Rowing Machine Workouts: The Ultimate Guide

September 14, 2024

Boost Your Performance with Effective Strategies

Looking to get the most out of your rowing machine workouts? You’re not alone. Whether you're a beginner looking to get into a fitness routine or a veteran rower aiming to push your performance, the rowing machine can deliver a full-body workout like no other.

But there’s more to an effective workout than just hopping on and pulling away. To truly maximize your time on the rower, it’s important to structure your sessions the right way.

And that means paying attention not only to your main workout but also to the crucial elements that often get overlooked—like your warm-up, cool-down, and complementary exercises.

In this guide, we’ll break down exactly how to build the perfect rowing machine workout, so you can improve your strength, endurance, and overall fitness without burning out or risking injury.

We've also created a free workout suggestion tool that you can tune to your experience level below.

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Table of Contents:

1. Why Rowing Machine Workouts?

Rowing isn’t just another cardio option—it’s a full-body workout that hits all the major muscle groups while being kind to your joints.

For the fitness crowd in the house: Whether you’re looking to torch calories, build endurance, or tone up, the rowing machine has you covered. But what really sets it apart is its versatility. With every stroke, you’re working your legs, core, back, and arms in one fluid motion. That’s efficiency at its best.

Unlike running, rowing is low-impact, which means less wear and tear on your knees and ankles. So, if you’re nursing an injury or just want a change from the high-impact grind, rowing is a great way to stay active without risking further damage.

Case in point: As a collegiate rower at UCLA, one of my strongest teammates joined our crew because of a hip and knee injury that hindered later movement, which is critical in soccer—the sport he had been recruited for. But because rowing is both easy on the joints and linear in nature, he was able to compete at the varsity level without risking injury (in fact, in strengthening the complementary muscle groups, he effectively improved his recovery—fortunately for us, he was hooked on rowing by that time).

And here’s the kicker: Rowing can be as challenging or as easy as you make it. You can start with steady-state sessions that build cardiovascular endurance, or you can crank up the intensity with intervals that get your heart pumping fast. There’s a rowing workout for every fitness level and goal, and the beauty is that you control the pace.

In the end, rowing doesn’t just get your heart racing—it builds strength, improves posture, and helps with overall coordination. Plus, let’s face it, there's something satisfying about the rhythm of each stroke. That’s what rowers call “swing.”

2. Structuring Your Rowing Machine Workout

When it comes to rowing machine workouts, structure is everything. Sure, you can just hop on and row, but without a proper plan, you're missing out on some serious gains (aka GAINZ). The key to an effective workout is to balance intensity, duration, and—often overlooked—how you warm up and cool down.

Warm-Ups: Why They Matter

Warming up isn’t just a nice-to-have—it’s essential. A proper warm-up prepares your body for the hard work ahead, increases blood flow to your muscles, and helps prevent injury. On the rowing machine, a good warm-up might start with 5-10 minutes of light rowing, gradually increasing your stroke rate. Don’t rush through it; take your time to find a rhythm, and focus on proper form.

In addition to rowing, try adding some dynamic stretches like leg swings, arm circles, and hip rotations. These help loosen up your joints and activate key muscles for rowing. Think of your warm-up as a way to "prime" your body, so when you start the main workout, you’re ready to go hard without risking strain.

Main Workout: Crafting an Effective Routine

Now, onto the good stuff—your main rowing machine workout. Whether you're aiming to burn fat, build endurance, or get a killer cardio session, there’s a rowing workout for you.

Steady-state rowing is great for building endurance, where you row at a consistent pace for 20-30 minutes.
If you’re more interested in high-intensity training, go for interval workouts—short bursts of all-out rowing followed by slower recovery periods.
Finally, race pace or race simulation workouts (also known as the dreaded erg tests) are a great way (no honestly) to get a sense for progress and an overall barometer on fitness.

Here's a simple example: Try rowing hard for 30 seconds, then rowing at a slower pace for 1 minute. Repeat this for 20 minutes, adjusting the stroke rate to fit your fitness level. Interval training on the rowing machine not only boosts cardio but also builds strength and improves overall fitness faster than steady-state rowing alone.

