Choosing the right resistance for rowing machine workouts is the key to an effective session. It can be the difference between a frustrating workout and one that builds your fitness perfectly. This guide will help you understand how to set the resistance, whether you’re a beginner or looking to push your limits.
What Resistance For Rowing Machine
First, it’s crucial to know that most rowers don’t measure resistance in levels like 1-10. Instead, they use a drag factor, which simulates how heavy the boat feels in the water. The machine’s damper lever, often set from 1 to 10, adjusts the airflow to the flywheel to change this drag. A higher damper setting means more air, creating more resistance per stroke.
Understanding Damper vs. Drag Factor
This is where many people get confused. The damper lever isn’t a difficulty level. It’s like the gears on a bike. Setting 10 isn’t necessarily better or harder—it’s just different.
- Damper Setting: This is the physical lever on the side of the flywheel. It controls how much air gets in.
- Drag Factor: This is the real measure of resistance, calculated by the machine’s computer. It accounts for dust in the machine, air temperature, and flywheel wear.
Two rowers on different machines with the damper on 5 could be experiencing totally different drag. That’s why focusing on drag factor is more accurate.
Finding Your Correct Drag Factor
Most good rowing machines let you check the drag factor in the settings menu. Here’s a simple way to find your sweet spot:
- Go to the monitor’s main menu and find “Display Drag Factor” or similar.
- Start rowing at a moderate pace. You’ll see a number (like 100-130 for men, 90-110 for women).
- Adjust the damper lever up or down until you hit your target drag factor range.
- Remember this damper position for future workouts. You might need to adjust it occasionally as the machine’s condition changes.
Recommended Resistance Ranges
These are general guidelines. The best resistance is the one that lets you maintain good form.
- Beginners & Technique Focus: Lower drag (Drag Factor 90-110 / Damper 3-5). This feels lighter and lets you practice the stroke sequence smoothly without straining your back.
- General Fitness & Endurance: Moderate drag (Drag Factor 110-130 / Damper 4-6). This is the most common range for steady-state workouts that build cardiovascular health.
- Strength & Power Intervals: Higher drag (Drag Factor 130-150 / Damper 6-8). Used for short, powerful sprints to build muscle strength. Not for long distances!
Common Mistakes to Avoid
Setting the resistance to high is the number one error. It leads to poor form and injury.
- Mistake 1: Cranking it to 10. This forces you to use your arms and back too much, not your legs. It’s inefficient and hard on your body.
- Mistake 2: Ignoring stroke rate. Your stroke rate (how many strokes per minute) matters more than the damper. A good workout uses a combination of rate and resistance.
- Mistake 3: Never changing it. Different workouts call for different settings. Mix it up based on your goal for the day.
How to Match Resistance to Your Workout Goal
Your goal should dictate your settings. Here’s how to choose:
For Weight Loss and Fat Burning
Use a moderate drag factor (around 110-125). Focus on keeping a consistent, moderate pace for longer periods (20-45 minutes). You should be able to hold a conversation. The emphasis is on duration and heart rate, not maximal power.
For Building Strength and Power
Incorporate short intervals with higher drag (130-150). Try 10 strokes at high power, then 10 strokes easy for recovery. Repeat for 8-10 sets. This builds muscular strength, but remember to keep your form strict.
For Technique Drills
Set the drag low (below 100). This allows you to break down the stroke—legs, body, arms—without the machine pulling you out of position. It’s perfect for beginners learning the rythm.
Listening to Your Body: The Best Guide
The numbers are helpful, but your body gives the best feedback. If you’re struggling to finish strokes or your back is sore, lower the resistance. The drive (pushing back) should feel powerful but controlled, and the recovery (moving forward) should feel smooth.
If your strokes feel to easy and you’re not getting a workout, you might need to increase the drag slightly or focus on pulling with more intention. Sometimes its about effort, not just the machine setting.
Adjusting for Different Machine Types
Not all rowers are the same. The main types are air, water, magnetic, and hydraulic. Hydraulic ones usually have a simple dial, but the others work differently.
- Air & Water Rowers: Resistance is self-regulated by your effort. You pull harder, the fan or paddle spins faster, creating more resistance. Just set the damper and go.
- Magnetic Rowers: These often have numbered resistance levels on a console. Start at a low level (3-5) and treat it similar to a moderate damper setting.
The principle remains: find a setting that allows for a strong leg drive and a smooth, continuous motion.
FAQ: Your Resistance Questions Answered
What is a good rowing machine resistance for beginners?
A good starting point is a damper setting of 3-5, which typically gives a drag factor between 90-115. This feels light and lets you focus on nailing the technique first.
Is higher resistance better on a rower?
Not usually. Higher resistance can compromise form and lead to injury. It’s better to row with good technique at a moderate resistance than to struggle at a high one. For endurance, lower is often more effective.
How do I increase resistance on a rowing machine?
On air rowers, move the damper lever to a higher number. On magnetic machines, use the console buttons. Remember to also increase your pulling power to match the new setting.
What damper setting do rowers use?
Competitive rowers on the water often train at lower drag factors (around 100-115) to simulate the feel of a real boat. They build speed through stroke rate and power application, not just raw resistance. This is a useful tip for anyone wanting an authentic feel.
Finding the right resistance for rowing machine workouts is a personal journey. Start low, prioritize your form above all else, and use the drag factor for consistency. As your fitness improves, you’ll learn to adjust the settings intuitively for each workout. The goal is a powerful, smooth stroke that you can sustain—that’s where the real benefits are.