Let’s talk about a piece of gym equipment you may not have used before (or to its full potential): the rowing machine. While cardio may initially come to mind, the rower is made for challenging strength training workouts, too. Using one fluid movement to unlock countless benefits, rowing is a powerful way to amplify progress and fast-track your goals, whether that’s to lift heavier, achieve a new personal best, or build strength through high-intensity workouts.
Use this 21-day plan to master your rowing machine workout and get the strength results you’re looking for, plus unexpected bonus benefits like reduced stress levels. The rower may just become your favorite machine along the way — let’s get started.
One training machine for rowing workouts, countless benefits
Rowing has been around for centuries, today’s rowing machines and indoor rowing workouts for all types of fitness goals, and any of them will give you a great full-body workout that helps increase heart rate, work the cardiovascular system, burn fat and calories, and so much more. Workouts that use machines are also known as “ERG workouts,” short for “ergometer.” This term refers to a rowing machine that is used on land rather than water.
Rowing machines are versatile and can be used as a warm-up before other exercises, a cooldown, an endurance builder, or as a complete high-intensity workout. Here are a few of the top reasons to include a rowing machine workout in your training plan.
- Rowing is a full-body workout. The rowing machine works every part of your body — arms, legs, core, and back — helping you pump up your heart rate, burn calories, and build muscle mass at the same time.
- Rowing workouts are low-impact. Unlike other cardio machines, rowing machines are easy on the joints — like your hips and knees — while yielding results with consistent use. This makes them well-suited for a range of fitness levels.
- Rowing improves posture. Rowing workouts correct your posture and strengthen your core so that you sit taller and straighter. They also help counteract neck and back pain that can come from sitting down for extended periods while doing things like working at a desk or watching TV. This opens the chest and strengthens the backside of the body, including the upper back, lower back, glutes, and hamstrings.
- Rowers are easy to use — once you know how! The rowing machine uses just one basic movement to unlock all types of workout benefits, making it the perfect warm-up or standalone exercise.
How to use the rowing machine: 4 steps
The row stroke has three phases: the drive, the catch, and the finish. The drive accounts for about 60% of the effort of the entire row stroke. A strong push with the legs mimics an explosive squat jump — a powerful punch into full extension of the lower body. Another 20% of effort comes from the powerful opening of the hip hinge between the drive and the catch. The catch includes the row portion of the stroke, and accounts for the final 20% of the effort applied to the entire stroke.
It’s important to maintain proper form and understand how the machine works. To get set up, secure the foot straps over the widest part of your feet. This will avoid unnecessary motion and help maintain stability. As you reach for the handlebars, use a wide grip — this works your back and shoulder muscles and helps prevent injury.
Rowing step 1: The catch
To begin rowing, start close to the front of the machine with your knees tucked tight into your body, your torso leaned slightly forward, and your arms straight out in front of you, gripping the handlebars
Rowing step 2: The drive
Next, push away from the base of the rowing machine with your legs explosively. Keep your arms straight out and engage your core as you push away, keeping your back straight.
Rowing step 3: The finish
Keeping your core engaged and legs extended, lean back slightly and pull the handlebar toward your body. Watch to make sure you’re not pulling your arms up above your shoulders.
Rowing step 4: Recovery
Return your body to the start position with control, getting ready to repeat the movement and complete the next row.
The full rowing technique: One fluid motion
When you put all four steps together, the final result is one fluid rowing motion. Remember: Don’t rush your rows — focus on mastering the technique first to prevent injury and get a more effective workout. Aim for a count of three seconds from the starting position as you stretch away from the bottom of the rower, and four seconds as you come back in and finish the movement. The extra count on the return should be focused on the legs.
Workout intensity: Two ways to challenge yourself
Interval workouts are ideal for the rower because they allow you to switch up your rowing intensity (easy, moderate, hard, max effort). To monitor and increase intensity, we recommend the following two methods:
- Stroke rate: To increase rowing intensity, you can increase stroke rate. Use the guide below for the recommended strokes per minute (SPM) based on the intensity you’re looking for. Increasing SPM over time can help you make progress by steadily increasing the challenge.
