15 benefits of rowing machines and how to get results faster

Thanks to the numerous advantages of rowing machine training, including aerobically increasing, fat burning, muscle strengthening, meditative healing, low impact rowing machines, also called ergometers or ergs, are currently on the upswing.

The rowing machine mobilizes up to 86% of the body muscles and offers you the unique opportunity to train your entire body. Overall, it activates the abdominal muscles, back, shoulders, chest, triceps, wrists, glutes, hamstrings, and calf muscles.

As a complete exercise that will help reward both your physical and mental wellbeing, it is the unique workout that separates the rowing machine from the rest of the exercisers and brings it to its peak – home fitness.

Table of Contents

Why choose rowing over other forms of fitness?

The answer is simple:

In contrast to other training coaches, a rowing machine gives your entire body a thorough entry and exit with little impact.

Still need to be convinced that ROWING MACHINE is a great athlete for you?

Scroll down to find out how you can benefit from rowing machine training in a holistic way and for tips on how to get results faster and avoid unnecessary injuries.

15 advantages of rowing machine training

  1. Full body training in less time
  2. Weight loss and fat burning
  3. Cardiovascular and strength conditioning at once
  4. Build stamina and stamina
  5. Posture improvement
  6. Reduce anxiety and stress
  7. create mental hardness
  8. Maintain virtual calm
  9. Improve confidence
  10. prevent cognitive decline
  11. low impact and easy on the joints
  12. good for people of all ages and fitness levels to give it a try
  13. good for people with disabilities
  14. ideal training for all sports
  15. have fun

· Physical benefits of rowing machine training

On the physical side, weight loss and maintenance, muscle building, better sleep, and a reduction in the risk of certain medical conditions such as stroke, heart disease, and type II diabetes are among the top benefits of rowing machine training.

1. Whole body workout in less time

Tightly planned and do you want to accelerate progress towards your fitness goals? Try the rowing machine!

Rowing trains all major muscle groups: legs, arms, back, stomach and buttocks .

Legs provide most of the power of the oar stroke and your torso adds the rest. Plus, rowing is one of the few aerobic activities that can actually strengthen your back.

The rowing ratio is typically 65-75% of the legs and 25-35% of the upper body. Meanwhile, rowing will keep your heart rate elevated while you build core strength.

Doing each group individually can take three times as long and in some cases burn fewer calories. This tripling effect is one of the great advantages of rowing machines.

Since it really challenges your body, you’ll notice a difference faster. This makes a rowing machine perfect for people who do full body conditioning and want to value time and efficiency while exercising!

2. Weight Loss & amp; Fat burning

One of the main reasons we spend our precious time exercising is to get rid of fat. If that is your goal, then your hopes should be placed in a safer, more cheerful fat burner – a rowing machine.

Exercising regularly with a rowing machine can help you burn calories, strengthen muscles, and give you more energy. It’s an incredible fat burner and it really attacks almost every single muscle in your body.

British rowing says rowing helps burn calories – between 400 and 1000 calories an hour (depending on your pace and weight).

The Harvard Health Publications also looked at calorie expenditure from activity and weight. Below is an insight into rowing activity.

Calories burned in 30 minute activities

Fitness activities125 pound person155 pound person185 pound person
Rowing, stationary: moderate210 cal260 cal311 cal
Rowing, stationary: strong255 cal316 cal377 cal


The math of burning fat and weight loss is simple, you have to burn more calories than you absorb.

Since almost all body muscles are activated when rowing, the energy consumption in this exercise is high. In addition, rowing in the fat-burning heart rate zone will help you achieve the result of weight loss faster and easier.

With a healthy diet, consistent use of a rowing machine is a great way to help you lose weight.

3. Cardiovascular & amp; Strength conditioning all at once

Is it a day for cardio or weight training? OR is it a day for aerobic or anaerobic exercise?

We sometimes get into the training dilemma when factors such as time, energy and motivation are involved.

If you want to improve your cardio fitness as well as your general strength, the rowing machine can find its place in your exercise program.

Aerobic benefits of exercising with rowing machines

You’re working out your body aerobically when you’re doing any type of exercise that requires your body to use oxygen in order for your muscles to work.

Rowing is helpful aerobically because it forces your body to row repeatedly. Over time, as you get into better shape, your body will be able to do more rowing movements.

