality you’ll experience with Titan. However, they offer two and three-year warranty extensions for $120.99 and $157.99, respectively, if you want additional coverage.

Best Compact Functional Trainer: Torque F9 Fold-Away Functional Trainer

The Torque F9 is our pick for the best compact functional trainer due to its space-saving capability and high-end touches.

The Torque F9 folds away to just 44.6 inches wide and 34.9 inches deep. This makes it ideal for home gym owners who want to invest in a quality functional trainer but don’t have a huge amount of space. It’s also ideal for those who don’t want their functional trainer on display at all times and have limited floor space and want to maximize it.

We’ve had a chance to test the Torque F9, and in our experience, the best way to make use of the folding feature is to place the machine in a corner. The doors are easy to fold in and out because of the heavy-duty casters (wheels) at the bottom of each door.

Another key feature of the Torque F9 is the different weight stack options. You can choose between 150-pound, 200-pound, or 225-pound dual-weight stacks. Few companies offer more than one option, and the fact that you can choose between three increments is a big plus, especially since this is where a significant amount of the weight will come from for the machine — the heavier the machine, the more shipping fees, too.

If you know the machine will only be used for light rehab work, you can opt for the 150-pound version to save quite a bit of coin. On the other hand, if you’re looking to build strength, it’s best to select the heaviest 225-pound option because you can grow into it. If trying to decide between two weight increments, I recommend choosing the heaviest because it doesn’t look like Torque currently offers expansion kits.

However, one thing to note about the weight stacks is that they aren’t labeled by the amount of weight you’d be lifting when you adjust the pin. Instead, they’re labeled as 1, 2, 3, and so on. Torque doesn’t disclose how much each individual weight stack plate weighs, but based on our testing, we believe each weighs 10 pounds.

Torque includes six attachments by default, and I appreciate that they do this because we’ve been able to use this functional trainer to its maximum potential. Once assembled, we didn’t have to go out and buy basic attachments like we’ve had to for other functional trainers we tried.

A couple of the attachments are quite unique, such as the squat harness, which allows you to perform squats more easily, and the universal strap that you can use to assist you on pull-ups or chin-ups. We like this because it allows for even more exercise variety than most functional trainers on the market.

There’s also a foldaway bench that you can buy as an add-on, which fits inside the unit after folding it away. If this machine is the centerpiece of your home gym, I would highly recommend going with the bench because it will also save valuable floor space. Lastly, they even have weight stack pins to add 2.5 pounds, which are excellent for microloading those smaller muscle groups.

RELATED: The 9 Best Weight Benches for Your Home Gym (2023)

The biggest downside to the Torque F9 is the price. Torque doesn’t list the price outright, but I did some digging and found out the prices can range from around $2,300 to around $2,699 — the price range depends on which weight stack option you choose. For another $400, you can also get the foldaway bench. Compared to other options in this article, though, this total price tag is fairly expensive and doesn’t even include shipping costs.

An area for improvement that I see is the pulleys. This foldaway functional trainer uses nylon pulleys, which are known to be less smooth than aluminum ones. Nylon pulleys make sense for a commercial machine because the machine will be abused in a commercial facility by dozens or even hundreds of people daily. But in my opinion, aluminum pulleys are better for home gym units because they will be used by just a single person or maybe a couple of users. For this reason, I wish Torque included aluminum pulleys by default or as an optional upgrade since they’re more durable and offer a smoother pull.

Lastly, I’m a little disappointed by the lack of storage on the F9. I understand that most of the center area of the functional trainer needs to be open for the doors to close inwards, but it looks as if a big nameplate is just occupying the upper half of the middle. This could be a prime place for storing attachments, or perhaps offering some storage hooks on the inside panels of the folding doors.

As an aside, Torque offers a wall-mounted version of their F9 foldaway functional trainer, which has an upgradeable storage rack in the unit’s center area for dumbbells or kettlebells. I think this is an excellent upgrade and a great use of space — I just wish they considered a similar storage system for their standalone functional trainer.

