Are Rowing Machines Safe?

For most healthy adults, rowing machines are a safe form of exercise. They are low-impact, and you control the effort. Problems usually come from poor technique, doing too much too soon, or ignoring existing conditions. It is general information, not medical advice.

Why they are relatively low-impact

Your feet stay on the footplate and your weight is supported by the seat, so there is none of the pounding you get from running. See why rowing is the perfect low-impact sport.

Low-impact does not mean no-risk. The load on the lower back and the knees during the drive can be significant, particularly if you use too much resistance or poor posture.

Where problems come from

• Poor technique: rounding the lower back, pulling with the arms too early, or overreaching at the catch.
• Too much too soon: big jumps in time or intensity.
• Ignoring pain: pushing through pain that gets worse.
• Equipment problems: loose footplates, damaged straps or a wobbly machine.
• Overly heavy settings: a very high damper or resistance setting makes the stroke slow and heavy, which loads the back and knees.

A quick machine check before you row

Spend thirty seconds on this before each session.

1. The machine sits level on the floor and does not rock.
2. The footplates are secure and the straps are in good condition, with no fraying.
3. The handle and chain, cord or strap are undamaged, and the seat runs freely along the rail.
4. The rail is clear of anything that could jam the seat, such as clothing or a stray toy.
5. If the machine folds, the locking mechanism is fully engaged.
6. The cage around the flywheel is intact, and children and pets are kept away from the machine while it is in use.

Check the manufacturer’s maximum user weight, and keep to it. If anything looks damaged, stop and get it repaired or replaced.

Setting up your body

• Feet: adjust the footplate so the strap crosses the widest part of your foot, and strap in firmly so your heels can lift a little but not slide out.
• Seat and clothing: wear clothing that will not catch in the seat or rail. Keep your fingers clear of the rail and the chain.
• Posture: sit tall, with a long spine. Swing from the hips, not from the lower back.
• Grip: hold the handle lightly with the thumbs wrapped round. A death-grip tires the forearms.

Safe habits

1. Learn the stroke. Legs, then back, then arms on the drive. See how to use a rowing machine.
2. Warm up. Five minutes of easy rowing and light mobility. See the ultimate rowing warm-up.
3. Strap in properly. Feet secure, handle held with a relaxed grip.
4. Build gradually. Our first month on the erg gives a sensible ramp-up.
5. Cool down. A few minutes easy, then light stretching.
6. Check the machine. Look for loose parts before use.

A sensible build-up

Start with short sessions and add time slowly.

Week	Sessions	Time per session	Effort
1	2 or 3	10 to 15 minutes	Easy, able to talk in full sentences
2	3	15 to 20 minutes	Easy to moderate
3	3	20 to 25 minutes	Easy to moderate, with a few short harder spells
4	3	20 to 30 minutes	Mostly easy

This is an example, not a prescription. If you feel unwell or sore in a way that is more than normal muscle tiredness, take a rest day or ease off. If you are an older adult, our guide to rowing for seniors starts with shorter, gentler sessions.

Common aches

The lower back, hands and knees are the places where people most often feel strain. Blisters on the hands and tired legs are common early on. If you feel sharp or increasing pain, stop. See most common rowing injuries.

A few specifics:

• Lower back: usually from rounding the back, rocking too far back at the finish, or setting the resistance too high.
• Knees: often from letting the knees fall in or out, or from driving with a too-short stroke.
• Hands and wrists: from gripping too hard or hanging the wrists in a bent position.
• Shoulders and neck: from shrugging or pulling the handle up to the chin.

When to see a GP or physio

Speak to your GP or physio before starting if you:

• have a back, knee, hip, shoulder or other joint problem
• are pregnant (follow your midwife or GP’s advice, and see our page on rowing while pregnant for questions to ask them)
• have heart or blood pressure issues
• have not exercised for a long time or are recovering from injury

Stop immediately if you feel chest pain, dizziness or unusual breathlessness, and seek help. This is general information, not medical advice.

Related reading

See rowing with lower back pain, rowing with bad knees and common rowing technique faults.

The bottom line

With sound technique and sensible progression, a rowing machine is a safe way to exercise. If anything feels wrong, stop and get advice.