Table of Contents
Note: This post contains affiliate links. Weightlift Guru may earn a commission on qualifying purchases at no extra cost to you. Learn More Here
Summary
Whether you're looking to boost cardiovascular health, build muscle strength, or burn calories, the rowing machine is one of the most effective pieces of fitness equipment available today. Known for delivering a full-body workout, rowing engages over 80% of your muscles with each stroke—working everything from your legs and glutes to your core, back, and arms. It's also a low-impact exercise, making it a great option for people recovering from injuries or looking for a workout that’s gentle on the joints while still challenging enough for athletes.
In this guide, we’ll take a deep dive into the world of rowing machines, exploring the different types available, the unique benefits they offer, and how to use them effectively for your fitness goals. Whether you’re a beginner or an advanced athlete, understanding how rowing machines work and why they’re so effective can help you get the most out of your workouts. Let’s get started!
Types of Rowing Machines
Rowing machines come in various designs, each offering a unique resistance mechanism and experience. Understanding the differences between these types can help you choose the right machine to fit your fitness needs and goals. Let’s explore the four main types of rowing machines:
1. Water Rowers
Water rowers use a water tank to create resistance, mimicking the natural dynamics of rowing on water. The harder you row, the more resistance the water generates, making it feel like you’re out on the open water. Water rowers are known for their smooth, consistent strokes and the soothing sound of splashing water, which adds to the rowing experience. This type is perfect for those looking for a realistic rowing feel.
Example: The WaterRower Driftwood is a popular model known for its beautiful wooden design and fluid resistance. It’s both aesthetically pleasing and functional, making it great for home gyms.
2. Magnetic Rowers
Magnetic rowers offer a quiet, frictionless resistance that can be easily adjusted, making them ideal for home use where noise might be a concern. They use magnets to create resistance, and the smooth, adjustable nature of the resistance allows for a wide range of workout intensities. Magnetic rowers are known for their silent operation and ease of maintenance.
Best For: Users looking for a low-noise option with precise resistance control.
3. Air Rowers
Air rowers create resistance through a fan mechanism, meaning the faster and harder you row, the more resistance you’ll face. These rowers are popular for high-intensity interval training (HIIT), as they offer an intense workout that scales with effort. However, they can be quite loud due to the airflow in the fan.
Example: The Concept2 Model D is the gold standard for air rowers, widely used in CrossFit and professional rowing training programs.
4. Hydraulic Rowers
Hydraulic rowers use pistons to generate resistance and are typically more compact and affordable than other types of rowers. While they lack the smoothness of water or magnetic rowers, hydraulic rowers are great for those with limited space or a smaller budget.
Best For: Beginners or those looking for a budget-friendly, space-saving option.
Benefits of Rowing Machines
Rowing machines are highly versatile and provide a wide range of benefits, making them one of the best options for both full-body workouts and cardiovascular fitness. Let’s take a closer look at the key advantages of incorporating rowing into your fitness routine:
1. Full-Body Workout
Rowing engages around 84% of your muscles, working your legs, core, back, and arms in a single motion. Unlike exercises that focus on just one area, rowing offers a complete workout, targeting the:
Legs and Glutes:
The drive phase uses your quadriceps, hamstrings, and glutes to power your movement.
Core:
Your abdominals and obliques stabilize your body and transfer power between your legs and upper body.
Back and Shoulders:
As you pull the handle, muscles in your lats, traps, and rhomboids activate, contributing to upper body strength.
Arms and Forearms:
The final pull engages the biceps and forearms, completing the full-body engagement.
2. Cardio and Strength Combo
Rowing machines are unique in that they offer both cardiovascular and strength training benefits. The continuous, rhythmic nature of rowing raises your heart rate, improving cardiovascular fitness, while the resistance of the rowing machine helps build and tone muscles. This makes rowing an efficient, two-in-one workout.
Heart Health:
Rowing gets your heart pumping and helps improve cardiovascular endurance. It’s ideal for individuals who want a low-impact option to raise their heart rate without the jarring motions of running or jumping.
Calorie Burn and Fat Loss:
Rowing can burn 500-800 calories per hour, depending on the intensity and resistance, making it a highly effective exercise for weight loss.
3. Low-Impact on Joints
Rowing is a low-impact exercise, meaning it’s easy on the joints. Unlike running, which can cause strain on the knees and ankles, rowing provides a smooth, controlled motion that reduces stress on the body. This makes it a perfect option for those recovering from injuries or looking for a workout that minimizes joint impact while still delivering intensity.
4. Mental Health Benefits
The rhythmic, repetitive nature of rowing can have mental health benefits as well. Rowing promotes mindfulness as you focus on your form and breathing. The calming sound of water rowers can also add a meditative element to your workout. Additionally, rowing releases endorphins, the body’s natural mood-boosters, reducing stress and anxiety.
5. Versatility for All Fitness Levels
Rowing machines are highly versatile and can be adjusted for users of all fitness levels. Whether you’re just starting out or are a seasoned athlete, you can modify the resistance and intensity to match your current fitness level. Plus, it’s easy to switch between steady-state cardio and high-intensity interval training (HIIT) with a rowing machine, allowing you to adapt your workout as your fitness improves.
