Table of ContentsView AllTable of ContentsBenefitsCalories BurnedTechnique and FormDuration
Table of ContentsView All
View All
Table of Contents
Benefits
Calories Burned
Technique and Form
Duration
A rowing machine—orergometer—is a piece of stationary workout equipment that mimics the movement of rowing a boat. Rowing is a good, low-impact exercise that works your upper and lower body with each stroke, strengthening and toning your muscles. This exercise can help you build endurance while going easy on your joints. Rowing also offers health benefits for your lungs and heart.
This article covers all the benefits of using a rowing machine in your workout routine.
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Rowing Machine Benefits
Rowing offers numerous benefits, such as physical fitness and ease of use. Check out the top benefits of using a rowing machine below.
Rowing Is a Total-Body Workout
Rowing is a complete workout that simultaneously exercises your upper and lower body. To put that in context, elite real-life rowers use about 70% ofallthe muscles in their bodies when they row.
As an amateur rower using an indoor rowing machine, you probably won’t use as many muscles as the professionals, but it’s still a great full-body workout option. Experts estimate that when you row, you use your legs for 65% to 75% of the work and your upper body for 25% to 35%.
Ideal for All Fitness Levels
You can adjust the intensity of your rowing with the speed, power, stroke rate, and resistance.As a result, it’s an accessible form of exercise for all fitness levels—you can make it as hard or as easy as you need.
Builds Endurance and Power
Regular rowing exercise can help you build your endurance and power.
Endurancerefers to your muscles' ability to do repeated movements over an extended period.Rowing helps promote endurance through itsaerobicandanaerobiccomponents, especially if you work up to rowing for extended periods.
It’s Low-Impact and Easy on the Joints
Rowing is alow-impact exercise.Your feet stay strapped into their position, your hips and bottom remain on the seat, and you move back and forth parallel to the floor rather than working against gravity.
Rowing is easier on your joints than other forms of aerobic exercise, likerunning, in which you’re pounding your feet against the pavement, putting pressure on your knees.
Great for Heart and Lung Health
Rowing is especially good forcardiorespiratory fitness—your heart and lung health.
VO2 max(the maximum amount of oxygen you can use at one time) is the best measure of cardiorespiratory fitness.In elite rowers, VO2 max is among the highest of any athlete.
Studies show that indoor rowing on an ergometer can improve your cardiorespiratory fitness on measures like VO2 max and heart rate recovery.Good cardiorespiratory fitness can help protect you from cardiovascular diseases, such ashypertension,diabetes,heart failure,atrial fibrillation, and more.
Efficient When You’re Short on Time
You don’t need much time to get a good workout from rowing. Even less than 20 minutes is enough—many people start out adding rowing to their workouts at five- to 10-minute intervals and build up endurance from there.
Because rowing requires so many muscles in an aerobic and anaerobic capacity, you will quickly feel the exertion of it. The result is that it’s a very efficient workout when you have limited time.
Rowing Can Be Meditative
Rowing is a very repetitive motion, and some people may find that this rhythm helps them get into a meditative state. As the movements become second nature, you may discover that you can let your mind empty and feel more at peace.
Awesome Alternative to Treadmill or Elliptical
You may be more familiar with thetreadmill or elliptical machinesat the gym. Rowing is a great alternative.
Those machines tend to focus more on lower-body muscles. They’re also higher-impact. Rowing, in contrast, works more muscle groups, including the lower body, upper body, and back, all while being gentle and low-impact.
The Machine Is Home Workout-Friendly
Many people use rowing machines at their local gym. However, another benefit of rowing is that it is relatively easy to add one to your home workout routine.
Rowing machines can be more affordable than other exercise machines, such as a spin bike, treadmill, or extensive weight rack. A compact rowing machine with a lightweight or foldable design is also possible.
How Many Calories Can You Burn From Using a Rowing Machine?
The exact amount of calories you burn from using a rowing machine depends on many factors, such as:
Many rowing machines have displays that show a rough estimate of calories burned, but these are never entirely accurate.
The table below displays estimated calories burned through moderate-intensity rowing, according to the American Council on Exercise.
