If you’ve just gotten on a rowing machine, one of the first questions you’ll ask is how many reps on a rowing machine you should do. The answer isn’t simple, because rowing is more about continuous strokes than counted reps like in weightlifting. This guide will break down how to structure your workouts for any goal, from fat loss to endurance.
How Many Reps On A Rowing Machine
Thinking in “reps” on a rower is a bit different. Instead of counting single movements, you’ll measure your work by time, distance, or total strokes. A “rep” could be a 500-meter sprint, a 20-minute steady session, or a set of 30 powerful strokes. Your target depends entirely on what your trying to achieve.
Understanding Stroke Rate vs. Stroke Count
First, lets clarify two key terms on the monitor. Stroke rate is how many strokes you take per minute (spm). Stroke count is the total number of strokes you’ve taken in a piece. A good workout manipulates both.
- Low Stroke Rate (18-24 spm): Focus on power. Each stroke should be strong and deliberate. Used for warm-ups, cool-downs, and technical drills.
- Medium Stroke Rate (24-30 spm): The sweet spot for steady-state cardio and endurance building. You can maintain a conversation here.
- High Stroke Rate (30+ spm): For high-intensity intervals and sprint pieces. Form is crucial to avoid injury at high rates.
Workout Structures Based on Your Goals
Here’s how to plan your session based on common fitness objectives. Remember to always start with a 5-minute dynamic warm-up and end with a cool-down.
For General Fitness & Fat Loss
Interval training is highly effective. You’ll alternate between high-intensity and recovery periods.
- Row hard for 1 minute at a high stroke rate (28-32 spm).
- Row easily for 1 minute at a low stroke rate (18-22 spm) to recover.
- Repeat this cycle for 20-30 minutes total.
This method burns calories efficiently and keeps your metabolism elevated. You could also do distance-based intervals, like 10 rounds of 250 meters hard, with 90 seconds rest.
For Building Endurance & Aerobic Base
Steady-state rowing is king here. The goal is consistency over a longer period.
- Aim for 20-45 minutes of continuous rowing.
- Maintain a stroke rate of 20-24 spm.
- Keep your heart rate in a moderate zone (where you can speak in short sentences).
This builds your heart and lung capacity. Try to do this 2-3 times per week, focusing on maintaining good form throughout.
For Power and Strength
To build muscular power, think low rate, high force. Your monitor’s “split time” (time per 500m) is your key metric here.
- Set the damper to a medium setting (3-5). Don’t put it on 10—it’s not about resistance, it’s about applying force to the flywheel.
- Perform sets of 10-20 powerful strokes at a very low rate (16-20 spm).
- Rest for 60-90 seconds between sets. Complete 5-8 sets.
Each stroke should feel explosive. This workout is more about quality than quantity of strokes.
The Importance of Proper Rowing Form
No matter how many strokes you take, bad form makes the workout less effective and can cause injury. The drive is broken into a simple sequence: legs, body, arms. The recovery is the reverse: arms, body, legs.
- The Catch: Shins vertical, shoulders in front of hips, arms straight.
- The Drive: Push with your legs first, then swing your torso back, finally pull arms to chest.
- The Finish: Body leaning back slightly, handle at lower ribs, legs flat.
- The Recovery: Extend arms, hinge torso forward, then bend knees to slide back to the catch.
Rushing the recovery is a common mistake. Take twice as long to recover as you do to drive.
Sample Workout Plans for Different Levels
Here are some concrete plans you can follow. Adjust times and distances based on your current fitness.
Beginner Plan (First 4 Weeks)
Focus on learning the rhythm and building consistency.
- Monday: 3 x 5 minutes rowing, 2 min rest between. Rate 22-24 spm.
- Wednesday: 15 minutes steady row. Rate 20-22 spm. Just focus on moving continuously.
- Friday: 6 x 250 meters, with 90 seconds rest. Rate 26-28 spm. Note your average split time.
Intermediate Plan
Introduce more varied intensity and longer pieces.
- Monday (Intervals): 5 x 3 minutes hard, 3 minutes easy rest. Rate 28-30 spm during hard intervals.
