If you’re looking to make your workouts more challenging, learning how to increase resistance on rowing machine is a key skill. It’s the main way to build strength and power, but the method varies depending on your machine type.
How To Increase Resistance On Rowing Machine
Rowing machines use different systems to create resistance. The way you adjust it changes completely from one type to the next. Using the correct method ensures you get an effective workout and protects the equipment from damage.
Understanding Your Rower’s Resistance Type
Before you touch any settings, you need to know what kind of rower you have. The four main types are air, water, magnetic, and hydraulic piston. Each has its own unique feel and adjustment process.
- Air Rowers: These have a large flywheel with fins. Resistance increases as you pull harder, fanning more air.
- Water Rowers: These use a paddle inside a water tank. More water in the tank means more resistance.
- Magnetic Rowers: These use magnets near a flywheel. Resistance is adjusted electronically via a console or manual dial.
- Hydraulic Piston Rowers: These have one or two pistons. Resistance is changed by turning a knob on the piston itself.
Step-by-Step Adjustment Guides
Here is exactly how to increase the resistance for each common rowing machine model. Always start with a low setting to warm up.
For Air and Magnetic Rowers (Concept2 Model D/E)
The Concept2 is the most popular air rower. It’s damper setting is often confused with resistance, but it actually changes the airflow.
- Locate the damper lever on the side of the flywheel housing.
- Slide the lever to a higher number (like 6-10) for a heavier, slower feel that simulates a bigger boat.
- Slide it to a lower number (1-4) for a lighter, quicker feel. A setting of 3-5 is often recommended for general training.
- Remember, your true intensity is controlled by how hard and fast you pull. The monitor tracks your effort via a splits per 500m metric.
For Water Rowers (WaterRower, Ergatta)
With water rowers, resistance is directly tied to the water volume. The feel is very smooth and natural.
- Ensure the rower is on a level surface so the water tank is even.
- To increase resistance, you must add more water. Use the included siphon hose and follow the manual’s instructions carefully.
- Fill the tank to the recommended line for your weight and desired intensity. More water creates more drag on the paddle.
- You can’t change resistance during a workout. The only way to work harder is to row with more force and a higher stroke rate.
For Magnetic and Brake Rowers (Sunny Health, NordicTrack)
These often have the most straightforward electronic controls. The resistance level is set by you on a console.
- Turn on the monitor console.
- Use the up/down buttons or resistance level buttons to select a higher number (e.g., from Level 5 to Level 8).
- The higher the level, the stronger the magnetic force pulling against the flywheel, making each stroke tougher.
- Some models also have manual tension knobs you can turn clockwise to increase resistance if the console isn’t responding.
Pro Tips for Effective Resistance Training
Simply cranking the resistance to the max isn’t the best strategy. Here’s how to use it smartly for better results.
- Match Resistance to Your Goal: Use lower resistance (damper 3-5) for cardio and endurance. Use higher resistance for power and strength, focusing on strong drives.
- Focus on Form First: Never sacrifice good technique for more resistance. Maintain a straight back, and drive with your legs first.
- Use the Stroke Rate: Your strokes per minute (SPM) is a major intensity lever. A low SPM with high resistance builds strength. A high SPM with moderate resistance builds endurance.
- Listen to the Sound: On air and water rowers, the sound tells you your intensity. A louder “whoosh” or splash means your working harder, even if the setting hasn’t changed.
Common Mistakes to Avoid
These errors can lead to poor workouts or even injury. Watch out for them.
- Setting the Damper Too High: Many beginners set the Concept2 damper to 10, thinking it’s best. This often leads to early fatigue and sloppy form.
- Ignoring the Monitor Data: The split time (time per 500m) is your best guide to effort. Aim for consistency rather than just a hard setting.
- Forgetting to Maintain the Machine: Dust on the flywheel or low water levels can affect performance. Clean and top up your rower as the manual suggests.
- Only Doing High Resistance Pulls: Variety is crucial. Mix low-resistance, high-rate sessions with high-resistance, low-rate sessions for full fitness.
Building a Workout Plan with Varied Resistance
Here’s a simple weekly plan to incorporate different resistance levels. This approach keeps your body adapting and prevents boredom.
- Monday (Power): 5x 500m intervals at a damper 6-7. Focus on strong pulls. Rest 2 minutes between intervals.
- Wednesday (Endurance): Steady 30-minute row at damper 3-4. Keep your split time and stroke rate consistent.
- Friday (Technique & Speed): 10x 1-minute sprints at damper 2-3. Work on quick, efficient strokes with perfect form. Rest 1 minute.
FAQ: Your Rowing Resistance Questions Answered
What’s the difference between damper setting and resistance?
On an air rower, the damper changes how much air gets to the flywheel. The monitor’s “drag factor” is the true measure of resistance. A higher damper usually means a higher drag factor, but it can vary with machine wear.
Can I increase resistance on a water rower without adding water?
No, the resistance is directly from the water’s mass. To make it harder, you must row faster. The faster the paddle moves through the water, the greater the drag it creates, making each stroke more difficult.
Why does my rowing machine feel harder even on the same setting?
This could be due to fatigue, or it could be a maintenance issue. Check for dust buildup on the flywheel rail or chain. On hydraulic rowers, the piston seals may need checking if the resistance feels inconsistent.
Is higher resistance always better for building muscle?
Not always. While higher resistance helps, proper rowing is a full-body cardio exercise. For significant muscle growth, you should also include dedicated strength training like weight lifting off the rower.
How often should I change the resistance during a workout?
It depends on your workout structure. For interval training, change it between sets. For steady-state sessions, pick one challenging but maintainable setting and stick with it to build endurance. Changing it to much can break your rhythm.