Wondering if rowing or running is a better fit for your fitness goals? Explore our comparison of Rowing vs. Running.
Rowing Technique: How to Row Properly
Mastering the correct rowing technique is essential for maximizing the effectiveness of your workout and preventing injuries. The rowing stroke consists of four key phases that work together to create a smooth, powerful motion. Let’s break it down step-by-step:
1. The Catch
Position:
Sit tall at the front of the machine with your shins vertical, knees bent, and arms extended toward the handle. Lean slightly forward at the hips while keeping your back straight and core engaged.
Focus:
This is the starting position, and you should feel tension in your legs, ready to push off.
2. The Drive
Motion:
Push powerfully with your legs, driving through your heels while keeping your arms and upper body relaxed. As your legs extend, lean back slightly (about 10 degrees) and start pulling the handle toward your chest.
Muscles Worked:
The drive is where most of the power is generated, engaging your quads, glutes, and core. As you pull the handle, your arms, shoulders, and back kick in.
3. The Finish
Position:
At the end of the stroke, your legs are fully extended, and the handle is pulled toward your lower chest, with your elbows bent and forearms parallel to the floor. Lean back slightly, keeping your core tight and shoulders relaxed.
Focus:
This is the final position of the stroke, where you should feel your core and upper body working hard to stabilize.
4. The Recovery
Motion:
Extend your arms back out, lean forward from the hips, and allow your knees to bend as you return to the starting position. The recovery should be smooth and controlled, preparing you for the next stroke.
Muscles Worked:
The recovery phase resets your position and gets your core and legs ready to push off again.
Key Tips for Proper Form:
Focus on Leg Drive:
Many beginners make the mistake of relying too heavily on their arms to pull. The majority of power in rowing comes from your legs, so focus on pushing through your heels during the drive.
Maintain a Straight Back:
Avoid rounding your back at any point in the stroke. Engage your core to keep your posture strong and protect your lower back.
Control the Recovery:
Don’t rush through the recovery phase. A smooth recovery sets you up for a strong drive on the next stroke, making your rowing more efficient.
By mastering these four phases and maintaining proper form, you’ll not only get a more effective workout but also avoid common rowing injuries. Whether you’re doing steady-state cardio or pushing through a HIIT session, proper technique ensures you’re engaging the right muscles and maximizing your performance.
Rowing Machine Workouts for All Levels
One of the best things about rowing is that it’s adaptable to any fitness level. Whether you’re a beginner just starting your fitness journey or an advanced athlete looking to challenge yourself, there’s a rowing workout for you. Below are three different rowing workouts tailored to various experience levels:
1. Beginner Workout: Building Endurance and Technique
For beginners, it’s essential to focus on mastering technique and building endurance. Start with shorter sessions and prioritize form over speed or intensity. Here’s a basic workout to get started:
Warm-Up
5 minutes of light rowing to get your muscles warmed up and your form dialed in.
Workout:
Row for 1 minute at moderate pace (effort level 5/10).
Rest for 1 minute.
Repeat for 10 rounds.
Cool Down
5 minutes of light rowing to bring your heart rate down.
This workout helps you get comfortable with the rowing motion, improving your endurance and technique without overwhelming your muscles.
2. Intermediate Workout: Interval Training for Strength and Speed
As you become more comfortable with rowing, it’s time to increase the intensity by adding intervals. Interval training alternates between periods of intense effort and recovery, boosting both your cardiovascular fitness and strength.
Warm-Up
5 minutes of steady-state rowing at a moderate pace.
Workout:
Row for 2 minutes at a fast pace (effort level 7/10).
Rest for 1 minute.
Repeat for 8 rounds.
Cool Down
5 minutes of light rowing.
This interval workout helps build speed and power, while also enhancing cardiovascular endurance.
3. Advanced Workout: High-Intensity Interval Training (HIIT) for Fat Loss
For those who are ready to push their limits, HIIT is a great way to maximize calorie burn and build explosive power. This workout includes short bursts of intense effort followed by recovery periods.
Warm-Up
5 minutes of light rowing to prepare your muscles and joints.
Workout:
Sprint for 30 seconds at an all-out pace (effort level 9/10).
Recover with 1 minute of light rowing.
Repeat for 12 rounds.
Cool Down
5 minutes of light rowing.
This advanced workout is ideal for those looking to burn fat, improve stamina, and build strength.
By following these workouts, you’ll be able to adapt your rowing routine as your fitness improves. Whether you’re building endurance, adding speed, or burning calories, these tailored workouts will help you get the most out of your rowing machine.
Common Mistakes to Avoid on Rowing Machines
Rowing is a highly effective full-body workout, but improper technique can reduce its benefits and increase the risk of injury. Whether you’re a beginner or an experienced rower, avoiding these common mistakes will ensure that you get the most out of each session and protect your body from unnecessary strain.
1. Overusing Your Arms
Mistake:
Many beginners make the mistake of pulling too much with their arms, neglecting to use their legs and core effectively.
