If you’ve ever wondered ‘what resistance should i set my rowing machine,’ you’re not alone. It’s one of the most common questions for beginners and even experienced rowers. The answer isn’t a single number, because the best setting depends on your goals, fitness, and the machine type.
What Resistance Should I Set My Rowing Machine
This question is so popular because it feels crucial to getting a good workout. However, focusing solely on a high damper or resistance level is a mistake. Proper technique and sustainable effort are far more important for results and safety.
Understanding Your Machine’s Resistance System
First, you need to know what kind of rower you’re using. Not all resistance is created equal, and the numbers mean different things.
- Air Rowers (Concept2): These use a damper setting from 1-10. This controls how much air flows into the flywheel. A higher setting feels heavier but doesn’t necessarily mean a better workout.
- Water Rowers: The resistance comes from paddles in a tank of water. The faster you row, the more resistance you create. There’s usually no manual setting.
- Magnetic Rowers: These often have a digital resistance setting (e.g., 1-20). You manually select the level, which remains consistent regardless of your stroke rate.
- Hydraulic Rowers: These use pistons and typically have a dial to adjust the resistance. They are common in home gyms.
The Golden Rule: It’s About Feel, Not Just a Number
Chasing a high damper or resistance level can lead to poor form and injury. Your aim is a smooth, powerful stroke where you accelerate through the drive. The handle should feel like it’s moving fast, not like your dragging a heavy weight.
For most people on an air rower like the Concept2, a damper setting between 3 and 5 is ideal. This mimics the feel of a boat on the water. Elite rowers might use a slightly higher setting, but rarely at a 10 for training.
How to Find Your Perfect Setting: A Step-by-Step Guide
Follow these steps to dial in your resistance for any workout.
- Start Low. Begin with a low-to-medium setting (around 3-4 on an air damper, 5-6 on a magnetic). Your stroke should feel fluid.
- Focus on Form. Concentrate on the sequence: legs, then hips, then arms. The recovery (returning to the start) should be slow and controlled.
- Check Your Pace. Look at your split time (time per 500 meters). Can you hold a consistent pace for 10-20 strokes? If your splits are jumping around wildly, the resistance might be to high for your current control.
- Listen to Your Body. You should feel the work in your legs and lungs, not just in your lower back or shoulders. A burning back is a sign of too much resistance or bad technique.
- Adjust for the Workout. For long, steady sessions, use a lower setting. For short, powerful intervals, you might increase it slightly.
Settings for Different Fitness Goals
- Weight Loss & Cardio: Use a moderate resistance (damper 3-5). Focus on a higher stroke rate (24-30 spm) and longer workout times to burn calories.
- Strength & Power: Use a slightly higher resistance (damper 5-7) but with a lower stroke rate (18-22 spm). Emphasize powerful leg drives on each stroke.
- Technique Practice: Use a very light resistance (damper 1-3). This allows you to slow down the stroke and focus entirely on movement patterns without straining.
- General Fitness: Stick in the middle ranges. Vary your settings and workouts to keep challenging your body in different ways.
Common Mistakes to Avoid
Steer clear of these errors when setting your rowing machine.
- Setting it Too High: This is the #1 mistake. It forces you to use your back and arms, not your powerful leg muscles. It also makes it impossible to maintain a good stroke rate.
- Ignoring Stroke Rate: Your strokes per minute (SPM) matters. A good range for steady workouts is 24-30 SPM. If your resistance is so high that your SPM is below 20, it’s probably to much.
- Copying Someone Else: The person next to you might be using a damper of 10, but that doesn’t mean you should. Their fitness level and goals are different.
- Not Checking the Drag Factor: On advanced air rowers, you can check the drag factor in the menu. This is a more accurate measure than the damper, as it accounts for dust and machine wear. A drag factor of 115-135 is a good target for most.
Listening to Your Body’s Signals
Your body gives you clear feedback. Learn to interpret it.
If you feel a sharp pain, especially in your lower back or knees, stop immediately. Check your form and lower the resistance. A good workout should leave your legs and cardiovascular system fatigued, not your joints in pain.
Feeling out of breath is normal. Struggling to complete the stroke because it’s to heavy is not. The handle should feel like it’s moving fast at the end of your drive.
FAQ: Your Rowing Resistance Questions Answered
What is the best resistance setting for beginners?
Start low. A damper of 3-4 on an air rower or a low setting on a magnetic machine. Master your technique first before even thinking about increasing it.
Is higher resistance better for building muscle?
It can help with muscular endurance, but rowing is primarily a cardio exercise. For significant muscle building, you’ll still need weight training. Higher resistance at low stroke rates can build power, though.
Why do rowing coaches recommend a low damper?
They recommend it because it promotes proper, efficient technique. It teaches you to use your legs and maintain a smooth, fast handle speed, which is the essence of effective rowing.
Should I change the resistance during my workout?
Yes, if your workout calls for it. For interval training, you might increase it for the hard intervals. For a steady state piece, keep it consistent the whole time.
My machine feels different than at the gym, why?
Machines wear differently. Dust in the air flywheel or water level in a water rower can affect feel. Always start with a short test row to find your setting on any new machine.
Remember, the number on the dial is just a tool. The real work comes from your effort, consistency, and good form. Experiment within the recommended ranges, pay attention to how your body feels, and you’ll find the sweet spot that makes your workouts both challenging and effective.