Benefits Of Rowing Machine

The rowing machine is also known as ergs or ergometers. It is a very beneficial fitness gear that uses up to 86 percent of muscles. It helps in increasing endurance. It also strengthens and tones the body muscles. Moreover, rowing offers some maximum benefits for the lungs and heart.

One does not need to be competitively good or professional in rowing to get the benefits from it. So, every familiar people who will use this machine properly will be able to achieve premier health profits from rowing.

So, let’s have a look at six advantages we get from rowing.

1. Total Body Workout

There is a common fallacy about folding rowing that it solely works for the arms. But actually, it is a full-body exercise. Rowing uses up to 86 percent of the muscles of the whole body indeed.

According to the research of the American Fitness Professionals Association (AFPA), there is 65-75% of leg work and 25-35% of upper bodywork in a rowing stroke. It focuses on these following major muscle groups:

  • Upper back
  • Arms
  • Obliques
  • Pecs
  • Abdominal muscles

Rowing is well known for strengthening the muscles of the leg as well, which includes:

  • Quadriceps
  • Glutes
  • Calves

The muscles of legs mainly engage themselves during the stroke’s drive part or when you push off the foot stretcher.

2. Suitable To Try For The Persons Of All The Levels Of Fitness

If you have an ergometer, you can easily add it to your routine of workout. And on top of everything, this rowing workout is safe for both the people having low vision and those who cannot see at all.

A study was done in 2015 on a sample of 24 people who had low vision. That study revealed that if someone rows five days per week for six weeks, it experiences a significant loss of fat mass and total body fat. Furthermore, the users of this machine lower the cholesterol levels. Also, the back strength of them and trunk flexion gets increased significantly.

3. A low-impact Fitness Gear

The rowing machine is a low-impact fitness gear that burns many calories without giving any extra and unnecessary stress on the joints. This machine allows controlling the pace and movement. It is an excellent workout for the people who have restrictions to do high-impact exercises.

Sometimes it is recommended for people having osteoarthritis at the early stages.

A study of 2014 on a sample of 24 people for eight weeks revealed that rowing improved their health condition by 30 percent. It healed joint torques as well as rotations in the shoulder, elbow, knee, and lumbar.

4. Being Meditative

In the case of rowing, there is a connection between mind and body. The peace of mind comes from the super-smooth gliding motion and its repetitive movements. Moreover, it releases endorphins, which is the feel-good hormone of reducing stress.
It includes four phases of stroke of rowing, which are:

  • Catch
  • Drive
  • Finish
  • Recovery

5. Exceptionally Beneficial For Lungs And Heart

Rowing is a cardio exercise. So, it strengthens the cardiovascular system, including the heart, blood, and blood vessels. It is responsible for conveying vital materials like oxygen and nutrients throughout the whole body.

Rowing improves the strength of the heart. Because here, the heart has to work hard to convey more blood throughout the body. So, it is beneficial for people having a heart problem or is potential for heart diseases.

6. An Excellent Substitute For Elliptical or Treadmill

People tend to overlook the rowing machine at first after entering a gym. They mainly focus on the treadmill, elliptical, etc. But once they compare the rowing machine to other different exercise machines, they start to understand its value.

For instance, the treadmill mainly focuses on the lower body part, and the rowing machine offers a full-body workout. And in the case of elliptical and rowing machines, both of them work on the lower and upper part of the body. But, with each stroke, the rowing machine additionally works on the abs as well.

There are some other significant differences to be noted as well. While purchasing a fitness machine, this factor becomes so prominent that the rowing machine is more affordable and more comfortable to store. You can fold it up quickly and keep it conveniently while it is not in use. This one is an excellent benefit for the people living in tiny and limited space.

Similarly, for the people living in an apartment or condo where other people live below, it is more convenient to use a rowing machine as it is quieter than many other devices like a treadmill. And lastly, the rowing machine is more affordable than good quality treadmills.

Calories you can burn from using a rowing machine.

Harvard Health says that, only through a session of 30 minutes of an energetic rowing workout, persons weighed 125, 155, and 185 pounds can burn respectively 255, 316, and 377 calories.

If you do row daily with a balanced and healthy diet, it will be a great way to stay fit and active.

Some tips for using and capture the techniques to get the correct form

People do not need to be a professional and competitive level of the rower to get their desired results from this workout. These following tips will help you achieve the best optimum output from your rowing session.

Maintain good posture: A lousy posture like rounded shoulders or any other incorrect form can cause strain or injury while rowing. So, be cautious about maintaining a good posture.

Engage the abdominal muscles during each stroke: Pain in the lower back is a common worry for so many rowers. A study from 2015 shown that 25-81% of male rowers’ injuries happened in the lower back.

A common and primary cause of lower back pain is people do not engage the abdominal muscles while stroking. So, at that time, the lower spine gets pressurized to overcompensate for the abdomen’s weak muscles.

Do not push and lean back at the same time: Another common fault is people start to move with their legs while leaning back. It causes harm to your body. So, it is vital to keep in mind that, at first, you have to push with legs and then lean back with keeping the abdominals tight. And after that, pull the arms toward you.

Do not go over the top at the very beginning: You have to maintain a proper form throughout the session. So, when you feel tired, it is recommended to stop right at that time. And also, do not row after having other intense exercise and being tired. It will help you to make rowing a habit of you as well.


A rowing machine allows you to gain the optimum advantages of rowing workout sessions staying indoor. It has many aids which help to lead a healthy life.

After comparing a rowing machine to other workout gears like elliptical or treadmill, the prior one seems more convenient to use from every angle. Before stepping into any fitness routine, whether it is rowing or any other exercise, consult with your doctor.

Last Updated on January 2, 2024