rowing

Rowing training with rowing machines

Rowing has become a real insider tip among fitness enthusiasts in recent years – and rightly so. Hardly any other form of training offers such a combination of strength, endurance, coordination, and effectiveness. What makes it special is that rowing engages almost all muscle groups simultaneously, is gentle on the joints, burns a lot of calories, and is suitable for people of all ages and fitness levels. Anyone looking for a holistic workout at home that challenges both body and mind will find the ideal training partner in a high-quality rowing machine.

Why is rowing training so effective?

Rowing training is a so-called full-body workout. This means that it doesn't just train individual muscle groups in isolation, but engages up to 85 percent of the entire musculature simultaneously. The movement consists of a fluid interplay of leg, core, and arm muscles, which significantly increases the training intensity. Furthermore, rowing is an intensive cardiovascular workout that sustainably strengthens the cardiovascular system, improves lung function, and significantly increases overall endurance. This dual effect makes rowing training unique: It builds muscle mass while effectively burning fat – an ideal combination for anyone who wants to train efficiently. Furthermore, training on a rowing machine is particularly gentle on the joints, as it eliminates jerky movements or jumping. This makes rowing an ideal form of training for overweight people, seniors, or beginners.

Which muscle groups are trained when rowing?

Unlike many other fitness machines that often target only one part of the body, rowing is a true all-rounder. The following muscle groups are actively involved in rowing:

1. Legs (approximately 60% of power): The main work is done by the thighs (quadriceps and hamstrings) and the glutes (gluteus maximus). Leg propulsion is the starting point of every rowing sequence.

2. Core (approx. 20% of strength): The abdominal and back muscles (especially the long erector spinae) stabilize the body during movement and are crucial for healthy posture.

3. Upper body (approx. 20% of strength): The pull with arms and shoulders works the biceps, triceps, shoulder muscles and the latissimus dorsi in the upper back area.

In addition, the deep muscles are addressed, which has a positive effect on balance, stability and coordination.

What are the benefits of rowing training with a rowing machine?

Rowing training scores across the board and offers a variety of benefits that are relevant both to health and sport:

1. Efficient calorie burning : Depending on intensity and body weight, rowing can burn between 400 and 800 calories per hour, making it one of the most effective fitness tools for fat loss.

2. Improved cardiovascular health : Regular exercise has been proven to lower blood pressure, resting heart rate, and cholesterol levels.

3. Back training included: Targeted strengthening of the back muscles prevents posture problems and relieves back pain.

4. Protects the joints : Due to the guided movement on a rail, there is hardly any shock load – ideal for knee or hip problems.

What types of rowing machines are there?

When purchasing a rowing machine, the training experience and resistance technology play a crucial role. Models with water resistance and air resistance are particularly popular and widely used, as they offer a realistic, dynamic rowing experience. But what exactly is the difference between the two systems?

Rowing machines with water resistance

Rowing machines with water resistance generate their training stimulus through a paddle system located in the tank, which rotates through the water with each rowing stroke. The harder you pull, the greater the resistance – just like real rowing on water. This self-regulating resistance principle makes training particularly natural and intuitive. Another advantage: The gentle lapping of the water has a calming effect and increases training comfort – ideal for those who value a relaxed, more meditative workout. Water rowing machines are also considered low-maintenance and durable. Thanks to their sturdy construction and high-quality materials, they are ideal for daily use. They are particularly popular with fitness enthusiasts who want the most realistic rowing experience possible at home.

I. Authentic, fluid rowing feeling

II. Resistance automatically adapts to the pulling force

III. Soothing water sound

IV. Ideal for all training levels

V. High-quality optics, often with wooden frames

Rowing machines with air resistance

Air resistance machines generate their training stimulus through an integrated flywheel with a fan function. The faster you pull, the more air is moved – and the greater the resistance. These machines are particularly popular with professional and competitive athletes because they provide very direct, performance-oriented feedback. The workout is extremely demanding and is ideal for HIIT (High Intensity Interval Training) sessions or ambitious endurance sessions. Another advantage is the fine scaling of the training intensity, which is entirely controlled by your own performance. This makes air rowing machines the first choice for functional training and CrossFit. The only drawback: They are somewhat louder than other systems during operation – something to be considered in quiet environments. We recommend the Concept2 RowErg rowing machine !

I. Very dynamic, progressive resistance

II. Perfect for intensive interval and performance training

III. Training intensity adapts completely to the train speed

IV. Widely used in professional sports

V. Robust, durable and technically sophisticated

How does correct rowing work?

Proper technique is crucial to getting the most out of your workout and avoiding injuries. The rowing movement is divided into four phases:

1. The starting position (catch): legs are bent, arms are stretched, torso is slightly bent forward.

2. The drive phase: First, the legs extend, then the torso extends backward. Only finally do the arms pull the handle toward the torso.

3. The final position (finish): legs stretched, torso slightly leaned back, arms at the upper body.

4. The recovery phase: Return to the starting position in reverse order.

A consistent, rhythmic sequence is crucial for an effective training effect and an ergonomic flow of movement.

How often should you train with the rowing machine?

To achieve visible results, we recommend doing approximately 2 to 3 training sessions per week, each lasting 15 to 45 minutes. It's a good idea to vary the training styles:

1. Interval training (e.g. 10 x 1 minute intensive, 1 minute easy)

2. Steady endurance training (e.g., 30 minutes at 60–70% of your maximum heart rate)

3. Strength-oriented training (with higher resistance and fewer repetitions)

Important: Ensure sufficient regeneration and healthy sleep – especially during intensive training.

Can rowing help you lose weight?

Yes, rowing is one of the most effective ways to burn fat and build muscle at the same time. The combination of strength and endurance training significantly boosts your metabolism, leading to higher calorie burn even at rest. Those who row regularly benefit from a lasting training effect that is noticeable not only on the scales but also in the mirror. When combined with a balanced diet, long-term weight loss success can be achieved.

What should you look for when buying a rowing machine?

Choosing the right rowing machine depends largely on your individual needs. The following criteria are particularly important:

✦ Resistance system: realistic and dynamic (water, air) or quiet and compact?

✦ Space requirements: Is the device foldable? Can it be stored vertically?

✦ Training computer: Can training data such as time, distance, calorie consumption or heart rate be measured?

✦ Quality and workmanship: Robust materials, ergonomic design and durability are crucial.

✦ Maximum load capacity: Especially important for heavy or tall users.

A visit to our showroom or professional advice can help you find the perfect model. Schedule an appointment with us at info@motionsports.de

Why a rowing machine from motion sports?

motion sports stands for quality, expertise, and passion in the field of fitness. Our range includes only carefully selected rowing machines from renowned manufacturers that inspire both beginners and ambitious athletes. With us, you benefit from:

✦ Individual advice from experts – online or in our showroom

✦ Fast shipping and first-class customer service

✦ Attractive offers and permanently fair prices

✦ Long-term support for spare parts and maintenance

Whether you want to expand your home gym, start a new one, or take your training to the next level – you'll find the right rowing machine at motion sports!