Weight (lbs.)30 minutes1 hour110174349130206412150238476170269539190301603210333666230365730250396793Tips on Technique and FormRowing is one continuous motion composed of different phases:Catch:Knees are bent, shins are vertical, and shoulders and arms are reaching forward.Drive:Legs push to straighten. When the knees are nearly straight, the elbows bend to pull the handle back toward the body.Finish: At the end of the drive phase, the legs should be fully straight, the elbows bent back, the handle held in the upper stomach area, and the back extended.Recovery:Return to catch phase, with arms reaching forward and knees bending.You risk injury if you try rowing with an incorrect form. The following are some tips to avoid injury while using an indoor rowing machine:To avoid injury, be sure that during the recovery phase, your hands pass over the kneesbeforeyou begin bending them.Avoid combining a slow stroke rate with a high resistance setting, which can cause back injury.Avoid suddenly pulling the handle as hard as you can, which can increase the risk of a lower back injury.Try to reach your maximum pace over the course of five strokes or more. You should also include a warmup.How Long Should I Row?The amount of time you spend rowing is up to you and your fitness level. The American College of Sports Medicine recommends starting with a five-minute warmup, proceeding with 15 minutes of rowing, and finishing with a five-minute cooldown.When you’ve gotten comfortable with this duration, you can increase your time, stroke rate, or resistance.SummaryAn indoor rowing machine can offer many benefits for your mind, fitness, and health. It is a low-impact exercise that offers significant cardiovascular benefits. To avoid injury, use the correct form, warm up, and slowly increase the amount of time you spend rowing.
Tips on Technique and Form
Rowing is one continuous motion composed of different phases:
You risk injury if you try rowing with an incorrect form. The following are some tips to avoid injury while using an indoor rowing machine:
How Long Should I Row?
The amount of time you spend rowing is up to you and your fitness level. The American College of Sports Medicine recommends starting with a five-minute warmup, proceeding with 15 minutes of rowing, and finishing with a five-minute cooldown.When you’ve gotten comfortable with this duration, you can increase your time, stroke rate, or resistance.
Summary
An indoor rowing machine can offer many benefits for your mind, fitness, and health. It is a low-impact exercise that offers significant cardiovascular benefits. To avoid injury, use the correct form, warm up, and slowly increase the amount of time you spend rowing.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Podgórski T, Nowak A, Domaszewska K, et al.Muscle strength and inflammatory response to the training load in rowers.PeerJ. 2020;8:e10355. doi:10.7717%2Fpeerj.10355American Fitness Professionals and Associates.A quick and easy guide to indoor rowing machines.American College of Sports Medicine.Selecting and effectively using a rowing machine.American Council on Exercise.7 different types of strength and their benefits.Shin KY, Choi EH, Lim JY, et al.Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: a preliminary study.Ann Rehabil Med. 2015;39(4):592-598. doi:10.5535%2Farm.2015.39.4.592Physiopedia.Strength training vs power training.Chang CH, Ho CS, Li F, et al.Acute effects of muscle mechanical properties after 2000-m rowing in young male rowers.PeerJ. 2024;12:e16737. doi:10.7717%2Fpeerj.16737American Sports and Fitness Association.Treadmill vs. rowing machine: pros and cons.Gonzales TI, Westgate K, Strain T, et al.Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes.Sci Rep. 2021;11:15315. doi: 10.1038%2Fs41598-021-94768-3Araujo RC, Rodrigues GD, Ferreira LF, da Silva Soares PPThe time course of cardiorespiratory adaptations to rowing indoor training in post-menopausal women.International Journal of Environmental Research and Public Health. 2023;20(4):3238. doi:10.3390/ijerph20043238Al-Mallah MH, Sakr S, Al-Qunaibet A.Cardiorespiratory fitness and cardiovascular disease prevention: an update.Curr Atheroscler Rep. 2018;20(1):1. doi:10.1007/s11883-018-0711-4Martin SA, Tomescu V.Energy systems efficiency influences the results of 2,000 m race simulation among elite rowers.Clujul Med. 2017;90(1):60-65. doi:10.15386/cjmed-675.American Council on Exercise.Physical activity calorie counter.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Podgórski T, Nowak A, Domaszewska K, et al.Muscle strength and inflammatory response to the training load in rowers.PeerJ. 2020;8:e10355. doi:10.7717%2Fpeerj.10355American Fitness Professionals and Associates.A quick and easy guide to indoor rowing machines.American College of Sports Medicine.Selecting and effectively using a rowing machine.American Council on Exercise.7 different types of strength and their benefits.Shin KY, Choi EH, Lim JY, et al.Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: a preliminary study.Ann Rehabil Med. 2015;39(4):592-598. doi:10.5535%2Farm.2015.39.4.592Physiopedia.Strength training vs power training.Chang CH, Ho CS, Li F, et al.Acute effects of muscle mechanical properties after 2000-m rowing in young male rowers.PeerJ. 2024;12:e16737. doi:10.7717%2Fpeerj.16737American Sports and Fitness Association.Treadmill vs. rowing machine: pros and cons.Gonzales TI, Westgate K, Strain T, et al.Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes.Sci Rep. 2021;11:15315. doi: 10.1038%2Fs41598-021-94768-3Araujo RC, Rodrigues GD, Ferreira LF, da Silva Soares PPThe time course of cardiorespiratory adaptations to rowing indoor training in post-menopausal women.International Journal of Environmental Research and Public Health. 2023;20(4):3238. doi:10.3390/ijerph20043238Al-Mallah MH, Sakr S, Al-Qunaibet A.Cardiorespiratory fitness and cardiovascular disease prevention: an update.Curr Atheroscler Rep. 2018;20(1):1. doi:10.1007/s11883-018-0711-4Martin SA, Tomescu V.Energy systems efficiency influences the results of 2,000 m race simulation among elite rowers.Clujul Med. 2017;90(1):60-65. doi:10.15386/cjmed-675.American Council on Exercise.Physical activity calorie counter.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Podgórski T, Nowak A, Domaszewska K, et al.Muscle strength and inflammatory response to the training load in rowers.PeerJ. 2020;8:e10355. doi:10.7717%2Fpeerj.10355American Fitness Professionals and Associates.A quick and easy guide to indoor rowing machines.American College of Sports Medicine.Selecting and effectively using a rowing machine.American Council on Exercise.7 different types of strength and their benefits.Shin KY, Choi EH, Lim JY, et al.Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: a preliminary study.Ann Rehabil Med. 2015;39(4):592-598. doi:10.5535%2Farm.2015.39.4.592Physiopedia.Strength training vs power training.Chang CH, Ho CS, Li F, et al.Acute effects of muscle mechanical properties after 2000-m rowing in young male rowers.PeerJ. 2024;12:e16737. doi:10.7717%2Fpeerj.16737American Sports and Fitness Association.Treadmill vs. rowing machine: pros and cons.Gonzales TI, Westgate K, Strain T, et al.Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes.Sci Rep. 2021;11:15315. doi: 10.1038%2Fs41598-021-94768-3Araujo RC, Rodrigues GD, Ferreira LF, da Silva Soares PPThe time course of cardiorespiratory adaptations to rowing indoor training in post-menopausal women.International Journal of Environmental Research and Public Health. 2023;20(4):3238. doi:10.3390/ijerph20043238Al-Mallah MH, Sakr S, Al-Qunaibet A.Cardiorespiratory fitness and cardiovascular disease prevention: an update.Curr Atheroscler Rep. 2018;20(1):1. doi:10.1007/s11883-018-0711-4Martin SA, Tomescu V.Energy systems efficiency influences the results of 2,000 m race simulation among elite rowers.Clujul Med. 2017;90(1):60-65. doi:10.15386/cjmed-675.American Council on Exercise.Physical activity calorie counter.
Podgórski T, Nowak A, Domaszewska K, et al.Muscle strength and inflammatory response to the training load in rowers.PeerJ. 2020;8:e10355. doi:10.7717%2Fpeerj.10355
American Fitness Professionals and Associates.A quick and easy guide to indoor rowing machines.
American College of Sports Medicine.Selecting and effectively using a rowing machine.
American Council on Exercise.7 different types of strength and their benefits.
Shin KY, Choi EH, Lim JY, et al.Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: a preliminary study.Ann Rehabil Med. 2015;39(4):592-598. doi:10.5535%2Farm.2015.39.4.592
Physiopedia.Strength training vs power training.
Chang CH, Ho CS, Li F, et al.Acute effects of muscle mechanical properties after 2000-m rowing in young male rowers.PeerJ. 2024;12:e16737. doi:10.7717%2Fpeerj.16737
American Sports and Fitness Association.Treadmill vs. rowing machine: pros and cons.
Gonzales TI, Westgate K, Strain T, et al.Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes.Sci Rep. 2021;11:15315. doi: 10.1038%2Fs41598-021-94768-3
Araujo RC, Rodrigues GD, Ferreira LF, da Silva Soares PPThe time course of cardiorespiratory adaptations to rowing indoor training in post-menopausal women.International Journal of Environmental Research and Public Health. 2023;20(4):3238. doi:10.3390/ijerph20043238
Al-Mallah MH, Sakr S, Al-Qunaibet A.Cardiorespiratory fitness and cardiovascular disease prevention: an update.Curr Atheroscler Rep. 2018;20(1):1. doi:10.1007/s11883-018-0711-4
Martin SA, Tomescu V.Energy systems efficiency influences the results of 2,000 m race simulation among elite rowers.Clujul Med. 2017;90(1):60-65. doi:10.15386/cjmed-675.
American Council on Exercise.Physical activity calorie counter.
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