If you’ve ever wondered ‘what resistance should i use on a rowing machine,’ you’re not alone. It’s one of the most common questions for beginners and a key detail even experienced rowers revisit. Setting the right damper or resistance level is crucial for an effective, safe, and enjoyable workout that matches your goals.
What Resistance Should I Use On A Rowing Machine
This question seems simple, but the answer isn’t one number fits all. The best setting depends on your fitness, technique, and what you want to achieve. Let’s break down how to find your perfect setting.
Understanding Damper vs. Drag Factor
First, a critical distinction. Most people talk about the damper setting, which is the lever on the side of the flywheel from 1 to 10. This controls how much air flows into the flywheel housing.
A higher damper lets in more air, making it feel heavier to spin the wheel. However, the actual resistance you feel—called the drag factor—can vary between machines due to dust, wear, and altitude.
- Damper Setting: The manual control (1-10).
- Drag Factor: The true, measured resistance. You can find this in the monitor’s settings menu on performance machines like Concept2.
For accurate workouts, especially if you use different machines, calibrating to a drag factor is better than just picking a damper number.
The Golden Rule: It’s Not About Max Resistance
Many beginners make the mistake of setting the damper to 10, thinking it’s the “best” workout. This is like trying to drive a car in first gear at high speed—it’s inefficient and hard on your body.
High resistance can lead to poor form, early fatigue, and increased risk of back strain. Effective rowing is about rhythm, power, and endurance, not just raw strength.
Recommended Resistance Settings by Goal
Here’s a practical guide based on common training objectives. These assume a well-maintained Concept2 rower, where damper 5 is often close to the drag of rowing on water.
For Beginners & Learning Proper Technique
Start low. A damper setting between 3 and 5 is ideal. This allows you to focus on the smooth sequence of the stroke: legs, then body, then arms. You can practice a quick recovery without fighting the machine. Your stroke rate should feel comfortable, around 22-26 strokes per minute.
For General Fitness & Weight Loss
A moderate setting of 4-6 works well. This promotes a sustainable pace that elevates your heart rate for longer sessions. The focus is on consistent effort and good form over 20-45 minutes. You’ll burn more calories by maintaining a steady pace than by pulling maximally at a high damper for 2 minutes.
For Endurance Training
Similar to general fitness, a lower drag (drag factor of 110-130) is key. This trains your cardiovascular system efficiently. You’ll be able to row for longer periods, improving your aerobic capacity. Think of it like a long, steady run.
For Power & Strength Building
Here, you’ll use higher resistance, but strategically. Use a damper of 6-8 (drag factor 130-150) for short, powerful intervals. For example, do 10 strokes at high power, then 10 easy strokes. Never sacrifice form for a higher number.
For Competitive Rowing & Performance
Rowers often train at a specific drag factor to mimic water conditions. Men typically use a drag of 115-135, and women 100-120. Workouts vary widely, from low-drag, high-rate pieces to high-drag, low-rate power tests. It’s highly specific to the workout plan.
How to Find Your Ideal Setting: A Step-by-Step Method
- Start Low: Set the damper to 3 or 4.
- Row for 5 Minutes: Focus on perfect technique. Push with your legs first, swing your body back, then pull arms to chest.
- Check Your Pace: Look at your per/500m split time on the monitor. Note what it is at this comfortable pace.
- Increase Slightly: Move the damper up 1 or 2 notches. Row for another 2-3 minutes at the same perceived effort (how hard it feels).
- Observe the Change: Did your split time improve with the same effort? Or did you slow down because the stroke became sluggish? Your optimal setting is where you can generate good speed with a smooth, fluid rhythm.
- Test Your Drag Factor: In the monitor menu, select “More Options” then “Display Drag Factor.” Take a few strokes. The number shown is your true resistance. This is your personal reference point for future sessions.
Common Mistakes to Avoid With Rower Resistance
- Setting It Too High: The number one error. Leads to bad form and injury.
- Ignoring the Monitor: Your split time and stroke rate are better guides than how heavy it feels.
