What Resistance To Use On Rowing Machine

Choosing the right resistance on a rowing machine is the key to an effective and safe workout. Knowing what resistance to use on a rowing machine can make the difference between a session that builds fitness and one that leads to frustration or injury.

Modern rowers, especially air and water resistance models, don’t work like weight stack machines. The harder you pull, the more resistance you feel. This guide will help you understand how to select the right intensity for your goals, whether you’re a beginner or training for a race.

This question is more about damper setting and perceived effort than a fixed number. The damper lever on the side of the flywheel (often set 1-10) controls how much air gets into the cage. A higher setting feels heavier, like a bigger boat on the water. But it’s not the same as resistance level on other gym equipment.

For most effective workouts, you should think about your stroke rate and how hard each pull feels. Let’s break down the concepts.

Understanding Damper Setting vs. Actual Resistance

Many people confuse the damper with a difficulty dial. Setting it to 10 does not mean a better workout. In fact, it often leads to poor form and early fatigue.

Damper Setting: This changes the feel of the stroke. A low setting (1-3) feels light and quick, like a sleek racing shell. A high setting (8-10) feels slow and heavy, like a large barge.
Actual Resistance: This is created by you. On air and water rowers, resistance increases with your pulling power. More effort from your legs and drive equals more resistance.

The magic number for many rowers, recommended by Concept2, is a damper setting of 3-5. This range allows for a powerful drive and a quick recovery, mimicking the feel of water. You can adjust within this range based on personal preference.

How to Find Your Ideal Setting: A Step-by-Step Guide

Follow these steps to find your sweet spot. You’ll need a rowing machine that displays a “split time” (time to row 500 meters).

Warm up: Row easily for 3-5 minutes at a low stroke rate (18-22 strokes per minute).
Set the Damper: Start with a setting of 4 or 5. This is a good neutral starting point.
Perform a Test Piece: Row 2000 meters at a steady, challenging pace you think you can maintain. Aim for a consistent split time.
Analyze the Data: Look at your average split time and stroke rate. Were you able to maintain good form? Did it feel sustainable?
Experiment: On another day, try the same test at a damper setting of 3. Notice if your split time changes or if the stroke feels different. The goal is to find where you can produce the best power with the best technique.

Selecting Intensity for Different Workout Goals

Your workout goal should dictate your effort level, not just the damper. Here’s how to approach different sessions.

For Low-Intensity Steady State (LISS) Cardio

This is for building aerobic base and endurance. You should be able to hold a conversation.

Damper: 3-5
Perceived Effort: 5-6 out of 10.
Stroke Rate: 18-22 spm.
Duration: 30-60 minutes.

The resistance should feel light enough to focus on perfect form: legs, then hips, then arms.

For High-Intensity Interval Training (HIIT)

This burns calories and improves power. Intensity fluctuates dramatically.

Damper: 4-6. You might prefer a slightly heavier feel for the work intervals.
Work Interval Effort: 8-9 out of 10. All-out sprint.
Rest Interval: Very easy rowing or complete rest.
Stroke Rate: 26-32+ spm during work intervals.

Focus on explosive drives during the work phase. Don’t let the high stroke rate ruin your technique; its easy to get sloppy.

For Strength and Power Focus

To emphasize muscle engagement, you’ll use lower stroke rates with higher force per pull.

Damper: 5-7. A heavier feel can help you focus on the drive.
Perceived Effort: Each stroke is a strong, powerful push.
Stroke Rate: Low, around 16-20 spm.
Workout Example: 10 strokes at maximum power, then 30 seconds rest. Repeat.

Think about pushing the machine away with your legs. The handle should accelerate quickly.

For Beginners Just Starting Out

Your only goal is to learn technique and build consistency.

Damper: Start at 3. It feels lighter and is more forgiving on your back.
Perceived Effort: Focus on rhythm, not intensity.
Stroke Rate: Keep it low, 20-24 spm.
Duration: Short sessions of 10-15 minutes.

Resist the temptation to set the damper high. A lower setting teaches you to use your legs properly instead of yanking with your arms.

Common Mistakes to Avoid

These errors can hinder progress and lead to injury.

Setting the Damper Too High: This is the number one mistake. It causes excessive strain on the lower back and makes it impossible to maintain a smooth, efficient rhythm. You’ll tire out in just a few minutes.
Ignoring the Monitor: Your split time and stroke rate are your best coaches. They give objective feedback on your intensity.
Rushing the Recovery: The recovery phase (sliding back to the catch) should be about twice as long as the drive. Don’t rush it to increase stroke rate; this reduces power per stroke.
Using Only Your Arms: About 60% of the power should come from your legs. If your arms are giving out first, your damper might be to low or your technique needs work.

Listening to Your Body: The Ultimate Guide

Numbers are helpful, but your body’s signals are crucial. Learn to interpret them.

If you feel a sharp pain, especially in your lower back or knees, stop immediately. Check your form and lower the damper setting. Discomfort from muscular fatigue is normal; joint or acute pain is not.

Feeling excessively out of breath with a high stroke rate but a slow split time usually means the damper is to high. You’re working harder than you need to for the speed produced. Lower the damper and focus on a powerful, smooth drive.

Conversely, if you feel like you’re spinning your wheels with no connection, a slight increase in damper might help you feel more “bite” at the start of the stroke.

FAQ: Your Rowing Resistance Questions Answered

What is the best damper setting for weight loss?

The best setting for fat loss is one that allows you to complete longer sessions (like 30+ minutes) at a moderate intensity. A damper of 3-5 is ideal. Consistency and duration trump extreme resistance for calorie burn.

Should I change the resistance during my workout?

Generally, no. Set it at the beginning based on your workout type and stick with it. Changing it frequently disrupts your rhythm and makes it hard to track progress. The exception might be a specific drill to feel different stroke sensations.

Is a higher resistance always better for building muscle?

Not exactly. While a slightly higher damper (5-7) can increase muscle engagement, rowing is primarily a cardiovascular exercise. For significant muscle growth, you’ll need to supplement with strength training. Rowing builds endurance and tones muscles, but it’s not the same as heavy weight lifting.

How do I know if my resistance is to low?

If the handle feels like it has no connection and you’re reaching a very high stroke rate (like 34+ spm) with little effort on each stroke, it might be to low. Try increasing the damper by one notch and focus on applying more leg drive.

Does the ideal setting vary by machine brand?

Yes. The damper scale (1-10) is not standardized across brands. A 5 on one air rower might feel different on another. Also, magnetic and water rowers have different adjustment systems. Always refer to your specific machine’s manual and use perceived effort as your main guide.

Finding the right resistance is a personal journey. Start with a moderate damper setting, prioritize flawless technique over pulling hard, and let your workout goals dictate your intensity. Pay attention to the data on the monitor, but also listen closely to what your body tells you. With this approach, you’ll get effective, sustainable results from every rowing session.