Worldwide rowing studios have arisen in recent years, numerous gyms now offer group rowing courses and several rowing machines are purchased for the home. It should come as no surprise that the best rowing machines provide an infinitely flexible and effective workout for all ages and fitness levels. Rowing machine benefits a wide variety of muscle groups. Here are all the rowing exercises benefits and other necessary details that you should know about if you are planning to start rowing. So, keep reading!!


Rowing, one of the first sports included in the modern Olympic Games, is renowned for providing a full-body workout. Due to a trend in the fitness industry towards cross-training programmes and high-intensity interval training, it has gained popularity recently. You'll probably find a rowing machine in most gyms as a low-impact alternative to treadmills and other cardio equipment, but you might be scared by it or unsure of how to use it.

Rowing machine benefits you to simulate rowing in a boat on the water while staying in the comfort of your own home or gym. Although on-water rowing is a fantastic workout, it isn't always feasible due to the expenses and equipment requirements.

You may develop the abilities necessary to row on the water without encountering any of these obstacles by using an indoor rowing machine. When you row inside, you are working on the same strength, stamina, and technique that you need to row well on the water.

Through this article, we will elaborate on the various benefits of rowing exercises and some quick tips on how to do them better.

10 Best Rowing Machine Benefits

1. It works every major muscle in the body

People frequently assume that using a rowing machine benefits only the arms, but rowing uses 86% of your muscles on each stroke. Your quadriceps, gastrocnemius, soleus, and hamstrings, as well as your glutes, back (latissimus dorsi, trapezius, and rhomboids), arms (biceps and triceps), and core, will all benefit from a rowing machine workout.

2. It's a flexible workout

The rowing machine benefits you with any exercise you desire. The rowing machine meets you where you are and takes you as far as you want to go. It places you in control of your workout. You can work as hard or as little as you wish for whether much or how little time you have since it responds to how hard you push and pull.

Try HIIT (high-intensity interval training), which alternates short spurts of maximum effort with pauses, if you want a quick, anaerobic blast. Reduce the number of strokes per minute for a UT2 (steady-state, aerobic) session to 18–20, and continue for a longer period.

You can even get a strength-training session by exerting a lot of force as if you were lifting a big barbell.

3. It works well to burn calories

If losing weight is your goal, the rowing machine is the best place to start because it is so excellent at burning calories. A 180 lbs person can burn roughly 200 calories in 30 minutes of moderately vigorous rowing. For the same person working out exceptionally hard for 30 minutes, this rises to an astounding 500 calories.

4. It saves time

Given that it works for so many distinct muscle groups and burns so many calories, rowing is a very time-efficient exercise. You'll start to feel exhausted soon after the initial few strokes. You can finish a valuable training session in as little as 15 or 20 minutes, especially when you're initially starting.

5. It has low-impact

The ultimate low-impact exercise is rowing. The rowing motion doesn't hurt your joints because there's no running or jumping involved. Contrary to many low-impact exercises, it is nonetheless difficult. The ability to improve so many different aspects of fitness is what makes rowing so remarkable. For instance, using only this one machine can improve your speed, endurance, accuracy, and power.

6. It is good for bones

Even though rowing has a minimal impact, exercise nonetheless benefits bone density, which is important for preventing osteoporosis. A study demonstrated that the rowing machine benefits bone development without the levels of cartilage stress.

7. It improves the grip strength

Every time you pull while gripping the handle, the muscles in your hands and forearms get stronger. Grip strength in older adults is a valuable sign of good health and is connected to overall strength, upper limb function, bone mineral density, the risk of falling, and a healthy diet.

8. It is good for all fitness levels

It is safe for practically everyone and will meet you where you are with your fitness. Most rowing machine benefits you to change the difficulty level, making them especially appropriate for seniors. Rowing is a terrific method to keep your muscles, bones, and flexibility strong far into old age.

9. It strengthens mental health

Rowing machine enthusiasts will tell you how beneficial it may be for your psychological well-being. The stroke becomes peaceful, restorative, and enchanting if you row at a lower, slower tempo. A leisurely walk can have the same relaxing effects on the mind as a peaceful one.

10. It is useful for other sports

Cross-training has numerous advantages. Cross-training could be very helpful for the general population in terms of overall fitness, and it could also be helpful in rehab and when suffering from overtraining or psychological exhaustion. You can select a rowing machine workout to suit your discipline. Focus on sprints to increase speed; extended, low-intensity sessions to increase endurance; and a variety of exercises to increase general fitness.

Quick Tips To Do Rowing Exercise

As with any exercise, putting a priority on learning how to operate the equipment correctly and perfecting the ideal form. Proper technique will result in a more potent rowing stroke, fewer injuries, and better cross-training. Consider contacting a trainer for help to demonstrate the correct form and technique if you're rowing in a gym. Here are some essential pointers to bear in mind:

  • With each stroke, keep your knees parallel and avoid allowing them to bow out to the side.
  • Try not to slump your shoulders. Straighten your back out while keeping your shoulders loose and away from your ears.
  • Maintain a firm hold on the handle to prevent it from slipping from your hands, but avoid over-gripping since this might result in unneeded forearm burnout.
  • Engaging the core is necessary for proper rowing technique, so make sure to do so with each stroke.

Although rowing machines can initially look frightening, the rowing stroke is very simple to learn.


Not only can you row outside, but you may enjoy the benefits of a rowing machine indoors also. Rowing has many benefits, one of which is increasing your physical stamina and strength. Studies show that it may even improve heart health. The ergometer is a powerful exercise machine when compared to others like a treadmill and an elliptical. If you're new to rowing or any workout regimen, consult a medical practitioner to ensure that you can start.

Frequently Asked Questions

Does rowing activity aid in belly fat reduction?

Rowing can aid in calorie burn, which, when combined with a caloric deficit, can result in weight loss. Burning belly fat directly will depend on elements like heredity rather than the type of workout you're doing because focused fat loss is not under your control.

How long do I row for?

Since any exercise is better than none at all, even a quick 5-minute rowing workout could be beneficial. Our experts, however, advise engaging in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of strenuous aerobic activity, or a combination of the two, per week. You might achieve your aerobic exercise goal more than halfway if you used the rower for a 20-minute HIIT session twice a week.

What happens if you row for 30 minutes?

A 30-minute rowing workout will build your core, lower body, and upper body while also increasing your cardiovascular endurance. A vigorous 30-minute rowing workout can burn 255 calories for a 125-pound person. A 155-pound individual can burn 369 calories, while a 185-pound person can burn 440 calories.

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