Best Budget Functional Trainer: Bells of Steel Functional Trainer

Based on our analysis, the Bells of Steel functional trainer is the best budget option. It’s priced competitively at just under $1,900 while offering many finer touches that only high-quality functional trainers tend to have.

Despite its budget-friendly price, this unit features ultra-smooth aluminum pulleys. What seems like a small upgrade makes for a noticeably higher-end experience with your cable exercises. But that’s not the only standout feature. Storage hooks in the center help keep your handle attachments off the floor and within reach. Even the stickers that go on the weight stack plates are of impressive quality, made by the world-renowned company 3M.

Although it doesn’t fold, this unit is one of the more compact ones on our list. The 81-inch height means it will fit almost all basement or garage gyms. With a 53-inch width, you’ll get a better stretch when doing cable crossovers compared to the power rack-mounted functional trainers like Force USA X15. But the 30-inch depth is the most impressive. A cable machine of this versatility being under three feet deep is seriously impressive, and when wedged in the corner of your home gym, will take a surprisingly small footprint.

Its 160-pound weight stacks have a 2:1 ratio, which means the maximum felt weight caps out at 80 pounds. For a functional trainer, this is quite low and limits your progress on traditionally heavier exercises like tricep push-downs, cable crossovers, lat pulldowns, and low rows.

According to their website, Bells of Steel manufactures almost all their fitness equipment overseas — mostly in China. The functional trainer is likely made overseas as well, seeing as though it’s priced at $1,899.99. Because of this, you’ll miss out on the typically higher manufacturing standards in North America and the chance to support local workers.

Lastly, it appears that the assembly is far from a walk in the park. The hardware comes in a kit, but the bolts aren’t labeled clearly enough to show you which size is which. Thankfully, they have a detailed step-by-step instruction video on their YouTube channel. Many customers explained that following the video guide instead of the instruction manual was better.

What Is a Functional Trainer?

A functional trainer is a highly versatile and adjustable piece of fitness equipment that allows you to perform cable-based exercises in a relatively compact footprint. They’re offered as weight stack or plate-loaded versions and feature adjustable pulley systems that slide up and down along guide rails, so you can perform full-body workouts for strength training, muscle building, or rehab.

Benefits of a Functional Trainer

The benefits of a functional trainer are extensive. They’re highly versatile, so you can perform hundreds of exercises, from strength-focused to muscle-building to rehab work. The weights slide along guide rails and rest on rubber stoppers, which increases your safety. They’re also compact, and their half-moon design allows them to easily tuck into a corner to minimize the floor space they occupy.

What To Consider When Buying a Functional Trainer

Price

Let’s not dance around this. As a cable machine, functional trainers are expensive — and yes, this even goes for budget models like the Bells of Steel Functional Trainer.

Despite the hefty price tag of certain models like the Force USA G20 (around $6,000), I still believe in the buy-once, cry-once mindset, where you should simply invest in the best unit from the start instead of buying a cheap version you may need to upgrade later.

Spending up to another $500 to $1,000 can give you a much better experience over time. Assuming it gets used frequently, I definitely think the extra money is worth it in most cases. That said, financial situations can vary, so we’ve made sure to feature functional trainers of different price ranges here to ensure you find something financially accessible to you.

Dimensions

When it comes to functional trainers, taller is usually better. You won’t have to bend your knees when doing pull-ups, and you won’t have your range of motion limited on popular exercises like tricep pushdowns or lat pulldowns to the point where you’d have to do them kneeling.

Unfortunately, the taller functional trainers tend to be nine feet tall, which is beyond the height of most basements and even some garages. Because of this, most companies make their functional trainers to be under 7 feet tall. That said, I would encourage you to go with the tallest functional trainer that you can if you have the ceiling height for it.

As far as the depth, home gym functional trainers are made to be less deep than their commercial counterparts. This is great because home gym warriors tend to have small workout spaces compared to commercial facilities, and a smaller unit means more room for exercises and activities.