As you do this, you are rowing your arms, moving your legs up and down to keep your swing, and, generally speaking, you will be active for a long period of time.

This increases your heart rate and forces you to breathe more often. The oxygen you take in is then directed to your muscles to make them work.

As a cardiovascular exercise, it helps you get the aerobic benefits of a rowing machine by increasing your lungs’ ability to oxygenate your heart, blood, and the rest of your body. It is also helpful to lower blood pressure while keeping arteries cleaner.

Scientists from the University of Alberta, Canada, are also on board to study the endurance values of rowers.

They examined the vital functions of rowers at a distance of 2 km to see how the heart responds to aerobic stress. The results showed that the left ventricle of the heart responded with an increase in area and mass. In other words, the heart grew stronger.

Regular rowing exercises improve your aerobic capacity by allowing you to stay active longer.

Anaerobic benefits of exercising with rowing machines

As mentioned above, aerobic benefits depend on how much oxygen your muscles are receiving. The anaerobic benefits, on the other hand, depend on how much resistance you are dealing with.

Indoor rowing machines simulate the resistance you are exposed to. This resistance forces you to train your muscles harder.

As a result, your muscles are actually being deprived of oxygen and depressed more than they would be in aerobic conditions. This will help them get stronger over time.

The harder you train, the more you push yourself to get anaerobic benefits. But you can’t push yourself to the limit all the time. Hence, you will see some aerobic benefits as well.

Rowing is a type of two-for-one workout that combines the benefits of lifting and running. They test your muscular and cardiovascular endurance and strength, which will make you stronger and more efficient over time.

4. Endurance & amp; Endurance building

The rowing machine is great for working on your cardio to build endurance.

You may feel exhausted at first. But if you stick with it, you will gain more stamina and a huge boost in your metabolism. Therefore you will get more energy in the long run.

More precisely, a long workout on a rowing machine has a positive effect on your body fluid and your mass, while your blood parameters remain largely the same. Over time, you’ll get fitter and more motivated to do the things you love!

There are special breathing techniques for professional rowers to achieve the highest performance.

If you are a fan of running or other active sports, you should really stop neglecting the rowing machine. It directly increases your stamina, which is required for various activities, including competitive sports, marathons, and sex.

5. Posture improvement

With the exception of ballet dancers, how many of us can say we have excellent posture?

Like most people, you likely live a sedentary lifestyle , which often results in the inactivity of your back muscles. This, in turn, can cause you to lie down and adopt poor posture.

The exclusion of bad posture unfortunately results from the sedentary behavior in daily life. If you’re one of those running or cycling enthusiasts who suffer from poor posture over time, rowing is your cross-training solution.

The classic humpback posture in the upper back of cyclists tends to develop certain postural disorders such as slumped shoulders and bowed head on the neck , which often become painful if left untreated.

While the problem with runners is that whenever you start to tire you keep returning to poor postures or forms. This leads to some common running posture issues like rounded shoulders and lordotic spine .

“It’s no secret that runners typically suffer from injuries associated with weak cores, poor posture, and decreased flexibility. “Says Hollis Tuttle, accredited running coach and manager of teachers at CityRow in New York City.

Instead of arching your back, a rowing machine mainly uses your legs, your core, and literally awakens every single muscle in your back. When you straighten and flex your back during a row exercise, you are stretching the tired and unused muscles in your back.

Keep your back straight and reach into the back chain to balance your muscle strength. It is ideal for improving your posture and preventing sports injuries.

· Mental benefits of rowing machine training

Rowing is great physical exercise, but it’s far more than that.

The great boat builder George Pocock put it well in a 1973 documentary:

The physical benefits make rowing exercise such a powerful tool for staying healthy. However, the professionals on the mental and emotional side should also inspire you.

In addition to a healthier body, there is a connection between the mind and body when rowing. The positive aspects of rowing for your mind shouldn’t be underestimated.

The smooth, gliding motion you create on a rowing machine and the rhythm of repetitive movements allow your mind to put on autopilot. Doing it regularly has been proven to help with your mental strength.

The experts at Harvard Health Publishing say regular physical activity can improve mood, reduce stress, increase self-confidence, and help relieve symptoms of depression and anxiety.