Fix:
Focus on pushing off with your legs during the drive phase, which is where most of your power should come from. Your arms should only come into play during the finish phase, as you pull the handle toward your chest.
2. Slouching or Rounding Your Back
Mistake:
Poor posture, such as rounding your back or slouching your shoulders, can lead to lower back pain and reduce the efficiency of your strokes.
Fix:
Keep your back straight throughout the rowing stroke, engaging your core to maintain a strong, upright position. At no point should your back be rounded or slouched.
3. Rushing the Recovery
Mistake:
Some rowers rush through the recovery phase, snapping back into the next stroke too quickly. This reduces the power you can generate and leads to inefficient rowing.
Fix:
Make sure your recovery is smooth and controlled. The recovery phase should take just as long, if not longer, than the drive phase. Use this time to reset your body and prepare for a powerful next stroke.
4. Using Too Much Resistance Too Soon
Mistake:
Increasing the resistance too early in your rowing journey can lead to muscle strain and fatigue.
Fix:
Start with a moderate resistance that allows you to focus on perfecting your form. As you become more experienced, you can gradually increase the resistance to challenge yourself without compromising technique.
5. Poor Foot Positioning
Mistake:
Failing to secure your feet properly in the footrests can cause instability and inefficient power transfer.
Fix:
Make sure your feet are securely fastened with the straps over the balls of your feet. This will allow you to drive powerfully through your heels during the stroke.
By correcting these common mistakes, you’ll improve your efficiency, prevent injury, and make your workouts more effective. Proper form is key to getting the most out of every rowing session.
To get the most out of your rowing machine, make sure you’re using proper form. Avoid common errors by reading Common Rowing Mistakes and how to Avoid Them.
How to Choose the Right Rowing Machine for You
With various types of rowing machines on the market, it’s important to find one that matches your fitness goals, budget, and space requirements. Below are the key factors to consider when choosing the right rowing machine for your home gym or fitness routine.
1. Space Considerations
Size and Storage:
Rowing machines can take up a significant amount of floor space, so consider how much room you have available. If space is limited, look for a machine that is foldable or can be stored upright when not in use (e.g., water rowers often store vertically).
Footprint:
Measure your available space and check the dimensions of the machine to ensure a comfortable fit, especially if you plan to leave it set up.
2. Budget
Basic Models:
If you’re new to rowing or have a limited budget, hydraulic rowers tend to be more affordable, typically costing between £200-£400. However, they might lack the smoothness and durability of other types.
Mid-Range:
For a more versatile experience, magnetic or air rowers usually fall between £500-£800. These machines offer better durability and adjustable resistance while remaining budget-friendly.
Premium Models:
For the best rowing experience, water rowers and advanced air rowers (like the Concept2) can cost between £800-£1,500 or more. These machines provide a lifelike rowing experience and are built to last.
3. Types of Resistance
Water Rowers:
Ideal if you want a quiet, natural rowing feel. Water rowers are designed to mimic real-life rowing, using water resistance for a smooth workout.
Magnetic Rowers:
Magnetic resistance allows for smooth, quiet operation and is great for home use, especially if noise is a concern.
Air Rowers:
These rowers provide an intense workout, with resistance increasing the faster you row. However, they tend to be noisier than other types.
Hydraulic Rowers:
Compact and affordable, hydraulic rowers are great for beginners or those with limited space. However, they may not offer the same fluidity of movement as water or air rowers.
4. Features
Monitor and Tracking:
Most rowing machines come with a performance monitor that tracks data like distance, time, calories burned, and stroke rate. If you’re serious about tracking progress, look for machines with more advanced features, such as Bluetooth connectivity and app integration.
Comfort:
Check for adjustable footrests, a comfortable seat, and a well-padded handle to ensure your rowing sessions are smooth and comfortable.
5. Fitness Goals
Cardio and Weight Loss:
If your primary goal is cardiovascular fitness or weight loss, a mid-range air rower or magnetic rower would provide the best balance of intensity and quiet operation.
Strength Training and Muscle Tone:
If you’re looking to build muscle while improving endurance, a water rower offers more natural resistance that increases with your effort, providing a dynamic strength workout.
By taking these factors into consideration, you’ll be able to choose a rowing machine that best suits your lifestyle, space, and fitness needs. Whether you're aiming for a quiet, realistic rowing experience or high-intensity workouts, there’s a rower for you.
Row Your Way to Better Fitness
Rowing machines are one of the most versatile and effective tools for building both strength and cardiovascular fitness. Whether you’re a complete beginner or a seasoned athlete, rowing offers a low-impact, full-body workout that engages the majority of your muscles and helps improve endurance, strength, and overall health. From burning calories and toning muscles to enhancing cardiovascular health, the benefits of rowing are immense.
Choosing the right rowing machine depends on your specific goals, space availability, and budget. Whether you prefer the realistic feel of a water rower, the quiet precision of a magnetic rower, or the intensity of an air rower, there’s a perfect option out there for you.
Ready to get started? With proper technique and the right workout plan, the rowing machine can be your go-to tool for achieving your fitness goals. Dive into the world of rowing, and let the rhythm of each stroke bring you closer to a healthier, stronger you.