- Rate of perceived exertion (RPE) scale: This is another way to gauge intensity using your subjective measure of effort. It can be used for rowing as well as other types of workouts.
Here’s an example of how the RPE scale applies to rowing intensity levels:
As you row more consistently, you'll notice your stroke rate increasing even for the same RPE. This means you can do more work, fit in more strokes per minute, and row a greater distance in a shorter amount of time. Adjust the number of intervals and interval length for each workout to fit with your training plan and goals.
Timeframe: How long should a rowing workout last?
Rowing workouts can last anywhere from 10 minutes or less (when used as a metabolic finisher or even a warm-up activity) to 20-30 minutes or more when done as a standalone workout. When you’re performing the stroke properly and being powerful with your leg drive, your heart rate will elevate within the first few minutes of rowing. To burn more calories on the rower, aim for a higher stroke rate for longer intervals. Most rowing workouts are based on distance, with screens or odometers that display the distance you’ve rowed in meters allowing you to watch the progress made within the timespan you choose.
Get started: 4 rowing machine workout plans for your training goals
Rowing engages about 86% of the body’s muscles, including quads, calves, glutes, hips, core, back, shoulders, and biceps. In addition to strengthening those muscles, this machine also strengthens the most important muscle of all — the heart. Looking for the best rowing workout for your fitness goal? Choose from four different options below to get started.
1. Rowing workout to build muscle
Total workout time: 30 minutes
This workout focuses on moderate- to high-intensity rowing. The power primarily comes from the large muscle groups in the legs, which can help increase intensity. This can be a great option on its own (perform 4 sets of this circuit) or as a metabolic finisher for your leg workout (perform 1-2 sets of this circuit).
How to:
- Warm-up: 3 minutes
- Easy: 1 minute
- Moderate: 3 minutes
- Hard: 1 minutes
- Perform 5 sets
- Cooldown: 2 minutes
2. Rowing workout to burn calories
Total workout time: 30 minutes
A rowing workout built to burn calories will keep you in moderate, hard, and max effort intervals for longer durations. The higher your heart rate, the more calories you burn. This workout is designed to keep your heart rate elevated.
How to:
- Warm-up: 3 minutes
- Easy: 30 seconds
- Moderate: 2 minutes
- Hard: 2 minutes
- Max Effort: 30 seconds
- Perform 5 sets
- Cooldown: 2 minutes
3. Rowing workout to build endurance
Total workout time: 30 minutes
A rowing workout to build endurance will include more intervals of longer duration.
How to:
- Warm-up: 3 minutes
- Easy: 1 minute
- Moderate: 2 minutes
- Hard: 90 seconds
- Max Effort: 30 seconds
- Perform 5 sets
- Cooldown: 2 minutes
4. Rowing workout to improve form
Total workout time: 20 minutes
To improve your rowing form, include an extended warm-up phase. This will include practice on each of the steps of the stroke individually, including 10 reps of drive-only strokes, 10 reps of hip-opening (transitioning from drive to catch) only, and 10 reps of catch only. Return to these drills to help reinforce your form or at the top of each circuit for the workout below.
How to:
- Warm-up: 2 minutes (including drills)
- Easy: 2 minutes
- Moderate: 90 seconds
- Hard: 30 seconds
- Perform 4 sets
- Cooldown: 2 minutes
The ultimate 21-day rowing machine workout plan
Now that you have a strong foundation, you’re ready for our 21-day rowing workout plan. This is designed to help you get the most out of the rowing machine, whether you’re looking to build endurance, lift heavier, or burn fat. We’ll be using three types of workouts to focus on different goals and incorporate heart rate training. The plan consists of three rowing workouts per week, each varying in intensity and length:
- Workout A: The goal is to focus on short bursts of speed. Try to row at your fastest pace during each sprint. It’ll make the recovery time feel even sweeter.
- Workout B: You’ll go longer between breaks to help you hone in on a base pace with a consistent tempo.
