Can You Row While Pregnant?

You can often keep rowing while pregnant on an indoor machine, as long as your midwife or GP agrees and you keep the effort moderate. Rowing on the water is a separate question, because of the risk of falling in or being struck by an oar handle.

This is general information only. Speak to your midwife or GP before you row, and follow their advice over anything you read here.

Talk to your midwife or GP first

Mention rowing specifically. Useful questions to take along:

• Is there anything in my health history or this pregnancy that means I should avoid or limit exercise?
• What intensity and session length should I aim for?
• Are there positions or movements I should avoid as my pregnancy progresses?
• Which symptoms mean I should stop and call you?

What NHS advice means on an erg

The NHS advice on exercise in pregnancy does not mention rowing, but its general points translate well.

NHS advice	What it looks like on the rower
Aim for 150 minutes of moderate activity a week	30 minutes on 5 days, or 25 minutes on 6, counting walking and other activity too
Include 2 strength sessions a week	Keep these separate, and ask what suits your stage
Pass the talk test: you can talk but not sing	Row at a pace where you can speak in full sentences
If you are new to exercise, start gently, such as 10 minutes a day	Not the time to begin hard interval sessions
Don’t start a new vigorous activity	Ask first if you have never rowed
Don’t exercise on an empty stomach	Eat beforehand, as this could otherwise make you faint
Drink water and keep cool	Keep a bottle in reach and open a window
Stop if uncomfortable, too hot or unwell	You can stop at any moment on an erg

If you can’t reach 150 minutes, the NHS says to do what you can, since any activity beats none.

Why people consider rowing

Rowing is seated and low impact, with no jumping or sudden changes of direction. On an erg you set the pace yourself, can stop at any moment and can stay near water, a toilet and your phone. None of that makes it right for everyone, which is why the conversation with your midwife matters.

What changes as your pregnancy progresses

• Posture and the catch: as your body changes, the deep forward fold at the catch can become uncomfortable or impossible. A shorter slide, with less forward lean, may feel better. Your midwife or a women’s health physio can advise.
• Heat and hydration: overheating and dehydration are worth taking seriously. Keep the room cool, drink before, during and after, and keep sessions short.
• Intensity: go by the talk test. Heart-rate targets may need to change, so ask your midwife instead of relying on a formula.
• Pelvic floor and joints: pregnancy can affect both. Raise any discomfort with your midwife or a women’s health physio.
• Machine setup: you may want the footplates adjusted or a shorter stroke as your shape changes. Adjust gradually and stop if anything feels strained. Our how to use a rowing machine guide covers the standard setup, and air vs water vs magnetic rowing machines compares how each type feels.

The NHS adds that later in pregnancy you may prefer a gentler option, so it is fine to swap the rower for walking or swimming when it stops feeling comfortable.

Rowing on the water

The NHS says to avoid activities with a risk of falling or of bumping your tummy. It does not name rowing, but a boat can tip, and if you catch a crab the oar handle can swing into your body. See catching a crab for what that means. Talk to your coach and healthcare team before going afloat at all, and follow your club’s guidance.

A cautious session

If you are cleared to row indoors, the pattern below fits general advice. It is an example, not a plan, and your own advice always comes first.

Block	Time	Effort
Warm-up	5 minutes	Easy, with a shorter slide
Main row	10 to 20 minutes	You can talk but not sing; break it up if you tire
Cool-down	5 minutes	Very easy, then gentle stretching

Take rest days when you feel tired, and do less than you used to.

Signs to stop

Stop and seek advice from your midwife or GP if you feel pain, dizziness, faintness, chest pain, unusual breathlessness, bleeding, fluid leaking or reduced baby movements. If it’s urgent, use emergency services or NHS 111.

After the birth

Your postnatal check should be 6 to 8 weeks after birth, and it’s a good moment to ask about rowing. A leaflet from Oxford University Hospitals gives one rough timeline. It doesn’t list rowing, but it sets out where low-impact work sits:

Weeks after birth	Activities in the leaflet
0 to 2	Pelvic floor exercises, basic core exercises, walking
2 to 4	Bodyweight exercises such as squats and bridging
4 to 6	Low-impact exercise such as a static bike or cross trainer
8 to 12	Swimming, if any open wounds have healed
12 or more	A graded return to running and impact exercise

The leaflet stresses that this is only a guide. It lists leaking, a heaviness or dragging sensation, doming of the abdomen and pain as symptoms you should not have during exercise. How to return to rowing after time off has general principles on easing back in. Once you’re cleared and back to regular sessions, rowing for cardio covers intensity and goals.