Rowing Workout Selector

Select Your Rowing Workout

Choose your fitness level:

Your Suggested Workout:

3. Cooling Down: Essential for Recovery

Cooling down after your rowing machine workout is often overlooked but absolutely vital. You’ve just put your body through an intense full-body workout, and now it’s time to give your muscles the recovery they need to rebuild stronger. Skipping the cool-down can leave you feeling stiff, sore, and more prone to injury.

Why Cool-Downs are Crucial

During your workout, your heart rate shoots up, your muscles fill with lactic acid, and your body temperature rises. A proper cool-down gradually brings everything back to normal—your heart rate slows, blood flow returns to a resting state, and you help flush out that lactic acid, reducing muscle soreness.

Think of cooling down as a way to reset your body after the intensity of your rowing session.

Skipping this step can lead to dizziness, cramps, or more severe muscle tightness later on. Plus, cooling down gives you a chance to reflect on your performance and set goals for your next workout. It’s a mental and physical transition that’s just as important as the workout itself.

Effective Cool-Down Strategies

A good cool-down doesn’t need to be complicated. Start with 5-10 minutes of light rowing, gradually lowering your stroke rate. Rowing at a slower pace allows your muscles to ease out of their high-intensity state and prevents the sudden drop in heart rate that can lead to dizziness or discomfort.

Once your heart rate is back to normal, move into static stretches. Focus on the muscle groups that worked hardest during your rowing machine workout—your hamstrings, quads, glutes, and lower back. Take your time with each stretch, holding for at least 20-30 seconds to really lengthen the muscles and improve flexibility.

Incorporating Breathing for Relaxation

As you cool down, don’t forget about your breathing. Deep, controlled breaths help lower your heart rate and promote relaxation.

Inhale deeply through your nose, filling your lungs, and exhale slowly through your mouth. This not only helps your body recover but also calms your mind after an intense workout. By incorporating mindful breathing, you can reduce stress and leave your workout feeling refreshed and grounded.

Cooling down is your body’s way of saying "thank you" after a rowing machine workout. It’s essential for proper recovery, muscle health, and flexibility.

4. Complementary Exercises to Enhance Your Rowing Routine

Rowing machine workouts are fantastic on their own, but if you really want to see progress, adding complementary exercises to your routine can make a world of difference. Strength training, cardio cross-training, and flexibility work all help build the foundation you need to get the most out of your time on the rower.

Strength Training for Rowers

Rowing is a full-body workout, but to maximize your performance, you’ll want to strengthen the muscles that are doing most of the work. This includes your legs, core, back, and arms. Incorporating strength training exercises into your routine helps you build power and endurance, which translates to better rowing performance and fewer chances of injury.

Focus on compound movements like squats (including jumping squats or ‘jumpies’), deadlifts, and lunges for your legs. These exercises mimic the push of each rowing stroke and will help you generate more power.
For your upper body, try pull-ups, rows, and planks to strengthen your back, shoulders, and core. A strong core is especially important for maintaining proper form during longer rowing sessions and preventing lower back strain.

Aim to include strength training 2-3 times a week alongside your rowing workouts. Keep in mind, though, that strength training doesn’t mean you need to lift heavy weights all the time—bodyweight exercises can be just as effective (and less likely to result in injury), especially if you’re new to strength work.

Cardio Cross-Training

While the rowing machine gives you an excellent cardio workout, it’s good to mix things up with other forms of cardiovascular exercise to prevent burnout and work your muscles in different ways. Running, cycling, or even swimming are great alternatives that can complement your rowing machine workouts.

Why is this important? Different cardio exercises challenge your body in new ways, helping you build endurance and stamina without overloading the same muscle groups day after day. Plus, cardio cross-training is a great way to keep things interesting and avoid monotony in your workout routine.

Flexibility and Mobility Work

Rowing can put a lot of stress on your joints and muscles, especially if you're doing it frequently. That’s why maintaining flexibility and mobility is crucial for both performance and recovery. Incorporating flexibility exercises, like yoga or foam rolling, can help you increase your range of motion, improve your form, and prevent injury.