- Workout C: To build endurance, try to keep moving for the entire workout, even if it means rowing at a slower pace. Think: jog vs. run, but for rowing.
Heart rate training
Heart rate zones offer insight about how your body is responding to your workout using data and technology that monitor your heart’s beats per minute during exercise. Heart rate zones act as a guide for how much energy you exert. These zones can help determine the intensity of exercises like rowing as you aim to keep your heart rate within a specific zone. Here’s a basic guide to help you get started:
Your heart rate is divided into five zones based on your maximum heart rate, which can be calculated by subtracting your age from 220. For example, the estimated maximum age-related heart rate for a 30-year-old would be 190 beats per minute (220 – 30 years = 190 bpm).
Each heart rate zone corresponds to a percentage of your maximum heart rate. When you’re performing intense exercise (Zones 3 and 4), you’re using 70%–89% of your maximum heart rate. For most of the workouts in the 21-day plan, you’ll be in Zones 3 and 4 during work, and Zone 2 (60%–69% of max heart rate) during rest. Before every rowing workout, we recommend you warm up for 3-4 minutes in Zone 2 on the rower.
Week 1
- Workout A: Row for 500 meters in Zone 3 or 4, then rest for 30 seconds with your heart rate in Zone 2. Repeat 8 times.
- Workout B: Row for 1,500 meters in Zone 3 or 4, then rest for 60 seconds with your heart rate in Zone 2. Repeat 4 times.
- Workout C: Row for 6,000 to 12,000 meters at a steady pace with your heart rate in Zone 3.
Week 2
- Workout A: Row for 500 meters in Zone 3 or 4, then rest for 30 seconds with your heart rate in Zone 2. Repeat 10 times.
- Workout B: Row for 1,500 meters in Zone 3 or 4, then rest for 60 seconds with your heart rate in Zone 2. Repeat 6 times.
- Workout C: Row for 7,000 to 14,000 meters at a steady pace with your heart rate in Zone 3.
Week 3
- Workout A: Row for 500 meters in Zone 3 or 4, then rest for 30 seconds with your heart rate in Zone 2. Repeat 12 times.
- Workout B: Row for 1,500 meters in Zone 3 or 4, then rest for 30 seconds with your heart rate in Zone 2. Repeat 6 times.
- Workout C: Row for 8,000 to 16,000 meters at a steady pace with your heart rate in Zone 3.
Why variety is key for strength, endurance, and cardio
Rowing is an excellent gym workout on its own, and even better when combined with a traditional strength training routine. Including variety in your workouts trains your body with multiple modalities, planes of motion, and different types of movement patterns. Practicing rowing along with other workout formats will give your body a range of benefits and the chance to improve pushing strength, joint stability, and balance.
What to know about rowing and fat burn
Rowing burns calories because it uses almost all of the body’s major muscle groups, making it an excellent workout choice for fat burn. To lose body fat, you also need to be in a caloric deficit. This happens when you’re eating fewer calories than you’re expending through activity. The healthiest way to achieve this is by monitoring calories taken in through food and drink, and increasing calorie burn through activity — like rowing.
Build strength over time by tracking your rowing machine workout results
One way to measure your progress and endurance on the rowing machine is to track your 500-meter split times. Track your 500-meter split before starting the 21-day rowing workout plan — then track it at the end to see how far you’ve come.
The progress you’ll make is the ultimate reward, along with improved strength and cardiovascular health, increased endurance, reduced stress levels, greater flexibility and mobility, and better circulation — all of which come with consistent rowing. Now that you know how to make the most of this workout, it’s time to get started. After following this 21-day plan for strength building and more, the rower may just become your favorite machine in the gym!
More rowing tips and indoor rowing workouts:
- How To Row Using The Rowing Machine
- 15-Minute Rowing Workout Perfect for Beginners
- Rowing for Distance Workout
- How to Incorporate the Rower Into Your Workout Routine
Team up with an Anytime Fitness Coach to get more workout plans designed just for you, and use Apple Fitness+ to track your training progress every step of the way.
