The Complete Guide to Rowing Machine Benefits: Why Indoor Rowing Is Perfect for (Virtually) Everyone
The rowing machine (or ergometer) has evolved significantly over decades, but its core purpose remains unchanged: bringing the comprehensive full-body training experience from water to land. Today, with immersive workout experiences available through streaming platforms and integrated displays, the gap between indoor rowing and on-water training has narrowed substantially.
Of course, it's never going to be a 1:1 feeling from the dock to the boat, and rowers (typically with not-great ergs) are apt to point out that 'ergs don't float.' But the value of rowing machines for fitness enthusiasts, athletes, and beginners alike is undeniable.
Table of Contents:
Essential Rowing Machine Benefits
Cardiovascular Health Improvements
Indoor rowing provides exceptional cardiovascular training by consistently working at the edge of your lactic acid threshold, building greater endurance, power, and VO2 max capacity. There's a reason elite rowers typically have long, lean physiques—rowing demands both explosive power and sustained aerobic effort, similar to high-level basketball players.When rowing regularly, your heart and lungs adapt to efficiently deliver oxygen throughout your body, leading to improved stamina in daily activities and other sports.
Complete Full-Body Workout
For experienced rowers, this might be a not-so-humble brag, but rowing engages approximately 86% of the muscles in your body during every stroke. Contrary to what beginners might think, rowing isn't primarily about arm and shoulder strength.The power of each stroke begins with your legs driving like pistons, followed by your back and arms pulling the handle toward your body, while your core stabilizes throughout the entire movement. It's essentially combining a squat, deadlift, and rowing motion into one fluid exercise—making it one of the most comprehensive workouts available on a single machine.
Joint-Friendly Low-Impact Exercise
Unlike running or high-intensity interval training with jumps, rowing delivers intense exercise without jarring impacts on your joints. The smooth, controlled motion makes rowing ideal for people of all ages and fitness levels, particularly those with joint concerns.I personally experienced this benefit firsthand. After years as a baseball catcher that left my knees feeling worn, switching to rowing in college was transformative. My knees felt significantly better once I spent more time rowing because the exercise strengthens the muscles around your joints without the impact stress of other activities.
Accessibility and Convenience
This is perhaps the most significant advantage of rowing machines. Traditional rowing requires expensive equipment, access to facilities, and suitable water conditions just to begin.In contrast, rowing machines are always available regardless of weather or location. They've become surprisingly ubiquitous—you'll find them in nearly every hotel gym and fitness center worldwide.
[Side note: There's actually a great Mike Teti story about this. I forget the exact details, but essentially he had assigned workouts for a group of rowers while they were away from training camp. One of the rowers said that he couldn't find an erg because he was staying in a hotel. So Teti thinks, 'I mean, there are ergs in like every hotel and gym.' So he asks the athlete where he was staying. 'Boston,' the guy says.]
Beyond their availability in public gyms, home rowing machines are relatively affordable compared to other comprehensive fitness equipment. We've reviewed several top models for home use:
- Concept2 Rower Complete Review
- Hydrow Rower In-Depth Review
- Hydrow vs. Concept2: Which is Right for You?
- Ergatta Rower: Gaming-Inspired Rowing
- WaterRower vs. Concept2: Natural vs. Air Resistance
While Concept2 has established the gold standard for economical, efficient rowing machines, newer models like Hydrow are bringing people closer to the on-water experience through immersive technology.
Objective Fitness Assessment
There's a saying in rowing circles: "the erg don't lie." One of rowing's greatest strengths is its objectivity—the machine provides precise, consistent measurement of your performance. While the truth it reveals might sometimes be uncomfortable, having a tool that accurately tracks your fitness progress is invaluable when approached with the right mindset.Unlike some fitness activities where progress is subjective, rowing machines give you concrete numbers to track improvements in strength, endurance, and power output.
Lesser-Known Rowing Machine Benefits
Beyond the obvious advantages, rowing machines offer several additional benefits that often go unrecognized.Posture Improvement and Back Health
In our increasingly screen-dominated world where slouching is common (whether working from home or returning to the office), rowing machines can significantly improve your posture.The exercise strengthens the muscles along your back and core, helping you maintain better alignment throughout the day. Regular rowing essentially trains your body to sit and stand straighter, counteracting the effects of hours spent hunched over desks or looking down at smartphones.
