The science-backed benefits of rowing conditioning

Rowing is a low-impact, full-body workout that activates the legs, glutes, lower back, upper back, shoulders, arms, and core all at once in one fluid movement. These types of exercise are typically performed on an ergometer, or “erg”, in a fitness or gym setting, or in a rowing boat on water.¹

By engaging so many muscles simultaneously, rowing is a highly efficient and incredibly effective physical activity for building cardiovascular and muscular endurance and supporting fat loss.

In this article, we’ll get into what rowing is, what the metrics mean, and why you should be incorporating this into your exercise routine!

A rowing conditioning workout targets several of your major muscle groups, engaging approximately 65-75% of your leg muscles, 25-35% of your upper body, and your core, making it one of the most efficient full-body workouts.

It’s also considered low-impact exercise because you’re seated, only sliding back and forth with each stroke, keeping it gentle on the joints and suitable for all fitness levels.

Another plus? Rowing is an effective tool for weight loss because the total calories burned during a session are higher than many other machines.

What’s more, consistent rowing workouts can improve body composition by reducing body fat and building muscle, helping you achieve an overall leaner physique.

At the same time, it also boosts cardiovascular fitness – a real win-win.

Rowing is a low-impact form of exercise, but that doesn’t mean that it’s easy or ineffective. Quite the opposite, actually. Rowing can even be more challenging than other types of machine conditioning.

A study comparing rowing and cycling at similar intensities found that rowing caused a higher overall heart rate and cardiac output.

Rowing can lead to other heart-related outcomes, such as the heart's muscle fibers slightly increasing in size and strength. A study that combined high-intensity rowing with strength training over 10 weeks reported adaptations in the left ventricle (the chamber of the heart that pumps blood to the body), including increases in ventricular mass, cavity size, and wall thickness.²

Another study with post‑menopausal women showed that rowing training improved their peak oxygen uptake (VO₂), or oxygen use, stroke volume, cardiac output, and heart rate recovery, showing that it made the heart stronger and more efficient.³

To put it all together, consistent rowing conditioning can translate into better cardiovascular function and improved overall athletic performance. That means you can show up stronger for every workout.

Rowing is unique in that it activates both the aerobic and anaerobic energy systems, making it great for improving your strength, endurance, and overall performance. Training multiple energy systems is key to becoming a more well-rounded and resilient athlete.

Rowing intervals, for example, are a time-efficient way to target these systems and access the various performance and physical benefits depending on the type of interval training, such as:

Aerobic exercise benefits:

• Relies on oxygen, used for longer-duration activities such as 1000m intervals on the rower.
• Helps improve endurance
• Boosts heart and lung health

Anaerobic benefits:

• Does not rely on oxygen and is used for shorter-duration activities like 100m sprints on the rower
• Improves high-intensity & power performance

By mixing both interval types into your rowing workouts, you can build endurance while also improving your strength and power output.

What’s more, high-intensity interval training on the rower is particularly effective for improving maximal aerobic capacity (VO2 max) and anaerobic performance.

Why should you care about improving your VO2 max? Put simply, improving VO2 max means you can raise the “work ceiling”, allowing you to work harder, longer, and, ultimately, burn more calories.

Another important adaptation that an improved aerobic energy system offers is the ability to recover faster between high-intensity efforts.

While anaerobic energy plays an important role in performing short bursts of high-intensity exercise, like 100m intervals on the rower, a strong aerobic system supports recovery between efforts by replenishing anaerobic energy stores, as well as clearing lactate, and providing a greater aerobic response.

In this way, an improved aerobic system may help boost anaerobic performance.

If you’re new to the rowing machine, there are some important metrics to understand before you get started. Here are some key terms commonly used in the rowing world:

• Stroke rate or strokes per minute (SPM): the total number of rowing strokes you complete per minute.
• Distance: how far you’ve rowed; measured in meters
• Split time: this metric typically refers to how long it takes you to row 500m; the lower the time, the faster you’re going
• Watts: similar to cycling, it’s your power output, and the higher this number is, the higher intensity you are working at

Why should you care about these metics? It’s an excellent way to measure your progress over time and see your fitness level improve.

You can also use this data to ensure that you’re hitting the appropriate training zone, based on the session that was assigned.

1. Get your form right: there are four stages of the rowing stroke. Before you start, read up on The Catch, The Drive, The Finish, and The Recovery that make up a good rowing stroke.
2. Lower the resistance: No, you don’t need max resistance for max reward. Going back to point 1, form is king. So start with a lower resistance initially and focus on quality strokes over ego resistance.
3. Progress gradually: rowing is a repetitive movement. Whether you train two or three times a week, progressing gradually is even more important to avoid any unwanted strains, or worse, injuries that’ll keep you down for the count.

Rowing conditioning is an efficient and effective full-body exercise that can improve both your aerobic and anaerobic performance. Its low-impact motion makes it easy on the joints, while also helping to increase muscle mass, boost cardiovascular fitness, and support improvements in overall body composition.

And it doesn’t have to be long; try a high-intensity interval training (HIIT) workout on the rower for yourself. Even a quick session of 20 minutes will get your heart pumping and blood flowing, allowing you to feel the benefits of this powerful cardio machine.

Adding the rowing machine to your training program is a fast and effective way to take your fitness journey to the next level. It’s time to get rowing!