As someone deeply interested in both strength training and performance data, I’ve been waiting for the Concept2 Strength Erg to land so I could test it in my home gym. In this article I’ll walk you through what the Strength Erg actually is, test sessions using its real metrics, scientific evidence relevant to its strengths and limitations, and whether it’s worth your investment.
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What is the Concept2 Strength Erg?
The Concept2 Strength Erg is a concentric-only strength training machine that uses an air-resistance flywheel to provide variable load based on user effort. Sounds complicated, but basically you can train your strength using resistance from the machine.
Unlike free weights, which load both the lifting and lowering phases, the Strength Erg resists only during the push or pull, making it joint-friendly and easier to recover from while still delivering measurable training stress. If you are worried about performing full pull ups, bench presses, squats etc because of the risk of poor technique or injury, then this machine offers an alternative that may work for you.
It has three main stations—leg press, chest press, and seated row—allowing users to train major pushing and pulling patterns.
The machine tracks key performance data such as force, work, rep count, and, through the ErgData app, rep quality metrics like drive time and time under tension, giving athletes and general users objective feedback to guide progression.
Features & Technical Specifications
Let’s break down what the machine actually offers:
| Specification | Detail |
|---|---|
| Resistance Type | Air-resistance flywheel, variable via damper + user effort |
| Modes / Exercises | Three stations: Leg Press; Chest Press; Seated Row |
| Contraction Phase | Concentric (shortening / push/pull) only. No resistance on the return (eccentric) phase |
| Metrics Displayed | Force, work, rep count; with ErgData you get drive length, drive time, drive speed, time under tension |
| Dimensions | 61 in (length) × 26 in (width, with pushbar), overall height ~48 in with push bar; weight ~ 90 lb |
| Max User Weight Capacity | 350 lb (≈160 kg) |
| Monitor Options | Optional PM5 performance monitor or device holder for third-party device with ErgData; Bluetooth connectivity |
| Warranty | Frame: 5 years; Monitor: 2 years (where monitor is included) |
What Is It Designed For?
So, what exactly can you do with it? Let’s go into a bit more detail.
- To provide a plate-free, weight rack-free strength machine that still delivers measurable training outputs.
- To allow strength work using concentric phases in multiple push/pull/leg configurations.
- To be lower impact and more joint-friendly than free weights especially for people who want less eccentric strain.
- To give users detailed data per rep and set (force, work, rep speed/timing) so progress can be tracked scientifically.
My Test Sessions Using Real Metrics
I used the Strength Erg over four weeks in multiple sessions, focusing on different training goals: force development, hypertrophy-oriented repetitions, endurance strength, and recovery/sensitivity to data feedback. This allowed me to experiment and test out all the different features.
Session 1: Force Max Testing
This was a fun one, I wanted to see exactly how hard I could push the machine.
- Objective: Determine what maximal force output I could reach in a single leg press rep and chest press using the concentric phase only.
- Measure: Best single rep’s force (kg or lb-force depending on monitor) and the work done during that rep.
Session 2: Strength Endurance
This session placed more of an emphasis on strength endurance.
- Objective: 8 reps × 3 sets on seated row, moderate intensity (~60-70% of my force max as per Strength Erg data), rest 2 minutes between sets. Track total work per set and rep time.
- Findings: Over the course of the 3 sets, work per set dropped slightly, but time under tension held up. I used that drop to gauge fatigue.
Session 3: Volume Hypertrophy Style
I was very intrigued to see if the Concept2 Strength Erg could realistically be used for hypertrophy training. Size and footprint wise, it is perfect for a home gym, but could the same results be achieved? Especially without the benefits of the eccentric phase.
- Objective: A circuit combining all three stations: leg press, chest press, seated row, each with 10 reps, 3 rounds. Focus on maintaining rep speed and time under tension.
- Findings: Fatigue in grip and pulling muscles (row) was more limiting than pressing; the concentric-only nature made muscle burn feel different compared to free weights.
Session 4: Recovery / High Frequency
Here I wanted to tip the sessions slightly towards recovery. To get the blood pumping into the muscles and test the movements at higher rep schemes.
- Objective: Use the machine 3 times in a week but with lighter loads and lower volumes; measure soreness, joint discomfort, and data consistency.
- Findings: Less soreness than heavy eccentric work; able to recover faster between sessions; consistent data outputs.
Scientific Evidence: Where Concentric-Only Training Excels and Where It Lags
So far I had found the Concept2 Strength Erg to be a brilliant addition, but not a replacement to other similar movements and exercises. Let’s dive deeper into concentric only training and how it could be beneficial for you.
