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Rowing machine benefits spread far and wide, including its unique ability to target 85% of your body's muscles. Basically the OG, alongside the classic running machine, rowing machines (aka ergometers or ergs) also improve posture and tone your lower body, so it's hardly surprising that rowing machine workouts are still going strong — despite the machine being invented in the 1870s. In fact, if your rowing machine is currently taking a sabbatical in the shed, now is most definitely the time to dust it off. Laser Diodo 980nm
A veritable resistance training x cardio workout hybrid, rowers are up there with the best home gym equipment to have on hand. WH Editor Claire Sanderson swears by her Hydrow, but you don't need to go for such a fancy-schmancy buy, some of the best rowing machines are also budget-friendly, and they're just as good for building stamina, increasing your endurance and getting your sweat awn with an interval workout.
Scroll down for more rowing machine benefits, the best rowing machines and how to know which one to go for...
Okay, let's get into it: here are the benefits of using one of the best rowing machines to get sweaty and strong. We've asked the experts for their opinions to get you hyped for your next rowing machine workout – and to shed more light on what's actually happening as you stroke and glide.
Truly. Though it can seem as if it's all in the arms and legs, 'the rowing machine is unique in its ability to target 85% of your body's muscles in order to perform the full movement or stroke properly,' says Annie Mulgrew, vice president and founding instructor of City Row. In fact, the American Fitness Professionals Association states that the rowing stroke consists of 65–75% leg work and 25–35% upper body work.
'The major muscles in your legs, arms, back and core must all activate, providing a total body workout that will increase your body strength as well as your cardiovascular capacity.' You heard that right – the machine involves cardio and strength training at the same time. Neat.
This one's a biggie. 'With a rowing machine you can work at the highest intensity you like, with the lowest impact on your body,' says Chris Heron, founder and head trainer at The Engine Room. 'I get so many people who do high-intensity treadmill workouts who have ankle or knee pain from running too far, too quickly.' Sure enough, one study showed that just 8 weeks of regular rowing improved pain in elbow, shoulder, lumbar, and knee joints by 30%.
Plus, for runners, rowing machine workouts mean you can increase your cardio fitness without adding extra impact to your joints. Win!
If you're trying to lose body fat with regular cardio and strength training, but DOMS is the bane of your life, a big rowing machine benefit is that it allows you to raise your heart rate more times in a week without getting as sore.
'This is because rowing requires concentric muscle movement, not eccentric like other workouts,' explains Heron. Allow us to translate that – concentric movement is a type of muscle activation that causes tension on your muscle as it shortens. In contrast, eccentric movement lengthens muscles under load – like when you do a squat, for example, which leads to a break down of muscle tissue and new tissue to be grown.
One study actually showed that rowing 5 days a week for 6 weeks could lead to a significant decrease in fat mass and total body fat percentage.
More specifically, rowing can equate to tummy exercises and double up as a bum workout in one fell swoop. 'Your core crunches and relaxes as you glide along the machine, meaning you're effectively executing a continual mini sit-up,' says Carl van Heerden, who created Core Collective’s Lift + Row class. 'Plus, the motion as you shoot the seat backwards works your lower body.'
Holla all y'all hunched over a laptop right now... Sooo, everyone. 'Women are often less naturally strong in their upper bodies and this can mean their posture is worse as a result,' says Heron. 'Rowing, if done correctly without slouching or over-compressing, requires you to be upright as you pull.'
So, what is the right technique? Vicky Thornley, a pro-GB rower who uses an indoor rowing machine to train for races on the water gives us the lowdown. 'The first part of the drive should be using your legs, many people forget to isolate them,' she explains. 'Then towards the end of the drive, you enlist your glutes and back to bring in extra force.'
If you think rowing is a predominantly upper body workout, you're wrong. 'It's around 60% legs and you can really feel it in this area,' says Heron. Only 20% of the movement is arm-based and the rest is distributed across the remainder of your body.