Enhanced Balance and Coordination
Effective rowing requires more than just strength—it demands rhythm, timing, and coordination. With each stroke, you're developing not only muscle power but also refining your proprioceptive awareness and motor control.In group classes, synchronizing with others on rowing machines begins to simulate the flow and coordination required in actual boat rowing. These improved coordination skills naturally transfer to other physical activities and everyday movements.
Mental Health and Wellbeing
Rowing benefits extend beyond physical fitness to mental wellbeing. Research consistently shows that cardiovascular exercise enhances brain function and memory retention.The rhythmic, repetitive motion of rowing creates a meditative state similar to what runners and swimmers experience—a form of moving meditation that quiets mental chatter and brings you into the present moment. This mindfulness aspect provides a mental break from stress and distractions, promoting clarity and emotional balance.
Additionally, the endorphin release from a quality rowing session can create feelings of euphoria and elevated mood—what Hydrow has marketed as the "Hydrow High."
Injury Rehabilitation and Prevention
Whether recovering from injury or working to prevent future problems, rowing machines offer a safe, effective exercise option due to their controlled movement patterns and minimal joint impact.I experienced this benefit personally when I began rowing after years of catching in baseball had taken a toll on my knees. The transition to rowing strengthened the supporting muscles around my knees without aggravating the existing discomfort, eventually alleviating it completely. [I'm not a doctor, though, and this is just my experience—consult a physician if you're concerned about how rowing might affect your mobility.]
The fluid motion of rowing helps develop the stabilizing muscles around joints, providing better support and reducing injury risk during other activities. Similar to yoga's benefits, regular rowing can improve your movement confidence and physical freedom both during workouts and in daily life.
Time-Efficient Workouts
For busy individuals, especially parents, rowing's efficiency is invaluable. Even with just 20 minutes available, you can complete a comprehensive full-body workout that balances strength and endurance training.While cycling offers excellent benefits, it typically requires longer sessions. Rowing, like swimming, allows you to address multiple fitness components in 20-30 minutes. And while running matches rowing's time efficiency, it can't compete with rowing's low-impact nature—making rowing uniquely positioned as both time-efficient and joint-friendly.
How to Incorporate Rowing Into Your Fitness Routine
For newcomers to rowing, these three principles are essential for success:Master Proper Rowing Technique
Proper form is crucial when beginning indoor rowing, both for maximizing effectiveness and preventing injury.The most effective approach for beginners is to start moving quickly and incorporate technique drills at the beginning of each session. This strategy serves two purposes: it properly warms up your body for the workout ahead, and it uses your peak focus and energy to refine your rowing technique.
- For a comprehensive guide to basic rowing technique and drills, visit our Rowing Drills and Techniques page.
Diversify Your Rowing Workouts
A common complaint about ergometers from both experienced rowers and newcomers is monotony—though the same could be said about treadmills or stationary bikes!The key to engaging rowing workouts is variety. You can train across all heart rate zones, and even during lower-intensity sessions (Zone 1 or Zone 2), you can incorporate intervals like 5 minutes of steady rowing followed by 1 minute of active recovery.
This is especially important for beginners. Rather than attempting a continuous 10K row early in your indoor rowing journey, start with technique drills followed by power strokes to complete your warm-up. Then divide the main workout into 2-3 distinct segments with varying stroke rates and intensity levels. You'll be surprised how quickly a 45-minute session passes when thoughtfully structured.
Set Achievable Goals
Whether training independently or in a group, establishing a baseline and setting realistic goals based on your current ability is essential for consistent progress.Most rowers are familiar with the "fly and die" approach—starting too intensely and burning out quickly. Instead, be honest about your current fitness level and patient with your development. Like any worthwhile pursuit, rowing improvement is a journey, not an overnight transformation.
Working with a knowledgeable coach can be invaluable. A good coach will assess your potential, set appropriate benchmarks, and create a progressive training plan that builds steadily without rushing your development or risking injury.
- Related Resource: For quick calculations of your split times per 500m based on distance and duration, use our Rowing Pace Calculator.
