Learning how to set resistance on a rowing machine is the first step to an effective workout. Getting this setting right makes all the difference for your fitness goals and comfort.
How To Set Resistance On Rowing Machine
It’s a common mistake to think the resistance control is like a bike’s gears, where you set it and forget it. On a rower, you create the resistance yourself through your effort. The machine’s setting actually controls how much air or water you’re moving, which changes the feel. Let’s break down the main types of machines you’ll find.
Understanding Your Machine Type
There are three primary kinds of rowing machines, each with a different resistance mechanism. Knowing which one you have is crucial.
- Air Rowers: These have a flywheel with fins. You pull the handle to spin the wheel, which moves air. The damper lever on the side controls how much air gets into the cage.
- Water Rowers: These use a paddle inside a tank of water. The resistance comes from pulling that paddle through the water. The water level is usually fixed, so you change intensity by rowing faster or slower.
- Magnetic Rowers: These use magnets to create resistance against the flywheel. A dial or console button adjusts how close the magnets are to the wheel, offering quiet and consistent feel.
Setting the Damper on an Air Rower
This is where most confusion happens. The damper lever, often numbered 1-10, controls airflow. A lower setting (1-3) lets less air in, making the wheel spin more freely. A higher setting (8-10) lets more air in, making it feel heavier to spin.
Think of it like a bike: a lower damper is like a high gear on flat road—you can spin fast. A higher damper is like a low gear on a steep hill—each stroke requires more muscle. Here’s how to set it:
- Locate the damper lever on the side of the flywheel cage.
- For general fitness, start at a medium setting, like 3-5.
- Try rowing for a few minutes. If it feels to easy to spin the wheel, move the lever up a notch.
- If it feels to sluggish and you can’t get a rhythm, move it down.
- Your perfect setting is where you can maintain good form and a steady stroke rate.
The Drag Factor: A More Accurate Measure
Many modern air rowers with a screen offer a “drag factor” setting. This number accounts for dust in the machine and air density, giving a truer measure of resistance than the damper number alone. To set it:
- On the monitor, find the “More Options” or “Settings” menu.
- Select “Display Drag Factor.”
- Row a few strokes. The screen will show a number (e.g., 100-130 for women, 130-150 for men is a common guideline).
- Adjust the damper lever until you hit your target drag factor. This is your personalized setting.
Adjusting a Water Rower
Water rowers are simpler in some ways. The resistance increases naturally as you row harder, mimicking real rowing. The main adjustment is the water level in the tank, which is usually set at purchase.
- To decrease resistance, you can remove a little water from the tank using the provided siphon or plug.
- To increase it, you add more water. Always follow the manufacturer’s instructions for the proper fill level.
- For daily workouts, you don’t adjust the water. You simply change your pulling power and stroke rate to make the workout harder or easier.
Using the Dial on a Magnetic Rower
Magnetic rowers are the most straightforward. A physical dial or a button on the console changes the resistance level directly.
- Find the resistance dial, usually near the flywheel or on the console.
- Turn it to a lower number (e.g., 1-3) for lighter resistance, good for warm-ups or endurance sessions.
- Turn it to a higher number (e.g., 7-10) for more strength-focused workouts.
- The settings are consistent, so a level 5 will feel the same everytime you use it.
Common Mistakes to Avoid
Setting the resistance wrong can lead to poor workouts or even injury. Watch out for these errors.
- Setting It Too High: A damper at 10 doesn’t mean a better workout. It often leads to slow, strained strokes and bad form, putting stress on your back.
- Ignoring Your Monitor: On air rowers, use the drag factor. On all machines, pay attention to your split time (time per 500 meters) and stroke rate for real performance data.
- Copying Others: The right feel depends on your strength, height, and fitness. What works for someone else might not work for you.
- Forgetting Warm-Ups: Always start with 5-10 minutes at a low resistance to get your muscles ready.
Finding Your Ideal Setting for Different Workouts
Your perfect setting changes based on what you want to acheive. Here are some starting points.
For Long, Steady-State Rows
Aim for a damper of 3-5 on an air rower, or a low-to-medium dial on a magnetic machine. You should be able to hold a conversation. Focus on consistent power and technique over 20+ minutes.
For High-Intensity Intervals (HIIT)
You might bump the setting up slightly for the work intervals (e.g., damper 5-6) to simulate a heavier boat. The key is maintaining a high stroke rate with good form. Don’t go so high that your technique falls apart.
For Strength and Power Focus
Use a moderate setting (damper 5-7) but focus on applying maximum force with each drive of the legs. The stroke rate will be lower, but the power output should be high. Recover fully between strokes.
FAQs on Rowing Machine Resistance
What damper setting do Olympic rowers use?
They often train at lower settings (around 3-5) to emphasize speed and technique. High damper settings are rarely used because they don’t mimic the feel of a fast-moving boat on water.
Why does my rowing machine feel harder even on the same setting?
On air rowers, dust buildup in the flywheel cage can increase the drag factor over time. Simply clean the fins and the cage interior. Also, if your tired, it will naturally feel harder.
Is there a best resistance setting for weight loss?
For fat burning, longer sessions at a moderate, sustainable intensity are often recomended. This means a lower-to-medium resistance where you can maintain a elevated heart rate for 30+ minutes.
How do I change the resistance on a hydraulic rower?
Hydraulic machines usually have a simple knob under the piston. Turning it adjusts the hydraulic fluid flow. These are less common now, but the principle is similar to a magnetic dial.
Remember, the goal is to find a setting that allows you to row with strong, smooth strokes. Listen to your body and use the performance data on your monitor. With a little practice, setting the resistance will become second nature and you’ll be able to focus on getting a great workout.