If you're looking for a way to get a full-body workout without pounding your joints ... there are a lot of different things you could do.
Of these low-impact workouts, the rowing machine is one of my favorites. Not only does it get the job done, but it's also an exceptional workout.
Rowing is simple, effective, and great for beginners.
If you came to learn about rowing machine workouts, you're in the right place. I'll break down how you can get started with a beginner rowing machine workout today!
In This Article:
• What Are Rowing Machine Workouts?
• Why Rowing Machine Workouts Are Great For Beginners
• Rowing Machine Benefits for Beginners
• What Muscles Does Rowing Work?
• How to Use a Rowing Machine
• Common Rowing Mistakes to Avoid
• Beginner Rowing Machine Workouts
• How Often Should Beginners Row?
• Recovery and Progression Strategies
• How to Get The Most Out of Rowing Machine Workouts
What Are Rowing Machine Workouts?
Rowing machine workouts combine cardio and strength training in one low-impact exercise. Start with 5-minute warm-ups, alternate 1-2 minute rowing intervals with rest periods, and focus on proper form over intensity. Beginners should aim for 2-3 sessions per week, 15-25 minutes each.
Why a Rowing Machine?
A rowing machine is a lot more than just a cardio machine. In fact, they can be a full-body workout that engages nearly all of your muscles! This can include your legs, core, and upper body all in one.
Most people know that rowing machines can be a great cardio workout … But not everybody knows that they can torch calories and help build muscle at the same time.
Personally, I also love how rowing is a low-impact alternative to many other forms of exercise. Let's dive into the full benefits that rowing machine workouts have to offer.
Rowing Machine Benefits for Beginners
Here's why rowing machine workouts can be perfect for people starting their fitness journey:
Rowing Workouts Can Help Build Muscle & Strength
Yes, I mean that it can help you build muscle. This includes your legs, core, and arms (1).
Rowing Workouts Can Help Improve Endurance
Yes, just like you expected … A rowing machine workout can help improve your cardio fitness (2). I am normally huffing and puffing after only 1-2 minutes of rowing!
So, if you're trying to challenge your lungs and heart, rowing can be a great addition to your routine.
Rowing Workouts Are Low-Impact
Rowing is a great way to put your body through a hard workout while making sure it's not too hard on your joints (3). That way, you can get a great workout without putting a lot of stress on your body.
Rowing Workouts Are Scalable
It's always nice to be able to scale a workout for your needs. In my experience, whether you need to make it easier or harder, rowing workouts are a great choice.
You can adjust the resistance. You can adjust your intensity. You can make your workout tough enough to help you improve your fitness, but not so hard that you never want to do it again. There's a rowing workout for nearly everyone.
Rowing Workouts Can Be Time-Efficient
You can get an amazing full-body workout in just 15-30 minutes. It's perfect for busy schedules. If you're skeptical, you won't be after you give it a try!
Rowing Workouts Burn Serious Calories
Rowing can burn 400-600 calories per hour, depending on your intensity and body weight. Compared to other exercises, this is definitely on the higher end.
What Muscles Does Rowing Activate?
One of the best things about rowing is how many muscles it targets in a single movement. Here's what you're working:
Upper Body (25% of the Movement)
• Latissimus dorsi (lats)
• Rhomboids
• Middle trapezius
• Rear deltoids
• Biceps
• Forearms
Core (20% of the Movement)
• Rectus abdominis
• Obliques
• Erector spinae
• Deep stabilizing muscles
Lower Body (55% of the Movement)
• Quadriceps
• Hamstrings
• Glutes
• Calves
As you can see, your legs will be doing most of the work. Many beginners think rowing is all about the upper body. However, the power actually comes from your legs pushing through the foot plates.
How to Row Like a Pro: Step-by-Step
Before diving into a workout, it's key to master the rowing basics. Here's how you can actually jump on a rowing machine and go:
The Catch Position (Starting Position):
1. Sit tall with your feet strapped in and knees bent. Keep your arms extended forward, gripping the handle. Your shins should be vertical, and your knees tucked close to your chest.