There are benefits of both HIIT (high-intensity interval training) and LISS (low-intensity steady-state training) – the beauty of a rowing machine is that you can do multiple types of workouts on it.
Thornley notes that a large portion of her training is steady-state. 'We'll do lots of miles at a lower intensity to build our aerobic capacity, which is what 80% of a race requires,' she explains. 'Only nearer the day itself will we add in high-intensity bursts as well.' If it's good enough for an athlete...
Like the treadmill and exercise bike, one rowing machine benefit is that you can tweak the settings to fit your ability. Just don't crank up the resistance too early on Thornley warns. 'If you choose too high a resistance, that's a lot of force going through your back,' she explains. Instead, increase in steady increments, in doing so, you'll protect your body.
Using a Concept 2 Rower? Observe your 'drag factor' stat on the rower's screen. A woman of 61KG or more should aim for a drag factor of 120-130. If you're above or below that number change the settings.
They say you're never too old to stop learning and mastering the art of rowing is no different. 'There’s a technique to it,' explains Heron. 'The better you get at the skill of it, the more efficient your rowing becomes. Which is fun.'
Yes, working out should be about how you feel. But, if you find metrics motivational, you'd be hard-pushed to do better than the real-time stats a rowing machine gives you. 'Comparing how far you've gone each time can really help you track how much fitter you're getting,' says Heron.
We've all been there — in a spin class with the resistance turned down a notch because it's been a hard day, our legs free-wheeling and the instructor none the wiser. Guiltyyy.
Well, with rowing it's pretty obvious when you're not giving it your all. FYI: the machine will grind to a halt. 'There’s zero momentum on a rower,' says Heron. 'You have to work the whole time, unlike on an exercise bike.'
And the treadmill fares no better. Researchers at Loughborough University recently found that when you compare one to a rowing machine, your body works much harder on the latter.
Because your body is really being challenged, you'll actually see a difference faster. 'You need to spend less time to get the same fitness benefits as on the bike or treadmill,' says Thornley. 'Neither give you that upper body workout too.' Chris says that his clients tend to see results after just five rowing-based sessions.
The pulling action of the rowing machine is a good complement to HIIT training, which often includes plenty of push exercises, such as push-ups, but a lack of pulling exercises — like, say, rowing.
Short on time? 15 minutes is all you need. 'Make sure you're working consistently at about 80% of your maximum intensity over the course of those 15 minutes if you want to lose fat,' recommends Mulgrew. 'Or, if you are looking to burn calories, try a Tabata style workout where you pair 20 seconds of 100% max effort rowing with 10 seconds of rest for the entire 15 minutes.'
Recent research found quick HIIT sessions less than 15 minutes long can induce similar, or even bigger, improvements in your fitness level, glucose control, blood pressure, and cardiac function than longer HIIT or moderate-intensity continuous training. Go figure.
Not only can all fitness levels use a rowing machine, but also those with low vision — something that isn't easy to find. A 2015 study on a group of visually impaired people found rowing five days a week for six weeks resulted in lower body fat percentage and cholesterol, and increased back strength (it's amazing for back exercise).
There are physical benefits, sure, but the rowing machine benefits for your mind shouldn't be underestimated either.
'The rhythm of the strokes is what makes it really good for your wellbeing,' says Thornley. 'It’s the flow.'
Of course, if you're outside on the water, in and amongst nature, the effect is even more soothing. On the flip side, you do run the risk of actually falling in. One to consider once you've cracked the indoor rower, perhaps.
If you're not yet tagging some rowing cardio onto the end of your gym workout and are thinking to invest in one of the best rowing machines out there (do not worry, Hydrow rowers are badass but not for every budget) for home workouts, there are a couple of things to be aware of before hitting add to cart.
Firstly, consider whether you'd prefer an air-magnetic rower or a magnetic rower. Air-magnetic rowers provide more resistance to pull against and can provide a stronger and more customisable resistance to work against during a rowing machine workout. They can be more expensive, but don't fret if they're out of your budget. They aren't a necessity and a standard rowing machine aka magnetic rower will still provide a great workout.
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