Rowing Machine: The Complete Full-Body Cardio Guide

The rowing machine sits in the corner of most gyms, largely ignored. Meanwhile, the treadmills and bikes have lines. People are missing out.

Rowing provides something rare: a full-body cardio workout that's also low-impact. It's why rowers have some of the best overall fitness in athletics.

Why the Rowing Machine?

Full-body workout: Uses 86% of your muscles. Legs, back, core, and arms all contribute.

Low impact: No pounding on joints. Great for heavier individuals or those with joint issues.

High calorie burn: Comparable to running (400-600+ cal/hour) but engaging more muscle groups.

Cardiovascular + strength: Builds muscular endurance alongside cardiovascular fitness.

Adjustable intensity: Easy recovery pace to all-out sprints, same machine.

Teaches coordination: The rowing stroke develops body awareness and timing.

The Rowing Stroke (Proper Technique)

Poor rowing technique is extremely common. Most people rush, use too much back, and wonder why it feels awkward.

The stroke has four phases:

1. The Catch (starting position)

• Knees bent, shins vertical
• Arms straight, reaching forward
• Body leaning slightly forward from hips
• This is your "loaded" position

2. The Drive (power phase)

• LEGS push first (this is the main power source)
• Once legs are nearly straight, body swings back
• Arms pull to lower chest
• Order: legs → back → arms

3. The Finish (end of stroke)

• Legs straight
• Slight backward lean
• Handle at lower ribs/sternum
• Brief pause here

4. The Recovery (returning)

• Arms extend first
• Body rocks forward
• Knees bend, sliding forward
• Order: arms → back → legs (reverse of drive)

The power ratio: ~60% legs, ~30% back, ~10% arms

Most beginners rely too much on arms. The legs are your engine.

Common Technique Mistakes

Breaking the arms early:
Arms should stay straight until legs are nearly extended. Bending arms early loses power.

Pulling too high:
Handle goes to lower ribs/sternum, not chin. Pulling high wastes energy.

Rushing the recovery:
The recovery should take twice as long as the drive. Don't rush back to the catch.

Lifting with the back:
The back swings, it doesn't lift. Keep core engaged and maintain good posture.

Death grip:
Hold the handle loosely. Tight grip fatigues forearms unnecessarily.

Rowing Metrics

Stroke rate (SPM): Strokes per minute

• 18-22: Endurance pace
• 22-26: Moderate effort
• 26-30: High intensity
• 30+: Sprint

Split time: Time to row 500 meters

• Under 2:00: Excellent (for most recreational rowers)
• 2:00-2:15: Good
• 2:15-2:30: Moderate
• 2:30+: Easy/beginner pace

Watts: Power output. More watts = more power.

Beginner Rowing Program

Week 1-2: Learning the stroke

• 5-minute warmup (very easy pace)
• Focus on technique, not speed
• Row 10-15 minutes at conversation pace
• Rest as needed

Week 3-4: Building

• 5-minute warmup
• Row 15-20 minutes continuously
• Stroke rate: 18-22

Week 5-6: Extending

• 20-25 minutes continuous
• Begin adding short intervals (1 min harder, 2 min easy)

Week 7-8:

• 25-30 minute sessions
• Include one interval workout per week

Rowing Workouts

The Steady State Builder:

• 20-30 minutes at 18-22 SPM
• Maintain conversation pace
• Focus on perfect technique

Classic 2K Time Trial:

• Warm up 5 minutes
• Row 2,000 meters as fast as possible
• Cool down 5 minutes
• Track your time and try to improve

Intervals (Pyramid):

• 1 minute hard, 1 minute easy
• 2 minutes hard, 2 minutes easy
• 3 minutes hard, 3 minutes easy
• 2 minutes hard, 2 minutes easy
• 1 minute hard, 1 minute easy

Tabata Rows:

• 20 seconds maximum effort
• 10 seconds rest
• 8 rounds (4 minutes total)
• This is brutal. Approach with caution.

Distance Challenge:

• Row 5,000 meters
• Track your time
• Work to improve pace over weeks

Rowing for Fat Loss

Rowing is excellent for fat loss:

• High calorie burn (400-600+ per hour)
• Full-body engagement
• Can be done at Zone 2 pace (fat burning) or HIIT
• Doesn't impact joints like running

For fat loss, focus on volume:

• Longer steady-state sessions (30-45 min)
• Moderate intensity
• 3-4 sessions per week

Rowing for Lifters

Rowing complements strength training well:

• Low impact on recovery
• Works back and legs without heavy loading
• Good for conditioning without interfering with gains

Lifter's rowing protocol:

• 15-20 min post-lifting or on rest days
• Keep intensity moderate (Zone 2)
• Focus on technique and breathing

Damper Setting Explained

The damper (lever on the side) controls airflow, not difficulty.

• Low damper (1-4): Lighter feel, faster stroke. Good for learning, cardio focus.
• High damper (8-10): Heavier feel, slower stroke. More strength-oriented but not necessarily better.

Most recreational rowers do best at 3-5. Higher isn't "harder"—it just changes the feel.

The Bottom Line

The rowing machine is the most underutilized cardio equipment in most gyms. It provides full-body, low-impact conditioning that builds both cardiovascular fitness and muscular endurance. Learn proper technique (legs → back → arms), start with steady-state work, and gradually add intervals. Your fitness will improve across the board.