Buzz
Rowing machines are currently trending. Hydrow is dominating Instagram feeds (or maybe just mine?), and Peloton has also jumped on the bandwagon by offering one. The widespread popularity of these machines can likely be attributed to Crossfit gyms worldwide, as rowers deliver an intense workout while being space-efficient, easily stored against a wall when not in use. But is a rowing machine the right choice for you? Let’s explore.
Rowing does not qualify as strength training
Before diving in, let’s clear up a common misconception: Rowing is not a form of strength training. While it heavily engages your legs and incorporates motions similar to squats, deadlifts, and barbell rows, beginners may feel sore after their first session. However, this doesn’t classify it as strength training.
While a rowing machine can aid in muscle development for beginners with no prior training experience, its effectiveness diminishes as your body adapts to the motion. Similar to running or cycling, it primarily engages your legs, which might feel sore initially. However, runners still need to incorporate squats, and any activity performed repetitively for cardio purposes does not qualify as strength training.
What types of workouts are possible with a rowing machine?
Rowing is frequently integrated into high-intensity interval training within functional fitness routines. These intervals can be brief, such as 30 seconds, or extended, like the workouts found here, where you maintain a challenging pace for several minutes.
Alternatively, you can row at a gentle pace for extended durations. Once you refine your technique, a relaxed rowing session should feel comparable to a light jog or a casual bike ride. Picture yourself paddling across a serene lake; unless urgency demands it, you wouldn’t sprint the entire way. In essence, a rowing machine offers flexibility for both steady-state and interval-based cardio workouts.
Is using a rowing machine user-friendly?
Once you’ve mastered the basics, using a rowing machine becomes as straightforward as hopping on a bike or treadmill. However, beginners may need time to refine their technique. Keep in mind that the power stroke involves your legs first, followed by your back, and then your arms. The reset motion reverses this sequence: arms, torso, and legs.
Another frequent beginner error involves the resistance scale on the machine’s wheel. Set the resistance between 3 and 4 to mimic the sensation of rowing on water. A setting of 5 works well for interval training, but straying outside the 3-5 range should only happen with a specific purpose. (I once believed higher resistance was better, but I’ve since learned better.)
How to Decide Between a Rower and Other Cardio Machines
A key distinction between a rowing machine and a bike or treadmill is that the rower engages your entire body, not just your legs. If you prefer cardio workouts that involve more muscle groups, this is a significant advantage. Additionally, most rowers are compact and can be stored vertically, minimizing their footprint when not in use.
However, the full-body engagement of rowing can be a downside if you have an upper-body injury, even something as minor as torn calluses from another activity. Rowing also demands focus—there’s no way to coast or multitask, unlike casually pedaling a bike while scrolling through Reddit. If you want a machine that keeps you engaged, a rower is ideal. But if motivation is a challenge, a bike or treadmill might feel more approachable.
What type of rowing machine should you choose?
While most home gym equipment sparks heated debates—preferences for this brand over that, discussions on essential features, or whether budget options suffice—the rowing community is more unified. Inexpensive rowers are generally poor quality, and nearly everyone recommends the Concept 2, which starts at least $1,000.
This amusing flowchart suggests saving $1,200 before even considering other factors. Unsurprisingly, it concludes with the Concept 2, though it humorously mentions the WaterRower for fans of “hobbit-like machinery.” Whether Peloton’s new rower can surpass existing options is yet to be determined.
