What Resistance To Set Rowing Machine

Figuring out what resistance to set rowing machine workouts for can be confusing. Getting this setting right is the key to making your sessions both safe and highly effective, whether you’re just starting or training for a race.

This guide cuts through the noise. We’ll look at how resistance works on different machine types, give you clear settings for various goals, and help you build a workout plan that gets results. Let’s clear up the confusion so you can row stronger.

First, you need to know what you’re actually adjusting. Most people think they’re changing the “resistance,” but it’s a bit more specific depending on your machine.

Damper Setting vs. Actual Resistance

On a Concept2—the most common air rower—you adjust a damper. This lever, from 1 to 10, controls how much air flows into the flywheel. A lower damper (1-3) lets less air in. It feels lighter to start but requires you to maintain a fast stroke rate to keep the wheel spinning. A higher damper (8-10) lets more air in. It feels heavier from the first pull but can slow your stroke rate down.

The actual resistance is created by your own effort. The harder and faster you pull, the more air moves, and the more challenging it becomes. So, damper setting is about feel and technique, not just making it “harder.”

Magnetic and Water Rower Resistance

Magnetic rowers use a magnet and a flywheel. You usually select a resistance level digitally (e.g., 1-20). This provides a consistent, smooth feel that’s easier to control, great for steady-state workouts.

Water rowers use a paddle in a tank of water. The resistance is generated by the water itself. The faster you row, the greater the resistance. It mimics the feel of real rowing very closely. You can’t “set” a level, but you can change the water volume for a different feel.

Common Mistake: Setting the Damper Too High

Many beginners set the damper to 10, thinking it’s the “best” workout. This often leads to poor form, early fatigue, and even injury. It’s like trying to drive a car in first gear everywhere—you’ll burn out fast. A moderate setting is usually better for building fitness.

Finding Your Ideal Setting: The Drag Factor

For air rowers, a more precise method than the damper is the Drag Factor. This number (found in the monitor’s settings) accounts for dust in the flywheel, altitude, and machine wear. It gives a true measure of resistance.

For general fitness, aim for a drag factor of 110-130 for men and 100-120 for women.
For light technical work or endurance, go lower (90-110).
Heavier, power-focused work might use 130-150, but this is for advanced rowers with strong technique.

Check your monitor’s manual to learn how to display and set your drag factor. It’s a game-changer for consistency.

Optimal Settings for Your Workout Goals

Now, let’s match the setting to your objective. Here’s a simple breakdown.

For Beginners: Learning Technique & Building Base

Your focus is on smooth, controlled movement. Don’t worry about power yet.

Air Rower: Set the damper between 3 and 5. This feels light and lets you practice the stroke sequence (legs, core, arms, then reverse) without straining.
Magnetic Rower: Start at level 3-5 out of maybe 20.
Key Tip: Concentrate on a steady rhythm. Your stroke rate should be low, around 18-24 strokes per minute.

For Weight Loss & Fat Burning (Steady-State Cardio)

This is about sustaining effort for 20-45 minutes. You want a pace you can hold while having a conversation.

Air Rower: Damper 4-6, or a drag factor of 115-125.
Magnetic Rower: Level 5-8.
Key Tip: Maintain a stroke rate of 22-26. Your perceived exertion should be 6-7 out of 10. The resistance should feel manageable but consistent.

For Building Strength & Power

These are shorter, high-intensity intervals. The goal is to apply maximum force per stroke.

Air Rower: Damper 6-8, or a drag factor of 130-145. This provides more load for your muscles to push against.
Magnetic Rower: Level 10-14.
Key Tip: Focus on a powerful drive phase. Your stroke rate will be lower during the work interval (maybe 26-30), but each stroke should be explosive. Ensure you rest fully between intervals.

For Endurance & Training for a Race

This mimics on-water rowing conditions and builds cardiovascular capacity.

Air Rower: Most rowers use a damper of 3-5 (drag factor ~105-120). This is actually lower than many expect! It trains you to be quick and efficient, not just strong.
Water Rower: Perfect as-is; just row faster to increase resistance naturally.
Key Tip: Practice varying your stroke rate (high and low) while maintaining consistent power output. This is a key skill for racing.

A Step-by-Step Guide to Dialing In Your Setting

Follow these steps at the start of your next workout.

Warm Up: Row easily for 5 minutes at a very low resistance (damper 3-4, magnetic level 3).
Test Feel: Do 10 strokes at a moderate pace at your intended setting. How does it feel? Is the initial pull jarring? Is it easy to keep the flywheel moving?
Check Your Metrics: Look at your split time (time per 500 meters) and stroke rate. A good moderate workout might have you at a 2:20/500m split at 24 strokes/minute. If your stroke rate is very high (over 30) to hold a slow split, resistance might be too low. If your rate is very low (under 20) and you’re struggling, it’s probably to high.
Adjust: Make small changes. Move the damper 1 notch, or change the magnetic level by 1-2. Row for another minute. See how it affects your feel and numbers.
Lock It In: Once you find a setting where you can maintain good form and your target pace, stick with it for the main workout.

Signs Your Resistance is Set Wrong

Listen to your body and watch for these red flags.

You’re Rowing with Just Your Arms: If the setting is to heavy, you’ll compensate by yanking with your back and arms.
Extreme Lower Back Discomfort: This often points to a too-high resistance, causing you to overuse your back muscles instead of your legs.
Inability to Keep a Rhythm: The stroke becomes choppy and inconsistent, not a smooth glide.
The Flywheel Stops Between Strokes: This means the resistance is to high for your current power output and stroke rate.
You’re Exhausted in Under 5 Minutes: Unless doing a sprint, this usually means the setting is to aggressive for a sustainable effort.

FAQ: Your Rowing Resistance Questions Answered

Should I change the resistance during my workout?

Yes, for interval training. Lower it for active recovery periods and higher for work intervals. For steady-state pieces, keep it consistent.

What is the best damper setting for general fitness?

For most people on an air rower, a damper of 4-6 is ideal. It balances load and cardiovascular demand effectively.

Does higher resistance build more muscle?

It can help with muscular endurance and some strength, but rowing is primarily a cardio exercise. For significant muscle growth, you’ll need weight training too.

Why do rowing coaches recommend a lower setting?

They emphasize efficiency and speed. A lower setting forces you to use proper technique and develop a fast, powerful drive to accelerate the flywheel, which translates directly to boat speed on water.

My machine feels to easy, even on the highest setting. What’s wrong?

On air rowers, the flywheel might be dusty. Clean it! On magnetic rowers, the levels might be calibrated differently. Focus on pulling harder and faster—the true test is your split time, not just the setting.

How does resistance affect calorie burn?

Total calorie burn depends more on total work output (power) over time. An overly high resistance that forces you to stop early will burn fewer calories than a moderate setting you can sustain for 30 minutes.

Finding the right resistance is a personal journey. It depends on your fitness, goals, and even the specific machine. Start on the lower side to master form. Use the drag factor for precision. Pay attention to how your body feels and the data on your monitor. The perfect setting is the one that allows you to complete your intended workout with strong technique and consistent power. Now you have the knowledge to find yours and make every row count.