2. Lean slightly forward from your hips, keeping your back straight. Your arms should be straight and relaxed.
The Drive (Power Phase)
1. Push through your heels first. This is where the power comes from!
2. As your legs extend, lean back slightly and pull the handle toward your chest, keeping your core engaged the whole time.
3. Lean slightly back (about 11 o'clock position) with legs straight and handle at chest level. Keep your shoulders relaxed and your core tight to keep your body upright.
The Recovery (Return Phase)
1. Straighten your arms first, then lean forward from your hips.
2. Once your hands pass over your knees, bend your knees and glide back to the starting position. This should be done in a smooth, controlled manner.
The Rhythm
• Think "legs, body, arms" on the drive and "arms, body, legs" on the recovery.
• The drive should be powerful and quick, and the recovery should be smooth and controlled.
• Aim for a 1:2 ratio. If the drive takes 1 second, the recovery should take 2 seconds.
Common Rowing Mistakes to Avoid
Even with the best intentions, beginners often make these mistakes that can limit results or cause injury:
Mistake #1: All Arms, No Legs
Many beginners think rowing is all about pulling with their arms. Remember, your legs should do 55% of the work! Focus on that powerful leg drive first.
Mistake #2: Hunched Shoulders
Keep your shoulders relaxed and down. Hunching them up toward your ears will cause tension and limit your range of motion.
Mistake #3: Rushing the Recovery
Your return to the starting position should be controlled and smooth. Don't rush back up the slide. This is your chance to recover between strokes.
Mistake #4: Overreaching at the Catch
Don't lean too far forward or try to get your knees too close to your chest. This can strain your lower back and limit your power.
Mistake #5: Gripping Too Tight
A death grip on the handle will tire out your forearms quickly. Hold it firmly but with some give.
Mistake #6: Looking Down
Keep your eyes looking straight ahead or slightly up. Looking down at the monitor or your feet can cause neck strain and poor posture.
Mistake #7: Inconsistent Stroke Rate
Beginners often start too fast and burn out quickly. Focus on maintaining a steady, sustainable pace throughout your workout.
Sample Beginner Rowing Workouts For You To Try
It's always nice to know a good plan to get started, so you're in luck … I have that for you here!
Start your rowing journey today with these beginner workout options!
Below, you've got multiple examples of how you can begin rowing. First, get yourself comfortable, and then you can take things up a notch.
Workout 1: Get the Basics Down
This one should take you about 18 minutes to complete.
5-Minute Warm-Up
Light rowing at a comfortable pace, focusing on form. Aim for 18-20 strokes per minute.
Main Workout
Repeat the following 4 times:
• 1-minute moderate-intensity row (22-24 strokes per minute)
• 1-minute rest
Cool Down
5 minutes of easy rowing at 16-18 strokes per minute.
Workout 2: Step It Up
This one should take you about 25 minutes to complete.
5-Minute Warm-Up
Light rowing at a comfortable pace, focusing on form. Aim for 18-20 strokes per minute.
Main Workout
Repeat the following 4 times:
• 2 minutes moderate-intensity rowing (24-26 strokes per minute)
• 1-minute rest
Cool Down
5 minutes of easy rowing at 16-18 strokes per minute.
Workout 3: Distance Challenge
This workout focuses on building endurance over time.
5-Minute Warm-Up
Light rowing at a comfortable pace, focusing on form. Aim for 18-20 strokes per minute.
Main Workout
Complete the following for time:
• Row 500 meters at a steady pace
• Rest 2 minutes
• Row 400 meters at a slightly faster pace
• Rest 90 seconds
• Row 300 meters at a moderate pace
• Rest 1 minute
• Row 200 meters at a strong pace
• Rest 30 seconds
• Row 100 meters at your best effort
Cool Down
5 minutes of easy rowing at 16-18 strokes per minute.
Workout 4: Pyramid Power
5-Minute Warm-Up
Light rowing at a comfortable pace, focusing on form. Aim for 18-20 strokes per minute.
