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6 Rowing Machine Benefits; Can You Achieve Them [Hell Yeah]

rowing machine benefits

Rowing Machine Benefits seems to be the fitness trend of the decade as more and more people are including it in their workout regimen. Just like every other exercise out there, rowing has a machine that you can find in gyms or even homes. This machine stimulates the action of watercraft rowing for the sole purpose of exercise or training for rowing. These modern indoor rowers are most times referred to as ergometers (or erg). Their way of construction ensures that they measure the amount of energy the rower is using.

According to claims by experts, a rowing machine is your body’s best friend, because it gives your whole body a thorough workout. Because with each stroke, every part of the body gets involved.


Rowing Machine Benefits …


There are lots of amazing benefits you can gain from rowing in a regular way. Some of these benefits includes;

  • Rowing Excercise aids weight loss. Adding rowing to your workout regimen would help you burn calories fast. As a good workout on a rowing machine can burn about 375 calories in 30 minutes.
  • Tones your muscles. With minimal pressure on the joints, rowing works every major muscle group in your body. With each stroke, the machine works the legs, hips, and buttocks. It also uses upper body muscles, strengthening the back, shoulders, and arms.
  • Offers cardiovascular benefits. Rowing tests your endurance limits thereby increasing your heart function. It also uses carbohydrate to provide the energy required to exercise. Rowing allows you to maintain a high rate of speed with little resistance. That helps reach and maintain an aerobic state when the machine tension is at a low level.
  • Reduces stress. It is a known fact that cardiovascular workouts increase the amount of endorphins released in the body. Which can reduce stress and lift feelings of depression. Rowing as a cardiovascular exercise grants the same benefit.
  • Provides a Total Body Workout.  It has been proven by many athletes that rowing is one of the top exercises that will workout your entire body!.  Check out our guide on the muscles that rowing will help excercise!


Rowing Machine Benefits.

Benefits of Rowing by Euan Reid @ Cambridge Rowing Club

6 Rowing Machine Benefits; Can You Achieve Them [Hell Yeah]

How fast can you reap those benefits?

Everybody embarks on a fitness journey with a specific goal in mind. Whether that goal is to build muscles or otherwise, it is tempting to put a time stamp on when you’ll achieve that goal. The amount of time required to see the benefits of rowing all depends on a person’s weight. It also depends on their desired goal and the form in which they perform the exercise. The duration of the exercise is also important.


Toning and weight loss



A lot of people incorporated rowing into their regimen because of its great toning ability as it works all the major muscles. Toning requires you to challenge your muscles. Including your biceps, triceps, and shoulder. With a variety of exercises and resistance. So besides rowing, it is ideal to engage in a standard strength training program and you’ll see results in no time.

As much as toning your muscles is a great goal to have. If you have a lot of fat covering up those muscles, it’s going to take a little bit longer to get your desired results. as you would first need to burn those fats before toning begins.


Proper Form


To get your desired results fast in any exercise, maintaining a proper form while engaged in this exercise is important. The same rule applies to rowing. First, warm up for 5 to 10 minutes before getting on the machine. Get on the machine and grab a hold of the handles with both hands. Keep your body relaxed and back straight throughout the exercise. To begin, push away from the machine with your legs while keeping your arms relaxed but straight as you hold on to the handles. When your legs are almost straight, tip your torso backward and pull your arms last. Driving back with your elbows and aim to move the handles to your mid-chest. Then circle your hands downward toward your thighs.

If you’re not sure you’re doing it right, speak to a trainer or rowing coach for tips.


Exercise duration



The amount of time you spend during each session is also as important. As more time on the machine means more calories burned. And remember balance is key. You will have to balance your desire to get a ripped body fast with the need to start out slow and avoid pushing your body beyond its limits. For a beginner, it is best to work up to 10 minutes a day, five days a week. You can move up to 15 the next week and keep going each week until you reach a full 30 minutes. It is also best if you’re getting the recommended protein for muscle building.


Irrespective of the rowing machine benefits you want to achieve by rowing, the real goal should always be better health and longevity. not a certain date in which you’ll have amazing arms, legs or ripped abs. Do not forget that choosing something you enjoy will encourage you to work at it for as long and hard as you need to.  And, if you think rowing is that activity, then, by all means, go for it.

Check out our Guides and Detail TOP 10 Rowing machines:

Top 10 rowing machines on our main page!  If you have not read our details reviews. Please check those reviews here.   We discuss the top rowers by Concept2, Lifespan, Stamina, Sunny Health, and Water Rowers,


Rowing for calories: Should I change my technique?

It is obvious that the only way to lose weight is to burn more calories than you take or take fewer calories than you burn. It is possible that losing weight was the main factor or one of the major factors that made you start rowing. If this is the case, then you are not alone as there are many people who also started rowing for the same reason. The good news is that most of these people were able to lose weight.


How fast this is achieved varies from one person to another. Perhaps you have been rowing for some time now. And you are feeling that the calories or meters do not move as fast for you, as it does for them. There is also the probability that you feel you are not losing enough calories from your rowing. If this is the case, you should read further to know the technicalities behind losing calories. And how you can maximize this information.


Technicalities of losing calories through rowing


rowing for calories


Losing calorie while rowing, is majorly based on split, watts, time and meters. The table below shows how many calories you will be burning if you row for an hour, based on your split time for 500 meters.

500m split Calories per hour
1:20 2653
1:30 1952
1:40 1505
1:50 1205
2:00 997
2:10 848
2:20 739
2:30 657
2:40 594
2:50 545
3:00 507

The more split time you have, the fewer calories you will burn in an hour. Yet while rowing the issue is not just that you burn fewer calories in an hour when you row slower. The major problem is that when you row slower, you will have to cover more meters while rowing. For instance, if you row for 37 seconds on a 1:20 split, you will have lost 27 calories and rowed for 229 meters.


To get this, you can divide the calories per hour by 3,600 to convert it to seconds. Then multiply by the number of seconds you have rowed and you will get how much calories you have lost.


To get how many meters you have rowed, you divide 500 meters by the split time. Then multiply it by the number of seconds you have rowed.


When you do this for the rest of the split time, you will find out that for every increment in your split time, you will have to cover more distance to achieve the same calorie burn. So it means the faster your split time, the more time and distance you gain at the same time.


What you should do/conclusion


rowing for calories


While it is obvious that Usain Bolt is the fastest runner for short distance races (100 meters), it does not automatically mean he will win a 5000 meters race. Likewise, the fact that an individual wins a 5000-meter race does not automatically translate to the fact that he will win a 100 meters race. Thus you should not bother to change your technique to lose calories. All you have to do is to know what works best for you. Row faster to save time and distance and lose a particular amount of calories. Or row slower, lose time and distance, but still lose the same amount of calorie at the end of the day. If you are the slow and steady type of rower, you might end up being able to go longer (thereby losing more calories), or ending stronger than if you had gone the faster way. Just find the technique you are most comfortable with and stick to it.


Stop rowing the wrong way! 4 most common rowing machine mistakes

Perhaps, the only thing that can be worse than developing wrong habits while rowing is not rowing at all. But there are instances, where not rowing at all could be better. As your wrong rowing habits could be doing you more harm than good. The only way you can achieve strength and explosive cardio while rowing is only when you row the right way. Here are 4 most common rowing machine mistakes people do and how to avoid them.


Not warming up


rowing machine mistakes


It is important that you warm up before you start your rowing workouts. This is especially so when you have been sitting or sleeping all day, as well as if you have a job that entails carrying out little to no activity. This makes your muscles cold and you will have to warm them up, before you start rowing, if you want to get the best out of your rowing. You can avoid this mistake by carrying out any of these activities before you start rowing:

10 swings of the arm

10 hip extensions

5 lunges

5-10 pushups

50 jumping rope

10 front kicks

10 shoulder rotations

You do not need a lot of time or energy for these exercises. But they are important as they will get you to start rowing in no time.


Not rowing the right way


rowing machine mistakes


Just like you don’t wear your office clothes before you start to bath, it is also vital that you follow the right order when you are rowing. You could harm yourself if you start to use your body or your arms before you should. The right order for rowing is to, first of all, engage your major muscles while working out before you engage the smaller muscles. You should also ensure that your legs carry the majority of the work, while your arms and core should only be involved in a minimal way. One of the ways to know if you are rowing the correct manner is if you are able to maintain your feet on the footrests, without having to strap it.


Improper sitting


Some people have a bad sitting habit while rowing, which is often counter-productive. The right sitting habit is to make sure that you sit straight, implying that your hips and your torso must be in line. Using only your torso to row could aid you in getting used to this position.


Improper form


rowing machine mistakes


Apart from your legs, some other parts of your body, especially your core and your arms are expected to be moving when you are rowing. To ensure you are rowing the proper way, bend your knees, straighten your back and ensure that your core is tight. It is also vital for your seat and the handle to be moving at the same speed.



You should ensure your row the right way if you want to get the most benefit out of your rowing. You can only get the full benefits of rowing when you are doing it the right way. Explained above are 4 wrong ways of rowing and how to avoid them. Let us know how you try to maintain the right rowing habits in our comment session.


3 fat burning rowing machine workouts

There are always some points we intend to score when we set out to row. Prominent amongst these points is burning fat, as nobody wants to be almost useless at the age of 40. But when you set out to row, you want to make sure that you are making good progress every single day. We also always look forward to new challenges to surmount as we don’t want to continue doing the same thing every day. Considering the fact that they get easier as each day passes. With the activity getting easier, the expected results could also not be efficient. This is why you must learn to change routine, to enhance efficiency and effectiveness when you row.

It is possible that you have been wondering how you can vary your rowing sessions so that you can  burn fat in an effective way and get back in shape. It is advisable to warm up before you start your workout sessions. Just like your vehicle, proceeding to workouts without warming up could make you breakdown. You could warm up through arm swings, pushups, jump ropes and air squats. Once this is done, you can proceed to your workouts. Here are 3 great workouts you can carry out on your rowing machine.


HIIT Routine


fat burning rowing machine workouts


The aim of the HIIT (High-intensity interval training) routine is to have you moving at your fastest possible speed. You must row  fast and then take a rest for 30 seconds each, for 5 times. After this, you should air squats for 2 minutes without weight, before rowing. Then rest for 30 seconds each for 5 times again, before doing another set of air squats for 2 minutes. You should ensure you move as fast as you can while rowing.


Pyramid workout


If you intend to test your endurance and test, then you can achieve this through a pyramid workout. All you have to do is to improve the duration and intensity of your workout with each session up to 4 minutes, before going back to 1 minute. This implies that you row on 1 resistance and rest for 1 minute each, before increasing to rowing with 1 resistance and resting for 2 minutes each up to 4 minutes rowing with 3 resistance and 4 minutes rest, before reducing to 3, 2 and 1 minute.


Stroke Rate Workout


fat burning rowing machine workouts


The stroke rate workout will help you burn fat as fast as a Lamborghini Aventador Roadster will burn gasoline. For this workout rate, you would need to use the stroke rate feature. Which should be available on your rowing machine. You will have to row for 3 rounds of 5 minute each. For the 5 minutes, you row, alternating between a stroke rate of 26 and 28, with 1-minute rest between each row.



You don’t need to stick to a particular type of rowing workout and get bored within a short while, alongside achieving less result. Alternate your workouts with these 3 types of workout. Continue to enjoy your rowing sessions. Use our comment session to tell others how you alternate your rowing session and how much fat you are able to burn through these sessions.


rowing advice for beginners: 5 things you need to know before you start rowing

best rowing machine

Someone might have convinced you to start rowing. And you are wondering what it’s going to look like and if you are going to be able to cope. You’re probably looking for a few rowing advice for beginners to start your new adventure in a confident way. Let’s be honest, rowing can be super tough, especially at the beginning. On the brighter side, it is easy to learn and you are going to get used to it with time. If at any point you feel discouraged at this starting stage, just remind yourself that it’s worth it ! Here are 5 things you need to know before you start rowing.


It is strenuous


rowing advice for beginners


You might have watched people rowing at your local gym and you have seen how easy it looks for them. But you should be aware that they did not start to row at that rate and ease, within a short while. They have most likely been doing that for years. Thus, as a first-time rower, you should be ready to run out of breath once you start rowing. If you don’t experience this as a new rower, then you can take my word for it, you are greater than Superman and Spiderman combined. You should also expect to sweat a lot and shed some weight.


You will not improve overnight!


rowing advice for beginners


Nothing comes easy, ever, if you want something you have to work for it. So keep in mind that it won’t be easy, you will not improve overnight, and you will not see immediate results. Being prepared will help you not give up, and will make you keep on putting the necessary effort.


Be mindful of your monitor


rowing advice for beginners


Your monitor is also vital to your rowing sessions. It is like your eyes in the dark world of rowing. It gives you the statistics of your rowing. It also helps you know how much you have improved since you started rowing. The monitor displays two things, your split time and your stroke per minute (SPM). The split time informs you of how much time you will need to achieve a particular distance. Normally 500 meters by default, but adjustable. But the SPM tells you how many strokes you carry out in 60 seconds.


Your legs and core are the major targets


rowing advice for beginners


If you desire powerful legs and a muscular structure and height. Then rowing is the right exercise for you. Most of the energy you will be using when rowing will be coming from your leg and your core. So rowing will help you develop extremely powerful legs as well as tone up your belly. If you also want big hands, you might need to complement your rowing sessions with other activities that build the arms.


Rowing races start early


rowing advice for beginners


If you want to get involved in professional rowing races, then you must ensure that you always practice early in the morning. In most cases, the race will be over before 6:00.


Rowing is easy to learn, but difficult to master. Don’t be afraid to ask, learn and listen to rowing advice for beginners. Give it everything you got and you won’t regret it.


4 Rowing Breathing Tips To Improve Exercise [Actionable]

Rowing Machine Excercise Like every other sport, requires that you are able to maintain good and regular breathing to avoid passing out. If you are new to rowing and you are having challenges with breathing while rowing, you are not alone. When I started to row also, I found out that it was difficult for me to breathe, and I sometimes felt dizzy. But I was lucky not to ever pass out. With time, however, I was able to get used to breathing properly while rowing and this were some the techniques that I applied.

Why breathing is important while rowing?

Rowing Breathing Tips

Oxygen is one of the fuels that  the body needs to operate. Just like you don’t want to run out of fuel while driving your car, it would be bad if you run out of fuel while exercising.

Your life could also go off as with a car that goes off when it runs out of fuel.  Luckily, your car can come back to life if it is refueled. But,  you do not have such luxury.

When we breathe in, we supply oxygen into our blood and when we breathe out, we take out the used oxygen. It is crucial to supply oxygen to your system and exhale used oxygen as you exercise.  This must happen all through the period of your life including when you are rowing.


I stopped worrying while I conducted Rowing Machine Excercise

It was a bit difficult, but I had to deal with my fears.  In most cases, our own worst enemy is our fears.  You have probably been told that you will find it difficult breathing when rowing, and I got scared.

Fear is, therefore, a major problem a lot of people have to confront.

I had to convince myself that if I don’t run out of breath while carrying out my daily activities, then I should also not run out of breath while rowing.  This was the first step I had to take, in my efforts at maintaining my breathing while I was rowing.

Warming up

The next step I had to take was to start to warm up more regularly. During my free times, I tried to engage in some other exercises such as jogging. I tried to carry out these exercises for prolonged periods while trying to be aware of my breathing pattern. Through this effort, I was able to build some level of endurance.

Furthermore, it helped to make it easier for me to move my body and enhance my mechanics. It also helped me to become conscious of my breathing.

Learned how to breathe in a rhythm while you exercise with a rowing machine

After developing a consciousness of my breathing, I learned to breathe in a rhythm while I was rowing. I had to be careful not to breathe too fast or too slow. I also learned to inhale with the intensity at which I was rowing. With these techniques, I was able to maintain my breathing while rowing.

You do not have to gasp for breathing or start wondering what happened in the world within the past 10 minutes you left it temporarily while rowing. All you have to do is ensure that you are able to breathe normally and rhythmically while rowing and breathing will be the least of your concerns when rowing.


5 Awesome reasons for rowing machines workouts [Top Fitness]

rowing machine workouts

Nobody loves to carry out an activity without a personal gain!  You might have been introduced to rowing machine workouts. But, now  you are wondering what you stand to gain from it.  Here are the top 5 assets of rowing machines for Top Fitness.

1.Weight loss For Fitness

rowing machine

Rowing machine workouts can help you achieve great results in a short period. Especially if you desire to lose some weight and you are interested in losing it as fast as possible.

These workouts require a lot of effort, which makes you sweat and help you burn fat.  You will lose a lot of weight and start achieving Fitness quickly if you row for 30 minutes on a daily basis, or if you engage in 10 minutes with HIIT workouts training.



2. Endurance; a benefit from rowing machine workouts

Even though it is easy to learn how to row, you will require a lot of effort to get used to it.

As a rookie, you will be lost for breath within a short while, and you might need long water breaks to get yourself back.

As you continue to row, however, you will be able to develop your endurance and start getting used to it. Rowing will give help you achieve the  the endurance for physical activities. This  can be compared to that of John Cena’s endurance in the wrestling ring.


3. Healthy heart because of rowing machine exercises


healthy-heart-from-rowingOne of the top assets of rowing machines workouts that cannot be ignored is your heart’s health. The heart is a very vital organ of the body, and everybody must have their heart in the best condition possible. This is because illnesses that affect the heart, such as heart attacks, are deadly. Rowing can help you in maintaining a healthy heart, as it would give your lungs the ability to provide more oxygen to the heart, as well as to supply blood and other parts of the body. Cardiovascular exercises have always been a great way of maintaining a strong heart, and rowing is one of the best exercises.


4.Powerful legs as a result of rowing machine exercises


best rowing machineA great part of your rowing activity requires the use of your legs. As you continue to row regularly and consistently, you will notice that your legs will get stronger and more powerful. It will also help to prevent arthritis as you grow older.


5.Stress reduction and body stability


rowing machines benefitsWhen you are rowing, the rhythmic and consistent movements you have to carry out aid in relieving stress. Furthermore, rowing machine workouts help to keep your muscles fit, so you can easily lift heavy things without feeling awkward, compared to those who do not engage in rowing.

Avoid giving it everything you’ve got during your first exercise sessions! To best enjoy the assets of rowing.Take your time and learn the proper ways and techniques. Just like any other exercise, you need to start slowly and allow your body to progressively adapt to its healthy new routine.

Hope you implement the strategies mentioned. I know you will achieve your Fitness Goals with the rower!  Enjoy it and have fun while you use it…  


Please keep an eye on our postings as we will help you as you become an expert rower!