Spend some time working on mobility exercises that target your hips, shoulders, and spine. Flexibility in these areas will not only improve your rowing technique but also reduce muscle tightness after intense sessions.

A simple mobility routine could include stretches like the hip flexor stretch, cat-cow, and shoulder stretches. Doing this 1-2 times per week can make a huge difference in your rowing efficiency and help you recover faster between sessions. (More on these below.)

These complementary exercises don’t just improve your performance—they also make sure your body stays balanced and injury-free, so you can keep pushing your limits.

5. Stretching for Rowers

Stretching is often one of the most neglected parts of any workout, but for rowers, it’s absolutely essential.

The rowing machine works nearly every muscle in your body, and without proper post-workout stretching, you’re setting yourself up for tightness, reduced flexibility, and even injury. By taking just a few minutes to stretch after your rowing machine workout, you can improve your flexibility, boost your recovery, and feel less sore the next day.

Key Stretches for Rowing

Since rowing targets multiple muscle groups—especially your legs, back, and shoulders—you’ll want to focus your stretching on those areas. Here are a few stretches that should become staples in your post-rowing routine:

Hamstring Stretch: Your hamstrings do a lot of work during each stroke, especially when you push off the footplate. Sit on the floor, extend one leg, and reach toward your toes. Hold for 20-30 seconds, then switch legs.
Hip Flexor Stretch: Tight hip flexors can lead to lower back pain, which is common for rowers. Step one leg forward into a lunge position, lower your back knee to the floor, and push your hips forward gently. Hold this for 30 seconds, then switch sides.
Lower Back Stretch: Your lower back takes on a lot of strain during rowing. A simple stretch like the child’s pose (kneeling down and reaching forward with your arms) can relieve that tension.
Shoulder Stretch: Rowing engages your shoulders more than you might think. Bring one arm across your body and pull it in with your opposite arm for a deep shoulder stretch.

These stretches don’t take long to complete but make a big difference in keeping your muscles loose and ready for your next workout. Aim to hold each stretch for at least 20-30 seconds to get the full benefit.

Stretching Routines

It’s important to think of stretching as a routine, not a one-off activity. After every rowing machine workout, take 5-10 minutes to go through a targeted stretching sequence. Focus on the muscle groups that worked the hardest, like your hamstrings, quads, glutes, and back.

Here’s a simple post-rowing stretching routine you can try:

Hamstring Stretch (30 seconds per leg)
Hip Flexor Stretch (30 seconds per side)
Lower Back Stretch (Child’s Pose) (1 minute)
Shoulder Stretch (30 seconds per arm)
Quad Stretch (30 seconds per leg)
Cat-Cow Stretch (1 minute)

This routine ensures you hit all the major muscles used in rowing, preventing tightness and promoting recovery.

Why Stretching Matters for Long-Term Performance

Stretching isn’t just about feeling better after a workout—it has long-term benefits that improve your rowing performance over time.

Regular stretching helps you maintain and even increase your range of motion, which leads to better technique on the rowing machine—and on the water. It also reduces the risk of overuse injuries, which are common when you repeatedly train without giving your muscles the attention they need to recover properly.

By making stretching a consistent part of your rowing machine workouts, you’re investing in your long-term fitness. You’ll row more efficiently, recover faster, and stay injury-free—all of which helps you hit your performance goals faster.

Incorporating a solid stretching routine after each rowing machine workout is one of the smartest ways to ensure your body stays flexible, strong, and ready for more. It’s a small investment of time that pays off in better form, faster recovery, and a healthier, more balanced body.

Don’t skip it—it doesn’t take that long and the benefits are cumulative (just like flossing!). Your future self will thank you!

6. Tips for Maximizing Your Rowing Machine Workouts

Now that you understand the individual elements—warm-ups, main workouts, cool-downs, complementary exercises, and stretching—it’s time to put it all together.

A well-balanced rowing machine workout routine ensures that you’re hitting all the right notes: improving strength, building endurance, and staying flexible.

Also, it keeps you from plateauing, which is key if you’re serious about long-term progress.

