Top 7 Rowing Machine Benefits

Here at Bluefin, we feel rowing machine benefits don’t get enough love. And we want to change that – pronto! 

While often taking a backseat to machines like treadmills and ellipticals, rowing machines offer a huge range of amazing fitness benefits. Many of which would be impossible to experience with anything else…

So, if you’ve never checked out the power of a rowing machine before, now’s your chance to learn all you need to know. 2020 has been a strange and challenging year for all of us, and a rowing machine could take your fitness journey to a whole new level. 

And let’s face it, there’s never been a more important time to keep fit and healthy. Right? 

1. High intensity, low impact

If you struggle with joint pain (especially during exercises like running), a rowing machine could be a total game-changer for your fitness goals. 

The motion of rowing is a naturally low-impact exercise – similar to a spin bike. Your joints will experience minimal pressure as a result, without sacrificing intensity or calorie-burning effectiveness. 

And if you experience knee problems, a rowing machine could help strengthen and condition your knees. However, if you’re recovering from surgery, always consult a medical professional before undergoing any physical exercise. 

2. Full body workout

Did you know that rowing has the power to target 85% of your body’s muscles? As one of the best rowing machine benefits out there, you can achieve a truly unique full body workout. 

All major muscles in your core, back, legs, and arms must activate to achieve a proper rowing motion. You’ll work virtually all areas of your body, burn serious calories, AND strengthen your muscles. 

You wouldn’t get that on a treadmill…

3. Weight Loss

With a rowing machine able to burn around 600 calories an hour (on average), that’s better than most other home workout machines available. 

We all know how important it is to burn calories if weight loss is your main goal. And with regular sessions on a rowing machine, you’ll get there faster. 

4. Easy to use

Many people wrongly assume a rowing machine is complicated to use. But it couldn’t be easier! 

Developing a proper rowing technique is super simple once you’ve got the basics right. All professional rowers will have stirrups for keeping your feet secure, and you should begin with your shins at a 90 degree angle to the floor (or as close as you can get to 90!). 

Get a secure and comfortable grip on the handlebars, and use your legs to push your body backwards to row smoothly. Keep your core engaged and your back straight, and you’re rowing like a pro.

5. Improves posture

Rowing isn’t just awesome for toning muscle and burning calories. When done correctly, rowing can work wonders for your posture – especially if you spend hours hunched over a desk all day. 

You should always keep your back as straight as possible. This immediately puts your body upright when pulling back, helping improve natural posture in the long-run. 

6. Super versatile

Whether you’re into HIIT or steady cardio, a rower can help you achieve both. You can easily customise your rowing machine workouts to suit your exact goals!

For high intensity bursts and the ultimate fat burn, increase resistance and row with as much strength and speed as you can for short amounts of time. And for steady state cardio (ideal if building endurance is your goal), simply keep at the same resistance and pace for longer. 

7. Perfect for beginners

Even though most fitness beginners might be wary of using a rower, it’s actually the perfect choice. 

A rowing machine’s ability to work the entire body means beginners are a lot more likely to see results faster. Just 10-20 minutes a day can make a big difference, and seeing results is the ultimate motivation booster – especially as a newcomer to fitness.

So, if you’ve always avoided rowers in favour of other machines, think again! Rowing machine benefits offer so many brilliant advantages other than fitness, from knee rehabilitation to low impact training. 

And rowing machines aren’t the only options for low impact exercise. If you’re looking to expand your fitness routine, or simply learn more about your options, check out our guide on what to look for in a home spin bike.