The endorphins are mood- enhancing hormones that are released in response to rowing exercises. They act on the brain and trigger a number of benefits of rowing machine training, such as: B. an improved mood, an improved immune response, an altered pain perception and a reduced stress effect.

6. Relieve anxiety and stress

A short rowing session releases and increases the β-endorphin levels in your blood. These are the feel good hormones that will make you a happy, calm person again.

Modern medicine uses aerobic exercise extensively as a supplement or alternative method to encourage happy chemicals, overcome daily stress, and relieve anxiety or depression. This research shows the relationship between oxygen uptake and the effects of managing these disorders.

You don’t have to wait for your mood to subside to join the rowing. Whether it’s a job where the always grumpy staff and dissatisfied boss rub you the wrong way, or a random driver on your way who mixed up gasoline and brakes in front of you, the rowing will help you up by the end of the year to become cool as a cucumber day.

Because of reactions in the hippocampus, our brains are more likely to make new neuronal connections. A strong connection of neurons gives you a higher resistance to stress.

Regular sessions on your rowing machine will improve your mood, reduce tension, and even improve your self-esteem.

If you mount on a water rowing machine where every stroke is accompanied by the calming sound of running water, the effect is even more noticeable. It is also great for relaxation and meditation to clear your mind and help you sleep, thereby maintaining a virtuous cycle of your sanity.

7. Create mental toughness

Rowing creates mental toughness because it can be difficult as a workout, but there is a great sense of achievement at the end of a session.

Rowing is not easy. It takes real effort and dedication if you really want to get it to work. It also requires a certain level of mental toughness that is higher than in other fitness programs.

Some of the most mentally strong athletes out there – from MMA fighters to Ironman competitors – swear by rowing, and these guys know how mentally challenging serious exercise can be.

Rowing can certainly help you build mental strength as you need to be steadfast, persistent, and dedicated. We know that exercise releases endorphins, those feel-good hormones that help reduce stress, but rowing does even more. Because it requires rhythmic movement, rowing is relaxing, almost like dancing, and when you put on your headphones you are in “the zone.”

8. Cultivate the virtual calm

Indoor rowing could be your meditation practice . It is your chance to breathe and move, focus on staying upright, taking the next stroke and feeling the feeling of your indoor rower as if walking across the lake.

You leave all your worries ashore; There is no place for them when rowing.

The rowing motion feels extremely smooth and quiet, and the splashing sound of a water rowing machine is relaxing. Because of its noiselessness, rowing machines are perfect for home use.

Some individuals and dedicated rowing halls contribute to mindfulness by including water rowers, where each stroke is accompanied by the calming sound of running water.

9. Improve self-confidence

As the icing on the cake, rowing regularly will strengthen your form and improve your posture, which will further strengthen your self-image.

As you get new results from this type of exercise and your body changes for the better, you will feel an increase in self-esteem.

Setting your personal record on the rowing machine at your local gym will do wonders for your ego and give you a new boost in self-esteem that will affect other areas of your life.

10. Prevent cognitive decline

There are four phases to performing a single stroke of the rudder. Learning a suitable rowing technique will take some time for beginners. The complexity of this exercise may seem like a struggle, but it turns out to be another benefit of a rowing machine.

Entering cognitive skills exercises has been demonstrated by researchers at the Brain Injury Research Center, Los Angeles, California. Cognitive skills include perception, attention, memory, language, and more.

Scientists found that those who participated in aerobic exercise such as rowing had an increased ability to process information due to a positive impact on the central nervous system.

Thanks to the fact that rowing confuses your mind, if you properly understand and learn a new movement pattern, you will get an extra cognitive boost.

Not only is exercise known to improve your overall mood thanks to the release of endorphins that we all experience during and after a workout, but it is also known to have longer-term benefits. This includes all of the psychological benefits of rowing machine training that you are likely to experience due to the improved sleep you are likely to get from exercising.

· Other benefits of rowing machine training

11. It is low impact and easy on the joints

Back pain or knee problems like sprains, strains, torn cartilage, arthritis, and osteoarthritis don’t mean you can’t be active and find a sport you love.

Choosing low impact sports like indoor rowing that work your back muscles and are easy on your joints is the best way to avoid re-injuries and increased back and knee pain while toning and toning your entire body.

“Rowing is a low-impact form of exercise that uses all major muscle groups, including the legs, core, back, and arms.”

– Hollis Tuttle, an instructor at CityRow in New York City.

Let’s take a quick look from the following perspectives.

· Joint-friendly

Unlike resistance, which is essential for other popular exercise routines like running or cycling, rowing is a smooth, rhythmic movement that puts minimal stress on your joints . It’s much safer for your body and gives you a great workout. This makes it perfect for athletes with common problems.

A 2014 study of 24 people over an 8-week period found that joint torques or rotations in the elbow, shoulder, lumbar spine, and knee improved by 30 percent.

All of this is due to the position of the body. As shown in the illustration below, indoor rowing is a sitting exercise. Most of your weight is caused by sitting on the rowing machine. In addition, your feet are attached to the foot pads. Hence, there is little or no possibility of impact.

In addition, a rowing machine will help you strengthen your joints and increase mobility without causing further damage.

· Whole body training instead of repetitive movements of local muscles

Rowing is a full body workout. Up to 86 percent of the muscles in your body are involved in creating strength.

Hence, there is no overuse injury or excessive exercise problems caused by repetitive movements of certain muscle groups.

· Back strengthening

By activating the back muscles, the rowing machine can strengthen your back. Over time, back pain is prevented or even relieved.

While the rowing movements burn serious calories without putting any extra strain on your joints. You can control the movement and pace, which makes it a great exercise to turn to for active rest .

This exercise is recommended as the safest and most efficient exercise for rehabilitation after joint operations such as hip replacement. In addition, staying in shape is sometimes recommended as an exercise option for people with osteoarthritis or early-stage arthritis. It is also good for you when you are recovering from an injury or struggling with other pain.

If you row properly and maintain a relaxed posture, there is the least risk that you will feel any negative impact. Rowing is a godsend for the most fragile on the knees, hips, ankles or shoulders. If you are looking for a low impact yet versatile sport, the rowing machine is just right for you!

12. It is good for people of all ages and fitness levels to try

Rowing is one of the few exercises that does not discriminate. No matter how old you are, what you weigh, how fit you are, whether you are recovering from an injury, a calibrated challenge will be offered to you no matter which rowing machine you will step on. Everyone can row.

The resistance of a rowing machine can be adjusted to suit your needs. This means that it is suitable for all fitness levels, from beginners to regularly active individuals to seasoned Olympic athletes. It’s so versatile that you can row indoors or outdoors, competitively or simply. It all depends on you. The only requirement is that you enjoy yourself.

As you row, the machine adapts to your skills and abilities and you can recalibrate the resistance level of each stroke and scale the difficulty of the workout to your liking. As you improve, you can make the resistance levels and your rowing speed much more challenging, and the goals of each workout are much more difficult to achieve.

Thanks to its variable resistance and its impact-resistant function, a rowing machine has no age limit! Joints and bones are not stressed, rowing is an ideal training for young and old.

Older people can exercise comfortably on a rowing machine and thus improve and maintain their general health. Young children can also benefit from the smooth and rhythmic movement of the rowing machine. Rowing is a lifelong sport that can be enjoyed by all ages, from children to grandparents.

If you’re looking for a cardio machine for the whole family, consider a rowing machine for your home gym.

13. It’s good for people with disabilities

Did you know that rowing machines were used to rehabilitate patients in hospitals?

According to the Complete Guide to Indoor Rowing by Jim Flood and Charles Simpson, this happened back in 1938. Indoor rowing is also opening up to people with spinal cord injuries and paralyzed limbs .

Rowing made its Paralympic debut in Beijing in 2008. Para-rowing (or adaptive rowing) is a category of rowing races for people with physical, visual, or mental disabilities.

According to British rowing, anyone can get involved in rowing, regardless of physical, sensory or learning disabilities.

One of the first paraplegic rowers was Robin Gibbons, who rowed for the Queen of England. Gibbon’s muscular legs inspired Dave Estrada to devote himself to the sport. “The physical benefits [of rowing] are immense, but I don’t think they’re as great as the psychological benefits,” says Gibbons. “After a spinal cord injury, everyone has to try to regain self-worth.”

It’s fascinating to watch, but more importantly, it has been shown to be effective in helping paraplegic athletes increase the bone density, muscle tissue, and reverse osteoporosis of atrophied legs.

According to Dianna Carroll, CDC epidemiologist, “We know that regular aerobic physical activity increases heart and lung function, improves daily life activities and independence, reduces the likelihood of developing chronic diseases, and also improves mental health.”

Rowing is a versatile, safe, and effective tool for people with disabilities, from the paraplegic to the blind. Rowing is now for almost EVERYONE … ONE !

14. It is an ideal workout for all sports

Regardless of your sport, you can benefit from rowing as part of your training.

Because it works so many muscle groups, it tones and strengthens your arms, shoulders, legs, and your back. From swimming and lifting weights to running and tennis, rowing helps with exercise.

It’s hard to convince runners to change their cardio routines. Just as yoga or weight training can make you a better runner, different types of cardiovascular activities such as rowing, swimming, or cycling can make you stronger and more efficient while running.

By changing the type of stress your body has to deal with during a workout (i.e., not hitting your feet in the ground every day), you can actually reduce the risk of injury.

“It’s no secret that runners typically suffer from injuries associated with weak cores, poor posture, and decreased flexibility,” says Tuttle. “Rowing with the right technique helps improve posture while improving functional flexibility, making you a stronger athlete overall.”

15. It’s a lot of fun

Rowing is a lot of fun. Depending on your mood or how much energy you have, you can make it easy or difficult.

When you are scared of exercise, it is much harder to motivate yourself to do so.

One of the easiest ways to stay motivated while exercising is to find an activity that you enjoy. Rowing can be done while watching TV, listening to your favorite music, or having a conversation.

In addition, there are plenty of rowing or fitness apps that make indoor rowing fun ! You can hook up your indoor rower and explore beautiful surroundings, get real-time feedback, view detailed training reports, compete against other players, level up and much more!

Nowadays rowing is introduced in virtual reality to bring you an immersive rowing experience. It creates a magical miracle for your indoor rowing and turns your workout into an enjoyable vacation.


How do you use a rowing machine?

Would you like to take advantage of rowing? Can’t wait to get stronger, healthier and happier?

Mastering the correct technique is always important so that you can get started and get results without risking injury.

The key to rowing is understanding the movement and the different positions you are in while rowing. A full “rudder stroke” can be broken down into four distinct phases from start to finish – catch, drive, stop and restore.

Read below for a quick beginner’s guide to correcting the rowing technique.

For a more complete guide, check out our blog post: Rowing Technique: The Ultimate Guide . Complete step-by-step instructions with the shape of the row, breathing, exertion and time of stroke are provided. More video instructions on correct rowing technique for beginners can be found here .

How can you incorporate rowing into your exercise routine?

· Do it to warm up

Not only is it important for exercising that you maintain proper technique, but also that you are properly warmed up. Regardless of the workout, rowing is a great choice for warming up.


Benefit number one: Rowing uses almost all of the major muscle groups in your body. It really increases your body temperature and brings your blood to your muscles. If you do it to warm up, your cardiovascular system will gradually revitalized.

Benefit number two: It’s a great light lift exercise before doing weights, which in turn results in your barbell chest pushing much harder and better.

If you want to do a little cardio before your workout to warm up but don’t like the treadmill, hop on the rowing machine instead. Even five minutes will raise your heart rate.

· Use it as your complete workout

Instead of using the rowing machine to warm up, take a little more time to do a full workout.

Libby Peters, former assistant head coach for the University of Pennsylvania’s women’s rowing team, says you can get a quick hit killer cardio session at intervals in just 12 minutes. Do a minute of slower strokes that focus on form and strength (which equates to around 16-18 strokes per minute) and spend the next minute making more casual strokes that alternate until your time is up.


The benefits of using a rowing machine for a full workout go well beyond the 15 benefits listed above, including, but not limited to, total body training, weight loss, muscle building, and endurance building. It’s a great way to improve your overall health. Plus, it’s low-impact and easy for all ages and fitness levels.

· Introduce it as part of cross training

One of the best forms of cross training? Indoor rowing.

Try the rower for cyclists, runners, MMA fighters, or those of you looking for a new workout or something to add to your job.