Mixing Up Your Rowing Workouts

Rowing is an incredibly versatile form of exercise, but if you do the same workout day after day, your body will adapt, and you’ll stop seeing gains (GAINZ ok sorry we’ll stop). That’s why it’s important to mix up your workouts. Alternate between steady-state rowing for endurance, high-intensity intervals to burn fat and boost cardio, and strength-based sessions to build power.

Here’s an example of how you could structure a balanced rowing machine workout routine over the course of a week:

Day 1: Steady-State Rowing
Row at a moderate pace for 30-45 minutes. Focus on your form and breathing. This is all about building endurance, so keep the stroke rate steady and sustainable.
Day 2: Strength Training + Short Row
Incorporate squats, lunges, and rows. After your strength workout, finish with a short 10-15 minute row at a moderate pace to keep your cardio in check.
Day 3: Interval Rowing
Row hard for 1 minute, then row at a slow pace for 2 minutes to recover. Repeat this cycle for 20-30 minutes. The intervals challenge your cardiovascular system and boost your power.
Day 4: Rest or Active Recovery
Take it easy. You can go for a walk, do some yoga, or perform light stretching. Let your body recover.
Day 5: Power Rowing
Focus on shorter bursts of high power, rowing hard for 20 strokes, then rowing slowly for recovery. Do this for 20-25 minutes. The aim here is to build strength and explosiveness.
Day 6: Cross-Training + Stretching
Go for a run, swim, or cycle to give your body a different type of cardio challenge. Finish with a full stretching session to improve your flexibility and prevent stiffness.
Day 7: Rest
Rest days are crucial! They allow your muscles to rebuild and your body to recharge. (Also in my college days they allowed for doing a ton of laundry…)

Listening to Your Body

As you follow your routine, remember that it’s not about pushing yourself to the limit every single day. Listening to your body is key. If you feel fatigued, take a rest or opt for a light recovery day. The beauty of rowing machine workouts is that they’re scalable—you can adjust intensity based on how your body feels.

Adjusting for Your Goals

Of course, not every routine is one-size-fits-all. If you’re training for a 2K test, your focus might be on speed and technique, with a lot of interval and power work. If endurance is your goal, steady-state rowing and longer sessions will make up most of your week. And if you’re just starting out, aim for 3-4 workouts per week, mixing in strength and cardio, and gradually build up your volume.

The key is balance. By incorporating different types of rowing machine workouts and allowing your body time to rest and recover, you’ll see continuous progress without burnout or injury.

Tracking Your Progress

One of the most effective ways to stay on track with your rowing machine workouts is to track your progress.

Keep a log of your workouts, stroke rates, distances, and times. This not only helps you stay motivated but also allows you to see improvements over time. Apps or simple spreadsheets work great for this purpose.

Tracking metrics like stroke rate, split time, and distance rowed will give you a clear picture of how far you’ve come—and where you can improve. Plus, there’s nothing quite as satisfying as beating your personal best.

When you run a mix of balanced rowing machine workouts, you’ll maximize your fitness results while keeping your body healthy and injury-free. Remember, variety is your friend, and recovery is just as important as the workout itself. Stay flexible with your approach, listen to your body, and most importantly—enjoy (and trust) the process.

7. Common Mistakes and How to Avoid Them

No matter how experienced you are with the rowing machine, it's easy to fall into certain habits that can hinder your progress or even lead to injury.

Whether you're a beginner or have been rowing for years, avoiding these common mistakes can make all the difference in getting the most out of your workouts.

Mistake #1: Poor Posture

One of the most common mistakes rowers make is letting their posture slide during the workout. It might not seem like a big deal at first, but poor posture can lead to inefficient strokes, lower back pain, and long-term strain on your muscles. Slouching or hunching over, especially when you get tired, puts unnecessary pressure on your spine and reduces the effectiveness of your stroke.

How to Fix It: Keep your back in a supported position and engage your core throughout the entire stroke. Imagine a string pulling the top of your head upward, helping you maintain a tall, neutral spine. Lean from the hips, not the middle of your back, and avoid rounding your shoulders. This will help make sure that your power is coming from the right places—your legs and core—rather than stressing your lower back.

