Why Rowing is a Good Workout

Have you ever wondered why rowing has been making a splash in the fitness world? This unique form of exercise is far more than just an exciting way to break free from your typical gym routine. Rowing is a powerhouse workout that engages multiple muscle groups, boosts cardiovascular health, and builds strength, all while being low-impact and accessible for all fitness levels.

In this blog post, we’ll dive into the science behind rowing and explore why rowing is a good workout. Whether you’re a seasoned athlete or just starting your fitness journey, get ready to discover the incredible benefits of rowing.

Is Rowing a Good Workout?

The Science Behind Rowing

Rowing is a comprehensive workout that targets various muscle groups simultaneously. When you perform a rowing stroke, it’s not just your arms doing the work. It’s a full-body exercise that engages your legs, core, and upper body.

In fact, about 60% of the power comes from your legs, 20% from your core, and 20% from your arms and back. This means that rowing can help you build strength and endurance throughout your body, making it an efficient way to work out.

Moreover, rowing is a fantastic cardiovascular exercise. As you row, your heart rate increases, improving your heart’s strength and efficiency. This increased blood flow delivers more oxygen to your muscles, boosting their performance and aiding in recovery.

Additionally, since rowing is a low-impact exercise, it’s kind on your joints while still providing a challenging workout. The smooth, rhythmic nature of rowing also makes it a great stress reliever, adding a mental health benefit to its long list of physical advantages.

Benefits of Rowing

Rowing is emerging as an all-star in the fitness world for its plethora of benefits. It’s known to provide a full-body workout, unlike any other form of exercise. By engaging multiple muscle groups at once – from your legs and core to your arms and back – rowing offers a one-stop solution for total body conditioning.

This efficiency means you can gain more benefits in less time, making rowing a fantastic option for those with busy schedules who still want a comprehensive workout.

In addition to being a strength training powerhouse, rowing shines in enhancing cardiovascular fitness. Each stroke you take on a rowing machine increases your heart rate, improving the strength and efficiency of your heart. This heightened cardiovascular activity not only helps burn calories but also boosts stamina and endurance. And let’s not forget the low-impact nature of rowing.

It’s gentle on the joints, making it a suitable choice for people of all fitness levels and ages. Plus, the rhythmic motion of rowing can serve as a great stress reliever, offering mental health benefits alongside its physical advantages. With rowing, you’re not just building a stronger body, but also contributing to a healthier, more resilient mind.

How to Get Started with Rowing

Diving into the world of rowing might seem daunting at first, but rest assured, it’s easier than you might think. The first step is to familiarize yourself with the rowing machine, also known as an ergometer or ‘erg’. This device simulates the action of watercraft rowing for the purpose of exercise.

Start by adjusting the foot straps and making sure the damper setting – a lever on the side of the flywheel housing – is set between 5 to 6, which is ideal for beginners.

Now let’s get down to the rowing technique. A complete stroke consists of four main movements: the catch, the drive, the finish, and the recovery. At the catch, you start with your knees bent and arms extended. During the drive, you push back using your legs first, then lean back slightly and pull the handle towards your chest. The finish is the end of the drive, where your legs are straight, and the handle is pulled to your chest. Finally, during recovery, you return to the starting position, preparing for the next stroke.

Remember, good form is key in rowing – it ensures efficiency and prevents injuries. So take your time to learn the proper technique, and perhaps even consider a few lessons with a certified instructor. Once you get the hang of it, you’ll find rowing to be an incredibly rewarding and enjoyable form of exercise.

How Rowing Can Help You With Weight Loss

Rowing is an incredibly effective weight loss tool. It’s a high-intensity, low-impact exercise that can burn a significant number of calories. In fact, with proper form and intensity, you can burn anywhere from 400 to 800 calories per hour. This makes rowing a powerful ally in your weight loss journey.

As you row, you’re not only torching calories but also building muscle. And the more muscle mass you have, the higher your resting metabolism will be, meaning you’ll continue to burn calories even when you’re not exercising.

However, the benefits of rowing for weight loss extend beyond calorie burning. It’s a full-body workout that engages all major muscle groups, from your legs and core to your arms and back. This means you’re not just losing weight, but also toning and strengthening your entire body in the process.

Moreover, because rowing is a form of cardiovascular exercise, it increases your heart rate, improving your heart’s health and boosting your overall fitness level. So while you’re shedding those extra pounds, you’re also building a healthier, stronger, and more resilient body.


So, there you have it. Rowing is more than just a way to navigate water; it’s an all-encompassing workout that serves your body and mind. From offering a robust full-body workout to ramping up your cardiovascular fitness, from aiding weight loss to being gentle on the joints, rowing truly does it all.

The beauty of it lies in its accessibility – it’s a workout that caters to all, irrespective of age or fitness level. As you embark on your rowing journey, remember to focus on form, gradually increase intensity, and most importantly, enjoy the process. Here’s to stronger strokes and healthier days ahead!


What makes rowing an effective exercise for weight loss? 

Rowing is a high-intensity, low-impact workout that engages all the major muscle groups in your body. This means you’re burning a substantial number of calories while also building muscle. The more muscle mass you have, the higher your resting metabolism, which results in more calories burned even when you’re not exercising.

How does one get started with rowing? 

The first step is to familiarize yourself with the rowing machine or ‘erg’, ensuring the foot straps are adjusted and the damper setting is appropriate for your fitness level. Learning the correct rowing technique is crucial; it consists of four main movements: the catch, the drive, the finish, and the recovery. It might be beneficial to take a few lessons with a certified instructor to ensure proper form.

Is rowing just about weight loss and physical fitness? 

While rowing is an excellent tool for weight loss and enhancing physical fitness, its benefits extend beyond these aspects. It’s a full-body workout that improves overall strength and flexibility. Moreover, as a cardiovascular exercise, it boosts heart health and enhances endurance. In essence, rowing contributes to a healthier, stronger, and more resilient body.