How Bowflex Works to Build Muscle: The Science of Strength Training

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Strength training is a crucial aspect of any fitness routine, and Bowflex home gym machines are a popular and effective way to build muscle and strength. But what exactly is happening in your body when you use a Bowflex machine? 

In this blog post, we’ll take a closer look at the science of strength training and how Bowflex machines work to help you build muscle.

What is Strength Training?

Strength training, also known as resistance training, is any type of exercise that uses resistance to work the muscles. This can be done using free weights, resistance bands, or machines like the Bowflex. The goal of strength training is to increase muscle mass, strength, and endurance.

When you perform a strength-training exercise, like a bicep curl, your muscles are working against resistance, whether that’s a dumbbell or the resistance provided by a Bowflex machine. This resistance causes small tears in the muscle fibers, which then repair and grow stronger. Over time, this process leads to an increase in muscle mass and strength.

The muscle fibers are grouped into muscle fiber types, slow-twitch and fast-twitch. Slow-twitch muscle fibers are endurance-based and are responsible for activities such as steady-state cardio, while fast-twitch muscle fibers are power-based and are responsible for activities such as weightlifting. 

Strength training focuses on the fast-twitch muscle fibers and by doing so, it makes the muscle stronger and bigger.

How Does Bowflex Build Muscle?

Bowflex machines use resistance rods or power rods instead of traditional weights to provide resistance. 

These rods are made of a high-strength composite material and are designed to provide resistance that increases as they are flexed. This means that the resistance provided by a Bowflex machine is not constant, but increases as you move through the range of motion of an exercise.

Image shows the back of a Bowflex home gym with its power rods

This variable resistance is one of the key ways that Bowflex machines work to build muscle. Because the resistance increases as you flex the rod, your muscles have to work harder as you move through the exercise. This leads to more muscle activation and a greater training stimulus, which can result in greater muscle growth over time.

Another benefit of using Bowflex machines is that they allow you to perform a wide range of exercises, targeting different muscle groups. This allows you to create a well-rounded strength training program that works all of the major muscle groups in your body.

Below is a quick overview of my favorite Bowflex machine the Revolution. Check out my Bowflex Revolution review here

Total Gym GTS Review – Quick Verdict


  • The Spiraflex technology creates consistent resistance without needing bulky weights
    • Over 100 different exercises
    • Resistance can be upgraded to 300 lb
  • Quickly switch between exercises
  • Includes all the accessories you need
  • Good warranty
  • Suitable for users up to 300 lb
  • Easy to assemble
  • Seat rail folds up for easy storage


  • It’s quite a big, heavy machine 
  • It is a bit pricey (but often reduced so hit the button below to get today’s price)

Safety and Precautions

It’s important to remember that strength training can be intense, and it’s essential to use proper form and technique to avoid injury. It’s also important to start with lower resistance and gradually increase as your muscles adapt and become stronger. It’s important to also pay attention to the range of motion and not to exceed it, as this could cause injury.

It’s always recommended to consult a doctor before starting any exercise program, especially if you have any health concerns or have not exercised in a while. It’s also important to have a proper warm-up routine before starting the strength training session.

Final Thoughts 

Bowflex home gym machines are an effective and convenient way to build muscle and strength through strength training. The variable resistance provided by the power rods, combined with the ability to perform a wide range of exercises, makes Bowflex a versatile option for anyone looking to build muscle and improve their overall fitness. 

I have written loads of reviews of the different Bowflex machines, but if you are thinking of getting one. The best place to start is my round-up of the best Bowflex Home Gyms

*As an Amazon Associate I earn from qualifying purchases.

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