The Biggest Perks of Using the Rowing Machine, According to Experts
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Rowing machines have been around for decades, but they’ve seen a resurgence in the past few years. Now, the best rowing machines are a hot device at the gym and for home fitness. But rowing machine benefits aren’t as well-known as the perks you’d get from running on a treadmill or riding a bike.
“Rowing is definitely having a resurgence,” says Alex Karwoski, an Olympic rower and Peloton instructor. “People are searching for more variety from the traditional cardio machines.”
Meet the Experts: Amanda Diver, D.P.T., is founder of The Rowing Doc; Albert Matheny, R.D., C.S.C.S., is a co-founder of SoHo Strength Lab; Alex Karwoski is an Olympic rower and Peloton instructor.
Rowing machines are also more affordable now than they were in the past and there are more fitness classes centered around them, says Amanda Diver, D.P.T., founder of The Rowing Doc. “Now, it’s just easier for people to have one at home or to find classes with the rowing machine as a component of their workout,” she says. “Additionally, since COVID, more people were looking for machines and activities to do in the home and the rower happened to be something many could find and wanted to try.” So, what are the benefits of using a rowing machine? Experts break them down.
Rowing benefits
There are a few perks of rowing to keep in mind. Experts say these are the biggest ones to have on your radar.
1. It’s low impact.
Low impact activities tend to be good for people with back or joint pain, points out Albert Matheny, R.D., C.S.C.S., a co-founder of SoHo Strength Lab. “There’s a good size portion of the population that has some kind of joint injury,” he says. Rowing allows people to get in a good workout without adding stress to many joints, Matheny says.
“The fact that rowing is a way to get a cardio and strength workout in at home or a gym, is different than walking, and people feel will not make their joints worse, is often a reason that people choose rowing as a sport,” Diver says.
2. It’s a full-body workout.
Matheny calls rowing a “true total body workout,” noting that it targets your upper body and lower body. “It’s a big selling point,” he says. “This is a pretty complete workout.”
3. It’s relatively easy to pick up.
Most people can use a rowing machine and just need to learn proper form before they can get going, Karwoski says. (He says that usually takes just a few minutes.) Matheny also calls rowing “a great on-ramp for people who are getting back into exercise.” He gives rowing machines props for being “efficient” and “well-suited to streaming workouts.”
4. It’s meditative.
Rowing requires a lot of repeated movement from four phases of the rowing stroke—the catch, drive, finish, and recovery—and Karwoski says that repetition is part of its charm. “The level of concentration that is required to do the same thing over and over…I find that it’s rather meditative,” he says. Karwoski also points out that rowing machines don’t have momentum—you are the momentum.
5. It requires focus.
You can’t do other things when you use a rowing machine, Karwoski says. “Your feet are strapped in, your hands have to be on the handle…,” he points out. “The distractions are gone because you can’t pick up your phone and check it real quick. You’re fully in.”
6. It’s versatile.
There are a lot of different workouts you can do on the rowing machine, Matheny says. “You can hit a range of energy systems,” he says. That means you can do a lower intensity, longer duration workout for endurance, or a high-intensity workout with fast strokes to get more power. “It has a nice mix,” Matheny says.
Diver agrees. “Rowing offers a lot of variety,” she says. “It’s also a great sport for people who are in shape and out of shape. You can row and push less on your legs to make the row a bit easier and more like a gentle jog or walk, or you can really explode with your legs and push yourself where you are sprinting a 200 meter run or running a marathon.” Ultimately, she says, “the workouts can really be adapted to fit where you are on your fitness journey.”
7. It’s an excellent cardiovascular workout.
Rowing is a cardiovascular exercise that helps to strengthen your heart and blood vessels. “Not only can you do cardio on it, you can do a four-minute Tabata type workout,” Karwoski says. “Because it works so much of your body, you can get a lot of bang for your buck.”
Karwoski just recommends pacing yourself and building up to higher levels of speed and endurance. “Start in moderation,” he says. “But it does become an available lifelong activity.”
8. It builds strength.
If lifting weights isn’t for you, consider the strength training perks you get from rowing. When you use proper form, you’ll target the muscles in your legs, as well as your arm muscles to make you stronger, Matheny says. If you want to build up power, just row faster.
9. It improves your posture.
Rowing requires good posture for proper form and to minimize the risk of injury, Karwoski says. It also works your core, which is important for your posture, Diver says.
“While rowing primarily uses the leg muscles, the arm, shoulder, and core muscles are also used,” Diver says. “The primary muscles for the shoulder that are being worked are on the back side (posterior) of the shoulder, which are also postural muscles.”
Ultimately, she says, “this can often translate to a change in posture in other aspects of our lives.”
10. It works several muscle groups at once.
“Rowing works roughly 86% of our muscles,” Diver says. The main muscles that are used are the larger leg muscles, like the quads and hamstrings, “which are used to generate a majority of the power during the rowing stroke,” she says.
But rowing also works your core and back muscles, as well as some shoulder and arm muscles. “It really does require your legs, trunk, and arms coordinating with each other in a rhythmic movement so you are engaging a lot of your body,” Karwoski says.
How many calories does the rowing machine burn?
The exact number of calories you’ll burn on the rowing machine depends on your weight, as well as your personal metabolism. However, a 155-pound person can burn 369 calories in a 30-minute vigorous rowing session, Harvard Health says.
Does rowing burn belly fat?
You unfortunately can't choose where you lose weight in your body. "But you can lose weight all over," Matheny says. Weight loss is complicated, but it usually comes down to burning more calories than you take in, Matheny explains. If you're able to form this calorie deficit by doing things like eating a healthy diet and doing exercises like rowing, you will likely burn belly fat over time, he says.
How long should I row?
There are no rules around rowing, Matheny points out. However, if you want to maximize your time on the rower, it's best to tailor your intensity to the amount of time you plan to row.
Karwoski says you can get a solid workout in 10 to 15 minutes on the rower if you move at a high intensity. But you can also get in good cardio if you going at a steady, slower pace for longer periods of time. You can even do a HIIT-style workout on the rower, alternating periods of speed and slower rowing. The main thing is to challenge yourself as you go. So, if you row for 10 minutes one day, try to ramp it up to 12 or 15 minutes over the next few days.
Tips for proper rowing technique
Again, there are four stages to a rowing stroke—the catch, the drive, the finish, and the recovery. Peloton recommends this for proper rowing technique:
The Catch
The catch is the start of your rowing stroke. At the catch, your arms should be extended, the handle is loose in your hands, your knees are bent, and your heels are slightly lifted.
The Drive
The drive has you work your legs, core, and arm muscles, in that order. It starts by pressing your heels down and pushing back with your legs. After that, your upper body leans back with the help of your core muscles. The drive ends with you pulling the handle to your lower chest with your arms.
The Finish
At the finish, your legs are straight or nearly straight, your body is leaning back slightly, and the handle is pulled in just below your chest.
The Recovery
Because strokes are continuous, you need to return to the catch. So, you reverse what you just did. Your arms will cross over your knees and pull your body forward, before your legs start to bend.
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