by Rachel Tallant
When you picture cardio at the gym, treadmills and ellipticals probably come to mind. But one of the most powerful machines often sits quietly in the corner, the rowing machine. It delivers a full-body, low-impact workout that builds strength, endurance, and focus all at once, delivering one of the most efficient workouts in the room.
A True Total-Body Workout
The best part about rowing is that it engages nearly every major muscle group. Working the upper body (arms, lats, traps, abs, obliques) as you pull, and working the most powerful part of our body, the legs (quads, calves, glutes) as you push off. In an ideal stroke, about 75% of the force comes from your legs, 15% from your core, and only around 10% from your arms.1 That balance is what makes rowing such an efficient total-body workout.
Low Impact, High Reward
More importantly, the rowing machine is very accessible. Because it is done sitting, it reduces the pressure on your knees and back. Additionally, there is a lower risk of injury because your feet are strapped in. Unlike running, there’s no landing, jumping, or absorbing shock through your joints while rowing. This can be very beneficial to those with joint pain or instability. The smooth, controlled motion means less risk of strain while still building strength. It’s also a great option for exercisers who are blind or have low vision2, since it requires minimal spatial navigation and offers tactile feedback through the handle and seat movement.
Mind-Body Connection
When done properly, rowing can be quite meditative. The movement of rowing is mostly done in one clean swipe, activating various parts of the body, but consisting of four rhythmic phases: catch, drive, finish, and recovery. Whether you’re using an indoor rowing machine or rowing out on the water, the repetitive movement can put you into a flow state, which is good for your mind and body! Any good cardio exercise can also release endorphins, which is a huge stress reducer.
In an ideal stroke, about 75% of the force comes from your legs, 15% from your core, and only around 10% from your arms.
Building Endurance and Burning Calories
Because rowing involves almost all major muscle groups, it demands a higher oxygen supply from your heart and lungs. This increased demand helps strengthen your cardiovascular system and improves stamina.3 Looking to burn more calories in less time? In a one-hour session, exercising on an elliptical at a moderate pace typically burns 500 calories, while rowing can burn anywhere from 500-1,000 depending on intensity and bodyweight.4 Because rowing engages nearly the whole body, it delivers a higher calorie burn and promotes more balanced full-body strength. This makes rowing the more efficient option when focusing on fat loss.
How to Row like a Pro
with Personal Trainer Bridget Baldwin
The Four Stages
1.) Catch
The catch is where we start, with knees bent, torso nice and tall, and hands extended out over the feet.
2.) Drive
The drive phase consists of an explosive push with the legs. As you reach full extension with the legs, the torso begins to extend (think leaning back slightly) as you enter into the finish.
3.) Finish
That last position, where your legs are extended, torso is leaned back, and hands meet your ribs, is what’s considered the finish.
4.) Recovery
Your recovery consists of extending the arms and swinging the torso forward until your hands pass over your knees, then bending your knees to return all the way back to the catch. That’s one complete stroke.
Common Mistakes
- Focusing too much on upper body pull and not enough on the leg drive. The large muscles of the legs provide the power for rowing and are what makes rowing such an efficient way to burn calories. Starting with a big leg drive and finishing with a torso swing in a nice smooth fashion will also help protect you from any back injuries.
- Rowing too fast. I get it – we run faster, we work hard, we burn more calories, right? It doesn’t quite work the same for rowing. The calorie burn from rowing comes from power output, and this brings us back to the leg drive. Your drive should be powerful and quick, but your recovery should be slower. Think about lifting, where you perform the concentric portion of the lift (the actual “lift”) faster than the eccentric (the return to your starting position). When you row, your recovery should be slower than your drive. And our goal should be to pull with more power, covering more distance, while also trying to keep your strokes per minute rate low. About 25-30 strokes per minute is a good range to shoot for if you are rowing at a steady pace. Sprints can be faster. Slowing your recovery phase down also allows you to take a deep breath so that you are ready to exhale with that explosive leg drive.
- Letting the hands bob up and down to get over the knees. Your hands should only be passing over your knees (in the drive and the recovery) when your legs are fully extended – so your hands should stay nice and level through your entire stroke.
- A tip on how to get your feet out: loosen the straps, then slide your feet up towards the ceiling and pull your heel out. The foot holds are designed to grip your heel, so if you just move your feet up towards the ceiling first, it’s much easier to get out!
Don’t Be Afraid to Get Started
Even if it’s just 15-30 minutes a day, a rowing machine is the perfect piece of equipment to get your body moving. Especially because it’s scalable. Rowers are variable resistance machines, meaning the difficulty level is mostly determined by how much effort you put in. When you’re just getting started, it’s important to set the damper on the machine between three and five to be effective with your power. Ten is too heavy and a one is too light. Lastly, it’s important to remember that the more you recover and rest between each pull, the more force you can produce on the drive.
Next time you’re at the gym, consider grabbing a seat at the rowing machine! Your body and mind will thank you.