Mistake #2: Relying Too Much on Your Arms

Rowing is often mistakenly thought of as an upper-body exercise, but the reality is that about 60% of the power should come from your legs, with 30% from your core and 10% from your arms. Relying too much on your arms not only makes the workout harder, but it also reduces efficiency and can lead to fatigue or injury.

How to Fix It: Focus on pushing off with your legs during the drive phase of the stroke. Your legs should be doing most of the heavy lifting. Only after your legs are almost fully extended should your arms come into play. By engaging your legs more, you’ll increase the power of each stroke and conserve energy for longer sessions.

There's a really good overview of how to get better connection and apply force more effectively in this Dark Horse Rowing video.

Mistake #3: Rushing the Recovery

Another common mistake is rushing through the recovery phase—the part where you slide back to the starting position. Many people make the mistake of pulling hard during the drive but then hurrying back too quickly, which can throw off your rhythm and tire you out faster.

How to Fix It: Think of your recovery as an opportunity to reset and breathe. After the drive, let your arms extend, then allow your body to lean forward from the hips, and finally let your legs bend as you slide forward. The recovery should be slightly longer than the drive, keeping your rhythm smooth and sustainable over the course of your workout.

Mistake #4: Over-Gripping the Handle

It’s tempting to grip the rowing handle tightly, especially during high-intensity workouts. But this can cause unnecessary tension in your forearms and shoulders, leading to fatigue and even strain over time. A death grip on the handle reduces your efficiency and can negatively affect your form.

How to Fix It: Try to keep a relaxed but secure grip on the handle. Your hands should act as hooks, holding the handle without clenching too tightly. Keep your wrists neutral to avoid any strain. A light grip will allow you to row more fluidly, conserving energy for the long haul.

Mistake #5: Ignoring Warm-Ups and Cool-Downs

Skipping warm-ups or cool-downs is a mistake that can cost you in the long run. Jumping straight into a hard rowing session without warming up can shock your muscles and increase the risk of injury. Similarly, not cooling down after an intense workout can lead to muscle stiffness and delayed recovery.

How to Fix It: Always start with a proper warm-up that gradually elevates your heart rate and prepares your muscles for rowing. Even just 5-10 minutes of light rowing, followed by dynamic stretches, can make a big difference. After your workout, take another 5-10 minutes to row at a slow pace, then stretch to help your muscles recover.

Mistake #6: Using the Wrong Resistance

Beginners and experienced rowers alike can sometimes use the wrong resistance setting on the rowing machine. Setting the resistance too high can make the workout unnecessarily hard, leading to poor form and fatigue. On the other hand, setting it too low can reduce the challenge and limit your strength gains.

How to Fix It: For most people, a resistance setting of around 4-6 is ideal, simulating the feel of rowing on water. You want the workout to be challenging but not overwhelming. Adjust the resistance based on the workout you’re doing: higher for strength-focused rows, lower for endurance work.

When you avoid these common mistakes, you’ll ensure that your rowing machine workouts are not only safer but also more effective. Whether it’s maintaining proper form, using the right resistance, or giving yourself enough time for warm-ups and cool-downs, small adjustments can make a big difference.

Check out our page on Rowing Drills to get you started, both on land and on the water — featuring tips and advice from some of rowing’s top coaches.

8. Tracking Your Progress: The Key to Continuous Improvement

When it comes to rowing machine workouts, tracking your progress is one of the most important—and often overlooked—parts of your fitness journey. Whether your goal is to improve your endurance, shave seconds off your 2k time, or just stay consistent, keeping a log of your workouts will help you stay focused and motivated. Plus, it gives you clear data on what’s working and where you can improve.

Why You Should Track Your Workouts

Tracking your progress isn’t just for competitive athletes—it’s for anyone who wants to see results. By recording details like your stroke rate, split times, and overall distance, you create a roadmap for success. It shows you where you’re excelling and where you might need to tweak your routine to break through plateaus.

Progress tracking also keeps you accountable. When you have a written (or digital) log of what you’ve accomplished, it’s easier to stay consistent with your workouts. Plus, there’s something satisfying about seeing your improvements laid out in front of you. That 2k time you struggled with last month? You might be surprised how much it’s improved just by logging your efforts and pushing a little harder each session.