Main Workout
Complete the following for time:
• 30 seconds hard, 30 seconds easy
• 1 minute hard, 1 minute easy
• 90 seconds hard, 90 seconds easy
• 2 minutes hard, 2 minutes easy
• 90 seconds hard, 90 seconds easy
• 1 minute hard, 1 minute easy
• 30 seconds hard, 30 seconds easy
Cool Down
5 minutes of easy rowing at 16-18 strokes per minute.
Once you cruise through these workouts, you can keep adding intensity and changing the intervals to challenge yourself in different ways.
To do so, you can increase the time you row, increase the sets that you row, or even increase the intensity at which you row.
How Often Should Beginners Row?
Start with 2-3 sessions per week, allowing at least one day of rest between rowing workouts. This gives your muscles time to recover and adapt.
Session Length
Week 1-2: 15-20 minutes total
Week 3-4: 20-25 minutes total
Week 5+: 25-30 minutes total
How Long Should a Beginner Row?
For your first few sessions, aim for 10-15 minutes of actual rowing time (not including warm-up and cool-down). As you build endurance, you can gradually increase to 20-30 minutes.
Is 20 Minutes of Rowing Enough?
Absolutely! Twenty minutes of rowing can be an excellent workout, especially when you're starting out. You can burn 150-300 calories in 20 minutes, depending on your intensity and body weight. The key is consistency. It's better to row for 20 minutes regularly than to do one 60-minute session and then skip the next week.
Weekly Progression
Week 1: 2 sessions, 15 minutes each
Week 2: 2-3 sessions, 18 minutes each
Week 3: 3 sessions, 20 minutes each
Week 4: 3 sessions, 25 minutes each
Week 5+: 3-4 sessions, 25-30 minutes each
Recovery and Progression Strategies
Recovery Between Sessions
• Allow 24-48 hours between rowing workouts initially
• Stay hydrated and get adequate sleep
• Light stretching or walking on rest days can help with recovery
• Listen to your body. If you're still sore, take an extra rest day
Progressive Overload for Rowing
Increase Duration: Add 2-3 minutes to your total workout time each week.
Increase Intensity: Gradually increase your stroke rate or resistance.
Increase Frequency: Add an extra session per week after 4-6 weeks.
Vary Workouts: Mix steady-state rowing with interval training.
Tracking Your Progress
• Monitor your 500-meter split time (displayed on most rowing machines)
• Track total distance covered in set time periods
• Note improvements in how you feel during and after workouts
• Keep a workout log to see your progression over time
Signs You're Ready to Progress
• You can complete your current workout without excessive fatigue
• Your heart rate recovers quickly during rest periods
• You're no longer sore for days after rowing
• The workout feels "easy" compared to when you started
Taking Your Beginner Rowing Machine Workouts To The Next Level
When it comes down to it, rowing machine workouts alone aren't going to get the job done. I mean, in all reality … Workouts themselves aren't going to help anybody achieve their goals.
So, whether you want to build muscle, lose body fat, or just live a healthier lifestyle … You have to factor in nutrition as well.
Now, I know that can seem like a lot. But I also know that here at 1st Phorm, we are committed to helping real people just like you and me earn real and long-term results.
This is exactly why we built the best all-in-one fitness app on the market, called the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App and start rowing your way to real results today!
If you have any questions or need any help in the meantime, don't hesitate to reach out to us.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Kang SR, et al. Comparative analysis of basal physical fitness and muscle function in relation to muscle balance pattern using rowing machines. Biomedical Materials and Engineering. 2014;24(6):2425-2435.
(2) Horn P, et al. Rowing increases stroke volume and cardiac output to a greater extent than cycling. Physiological Research. 2015;64(2):203-207.
(3) Lin PL, et al. Effects of computer-aided rowing exercise systems on improving muscle strength and function in older adults with mild knee osteoarthritis: a randomized controlled clinical trial. BMC Geriatrics. 2022;22(1):809.
