5 of the Best Rowing Machine Workouts for Beginners

If you’re looking to get into rowing, or are just looking for a new and challenging workout, then you’ll want to read this post. Here we will discuss 5 of the best rowing machine workouts for beginners. These workouts are designed to be challenging yet manageable, so you can progress at your own pace. We will also provide some tips on how to get started with rowing and how to make the most of your rowing machine workouts. Rowing is a great full-body workout that burns calories and builds muscle, so it’s perfect for any gym-goer or athlete of any experience level.

What is a rowing machine and what are its benefits

rowing machine workouts for beginners
Photo by Tima Miroshnichenko on Pexels.com

A rowing machine is a type of exercise equipment that allows the user to simulate the motion of rowing a boat. There are many different types of rowing machines available on the market, but they all share certain basic features. Most rowing machines have a seat, foot pedals, and a resistance mechanism. The seat is typically adjustable, allowing the user to find a position that is comfortable for them. The foot pedals are used to move the handlebars back and forth, and the resistance mechanism provides resistance to the handlebars, simulating the water resistance that would be present when rowing a boat.

Rowing is an excellent full-body workout. It works all of the major muscle groups, including the arms, shoulders, back, legs, and core. In addition, rowing is a low-impact activity, meaning that it is easy on the joints and ideal for people who are looking for a workout that is gentle on their bodies. For these reasons, rowing machines are becoming increasingly popular among gym-goers. If you want to get the most out of your gym session, using a rowing machine is an excellent way to do it.

How to use a rowing machine

Rowing is a great way to get a full-body workout, and using a rowing machine is a great way to row indoors. When using a rowing machine, it’s important to use proper technique in order to prevent injury.

First, be sure to adjust the foot plate so that your knees are bent at a 90-degree angle when your legs are extended. Next, grab the handle with both hands and lean forward slightly from the hips. Then, begin rowing by pushing back with your legs and pulling the handle toward your chest. Remember to keep your back straight and maintain good posture throughout the entire movement. Finally, return to the starting position by reversing the motion. By following these steps, you can safely and effectively use a rowing machine to get a great workout.

The phases of the rowing stroke

Rowing is a full-body workout that activates nearly all of the major muscle groups. It is an excellent cardio workout and can also help to build strength and endurance. Rowing is typically divided into four phases: the catch, the drive, the finish, and the recovery. Each phase uses different muscle groups and provides a unique challenge.

The catch is the starting position of the stroke, and it requires power to move the boat forward. The drive is the main portion of the stroke and uses primarily the legs and back to generate power. The finish is when the oar is fully extended and helps to provide acceleration at the end of the stroke. The recovery is when the oar is returned to the starting position and uses primarily the arms.

I go into this in a lot more detail in this article below.

Rowing Muscles: How to Train Them, What They Do, and Everything You Need to Know About Them

5 of the best rowing machine workouts for beginners

Workout 1

If you’re really new to rowing then actually getting on a rowing machine may be the first step for you. Make sure you have your technique firmly in your mind and then take a few strokes on the machine. Try and isolate each movement to make sure that you’ve got the full range of movement down and then just do a light row of about 3-5 minutes. Take a break and if you feel up to more rowing then go for it again. Try this up to 5 times before moving on to your next activity.

Workout 2

Start with a warmup. Row at a light intensity for one minute. Then, increase the intensity and row as fast as you can for 30 seconds. recover for the remaining 30 seconds of the minute at a light intensity. Next, do two minutes of steady-state rowing at a moderate intensity. This should be a challenging but sustainable pace. After that, it’s time for some interval training. Row hard for 20 seconds, and then recover for 10 seconds. Repeat this eight times. Finally, cool down with five minutes of easy rowing.

This workout will give you a taste of what rowing is all about and help you build some basic endurance and strength. As you become more comfortable with the movement, you can add more time to each exercise or include additional exercises in your circuit.

Workout 3

Start by rowing at a light intensity for five minutes to warm up your muscles. Then, increase the intensity and row for two minutes. Rest for one minute, and then repeat the two-minute interval three more times. After the fourth interval, row at a light intensity for five minutes to cool down.

By following this workout, you will get an effective cardio workout without putting too much stress on your body. And as you become more fit, you can always increase the intensity and length of the intervals to keep challenging your body.

Workout 4

To get started, warm up for 5 minutes by rowing at a light intensity. Then, increase the intensity and row for 2 minutes. Follow this by rowing at a medium intensity for 3 minutes. Finally, row at a high intensity for 1 minute. Repeat this cycle 4 times. Cool down for 5 minutes by rowing at a light intensity. Remember to drink plenty of water throughout your workout.

Workout 5

Start with a light warm-up of 5-10 minutes to get your muscles loose and blood flowing. Then, increase the intensity to a moderate level and row for 20-30 minutes. If you start to feel tired, slow down the intensity and take a few minutes to rest. Finally, cool down with a light 5-10 minute rowing session followed by some stretches. This workout will give you a good introduction to rowing and help you build up your endurance and strength.

FAQs about rowing machines

Q: What are the benefits of rowing?

A: Rowing is a great workout for your whole body. It works your arms, legs, back, and core. It’s also a low-impact workout, so it’s easy on your joints.

Q: How often should I use a rowing machine?

A: It’s a good idea to use a rowing machine at least three times a week. This will give you the best results. If you’re just starting out, you may want to row for only 20-30 minutes at a time. As you become more fit, you can increase your time to 30-60 minutes per session.

Q: What are some tips for using a rowing machine?

A: Make sure you warm up before you start rowing. Start at a light intensity and gradually increase your speed. Row with good form to avoid injury. And finally, drink plenty of water throughout your workout.

Rowing is a great way to get fit and have fun at the same time. With these beginner rowing machine workouts, you’ll be well on your way to a healthy lifestyle. Remember to mix things up and keep challenging your body to avoid boredom. And most importantly, listen to your body and stop if you feel any pain. Have fun and enjoy the journey!

The Best Rowing Boats: A Comprehensive Guide

1 thought on “5 of the Best Rowing Machine Workouts for Beginners”

Comments are closed.