Why You Should Use the Rowing Machine: The Amazing Benefits of Rowing

Why You Should Use the Rowing Machine: The Amazing Benefits of Rowing

Rowing machines offer a myriad of benefits, including enhanced endurance and muscle building, making them a popular choice among fitness enthusiasts. The surge in interest in rowing machines can be attributed to various factors, such as fitness influencers simplifying their usage and the emergence of competitive events like the World Indoor Rowing Championships. But what makes rowing machines so appealing and effective?

Let us guide you to unravel the mystery of why rowing is a good workout you should consider including in your fitness regimen. Whether you're seeking to elevate your current workout routine, improve your posture, or boost your overall fitness levels, a rowing machine workout could be the ideal solution for you.

But as with any physical activity, safety comes first. If you're new to rowing or embarking on any fitness regimen, it's advisable to consult with a healthcare professional for clearance before starting.

And when you're ready to get some rowing motion, gear up in any of our All Women's and All Men's collections so that you can reap comfortably the amazing benefits of a rowing machine workout.

The Amazing Benefits of Using an Indoor Rowing Machine

There's a prevailing misconception that rowing machines primarily engage the arms, but in reality, rowing offers a comprehensive workout targeting major muscle groups, such as the arms, legs, back, and core. This full-body engagement makes it an exceptional exercise, combining low-impact movements with high-intensity cardio challenges that effectively stimulate both the heart and muscles. Remarkably, just a 15-minute session on a rowing machine can engage up to 86 percent of your muscles.

Suitable for individuals of all fitness levels, rowing boasts a broad spectrum of benefits, including improvements to cardiovascular health. Research indicates that rowing machines not only contribute to overall well-being but are also remarkably efficient in calorie burning. Additionally, studies suggest that regular rowing can lead to notable improvements in strength over time.

The benefits of a rowing workout are amazing, regardless of athletic ability. By engaging both upper and lower body muscles simultaneously, rowing enhances strength, sculpts muscles, and boosts endurance efficiently.

Easy to Use

Rowing machines offer an intuitive and user-friendly experience, minimizing the learning curve. However, it's essential to prioritize proper form and adjust resistance according to your fitness objectives. Beginners should begin with lower resistance levels, gradually increasing as they become accustomed to the rowing motion and its impact on their bodies.

Works Out the Arms, Legs, Back, Shoulders, and Core

Rowing stands out among fitness activities for providing a comprehensive full-body workout. Beyond engaging your arms, it actively involves your legs and upper body while also targeting your core muscles. Here's a breakdown of the body areas and muscle groups you can effectively target in a single rowing session:


Throughout both the drive and recovery phases of each stroke, your forearms, biceps, and triceps come into play as you pull your arms toward you and then extend them away from you.


During the drive phase of the rowing stroke, your legs, encompassing your quads, hamstrings, calves, and glutes, serve as the primary power source. This phase involves pushing yourself backward as your legs extend forward. Concurrently, you smoothly pull your arms back toward your chest.


During the drive phase of the rowing stroke, your back muscles, including the lats, traps, and spinal erectors, are actively engaged. As you reach the end of this phase, you should lean back slightly with extended legs and arms close to your chest.


With every stroke on a rowing machine, you activate your deltoids, aiding in the rotation of your shoulders and the engagement of your upper back muscles.


Throughout the entirety of the rowing stroke, your core muscles, such as the abs, obliques, and pecs, remain engaged to provide stability and uphold correct posture.

Kind to the Joints and Knees

Regardless of your fitness level, it's crucial to prevent excessive strain on your knees and joints. This is where efficient, low-impact, high-intensity workouts, such as rowing, excel.

Rowing efficiently burns calories without imposing stress on your joints. You dictate the pace and movement, making it especially beneficial for beginners and individuals recuperating from injuries.

While high-impact exercises have their merits, low-impact workouts can be equally effective—and your joints will appreciate the respite, whether occasional or permanent, according to your preference.

Offers a Variety of Workouts

A rowing machine offers versatility, accommodating various workout styles, including interval training, endurance training, and strength training.

Moreover, rowing enables you to efficiently achieve your fitness objectives through brief yet intense workouts, eliminating the need for lengthy runs. By engaging multiple muscle groups and delivering a strong cardio session, rowing ensures comprehensive workout sessions.

For instance, brief but intense workouts on the rowing machine qualify as high-intensity interval training (HIIT) given sufficient intensity. HIIT routines facilitate calorie burning even post-exercise, making them highly beneficial for health. Even in short durations, HIIT can significantly impact your fitness. So, if time is scarce, just 15 minutes on the rower can suffice to meet your exercise needs.

Relieves Stress

Rowing serves as an efficient method to alleviate stress and tension, contributing positively to mental well-being. The consistent, repetitive motion of rowing has a calming effect, allowing you to enter a focused state and providing valuable respite from the pressures and anxieties of everyday life.

Adds Variation to Cardio Monotony

If you're finding traditional cardio routines monotonous or seeking greater variety in your fitness regimen, rowing presents an exceptional alternative to conventional exercises. Not only does it match up well against various cardio routines, but it also outshines them in several aspects, primarily by providing a full-body workout while minimizing stress on the joints. Rowing serves as an excellent means to inject diversity into your workout routine.

Improves Posture

Prolonged periods of sitting at a computer or constantly looking down at a phone can detrimentally affect your posture. However, rowing serves as an effective countermeasure to these habits, particularly those that promote a hunched-over position. With each stroke, rowing offers an exceptional upper spine workout, specifically targeting the muscles of the upper back and shoulders, thus aiding in the improvement of upper back posture.

Row Your Way to a Healthy Bod!

Utilizing a rowing machine enables you to experience the advantages of rowing workouts indoors. This form of exercise offers numerous benefits, including enhancing endurance and fortifying the body. Studies also indicate its potential to improve heart health. So row your way to a healthier you!

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