If you’re looking for a highly effective way to get fit, you might ask what type of exercise is a rowing machine. The simple answer is that it’s a low-impact full-body workout, and it’s one of the most efficient pieces of equipment you can use.
Rowing machines, or ergometers, simulate the motion of water rowing. They provide resistance that challenges your muscles and cardiovascular system. Unlike running or jumping, it’s gentle on your joints. This makes it an excellent choice for almost anyone, from beginners to athletes.
What Type Of Exercise Is A Rowing Machine – Low-Impact Full-Body Workout
This heading perfectly sums it up. A rowing machine workout engages all your major muscle groups in a smooth, fluid motion. Your legs, core, back, and arms all work together. Because your feet stay planted on the footplates and you move along a sliding seat, there’s no jarring impact on your knees, hips, or ankles.
The Primary Muscle Groups You Work
Rowing is often mistaken for just an upper-body exercise. That’s a common misconception. The power actually comes from a coordinated sequence.
- Legs (Quadriceps & Glutes): The drive phase starts with a powerful push from your legs. This is where about 60% of your power comes from.
- Core (Abdominals & Lower Back): As you lean back slightly, your core muscles engage to stabilize your torso and transfer power.
- Back (Lats & Rhomboids): Your back muscles activate as you pull the handle toward your chest, squeezing your shoulder blades together.
- Arms (Biceps & Forearms): The final part of the pull involves a slight arm curl to bring the handle to your lower ribs.
Why The Low-Impact Nature Matters
Low-impact doesn’t mean low-intensity. It means the exercise minimizes stress on your weight-bearing joints. This is crucial for long-term joint health and accessibility.
- Ideal for Joint Issues: Perfect if you have knee pain, arthritis, or are recovering from certain injuries (always check with a doctor first).
- Great for All Weights: It’s a safe option for heavier individuals where running might be uncomfortable or risky.
- Sustainable Long-Term: Less wear and tear means you can row consistently for years without joint pain sidelining you.
Cardiovascular and Strength Benefits Combined
Rowing is uniquely double-duty. It builds muscular strength and endurance while giving your heart and lungs a serious challenge.
You elevate your heart rate for sustained periods, improving cardiovascular fitness. Simultaneously, you’re performing a resistance exercise that strengthens and tones muscle. This combination leads to a high calorie burn during and after your workout.
Setting Up Your Rowing Machine Correctly
Proper form begins with the machine setup. Incorrect settings can lead to inefficiency or even injury.
- Foot Straps: Adjust the straps so they fit snugly over the widest part of your foot. Your heels should not lift excessively during the drive.
- Damper Setting: This is often confused with resistance. A damper setting of 3-5 is usually best for a general workout. It simulates the drag of a boat on water. Higher isn’t always better.
- Handle Grip: Hold the handle with a loose, hook-like grip. No need to squeeze tightly, which can fatigue your forearms.
The Four Phases of the Rowing Stroke
Mastering the stroke cycle is key. Think of it as a rhythmic, continuous motion: 1) Catch, 2) Drive, 3) Finish, 4) Recovery.
- The Catch: Sit at the front with shins vertical, arms straight, and shoulders relaxed. Lean forward slightly from the hips.
- The Drive: This is the power phase. Push hard with your legs first. As your legs extend, swing your torso back and finally pull your arms in.
- The Finish: Your legs are down, you’re leaning back slightly, and the handle is lightly touching your lower ribs. Your shoulders should be down, not hunched.
- The Recovery: This is the rest phase. Extend your arms away, hinge your torso forward, and then bend your knees to slide back to the catch. It should be about twice as slow as the drive.
Common Rowing Mistakes to Avoid
Even experienced rowers can develop bad habits. Being aware of these helps you stay safe and effective.
- Bending Knees Too Early: On the recovery, don’t bend your knees until the handle has passed over them. This prevents you from hitting your knees with the handle.