What to Track in Your Rowing Workouts

When tracking your rowing machine workouts, focus on these key metrics:

Stroke Rate (S/M): This is the number of strokes you take per minute. A higher stroke rate is often used in sprinting or interval work, while a lower stroke rate is used for endurance rowing. Tracking this helps you see how efficiently you’re moving through different workout types.
Split Time (500m Split): This is the time it takes you to row 500 meters. It’s a crucial metric for gauging your speed and progress, especially if you’re working toward a time goal in your rowing machine workouts.
Distance: Tracking how far you’ve rowed in a session helps you measure overall endurance. For steady-state or long-distance workouts, watching this number climb can be a big motivator.
Time: The total duration of your rowing session gives you a clear idea of how much time you’re dedicating to your training. This is particularly useful if you’re balancing between short, intense sessions and longer, slower rows.
Intervals: For those doing interval training, log the length of your high-intensity and recovery periods. As you improve, you’ll see these times shift as you build your strength and stamina.

You can calculate your avg. 500m split, as well as convert your split to watts (and vice versa) on our Rowing Pace Calculator page.

Using Apps and Devices for Tracking

Technology makes it easier than ever to track your rowing machine workouts. Apps like Strava, ErgData, or Concept2’s Logbook are fantastic for automatically recording your workouts and offering a wealth of data. Many rowing machines, especially Concept2 models, allow you to sync your workout data directly to these apps.

These apps not only track your basic metrics but also give you insights into trends over time, like how your split times are improving or whether your stroke rate is more consistent. They can also help you connect with other rowers for a little extra motivation or competition, which can be a fun way to keep pushing yourself.

Also, there are subscription services that come with rowing machines like Hydrow and Ergatta that help you keep track of your performance over the long term — and as a useful reference, we’ve got reviews for the most common rowing machines lined up below:

Reviewing and Adjusting Based on Data

Tracking your progress is only half the battle—you also need to review your data and adjust your workouts accordingly. If you notice your split times are staying the same while your stroke rate is increasing, it could be a sign that your technique needs work. Or, if your endurance is improving but your sprint times are plateauing, it might be time to introduce more interval training into your routine.

By regularly reviewing your workout data, you can fine-tune your training plan to ensure continuous improvement. Think of it as having a conversation with your body—your metrics are telling you what’s working and what needs attention. The more you listen, the better your results.

Celebrating Milestones

Don’t forget to celebrate your wins! Whether it’s beating your personal best on a 2k, hitting a new distance milestone, or just staying consistent with your workouts, give yourself credit for the progress you’ve made. Tracking your progress allows you to see just how far you’ve come, and those little milestones are what keep you motivated for the long haul.

Tracking your rowing machine workouts is one of the simplest ways to boost your performance and stay motivated. By paying attention to key metrics like stroke rate, split time, and distance, you’ll have a clear picture of your progress and a roadmap for improvement.

So, whether you’re a competitive rower or just in it for fitness, grab a notebook or app and start tracking today—you’ll be amazed at how much it can transform your rowing journey.

Conclusion: Row Smart, Train Strong

In this guide, we’ve covered all the essentials to help you get the most out of your rowing machine workouts.

We started with the importance of structured warm-ups and cool-downs to keep your body primed and injury-free.
We then explored different types of rowing workouts—like steady-state, interval training, and power rows—that build endurance, strength, and cardiovascular fitness.
Along the way, we emphasized the need for complementary exercises, stretching routines, and tracking your progress to stay on top of your goals.
We highlighted some common mistakes to avoid, ensuring that your workouts are safe, efficient, and sustainable.
Finally, we gave you some methods and suggestions for apps to track your progress, so that you can see the results of all that hard work over time.

Integrate these strategies into your routine, and you’ll take your rowing machine workouts to the next level. Whether you're aiming for better endurance, improved 2k times, or overall fitness, the key is balance: Listen to your body, mix up your training, and stay consistent.

With the right approach, you’ll not only see physical results but also enjoy the process more. Trust me—after 4 years of college rowing, and more competitive racing after that, I came to love the rowing machine because I framed it as a useful tool and not a testing device.

-RR