How To Change Resistance On Rowing Machine

If you’ve ever wondered how to change resistance on a rowing machine, you’re in the right place. Getting this setting correct is the key to effective and safe workouts, whether you’re a beginner or a seasoned rower. This simple adjustment guide will walk you through the different types of machines and how to manage their resistance for your goals.

Rowing machines come in several main types, and each adjusts resistance differently. The method you use depends entirely on the machine you have at home or in the gym. Knowing your machine type is the essential first step before you touch any dials or settings.

The four common types are air, water, magnetic, and piston (or hydraulic) rowers. They each create and manage resistance in a unique way. Let’s break down each type so you can identify yours and learn the specific steps to adjust it.

1. Air Rower Resistance Adjustment

Air rowers, like the popular Concept2 model, use a flywheel and fan. Resistance is created by air moving against the fan blades. Here’s the crucial part: you don’t select a numbered level like on other machines. Instead, resistance is changed by two factors.

First, you change how hard you pull. A harder, faster pull moves more air and creates more resistance. Second, you adjust the damper setting. The damper is a lever on the side of the flywheel housing that controls how much air flows into the fan.

A higher damper setting (like 10) opens the vent fully, letting in more air. This feels like a heavier boat, requiring more strength.
A lower damper setting (like 1) closes the vent, letting in less air. This feels like a lighter, faster boat, requiring more speed and cardio.

Think of the damper like bicycle gears. A high setting is a hard gear; a low setting is an easy gear. Most people find a setting between 3-5 effective for general training. Remember, the monitor shows a “drag factor,” which is a more precise measure than the damper number alone.

2. Water Rower Resistance Adjustment

Water rowers use a paddle spinning inside a tank of water. The resistance feels very natural because it mimics actual rowing on water. To change the resistance on a water rower, you have two primary methods.

The first and main way is to row faster. The harder and quicker you pull, the more resistance the water creates. It’s a direct and intuitive relationship.
The second way is to change the water level in the tank. Adding more water increases the overall resistance potential, while removing water decreases it. This is usually a manual process done before your workout.

Most users never need to adjust the water level. They simply row with more or less intensity. If you do need to adjust the tank, follow your manufacturer’s instructions carefully to avoid leaks. The beauty of a water rower is its smooth, self-regulating feel based on your effort.

3. Magnetic Rower Resistance Adjustment

Magnetic rowers use magnets and a flywheel to create resistance. The magnets don’t touch the flywheel; they create a magnetic field that slows it down. This makes for a very quiet and smooth operation.

Adjusting resistance on a magnetic rower is typically the most straightforward. You’ll use a digital console or a manual dial. The console will have up/down buttons or a knob to select a resistance level, often from 1 to 20 or more.

Lower levels (1-5) offer minimal resistance, great for warm-ups or recovery.
Medium levels (6-12) are ideal for steady-state cardio and fat-burning sessions.
Higher levels (13+) provide significant resistance for building strength and power.

The adjustment is instant and consistent. Unlike an air rower, the resistance level you select remains the same regardless of your rowing speed, which allows for very controlled workouts.

4. Hydraulic/Piston Rower Adjustment

These rowers use one or two hydraulic pistons attached to the handle. Resistance is created by fluid moving through valves inside the piston. They are often more compact and affordable.

To adjust the resistance, look for a twist knob or dial on the piston(s) itself. Turning the knob clockwise typically increases resistance by tightening a valve inside. Turning it counter-clockwise decreases resistance.

Locate the adjustment knob on the side of the piston cylinder.
To increase resistance, turn the knob slowly to the right. Test the pull.
To decrease resistance, turn the knob slowly to the left. Test the pull again.

Some models have a separate knob for each piston, which must be adjusted equally. The resistance on these machines can feel a bit less smooth than other types, but the adjustment is simple and mechanical.

How to Choose the Right Resistance Level

Now that you know how to change it, how do you choose the right setting? The correct resistance is not about maxing it out. It’s about matching the resistance to your workout purpose and maintaining good form.

