The Complete Guide to Rowing Machines | Benefits, Types & Top Home Workouts

This article is to help beginners to intermediate ability people looking at investing in their home gym equipment.

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about rowing machine.

Rowing machines are a very effective piece of cardio equipment, for home or the gym. They deliver a full-body workout, improve cardiovascular fitness, and build strength in both the upper and lower body—all with low impact on the joints.

In this guide, I’ll explain what a rowing machine is, how it works, the different types available, the benefits of using one, and how to choose the right machine—plus my top rowing workouts for home and a FAQ section.

A rowing machine (or ergometer) replicates the action of rowing a boat. It combines cardio and strength training, particularly the posterior chain, by engaging your legs, core, back, and arms in a fluid motion.

It’s one of the best pieces of fitness equipment available that truly provides a total-body workout.

Rowing machines use a resistance mechanism (air, water, magnetic, or hydraulic) attached to a handle, chain and flywheel. As you pull the handle towards you, the resistance contracts your muscles while your legs drive through the movement.

The rowing motion has four phases:

• 1. Catch – Knees bent, arms extended, ready to pull.
• 2. Drive – Push through legs, pull handle to mid chest.
• 3. Finish – Legs straight, handle to torso, core engaged.
• 4. Recovery – Return smoothly to start position, smooth transition.

This provides both overall strength and cardio conditioning.

Air Rowing Machines

• Resistance created by a fan, chain- flywheel.
• Smooth, natural feel.
• Popular in commercial gyms and CrossFit gyms.

Water Rowing Machines

• Resistance generated by paddling through water.
• Feels most realistic and simulates outdoor rowing.
• Aesthetic looking, a lot larger and more expensive.

Magnetic Rowing Machines

• Resistance controlled by magnets.
• Quiet, smooth, and adjustable.
• More suitable for home use, and smaller area.

Hydraulic Rowing Machines

• Compact and affordable.
• Resistance uses a piston system.
• Slightly Less smooth than other rowers but more suitable for smaller spaces.

Rowing machines provide a wide range of fitness benefits:

• Full-Body Training – Works 80 -90% of all muscles, legs, back, arms, and core.
• Low-Impact Cardio – Gentle on joints while still a challenging workout.
• High Calorie Burn – Ideal for weight loss and fat burning sessions.
• Improves Posture – Strengthens posterior chain and core muscles.
• Endurance & Power – Enhances cardiovascular fitness and muscular strength combined.
• Compact & Versatile – folds away easily for home storage.

The best rowing machine depends on your space, budget, and specifical goals:

• · For Beginners: Magnetic or hydraulic – affordable and easy to use.
• · For Home Workouts: Magnetic rowers – quiet and compact.
• · For Realistic Feel: Water rowers – closest simulation to actual rowing.
• · For High-Intensity Training: Air rowers – smooth, durable, and used by many athletes, mainly crossfit.

Pro Tip: Check seat comfort, handle grip, resistance adjustability, and storage options before buying.

1. Steady-State Row (Endurance)

• Row at a moderate pace for 20–30 minutes, can vary this depending on fitness levels.
• Enhances cardiovascular fitness, and overall strength and conditioning.

2. HIIT Intervals

• 30 seconds all-out → 60-90 seconds light rowing, depending on fitness levels.
• Repeat 10–15 times.
• Burns fat and improves overall conditioning.

3. Power 500s

• Row 500m as fast as possible → Rest 1–2 minutes depending on fitness levels.
• Repeat 5–10 times.
• Builds speed, stamina and overall conditioning.

Q1: Are rowing machines good for weight loss?
Yes. Rowing burns a high number of calories due to recruitment of multiple large muscle groups, making it excellent for fat loss.

Q2: Is rowing better than running?
not really, just a different stimulus. Rowing is lower impact and works slightly more muscle groups, while running may burn slightly more calories but can impact joints more because of gravity.

Q3: How long should I row for a good workout?
20–30 minutes is ideal for most people. Advanced athletes may train longer with more intensity.

Q4: Can beginners use a rowing machine?
Absolutely. Start with short sessions and focus on technique before increasing intensity and time.

Q5: Does rowing build muscle or just cardio?
It does both. Rowing strengthens legs, back, and arms while also improving cardiovascular fitness, mainly works the posterior chain.

Rowing machines are one of the most efficient and effective cardio machines available. They combine strength, endurance, and calorie-burning in one workout, making them perfect for home gyms or smaller spaces.

Explore our collection of rowing machines at Fitness Max and find the perfect model to match your training needs.