Best Rowing Machines for Home Use
When selecting a rowing machine for home use, consider these top options based on budget, features, and training goals:- Concept2 Model D/RowErg - The industry standard for performance and durability
- Hydrow Rower - Best for immersive, instructor-led workouts with scenic views
- WaterRower - Excellent for those preferring water resistance and aesthetic design
- Ergatta Rower - Ideal for gamification and competition-based workouts
- Also Nordic Track and Peloton now offer good options, but we haven't reviewed those as of yet (stay tuned)
Rowing Machine Workouts by Fitness Level
Beginner Rowing Workouts
- 10-Minute Technique Focus: 2-minute warm-up, 6 minutes of 30 seconds rowing/30 seconds rest, 2-minute cool-down
- 15-Minute Steady State: Row at a comfortable pace (2:30-3:00/500m) focusing on proper form
- 20-Minute Interval Introduction: 5-minute warm-up, 5 sets of 1-minute moderate effort/1-minute light effort, 5-minute cool-down
Intermediate Rowing Workouts
- 30-Minute Pyramid: 5-minute warm-up, 1-2-3-4-5-4-3-2-1 minutes of increasing then decreasing intensity, 5-minute cool-down
- 4,000m Time Trial: Aim to maintain consistent split times throughout
- Tabata Intervals: 5-minute warm-up, 8 rounds of 20 seconds maximum effort/10 seconds rest, 5-minute cool-down
Advanced Rowing Workouts
- 60-Minute Endurance Builder: 10-minute warm-up, 40 minutes at 75-85% effort, 10-minute cool-down
- 6,000m Benchmark Test: Standard distance for measuring rowing fitness
- 30-20-10 Intervals: 5-minute warm-up, 5 sets of 30 seconds moderate/20 seconds hard/10 seconds maximum effort, 5-minute cool-down
If you're looking for more options, you can use our magical (bot) Rowing Machine Workout Generator, or check out our Complete Guide to Rowing Machine Workouts.
Frequently Asked Questions About Rowing Machines
Is rowing better than running?
Rowing and running offer different benefits. Rowing provides a full-body workout with minimal joint impact, while running primarily targets lower body and offers weight-bearing benefits for bone density. For those with joint concerns, rowing is generally more accessible.But they can also be used to complement one another—we've got some tips on how to use running to help your rowing training here.
The rowing machine offers numerous obvious benefits for both dedicated rowers and fitness enthusiasts alike, along with several advantages that might not be immediately apparent. Its objectivity makes it an unparalleled tool for training assessment, allowing you to establish clear baselines and track progress with remarkable precision.
However, where rowing machines truly shine—in my opinion—is as worldwide ambassadors for the sport. They're portable, durable, and brilliantly simple in design. The Concept2 Model C I've owned since 2002 (but dates from the late 1990s) continues functioning flawlessly despite traveling extensively throughout California and logging hundreds of thousands of meters.
By making rowing accessible anywhere, anytime, regardless of water access or weather conditions, rowing machines have introduced countless people to this exceptional full-body workout—people who might otherwise never have experienced the unique benefits and satisfaction of rowing.
How long should I row to see results?
Consistent rowing sessions of 20-30 minutes, 2-4 times weekly, typically produce noticeable fitness improvements within 4-6 weeks. For weight loss goals, 30-45 minute sessions may be more effective.Can rowing help with weight loss?
Yes, rowing can help with weight loss as it combines cardiovascular training with resistance elements. A moderate 30-minute rowing session can burn 250-300 calories, while high-intensity intervals can increase calorie expenditure significantly.Is rowing suitable for beginners?
Yes! Rowing is adaptable to all fitness levels. Beginners should focus initially on proper technique rather than intensity or duration, gradually building stamina and power as form improves.How often should I use a rowing machine?
For general fitness, 2-4 rowing sessions weekly is ideal. Allow 24-48 hours between intense sessions for recovery. Beginners might start with 2-3 shorter sessions weekly and progress gradually.Embracing the Erg: From Fear to Appreciation
It's time to move beyond simply not fearing the ergometer—we should recognize rowing machines as perhaps the most significant development for the sport's accessibility and growth.The rowing machine offers numerous obvious benefits for both dedicated rowers and fitness enthusiasts alike, along with several advantages that might not be immediately apparent. Its objectivity makes it an unparalleled tool for training assessment, allowing you to establish clear baselines and track progress with remarkable precision.
However, where rowing machines truly shine—in my opinion—is as worldwide ambassadors for the sport. They're portable, durable, and brilliantly simple in design. The Concept2 Model C I've owned since 2002 (but dates from the late 1990s) continues functioning flawlessly despite traveling extensively throughout California and logging hundreds of thousands of meters.
By making rowing accessible anywhere, anytime, regardless of water access or weather conditions, rowing machines have introduced countless people to this exceptional full-body workout—people who might otherwise never have experienced the unique benefits and satisfaction of rowing.
-RR
More about ergs:
More about ergs:
