Are Rowing Machines Good?

Yes, for most people a rowing machine is a very good piece of equipment. It gives you full-body cardio without the impact of running. Like any machine, it works best when you use it consistently and with decent technique.

What a rowing machine does well

• Low-impact cardio: the feet stay on the footplate and the seat supports you, so there is less joint impact than running or jumping.
• Whole-body use: the legs do most of the work, with the back, core and arms involved.
• Easy to scale: you control the effort through pace and stroke rate.
• Trackable: the monitor shows pace, distance and time.
• Time-efficient: a short session can be a proper workout, because the large muscles are all working.

See what rowing does to your body and why rowing is the perfect low-impact sport.

What it does less well

• It is not a perfect replacement for weight training if your goal is maximum strength. See will rowing machines build muscle.
• It does not load the bones like running or lifting does.
• Poor technique can make it tiring and uncomfortable.
• It takes up floor space, and even a folding model needs somewhere to go.
• Some people find it repetitive. Variety in session types helps.

Who it suits

It suits most adults who want fitness, general conditioning or a low-impact option. If you have a health condition, an injury or are returning from time off, check with your GP or physio first. See how to use a rowing machine for low-impact cardio.

It may not suit you if you have a back, hip or knee problem that is aggravated by repeated bending. Sit, try a few easy strokes and stop if anything hurts. Pain that increases is a reason to stop and seek advice. This is general information, not medical advice.

How it compares

Option	Impact	Muscles used	Notes
Rowing machine	Low	Legs, back, core, arms	Technique matters
Running	High	Mostly legs	Needs no equipment
Exercise bike	Low	Mostly legs	Easy to learn
Elliptical	Low	Legs and arms	Less technique needed
Swimming	Low	Whole body	Needs a pool

Each has a place. The best choice is the one you will do regularly. For direct comparisons, see rowing vs running.

How to get the most from it

1. Learn the stroke. Legs, then back, then arms. Our how to use a rowing machine guide walks through it.
2. Start with short, easy sessions. Our first month on the erg is a good start.
3. Be consistent. Several moderate sessions a week beat one big one.
4. Track progress, for example with a 2k test.
5. Keep your grip relaxed, sit tall and drive with your legs.

Common mistakes

• Rushing the stroke. Speed is not the same as power. A longer, controlled drive does more.
• Overusing the arms. The legs should start the drive, with the back and arms following.
• Slouching. A rounded back is uncomfortable and puts load on the spine.
• Setting the damper too high. Many people feel better on a lower, steady setting.

Choosing a machine

Air, water and magnetic machines feel different. A simple guide: air machines respond to how hard you pull and are common in gyms; water machines offer a more natural feel and a gentler sound; magnetic machines are typically quiet and easy to adjust. Hydraulic models are compact and cheap but give a different stroke. See air vs water vs magnetic rowing machines and our best rowing machine guide.

The bottom line

A rowing machine is good if you use it regularly and learn the stroke. The best machine is the one you will actually use.