On a similar note, the width of functional trainers for home gyms is also made to be more compact. Again, this is great because it’s easier for you to fit it in your home gym. The downside is that on what’s arguably the most popular functional trainer exercise, chest flies, you won’t get nearly as good of a stretch compared to a commercial-grade functional trainer. If this is an absolute dealbreaker, opt for the widest option in this list: the Torque F9, which is about 70 inches wide.

Attachments and Accessories

In the beginning, you can make do with the pair of d-handles that tend to come with every functional trainer. But it’s common to expand your attachment arsenal over time to add more variation. 

While it’s great to have a lat pulldown bar, a low row bar, dual stirrup handles, an ankle strap, and a tricep rope included by default, like with the Titan Fitness Plate-Loaded Functional Trainer, I don’t think this should be a make-or-break area.

Pulley Ratio

The pulley ratio is not to be overlooked. When factored in with the maximum weight, it will determine how much weight you actually feel in your hands when using the machine.

Most machines nowadays come in a 2:1 ratio, meaning if you set the weight stack to 100 pounds, it will feel like you’re lifting 50 pounds. It gives a smoother pull due to the higher number of pulleys and a longer range of motion due to the longer cable needed. However, you can still find functional trainers with a 1:1, 3:1 or even 4:1 pulley ratio on the market.

Maximum Weight 

This tends to be the spec people care about the most, but remember that it’s only one piece of the puzzle. 

While the machine’s maximum static weight definitely matters, the maximum felt weight depends on the maximum static weight and pulley ratio. For weight stack functional trainers, I’d suggest you not settle for a machine with a maximum felt weight of less than 75 pounds (for a 2:1 pull ratio machine, this would be a 150-pound static weight) unless it comes with an expansion kit that you can upgrade to later on.

This 75-pound minimum ensures you can perform most exercises without being limited by the maximum weight. For example, you might be fine with a machine that caps out at 75 pounds for tricep pushdowns but may exceed this amount for lat pulldowns and cable crossovers after some dedicated training.

When it comes to the plate-loaded machines, the pulley ratio should be factored into the maximum weight capacity of the machine. With no weight stacks included, companies will sometimes put a stronger cable on this variation (special shoutout to the Titan Fitness Plate-Loaded Functional Trainer) but this is definitely the exception more than the standard.

Minimum Weight

Thought maximum weight was the only poundage factor that mattered? Think again.

The minimum weight that you’re able to do is an underrated aspect. Whether you have a weight stack or plate-loaded machine, this still holds true. When rehabbing an injury or targeting an isolation muscle, being able to start at 2.5 or five pounds of felt weight makes a huge difference in the versatility of a weight stack functional trainer.

For the plate-loaded unit, this is less of a concern since the unloaded cable normally weighs less than five pounds, and you can just microload it with fractional plates. However, I have seen the occasional carriage that’s made to be so bomb-proof that even when unloaded, it weighs 15+ pounds and becomes unusable for many rehab exercises.

Total Cable Capacity

You may find yourself using the entire stack of your functional trainer. Select machines will use a cable 50 to 150 pounds above the maximum static weight of the machine. This means that you can mount a weight plate pin to the weight stack and add on Olympic weight plates, exceeding the limitations of the weight stack.

But you’re technically exceeding the weight limit of the machine when doing this, and the closer you get to the total cable capacity, the more likely you risk overloading it and causing it to break. And the chances that the company will replace your cable free of charge are slim to none. 

Weight Increments

Similar to the above, the actual weight increments the machine uses shouldn’t be overlooked. Ten-pound increments are the standard because they make counting easier for anyone who uses imperial units. I would raise my eyebrows at any machine that jumps by anything more than 10 pounds or has its weight stack plates made in kilogram sizes, like the REP FT-5000.

Weight Stacks vs. Plate-Loaded

This is a critical distinction that you have to make when choosing the functional trainer that’s right for you.