If the resistance is too high, you’ll jerk the handle, use your back incorrectly, and tire quickly. If it’s too low, you won’t challenge your muscles enough and your stroke rate will become excessively high without much benefit.

For Technique & Warm-Ups: Use a low resistance. Focus on mastering the drive (legs, then core, then arms) and recovery sequence smoothly.
For Endurance & Fat Burning: Use a moderate resistance where you can maintain a steady, conversational pace for 20+ minutes. On an air rower, this is often a damper of 3-5.
For Strength & Power: Use a higher resistance for shorter intervals. Think 10-20 powerful strokes at a high setting, with full rest in between. Your stroke rate will be lower, but each stroke should be strong and controlled.

A good rule of thumb is that your split time (time per 500 meters) should improve because you’re pulling faster and more efficiently, not just because you turned up the resistance. Form always comes first.

Common Mistakes to Avoid When Adjusting Resistance

Even with a guide, it’s easy to make a few common errors. Being aware of these can save you from ineffective workouts or even injury.

Setting It Too High: This is the number one mistake. It leads to poor form, overuse of the back, and quick fatigue. You should be able to accelerate the handle smoothly through the drive.
Ignoring the Monitor (on air rowers): Focusing only on the damper number instead of the “drag factor” on the monitor. The drag factor accounts for dust in the flywheel and altitude, giving a true reading.
Not Adjusting for Workout Type: Using the same resistance for every single workout. Vary it based on your goal for the day.
Forgetting to Check the Basics: On water rowers, ensure the tank is properly sealed. On magnetic rowers, check that the console is securely connected if levels seem off.

Listen to your body. If you feel sharp pain or cannot maintain a strong posture, the resistance is likely to high for your current strength level. There’s no shame in lowering it.

Maintenance Tips for Consistent Resistance

To ensure your rowing machine’s resistance works correctly every time, a little maintenance goes a long way. A well-maintained machine provides accurate and reliable feedback.

Air Rowers: Regularly clean the flywheel fan vents with a dry cloth or vacuum attachment to prevent dust buildup, which affects the drag factor.
Water Rowers: Check for algae growth if the water appears green. Use the recommended water purification tablets from the manufacturer. Also, top up the water if the level seems low to maintain consistent resistance.
Magnetic Rowers: Wipe down the rail and keep the area around the flywheel clear. Ensure all electronic connections to the console are tight.
Hydraulic Rowers: Inspect the pistons for leaks occasionally. Lubricate the seat rail according to the manual to ensure smooth movement isn’t mistaken for resistance issues.

Following the specific maintenance schedule in your user manual is the best way to keep your rower feeling like new. A small issue with maintenance can make the resistance feel uneven or unreliable.

FAQ: Your Resistance Questions Answered

What is the best resistance setting for beginners?

For beginners, start low. On any machine, choose a setting that allows you to focus entirely on learning the proper sequence: legs, then hips, then arms on the drive, and the reverse on the recovery. A moderate, manageable resistance is key to building good habits from the start.

Why does my rowing machine feel harder even though I didn’t change the setting?

On air rowers, dust in the flywheel can increase the drag factor. On water rowers, evaporation can lower water levels slightly. Also, your own fatigue can make the same setting feel harder. Check your machine’s maintenance points and be honest about your energy levels.

Is higher resistance better for weight loss?

Not necessarily. Weight loss primarily comes from sustained calorie burn, which is often better achieved with moderate resistance over longer sessions. Very high resistance leads to shorter, more anaerobic workouts. A mix of both is excellent, but don’t neglect longer, steady rows.

How often should I change the resistance during a workout?

It depends on the workout. For a steady-state session, keep it constant. For interval training (like HIIT), you will change it frequently—higher for work intervals, lower for active rest. Listen to your workout plan and adjust accordingly to meet the desired intensity.

Understanding how to change resistance on your rowing machine empowers you to tailor every session. Start with lower settings to master form, then experiment to find what works for your fitness journey. The right adjustment makes all the difference between a frustrating workout and a fantastic one.