If you’re looking for a full-body workout, learning how to start using a rowing machine is a fantastic first step. This guide will walk you through everything from basic setup to your first effective workout.
Rowing machines offer a low-impact, high-reward exercise that works nearly every major muscle group. It can seem a bit technical at first, but with a few simple pointers, you’ll be rowing with confidence in no time.
How to Start Using a Rowing Machine
Before you even sit down, it’s important to understand the machine itself. Most gyms and home models are air, water, magnetic, or hydraulic resistance. Don’t worry too much about the type for now; the basic technique remains the same across them.
Getting Set Up Correctly
Proper setup prevents injury and makes your workout better. Start by adjusting the foot stretchers.
- Loosen the straps and slide your feet in.
- The strap should sit across the widest part of your foot.
- Your heels should be comfortable and your toes able to wiggle.
- Tighten the straps snugly, but not so tight they cut off circulation.
Next, check the damper setting. This is often confused with intensity. A lower setting (like 1-3) feels lighter, like a sleek boat on water. A higher setting (like 8-10) feels heavier, like a barge. Most coaches recommend starting between 3 and 5 to learn good technique.
The Four Parts of the Rowing Stroke
The rowing stroke is a smooth, continuous motion broken into four phases: the catch, the drive, the finish, and the recovery. Think of it as push, then pull.
1. The Catch (The Start Position)
This is where you begin. Slide forward on the seat until your shins are vertical. Lean forward slightly from the hips, with a straight back. Your arms are straight out in front, gripping the handle. Your shoulders should be relaxed, not hunched.
2. The Drive (The Power Phase)
This is the work part. Push hard with your legs first. Once your legs are mostly straight, swing your torso back to about 11 o’clock. Finally, pull the handle to your lower chest. The order is vital: Legs, then Body, then Arms.
3. The Finish (The End Position)
You are now leaning back slightly with your core engaged. The handle is lightly touching your ribs just below the chest. Your elbows should be pointing down and back, not out to the sides. Your legs are fully extended.
4. The Recovery (The Return)
This is the rest phase. Reverse the sequence: Extend your arms away from your body. Once the handle passes your knees, hinge forward from the hips. Then, bend your knees to slide back up the rail to the catch. The recovery should be about twice as long as the drive.
Common Mistakes to Avoid
Everyone makes a few errors when they begin. Being aware of these helps you correct them faster.
- Bending Your Back Too Early: Don’t pull with your arms before you’ve pushed with your legs. This is called “shooting the slide” and wastes power.
- Hunching Your Shoulders: Keep your shoulders down and relaxed, especially at the catch. Don’t let them creep up to your ears.
- Leaning Too Far Back: At the finish, you should only lean to about 11 o’clock. Leaning to far back strains your lower back and wastes time.
- Gripping Too Tight: Hold the handle like you’re holding a bird—firm but not crushing. White knuckles mean your too tense.
Your First Workout Plan
You don’t need to row for an hour on day one. Start with short, technique-focused sessions. Here is a simple 20-minute beginner workout.
- Warm-up (5 minutes): Row very slowly, focusing on the stroke sequence. Don’t worry about speed or power.
- Technique Intervals (10 minutes): Row for 1 minute at a gentle pace, then rest for 1 minute by just paddling slowly. Repeat 5 times. Concentrate on the legs-body-arms sequence.
- Steady Row (3 minutes): Try to row for 3 minutes straight at a consistent, easy pace. Focus on your breathing.
- Cool-down (2 minutes): Row very slowly, letting your heart rate come down. Do some gentle stretches for your hamstrings, back, and shoulders afterwards.
As you get more comfortable, you can increase the time of your steady row or the number of intervals. Consistency is more important then intensity in the beginning.
Reading the Monitor
The monitor can look confusing. Here’s what the main numbers mean:
- Time: How long you’ve been rowing.
- Distance: How many meters you’ve rowed.
- Split Time: This is your pace, usually shown as time per 500 meters. A lower number means your going faster.
- Stroke Rate: How many strokes you take per minute (spm). For beginners, aim for 20-24 spm to focus on power per stroke.
- Calories: An estimate of calories burned. This can vary between machines.
For your first few weeks, just pay attention to time and stroke rate. Ignore split times and calories until you have the technique down.
Making Rowing a Habit
To see progress, aim for 2-3 sessions per week. Mix up your workouts to keep it interesting. One day could be a steady 20-minute row. Another could be interval training, like 30 seconds hard rowing followed by 60 seconds of easy recovery.
Listen to your body. Some muscle soreness is normal, especially in your legs and back. Sharp pain is not. If something hurts, stop and check your form. It’s often a good idea to record yourself with your phone to check your own posture.
Remember, progress takes time. Don’t get discouraged if you feel clumsy at first. Every rower, even Olympians, started with their first stroke. Focus on smooth, controlled movements rather then speed, and the fitness will follow.
FAQ
How long should a beginner use a rowing machine?
Start with just 10-15 minutes per session, focusing purely on form. You can gradually build up to 20-30 minutes over a few weeks as your endurance improves.
Is rowing good for weight loss?
Yes, rowing is an excellent cardio workout that burns calories efficiently. Combined with a healthy diet, regular rowing sessions can support weight loss goals.
What muscles does a rower work?
Rowing is a full-body exercise. It primarily targets your legs (quads, hamstrings, glutes), back (lats), and core. It also works your arms, shoulders, and cardiovascular system.
How do I set the resistance on a rowing machine?
Use the damper lever on the side of the flywheel. A setting of 3-5 is best for most people. Higher is not necessarily better; it’s more about how you apply your power during the stroke.
Can I use a rowing machine if I have back problems?
Rowing with correct form can actually strengthen your back. However, if you have an existing condition, it’s crucial to consult with a doctor or physical therapist first to ensure it’s safe for you.