- Using Only Your Arms: The sequence is legs, then core, then arms. Initiating the pull with your arms wastes energy and reduces power.
- Hunching Your Shoulders: Keep your shoulders relaxed and down, not up by your ears, especially at the finish position.
- Rushing the Recovery: Slowing down the recovery gives your muscles a brief rest and allows for better rhythm. Don’t rush back to the catch.
Sample Workouts for Different Fitness Levels
You can tailor rowing workouts to any goal—endurance, strength, or interval training. Here are a few simple plans to get you started.
Beginner: 20-Minute Technique Focus
- 5 min: Easy rowing, focusing on the stroke sequence. Don’t worry about speed.
- 10 min: Row for 1 minute at a steady pace, then 1 minute of very easy rowing. Repeat 5 times.
- 5 min: Easy cool-down row, concentrating on smooth movements.
Intermediate: 30-Minute Pyramid Interval
- 5 min: Warm-up at a light pace.
- Row hard for 1 min, easy for 1 min.
- Row hard for 2 min, easy for 2 min.
- Row hard for 3 min, easy for 3 min.
- Row hard for 2 min, easy for 2 min.
- Row hard for 1 min, easy for 1 min.
- 5 min: Cool-down.
Advanced: 5000 Meter Time Trial
This is a classic test of endurance and mental strength. Set the monitor for 5000 meters. Row at the fastest sustainable pace you can maintain. Try to keep your split time (time per 500m) consistent throughout. This is a tough but rewarding challenge.
Integrating Rowing into Your Weekly Routine
Rowing can be your main workout or a superb supplement to other activities.
- Standalone Cardio: 2-3 sessions of 20-30 minutes per week provides excellent cardiovascular training.
- Strength Day Warm-up/Cool-down: Row for 5-10 minutes to warm up your entire body before weights, or to cool down after.
- Cross-Training: If you’re a runner or cyclist, a weekly rowing session builds complementary muscles without impact.
- High-Intensity Days: Use it for short, intense interval sessions (like 30 seconds hard, 60 seconds easy) to boost metabolism.
Tracking Your Progress
Most rowing machines have a performance monitor. Key metrics to watch include:
- Split Time: Your average time to row 500 meters. Lower numbers mean your going faster.
- Stroke Rate: How many strokes you take per minute (SPM). Higher rates (28-32) are for sprints, lower rates (18-22) are for endurance.
- Distance & Time: The basic measures for any workout.
- Calories: An estimate of energy expended. Remember, machine calorie counts are just estimates.
Consistency is more important than any single workout. Focus on improving your form first, then your times or distances over weeks and months.
FAQ Section
Is a rowing machine good for weight loss?
Absolutely. Because it’s a full-body, high-calorie-burn exercise, it’s very effective for weight loss when combined with a balanced diet. The afterburn effect from intense intervals also helps.
How does rowing compare to running or cycling?
Rowing engages more muscle mass than cycling and is low-impact unlike running. It provides a more balanced upper and lower body workout than either, though all three are excellent for cardio.
Can you build muscle with a rower?
Yes, you can build muscular endurance and tone muscle. For significant muscle size (hypertrophy), you’ll likely need to supplement with traditional weight training. But rowing provides a fantastic foundation of strength.
Is rowing bad for your back?
Rowing with proper form strengthens the back and core muscles, which can help prevent back pain. However, rowing with poor technique, especially with a rounded spine, can aggravate existing issues. Always prioritize form over speed or power.
How often should I use a rowing machine?
For general fitness, 3-4 times per week is a great target. Allow for rest days in between, especially after very intense sessions, to let your muscles recover. Listen to your body—it’s your best guide.
The rowing machine is a standout piece of fitness equipment. It delivers a powerful, efficient, and joint-friendly session every time. By understanding the technique and incorporating it regularly, you get the benefits of both cardio and strength training in one smart package. Give it a few consistent sessions, and you’ll likely feel the difference it makes across your entire body.