If you’re new to indoor rowing, you might wonder how much resistance should a rowing machine have for a good workout. The answer isn’t a single number, because the best setting depends on your goals, fitness level, and the machine type itself.
Using the correct resistance is key. Too high and you risk injury and poor form; too low and you won’t get the full benefits. This guide will help you find your perfect setting.
How Much Resistance Should A Rowing Machine Have
The perfect resistance feels challenging but sustainable. It allows you to maintain proper technique for the duration of your workout. Think of it like gears on a bike—you shift based on the terrain. On a rower, you adjust based on your workout plan.
Understanding Damper Settings vs. Actual Resistance
This is the most common point of confusion, especially on Concept2 rowers. The damper lever on the side (set 1-10) controls air flow into the flywheel, not the resistance directly.
- A higher damper lets in more air, making it feel heavier.
- A lower damper lets in less air, creating a lighter feel.
- The actual resistance is created by how hard you pull. You can have a tough workout on a low setting by pulling faster and harder.
Most coaches recomend a damper setting between 3 and 5 for a realistic simulation of rowing on water. This is a good starting point for nearly everyone.
Finding Your Ideal Setting: A Step-by-Step Guide
Follow these steps to dial in your resistance correctly.
Step 1: Identify Your Machine Type
Different machines adjust resistance differently:
- Air Rowers: Use a damper (1-10). Resistance increases with your effort.
- Water Rowers: Resistance is set by how much water is in the tank and your stroke rate. It’s self-regulating.
- Magnetic Rowers: Use electronic settings, often numbered levels. Provide a very consistent feel.
- Hydraulic Rowers: Usually have dials or knobs to adjust piston tension.
Step 2: The Technique Check (Most Important Step)
Set the damper to a medium level, like 4 or 5. Row for a few minutes focusing solely on form:
- The Catch: Arms straight, back forward, shins vertical.
- The Drive: Push with legs first, then swing back, then pull arms.
- The Finish: Handle to chest, body leaned back slightly, legs down.
- The Recovery: Reverse the sequence: arms away, body forward, then bend knees.
If you can’t maintain this sequence smoothly because the handle feels to heavy, lower the setting. If it feels to easy and you’re yanking with your arms, form is broken.
Step 3: The “Stroke Rate” Test
Your stroke rate (strokes per minute) tells a story. For a steady workout, aim for 24-30 strokes per minute.
- If you’re at a damper 7 and your rate is 22 to maintain speed, it’s probably to high.
- If you’re at a damper 2 and your rate is 35 to feel challenged, you might need a slightly higher setting.
The goal is a powerful drive followed by a controlled recovery. You shouldn’t be rushing.
Resistance Recommendations by Goal
Your workout objective should guide your setting.
For Endurance and Cardio
Use a lower to medium resistance (Damper 3-5, Magnetic level 4-6). Focus on a higher stroke rate and consistent power output. You should be able to hold a conversation, but it wouldn’t be easy. This builds aerobic fitness and burns calories efficiently.
For Strength and Power
Use a higher resistance (Damper 6-8, Magnetic level 7-9) for shorter intervals. Focus on maximum power per stroke with a lower stroke rate (18-24). Let the legs do the majorety of the work. Perfect for 500m or 1000m sprints with long rest.
For General Fitness and Weight Loss
Mix it up! Use medium settings for longer rows and incoporate interval training. For example:
- Row 5 minutes at damper 5.
- Then 10 hard strokes at damper 7.
- Repeat for 20 minutes.
Variation keeps your body adapting and workouts interesting.
Common Mistakes to Avoid
Steer clear of these errors when setting your rower.
Mistake 1: Setting the Damper to 10
This is the biggest mistake beginners make. It mimics rowing a heavy, slow boat and puts tremendous strain on your lower back. It teaches bad technique and leads to quick fatigue. Unless you’re an experienced rower doing specific power tests, avoid the highest settings.
Mistake 2: Ignoring the Performance Monitor
The monitor gives you objective data. Pay attention to your /500m split time. This is a better indicator of effort than the damper setting. A good goal is to see your split time drop (go faster) at the same damper setting as you get fitter.
Mistake 3: Not Adjusting for the Workout
Using the same setting for every single workout is limiting. Just like you wouldn’t run sprints at your marathon pace, adjust your rower’s resistance to match your session’s goal.
Special Considerations
Your personal situation matters.
For Beginners
Start low. A damper of 3-4 is perfect. Your only focus for the first few weeks should be learning perfect technique and building consistency. A lower setting is more forgiving and allows you to practice the rhythm.
For Rehab or Joint Issues
Lower resistance is your friend. It allows for smooth, low-impact motion. Magnetic rowers are often excellent here due to their consistent, jerk-free feel. Always consult a physical therapist or doctor first, of course.
For Advanced Athletes
You’ll use a wider range. Use low resistance for high-rate drills and recovery rows. Use high resistance for power-based intervals and strength simulation. You can also use the drag factor feature on performance monitors for precise, gym-to-gym consistency.
Water and Magnetic Rower Specifics
These machines work a bit different.
Water Rowers: You don’t “set” resistance. The feel gets heavier as you pull harder, similar to an air rower. To make it feel lighter, simply slow your stroke rate and apply less force. The sound of the water is a great guide—a smoother “whoosh” indicates better technique than a sloshy, erratic sound.
Magnetic Rowers: Use the digital levels. Start at the middle of the range. Because the feel is so consistent, you can rely more on the level number. If level 5 feels easy after a few weeks, try moving to 6 for your main sets.
Maintaining Consistent Feel
To ensure your machine’s resistance is accurate, simple maintenance is key.
- Air Rowers: Regularly dust the flywheel cage and vents. A clogged vent can change the feel.
- Water Rowers: Check for algae growth and use the purification tablets as recommended. Keep the tank filled to the correct line.
- Magnetic Rowers: Wipe down the rail and check for loose connections.
- For all types, ensure the foot straps, seat, and handle are in good condition, as these affect your perception of effort.
FAQ: Your Resistance Questions Answered
What damper setting is best for weight loss?
A medium setting (like 4-5) that allows you to row for longer durations or perform effective interval training is ideal for fat loss. Consistency over time matters most.
Is higher resistance better on a rowing machine?
Not necessarily. Higher resistance can compromise form and reduce workout quality. Optimal resistance allows for powerful, technically sound strokes.
How do I know if my rowing machine resistance is too high?
Your back will round during the drive, you’ll feel it mostly in your arms and back (not legs), your stroke rate will be very low, and you’ll fatigue extremely quickly.
What’s the best rowing machine resistance for beginners?
Beginners should start with a low-to-medium setting. On a damper scale, this is between 3 and 4. Master the movement pattern first.
Why does my rowing machine feel harder sometimes?
It could be fatigue, poor recovery, or a change in your technique. On air rowers, a dusty flywheel or a change in air density/temperature can also slightly affect the feel.
Can I build muscle with a rowing machine?
Yes, particularly in the legs, back, and core. To emphasize muscle building, incorporate sessions with higher resistance and powerful, deliberate strokes at a lower rate.
Finding the right resistance is a personal journey. Listen to your body, prioritize form over ego, and use the data from your monitor. The best setting is the one that lets you row effectively and safetly, workout after workout. Experiment with the guidelines above, and you’ll find your sweet spot.