Strength & Concentric-Only
Meta-analyses show that concentric-only training significantly improves maximal voluntary concentric contraction strength, with improvements comparable to eccentric-only for concentric strength when tested over longer durations.
This confirms that if your goal is concentric pushing, pulling, or pressing strength, a device like the Strength Erg is highly effective.
Eccentric and Muscle Damage / Hypertrophy
Eccentric contractions (lengthening under load) tend to produce greater muscle damage and hypertrophy stimuli, and contribute to tendon adaptations. Because the Strength Erg lacks eccentric load (the return phase is unresisted), it cannot fully replicate those particular stimuli. For maximal hypertrophy and eccentric control, supplemental work is definitely advised.
Joint Stress, Recovery, and Frequency
Concentric-only training results in less muscle damage and soreness compared to eccentric work, enabling higher training frequency. That aligns with my own use of the Strength Erg: multiple sessions per week with manageable fatigue and minimal joint irritation.
If you are more focused on power output and performance without hypertrophy or excessive muscle fatigue then the Concept2 Strength Erg could be perfect for you.
Transfer to Athletic Movement & Overall Function
Athletic movements often use stretch-shortening cycles involving eccentric and concentric phases. Eccentric training is important for deceleration and explosive rebounds. Therefore, the Strength Erg should be complemented with eccentric or plyometric exercises for well-rounded performance.
Strength Erg vs Traditional Free Weights & Flywheel Eccentric Devices
| Mode | What it Gives Well | What It Doesn’t Do |
|---|---|---|
| Free Weights / Barbells | Heavy loading, eccentric and concentric; bone density; maximal strength; variety | Requires racks, spotters; higher injury risk; longer recovery |
| Eccentric-Overload Flywheel Machines | Strong eccentric stimuli; hypertrophy; tendon strength; braking ability | More soreness; cost; complexity |
| Concept2 Strength Erg | Safe concentric force; precise data; low joint stress; frequent use | No eccentric load; less hypertrophy stimulus; limited skill carryover |
How to Use the Concept2 Strength Erg Most Effectively
Programming Suggestions
- Force Sessions: Low reps, maximal effort, long rests. Track peak force.
- Strength Endurance: 8-12 reps, 3-4 sets, monitor drop in total work and rep timing.
- High Frequency: Train 3–4 times per week with adjusted intensities.
- Supplement: Add eccentric or plyometric work such as Nordic hamstrings, slow negatives, or drop jumps.
Tips for Maximizing Data
- Use ErgData to capture drive length, speed, and time under tension.
- Track week-to-week changes in average force and total work.
- Watch for declines in force or work to gauge fatigue.
My Final Opinion on the Concept2 Strength Erg
After extensive testing, here’s my verdict:
- Outstanding for concentric strength, safe use, frequent training, and measurable data.
- Cannot replace eccentric-heavy work or barbell specificity.
- Great for home gyms, rehab settings, and anyone seeking joint-friendly training with data feedback.
- At around $1,500 for the PM5 version, it’s a solid investment.
If this sounds right for you, you can purchase here.
When It Might Not Be the Best Choice
- If you need eccentric overload for hypertrophy or sport demands.
- If you are a barbell specialist needing eccentric and skill carryover.
- If budget is limited and you don’t need advanced metrics.
Conclusion
The Concept2 Strength Erg is a valuable addition to strength and conditioning, specializing in concentric, air-resisted strength work. It’s best when combined with other modalities for a full training spectrum. For measurable, safe, repeatable concentric strength, it’s one of the best machines available.
Key Takeaways
| Feature | Strength Erg Performance | Best For / Considerations |
|---|---|---|
| Contraction Type | Concentric only; no resistance on return phase | Excellent for pushing/pulling; needs complement for eccentric |
| Data & Feedback | Force, work, rep count; ErgData adds drive length, speed, time under tension | Great for tracking progress |
| Build & Specs | 90 lb; 61″ × 26″; 350 lb user capacity | Compact and durable |
| Recovery & Frequency | Higher frequency possible | Suitable for rehab, older trainees |
| Cost-Benefit | ~$1,500 with monitor | Good value if you use all stations |
Bibliography
- Eccentric-Only Versus Concentric-Only Isokinetic Strength Training: a Systematic Review and Meta-Analysis (2025) Sports Medicine – Open, 11(1).
- Specifications of StrengthErg, Concept2, Concept2 Help Desk.
- Expert-Tested: Concept2 StrengthErg Review (2025) Garage Gym Reviews.
- Product details and description of Exercises on StrengthErg, Rogue Fitness.
- Comparison of Concentric and Eccentric Resistance Training: Meta-Analyses on Strength, Endurance, and Functionality (2023/2024) Journal of Strength & Conditioning / related meta-studies.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