Weight stacks are the peak of convenience in a home gym, especially if you’d like to do drop sets of any kind. Changing weights in seconds with the switch of a pin is seriously hard to beat.

Plate-loaded functional trainers are definitely more time-consuming to change. But if you already have a couple hundred pounds of Olympic weight plates and don’t mind the extra minute or so it takes to do some plate math and physically swap the plates, this style of machine can save you up to $1,000.

Number of Trolley Heights

Like a power rack with one-inch hole spacing in the bench zone, it’s nice to have lots of trolley height settings along the uprights. I would personally recommend that you settle for no less than 15 heights, and in general, more is better. Having more positions where you can fine-tune the trolley is helpful to get the cable in the best position for any exercise you do based on your body proportions.

Pulley Type

Having used both types of pulleys, I’d recommend aluminum over nylon every time. The main reasons are that aluminum pulleys are more durable and are noticeably smoother, especially when returning the cable to the machine — they don’t seize like nylon ones sometimes do. Plus, buttery-smooth reps in a home gym can make your workout much more enjoyable.

It’s important to note, though, that nylon pulleys aren’t an irreversible choice. There are a number of places online where you can buy them as singles or entire packages. Similar to the number of handle attachments included, this shouldn’t be a make-or-break aspect.

Warranty

A solid warranty is critical for a functional trainer. There are lots of moving parts on a cable machine like this, and in case anything goes wrong, it pays to have a reputable warranty to back you up.

Unless you’re mechanically inclined and/or love to tinker around with gym equipment, I’d recommend settling for no less than a one-year warranty. But if peace of mind is the most important factor for you, opt for a functional trainer that includes a lifetime warranty — especially on parts like the cables and pulleys, which will tend to wear out the fastest.

Assembly

Regardless of the functional trainer you choose, chances are that your assembly will be a multi-hour process.

That said, a detailed instruction manual and labeled hardware go a long way to making your assembly more enjoyable. I’ve found that more brands are also providing step-by-step instructional videos. Trust me, there’s nothing worse than excitedly opening up your boxes just to find out that the manual is just a single diagram and all the hardware is loosely scattered in a single plastic bag.

Packaging

This might come as a surprise, but the packaging your functional trainer comes in can make or break your first moments with it.

The functional trainers we’ve mentioned in this article are home gym variations, which means that they shouldn’t arrive in a single crate on a pallet that requires you to use a forklift to unload it. As far as I’m concerned, home gym equipment should be able to be moved into a homeowner’s gym by hand because most of us don’t have an extra forklift lying around.

This is a double-edged sword, though. Functional trainers have a lot of parts, which means a lot of packaging. With heavy steel components, that packaging needs to be durable and thick enough to withstand the abuse it can be put through by shipping carriers. If you’re a basement dweller or your home gym isn’t as accessible as a garage on a street level, consider asking the company how the functional trainer is packaged before you pull the trigger.

Durability

When it comes to functional trainers, the durability of their parts shouldn’t be glossed over and the most important parts you should be looking at are the pulleys and cables.

When it comes to pulleys, aluminum is more durable — they’re also smoother, which is a big plus in my book. As far as cables, the total capacity is the most important factor. Make sure the cable capacity is higher than the absolute weight of the functional trainer’s weight stack by at least 50 pounds. You don’t want it snapping on you when you’re maxing out the stack.

It’s true that aluminum pulleys will cause more wear and tear on the cables, but I don’t think this is a huge concern if your functional trainer will be in a home gym. 

Final Thoughts

Functional trainers have revolutionized home gym workouts, offering incredible exercise versatility and adjustability in a small footprint.

The best functional trainers combine intelligent design like that seen on the FT-5000, but can also include all-in-one units like the Force USA G20 — offering a lifetime of training in a single footprint.

At the end of the day, the best functional trainer for you depends on your budget, the size of your workout space, and the functional trainer features you value most.

Best Functional Trainers: Side-by-Side Comparison

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