Starting a rowing machine can feel a bit intimidating at first. This beginner’s guide to rowing will break it down into simple, manageable steps so you can begin with confidence and proper form.
How To Start Rowing Machine – Beginners Guide To Rowing
Rowing is a fantastic full-body workout, but doing it correctly is key to getting the benefits and avoiding injury. Let’s get you set up and moving.
Why Choose a Rowing Machine?
Rowing machines offer a unique blend of cardiovascular and strength training. They work nearly every major muscle group in your body in a low-impact way.
This makes them suitable for almost all fitness levels. You can adjust the intensity to match your goals, whether that’s fat loss, endurance, or building strength.
- Full-body workout: Engages legs, core, back, and arms.
- Low-impact: Easy on your joints compared to running.
- Efficient: Burns a significant number of calories in a short time.
- Improves posture: Strengthens the back and core muscles.
First Things First: Machine Setup and Safety
Before you even take your first stroke, you need to make sure the machine is ready and you are safe.
Always secure the foot straps. Your feet should be snug but not cutting off circulation. The strap should go over the widest part of your foot.
Check that the machine is on a stable, flat surface. Give the seat a quick slide back and forth to ensure it moves smoothly along the rail.
Adjusting the Damper or Resistance
This is a common point of confusion for beginners. The lever on the side of the flywheel (the big round part) is often mistaken for a difficulty level.
It’s actually a damper that controls how much air gets into the flywheel. A higher setting feels heavier, like rowing a bigger boat. A lower setting feels lighter, like a sleek racing shell.
For beginners, set it between 3 and 5. This gives you a realistic feel and allows you to focus on technique before adding more resistance. Higher is not always better!
The Rowing Stroke: A Four-Part Breakdown
The rowing stroke is a continuous, fluid motion. We break it into four parts to make it easier to learn: The Catch, The Drive, The Finish, and The Recovery.
1. The Catch (The Starting Position)
This is where you prepare to push. Slide forward on the seat until your shins are vertical. Lean forward slightly from the hips, keeping your back straight.
Your arms should be straight out in front of you, and you should have a firm grip on the handle. Your shoulders should be relaxed, not hunched up by your ears.
2. The Drive (The Power Phase)
This is where you generate power. Think about pushing the sequence: legs, then body, then arms.
- Push with your legs first. Drive your feet into the footplates, keeping your arms and back still.
- As your legs straighten, swing your torso back to about an 11 o’clock position.
- Finally, pull the handle into your lower chest, just below the ribs. Your elbows should go straight back.
3. The Finish (The End Position)
At the end of the drive, your legs are extended, you’re leaning back slightly, and the handle is at your chest. Your core should be engaged, and your shoulders should be down.
This is a strong, confident position. Avoid over-leaning back; it can strain your lower back and is inefficient.
4. The Recovery (The Return)
This is the rest phase, and it’s just as important. You simply reverse the sequence: arms, body, legs.
- Extend your arms straight out.
- Hinge forward from the hips, bringing your torso over your legs.
- Once your hands have cleared your knees, bend your legs and slide smoothly back to the catch position.
The recovery should be about twice as long as the drive. This gives you a moment to breathe and prepare for the next powerful stroke.
Common Beginner Mistakes to Avoid
Everyone makes mistakes when they start. Being aware of these common errors will help you correct them faster.
- Bending the Arms Too Early: This is the biggest one. You’re using your weak arms instead of your powerful legs. Always push with the legs first.
- Hunching the Back: Keep your spine long and neutral. Don’t round your shoulders at the catch or the finish.
- Rushing the Recovery: Slamming back up to the catch is hard on your body and wastes energy. Control the slide back.
- Overreaching at the Catch: Don’t lean too far forward past your toes. Your shins should stay vertical.
- Gripping Too Tightly: Hold the handle like you’re holding a baby bird—firm but not crushing. This prevents forearm fatigue.
Your First Workout: A Simple 20-Minute Plan
Now that you know the technique, let’s put it into practice. Don’t worry about speed or distance yet. Focus on rhythm and form.
- Warm-up (5 minutes): Row very slowly. Concentrate on the sequence: legs, body, arms… arms, body, legs. Do 10 strokes at a slow pace, then 10 strokes focusing just on the leg drive.
- Steady State (10 minutes): Try to maintain a consistent, moderate pace. You should be able to hold a short conversation. Every few minutes, check in on one part of your form (e.g., “Are my arms straight at the catch?”).
- Cool-down (5 minutes): Gradually slow down your strokes. Let your heart rate come down. Finish with some gentle stretches for your hamstrings, back, and shoulders.
How to Track Your Progress
As you get more comfortable, you’ll want to see how you’re improving. The monitor on your rowing machine is your best friend.
Pay attention to these metrics:
- Time: How long you can row continuously.
- Distance: How many meters you row in a set time.
- Stroke Rate (SPM): Strokes Per Minute. For endurance, aim for 20-26 SPM. Higher rates are for sprinting.
- Split Time: How long it would take you to row 500 meters at your current pace. This is a great measure of intensity.
Start by trying to row for 5 minutes without stopping. Then try to go a little further in that same 5 minutes next week. Small, consistent goals lead to big results.
Making Rowing a Habit
Consistency is more important than perfection. Aim for 2-3 sessions per week to start. Listen to your body and take rest days.
To keep it interesting, mix up your workouts. One day do a steady 20-minute row. Another day, try intervals: row hard for 1 minute, then easy for 1 minute, and repeat 5 times.
Remember, good form is the foundation. It’s better to do 15 minutes with great technique than 30 minutes with poor form that could lead to injury. Your back and joints will thank you later.
FAQ: Your Rowing Questions Answered
How often should a beginner use a rowing machine?
Start with 2-3 times per week, with at least one day of rest in between to let your muscles recover.
Is rowing good for weight loss?
Yes, it is excellent. Rowing is a highly efficient calorie burner because it uses so many muscles. Combine it with a healthy diet for best results.
Can I build muscle with a rower?
You can build muscular endurance and tone. For significant muscle size (hypertrophy), you would typically need to add weight training, but rowing provides a strong foundation.
What is the proper rowing machine technique?
The sequence is legs first, then swing the body back, then pull with the arms. On the return, it’s arms away, body forward, then bend the knees.
Why does my lower back hurt after rowing?
This is often due to poor form, like rounding the back or using the back muscles instead of the legs at the start of the drive. Focus on keeping a straight back and initiating with the leg push. If pain persists, consult a doctor.
Starting your rowing journey is a smart choice for your overall fitness. Take your time, master the movement, and you’ll have a workout you can rely on for years to come. The machine might seem simple, but the workout it provides is truly comprehensive.