7 Rowing Machine Benefits for Total-Body Fitness

Rowing machines might not get as much attention as treadmills, bikes, and ellipticals. But they should. Rowing offers a low-impact exercise that can work your whole body, from your arms to your core to your legs. 

It might take some time to master your technique. But once you do, you can enjoy rowing machine benefits –– like burning calories and strengthening muscles –– at any fitness level. 

What are the benefits of rowing machine workouts?

There are many benefits to rowing, making it a standout choice for those looking to enhance their fitness. As you might have guessed, a rowing machine replicates the motion of rowing a boat. And it can help you get a full-body workout. Whether you're new to exercise or a seasoned fitness enthusiast, a rowing machine has something to offer everyone.

1. Offers low-impact exercise 

To use a rowing machine, you sit, secure your feet on the footrests, and pull a handlebar to row back and forth. This provides a low-impact exercise that's gentle on the bones and joints. 

You remain seated and keep your feet on the footrests throughout the workout. That means your joints –– such as your hips, knees, and ankles –– don't have to absorb shock the way they do when you run or jump. This makes rowing an excellent choice for people with conditions such as arthritis who need to take it easy on their joints. 

2. Provides a total-body workout

It might seem like rowing is just an upper-body workout. But it provides full-body exercise by working multiple muscle groups. When you use a rowing machine, you'll feel the burn in your upper- and lower-body muscles, including your: 

• Legs: Rowing begins with a powerful leg push, which works your quadriceps, hamstrings, and calf muscles.

• Core: You engage core muscles to maintain balance and proper form as you row, including your abdominals, obliques on the sides of your torso, and glutes. 

• Arms: As you pull the handlebar towards you, you activate your biceps, triceps, and forearm muscles.

• Back: Pulling also activates back and shoulder muscles, including the deltoids, trapezius, and latissimus dorsi. 

3. Strengthens muscles 

Because you target so many muscles with every stroke, rowing is an efficient resistance workout. The push-pull exercise can increase total-body strength. For example, you contract your core as you drive and finish each stroke. Building a strong core can lead to better posture and a lower risk of back pain. You may also strengthen arm, back, and leg muscles as you push your feet and pull the handlebar to power your movement. 

4. Builds muscle endurance and power 

Rowing isn't just a muscle-strengthening workout. It can also help you build muscle endurance and power. Muscle endurance allows you to contract your muscles for an extended period without tiring. With more muscular endurance, you can do longer rowing workouts. 

Muscle power, on the other hand, refers to strength and speed. It helps you row harder to increase your speed (split) and strokes per minute (rhythm). 

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5. Improves aerobic fitness 

Rowing is a two-in-one strength training and aerobic workout. It can strengthen your muscles as well as your heart and lungs. 

As with any cardio exercise, rowing makes your heart beat faster, and your lungs work harder. It may increase your VO₂ max or aerobic capacity. In fact, a small study found that even low-intensity rowing can help experienced rowers boost their fitness. 

Being active and more fit can lead to better, more efficient workouts. It can also lead to other health benefits, such as a lower risk of chronic diseases. 

6. Supports weight loss and management

Regular rowing machine workouts can help you lose or maintain your weight. The combination of cardio and strength training requires a lot of energy to fuel your training sessions. And both forms of exercise are critical for weight loss. 

In one study, researchers tested aerobic, resistance, and combined exercise programs for overweight or obese adults. They found that a combined training program was better than aerobics or resistance training alone. It resulted in more fat and weight loss and greater improvements in aerobic fitness. 

You can use a fitness tracker or handy calculator to estimate how many calories you burn during rowing workouts. But try not to let counting calories –– with exercise or food –– consume you. Weight loss involves creating healthy, sustainable habits, such as eating a balanced diet, being active, and getting restful sleep. Rowing is just one of many ways to move your body as you work towards a healthier you. 

7. Works for people of all fitness levels 

One of the biggest advantages of rowing workouts is that anybody can do them. Rowing machines have adjustable settings, so you can change the resistance to suit your needs. Beginners might start with lower resistance and a slow but steady rhythm. Experienced fitness enthusiasts may opt for a more vigorous challenge. That can include higher resistance, a faster rowing pace, and more powerful strokes. 

The adaptable workout may also be a good option for people with joint issues or those recovering from injuries. Low-impact exercise allows you to work toward your fitness goals without stressing worn or injured joints. 

Is a rowing machine better than a treadmill? 

It depends on your fitness goals. Both machines offer important benefits, such as better heart health and aerobic fitness. But rowing machines and treadmills excel in different areas. Rowing is low impact, which is gentle on your muscles and joints. Running, on the other hand, is high impact, which can keep your bones strong. 

Rowing machine workouts can help you build upper-body strength, engage your core, and get a total-body workout. Treadmill workouts activate core and leg muscles. And research suggests they may help you burn more calories in less time. 

Your fitness goals, health status, and preferences can help you decide. If you enjoy rowing and running –– and can do both workouts safely –– there's no reason you can't add both to your fitness plan. 

Tips for how to use a rowing machine

Rowing might seem intimidating at first. But a few helpful tips can help you learn how to use a machine. 

• Maintain proper posture. Keep your shoulders down and back and your spine straight throughout your rowing machine workout. 

• Make sure your feet are secure in the footplates. Some rowing machines allow you to lift or lower the footplates to secure the straps over your feet comfortably. 

• Engage your core. Try to keep your core engaged as you row. Doing so helps you stay steady as you control your pace. It can also reduce the risk of injury. 

• Focus on your leg power. Most of the force behind each stroke should come from pushing with your legs rather than pulling with your arms. 

• Aim for a steady pace. The goal is to keep a steady, controlled pace during your rowing workout. So, take your time and find a challenging but doable rhythm. 

• Add resistance gradually. As you build confidence and strength, you can up the intensity of rowing workouts. Gradually increase resistance, rowing faster and more powerfully when you can. 

• Pay attention to your breathing. Remember to breathe as you row. You can try exhaling as you pull the handlebar and inhaling as you return to the starting position. 

• Remember to warm up and cool down. A 5- to 10-minute warm-up and cooldown before and after rowing workouts is essential. You can start with light cardio and active stretches. Then, finish with gentle movements and static stretches.

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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