- Using Only Your Arms: At any resistance, 60% of power should come from your legs.
- Rushing the Recovery: Sliding forward too fast at high damper settings jars your joints. The recovery should be about twice as long as the drive.
- Not Cleaning the Machine: Dust in the flywheel increases drag. Wipe the vents occasionally.
Adjusting for Different Brands of Rowing Machines
Not all rowers use air resistance. Here’s how to think about other types:
Water Rowers
The resistance increases naturally as you pull harder, simmulating real rowing. You don’t adjust a setting. Just row with good form, and the water will provide the appropriate load. Intensity is controlled by your effort and stroke rate.
Magnetic & Hydraulic Rowers
These have manual resistance levels on a console or dial. The same principles apply. Start at a low to medium level where you can maintain a steady pace for your target time. Increase the level as you get fitter, but always prioritize a smooth stroke cycle.
Listening to Your Body: The Ultimate Guide
Numbers are helpful, but your body gives the best feedback. Stop and lower the resistance if you experience any of the following:
- Sharp pain in your lower back or knees.
- Inability to catch your breath properly because each stroke is a maximal effort.
- Your form is breaking down—you’re rounding your back or pulling unevenly.
- You’re gripping the handle too tightly, straining your forearms.
The workout should challenge you, but it should feel sustainable and controlled. A little muscle fatigue is normal, but joint pain is a warning sign.
Putting It All Together: Sample Workouts
Try these workouts to feel how resistance and pace interact.
Workout 1: Technique Focus
- Damper/Drag: Low (3-4 damper or ~100 drag).
- Time: 20 minutes.
- Goal: Maintain a stroke rate of 20-22 spm. Focus on the leg-body-arms sequence on every single stroke. Don’t worry about speed.
Workout 2: Interval Training
- Damper/Drag: Moderate (5-6 damper).
- Structure: Row hard for 1 minute (rate 28-30 spm), then row easy for 1 minute (rate 22 spm). Repeat 10 times.
- Goal: Improve cardiovascular fitness. The moderate setting lets you hit higher speeds during the hard intervals.
Workout 3: Power Strokes
- Damper/Drag: Higher (7-8 damper).
- Structure: Do 5 sets of 10 powerful, slow strokes (rate 18-20 spm), with 2 minutes of very light rowing between sets.
- Goal: Build strength. Concentrate on a strong leg drive on each stroke.
FAQ: Your Resistance Questions Answered
What is the best resistance setting for weight loss?
A moderate setting (damper 4-6) is best. It allows you to workout longer at a fat-burning heart rate, which is more effective for calorie burn than short, maximal efforts.
Is a higher resistance better for building muscle?
Not exactly. While higher resistance can engage muscles more, rowing is primarily a cardio exercise. For significant muscle growth, you’d need to combine rowing with weight training. Higher damper settings can help with muscular endurance.
Why do rowing coaches recommend a lower setting?
They emphasize simulating the feel of a boat on water. A lower drag factor promotes a faster stroke rate and better cardiovascular conditioning, which is the essence of sport rowing. It also protects athletes from overuse injuries during high-volume training.
How often should I change the resistance?
Stick with your chosen setting for the entire workout unless you’re doing a specific interval session that calls for changes. Consistency helps you track progress. You can adjust it every few weeks as your fitness improves.
My machine feels harder than last time. Why?
The flywheel might be dusty, increasing the drag. Check and clean the air vents. Also, fatigue or dehydration from you can make the same setting feel more difficult on different days.
What’s a good split time for beginners?
Don’t worry about others’ times. Focus on a split you can hold for your workout duration. For many beginners, a 2:30 to 3:00 time per 500m is a sustainable starting point at a damper of 4-5. Your improvement over time is what matters.
Finding the answer to ‘what resistance should i use on a rowing machine’ is a personal journey. Start lower than you think, pay attention to your form and the performance monitor, and use your body’s feedback as your guide. The right setting is the one that gives you a effective, challenging workout while keeping you safe and motivated to return for more. Experiment with the guidelines above, and you’ll find your sweet spot.