The rowing machine gives you the opportunity to make your workout more varied. When you’re tired of doing a single boring workout, rowing is the perfect alternative or addition to other sports like cycling, running, climbing, and even boxing. If you’re looking to replace your normal treadmill routine, rowing will help change the landscape. It also puts less strain on your joints. If you don’t want to run or ride a bike, do some endurance rowing workouts.


Advantage number one: a rowing machine can train almost all muscles in your body and thus bring about versatile training patterns .

Advantage number two: With a rowing machine, you can vary your training pattern to suit your taste . Standard exercise on rowing machines usually includes a 2,000-foot session of rowing for 10 or more minutes. However, you are free to adapt the training to your requirements. You can do longer sessions by choosing a moderate pace for 15 to 20 minutes for a higher aerobic load. Or you can increase the resistance or speed and try to bring your workout up to Olympic rowing standards in 8 minutes to reach the level of HIIT training.

For advanced sports enthusiasts, it is recommended that rowing be combined with exercises such as squats, deadlifts, and pull-ups. In conclusion, rowing exercises can be a great addition to your exercise routine or program.

· Use it for active recovery

If you want to actively recover after an intensive workout, the rowing machine can also help you. A few minutes of more casual exercise is a great way to relax while still doing your body good.

During rest, it may take a few minutes to lightly paddle the rowing machine, then use the remaining time to get up, stretch your legs, and have a quick drink.


Using the rowing machine for active recreation allows you to gradually restore your heart rate and blood pressure .

Training resources to help you get results faster

Here are some handy tips and free online training resources we’ve gathered and selected to help you take advantage of rowing machine training faster.

Whether you are a beginner or a professional rower, there is something for you.

If you prefer to watch videos , Dark Horse Rowing and Training Tall have plenty of educational yet interesting videos You can get started or develop with indoor rowing machines on their YouTube channel and have great workout ideas and rowing content in general. British Rowing is running an indoor rowing practice course called “Go Row Indoor”, which has technical videos and training videos that are always available on YouTube. So you can master rowing indoors and get fit! Would you like to make your indoor rowing more enjoyable? Indoor rowing scenery and workout brings the river home and offers wonderful opportunities for rowing routes.

If you are a reading person there are plenty of blogs and articles online with various rowing training plans and tips for improving your rowing technique.

4 tips to get the benefits of a rowing machine

Always remember that for any exercise routine or piece of equipment, it is important to follow safety precautions, proper techniques, and common sense before getting on a rowing machine and embarking on a journey to a longer, quality life.

· Always consult your doctor before starting a new exercise program.

Consult your health care professional before starting or starting any indoor rowing and exercise. Since only your doctor can determine whether you are medically able to participate and how much exercise is safe for you, you can protect yourself from injury.

If you experience dizziness, nausea, chest pain or other abnormal symptoms, stop exercising immediately and consult a doctor immediately.

· Do not overexert yourself when you first start

Starting an exercise program that is more strenuous than you are ready can lead to injury and serious medical problems.

To make rowing a habit, stop exercising when you are too tired to maintain proper form.

· Diversify your workouts

Exercise is the key to good health. But variety is the spark for you to keep moving and be motivated.

In reality, you should diversify your workouts to more effectively achieve your specific goal.

Instead of limiting yourself to one or two types of activity, do aerobics, stretching, strengthening, and balance exercises.

· Be aware of your food

Regardless of what type of exercise machine or routine you follow, you must also watch your diet to lose weight and get the results you want. There’s no way around it!

Many experts say that a general rule of thumb is that weight loss is 75% diet and 25% exercise. Cutting down on calories through smart eating habits is far easier than burning them off on the rowing machine.

A combination of smart diet and consistent exercise is the best solution to get the results you want faster.

Final thoughts

There are many different models that can perform a rowing motion that can help you get the benefits of rowing machine training.

Indoor rowing machines offer several other advantages such as easy storage, assembly and transport. This makes them the best training device for home use.

It is highly recommended to include rowing workouts in your routine, especially during lockdown. Just 10 minutes of rowing a day indoors can change your brain chemistry, improve your figure, boost your immune system, and help you and your family stay healthy at home!

Happy and healthy rowing!

If you’re looking to add a rowing machine to your home gym and seek advice during this particular quarantine period, check out the rowing machine buying guide and the latest all-in-one reviews for the best rowing machines .

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