- Wednesday (Long): 30-40 minute steady state. Rate 20-22 spm. Try to keep split time consistent.
- Saturday (Pyramid): Row for 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min hard. Take equal rest (e.g., 1 min rest after the 1 min piece).
Advanced Plan
Challenging workouts that test both power and endurance.
- Tuesday (Power): 8 x 500 meters, with 2 min rest. Aim for a fast, consistent split. Rate 30-32 spm.
- Thursday (Threshold): 3 x 10 minutes, 3 min rest. This should feel “comfortably hard.” Rate 24-26 spm.
- Sunday (Long & Strong): 60 minute continuous row. Break into 10-min segments, slightly varying the stroke rate every segment between 20-24 spm.
Using the Performance Monitor Effectively
Don’t just stare at the clock. Key data points help you train smarter.
- Split Time: Your pace per 500 meters. Lower is faster. This is your best indicator of intensity.
- Watts: The power you’re generating. Helpful for strength-focused pieces.
- Total Distance: Use this for goal-oriented pieces (e.g., “row 2000m for time”).
- Heart Rate: The best gauge for endurance work. Staying in a specific zone ensures your training the right system.
Learning to watch your split time while managing stroke rate is the key to effective rowing. It takes practice, but its worth it.
Common Mistakes to Avoid
Even experienced rowers can fall into these traps. Watch out for them.
- Rushing the Slide: Coming forward too fast on the recovery. It wastes energy and ruins rhythm.
- Overreaching at the Catch: Leaning too far forward with shins beyond vertical. This strains your lower back.
- Using Only Your Arms: The legs should initiate about 60% of the power. If your arms tire first, your sequence is off.
- Setting Damper Too High: A damper on 10 doesn’t mean a better workout. It mimics a heavier boat, but can lead to poor form and injury. Think of it like gear on a bike.
- Neglecting the Core: Your torso is the critical link between leg drive and arm pull. A weak core leads to a slumped posture and power loss.
How to Incorporate Rowing into a Full Routine
Rowing is a fantastic full-body supplement to other training.
- With Strength Training: Use 10-15 minutes of steady rowing (rate 20) as a warm-up or cool-down. Or, do short, high-intensity row intervals between strength sets for conditioning.
- As a Standalone Cardio: 3-4 rowing sessions per week, mixing interval, steady-state, and long days as shown above.
- For Active Recovery: On a rest day, a very light 10-20 minute row (rate 18, easy effort) can aid recovery without adding stress.
Listen to your body. If your performance is dropping or you feel overly fatigued, take an extra rest day or reduce the intensity.
FAQ: Your Rowing Questions Answered
Is rowing better measured by time or distance?
Both are useful. Time-based workouts are great for building endurance (e.g., row 30 minutes). Distance-based workouts are good for pacing and speed work (e.g., row 2000m for time). Beginners often find time easier to manage.
How many strokes is a good workout?
There’s no magic number. A good 20-minute workout could be around 400-500 strokes total if you’re at a moderate rate. Focus on the quality of each stroke and the overall workout goal, not just the count.
What’s a good stroke rate for a beginner?
Start between 20-24 strokes per minute. This pace allows you to concentrate on form without rushing. As you get more comfortable, you can experiment with higher rates for intervals and lower rates for power.
Can I row every day?
You can, but intensity matters. Rowing hard every day will lead to overtraining. If you row daily, mix hard days with very easy, technique-focused sessions. Most people benefit from 3-5 sessions per week with variety.
How long should a rowing session be?
A session can be as short as 10 minutes (like a high-intensity interval workout) or as long as 60 minutes for endurance. For general health, 20-30 minutes of vigorous rowing most days is an excellent target.
Why is my lower back sore after rowing?
This often points to form issues, usually rounding the back during the drive or recovery. Focus on keeping your back straight, core engaged, and initiate the movement with your legs. Also, avoid over-reaching at the front of the stroke.
Ultimately, the question of how many reps on a rowing machine is personal. Start with the basic structures, pay close attention to your form, and let your fitness goals—whether its weight management, endurance, or strength—guide your time, distance, and stroke rate. Consistency and proper technique will always yield better results than any single magic number of strokes.