Are Rowing Machines Good For You? Benefits & Drawbacks

Yes, rowing machines are good for you: rowing is a low-impact, full-body cardio workout that burns calories, builds muscle and strengthens your heart all at once. The evidence is mixed in places. Some experts rate the calorie burn for weight loss and fitness, while others argue that sitting down makes it a less complete aerobic exercise. Maintaining an even pace can be tricky at first too, but it gets easier with practice.

The best way to find out if a rower suits you is to try one at the gym, or ask your doctor what they think. If you are buying one for home, the benefits and drawbacks below will help you decide.

You can burn plenty of calories and fat on a rowing machine, although compared with some other cardio equipment it isn't the outright leader for calories burned per hour. Manufacturers often claim you'll get the same benefits as running or cycling, and while that comparison is debatable, a rowing machine still delivers an excellent aerobic workout that will improve your overall fitness.

What Is a Rowing Machine?

A rowing machine (also known as an ergometer or "ergo") mimics the action of a boat's oars. It has a handle connected by a chain to a wheel, with foot pedals to brace against. The wheel spins in response to your pull on the handle, and as you row you apply resistance through your legs, core, arms and back.

Most rowing machines you'll find in the gym are air rowers, which use a flywheel spinning through the air to generate resistance. With the rise of home workouts, though, there's now a wide range of options to suit every budget. We've written a full breakdown of the different types of home rowing machines and their pros and cons, so check it out here.

Rowing is a great workout for the whole body, especially the lower back, legs, glutes and abs. It's also low impact, which makes it ideal if you have joint pain or are recovering from injury.

Benefits of Using a Rowing Machine

Rowing is an excellent full-body workout that helps you burn calories, tone and build muscle, and lose fat. Because it raises your heart rate, it also trains your cardiovascular system and keeps you in shape.

• Improves weight loss. Work hard on the rower and you may see a real boost to your weight-loss efforts. Just remember to watch what you eat and stay consistent with your training.
• Improves cardio. Rowing is a low-impact cardiovascular exercise, so it builds your overall fitness and stamina, helping you do more both in your workouts and throughout the day.
• Burns calories. According to ESHA, a 175-pound person (roughly 12.5 stone) burns approximately 280 calories in 30 minutes of moderate-intensity rowing. Running burns slightly more, but it puts far greater impact and stress on the joints.
• Works your core. Rowing strengthens your core muscles and improves your posture.
• Strengthens your arms. The biceps, triceps and shoulder muscles all work hard during rowing, and you'll feel it in the forearm flexors too.
• Stretches your lower back. If you have lower-back niggles, rowing gives an all-round stretch that can help prevent further injury, with added benefits for your abs and hips.

Drawbacks of Using a Rowing Machine

Because rowing works your muscles so thoroughly, it can leave you sore in the days after a session. Without proper recovery time you could do more harm than good. And if you have an injury or joint pain, it's important to check with your doctor before starting a rowing programme so you don't aggravate the problem.

Rowing machines can also feel daunting if you're only used to the treadmill or bike, but with a little practice they're brilliant for improving your health and fitness. If you've never tried a rowing workout, now is a great time to start. At the gym, ask an instructor to show you how to use the machine properly. At home, there are plenty of YouTube videos demonstrating correct rowing form. Rowing could well become your new favourite cardio exercise.

Final Thoughts on Rowing Machines

Rowing machines have become a fixture in most gyms and health clubs, and it's easy to see why. They deliver a full-body workout that benefits your cardiovascular system while building muscle at the same time. If you have an injury or joint pain, though, check with your doctor first, as the resistance could aggravate sensitive areas.

If you've never rowed before, start slow so your body can adapt to the movement. Ask for help when you need it, or look online for advice on proper form. Done correctly, rowing is one of the best all-round cardio and resistance exercises you can do, so it's well worth giving it a go.

Looking to buy a home rowing machine? Take a look at our definitive guide to the best budget rowing machines.

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