Should I Buy a Rowing Machine?
The rowers have a moment. Hydrow seems to force itself into our Instagram feeds (or is it just mine?), and even Peloton is selling one. We can probably credit the world’s CrossFit boxes for the ubiquity of machines, as rowers provide a brutal workout but also neatly stand up against a wall when you’re not using them. So is rowing right for you? Let’s take a look.
Rowing is not strength training
But first, I want to bust a big myth: rowing is not considered strength training. Yes, it demands a lot from your legs and includes squat-like movements, deadlifts, and barbell deadlifts. If you are not used to these movements, you will be sore after the first day. But that doesn’t make them strength training.
A rowing machine can certainly help you build muscle if you’re not currently exercising, but once you get used to the movement, it won’t be your primary means of building muscle. In this respect, it’s like running or cycling: both use your legs and your legs may hurt after the first workout, but runners still need to do squats , and any movement you can do enough times in a row is just cardio. does not count as strength training .
What types of training can be done with a rower?
Rowing is most commonly used when you want to incorporate high intensity interval into your functional fitness workout. These can be short intervals, say 30 seconds, or you can do a workout like one of these , in which you increase the pace for a few minutes at a time.
But you can also row at low intensity for longer periods of time . With a little work on your technique, leisurely paddling should feel like an easy jog or a slow bike ride. Imagine that you want to get somewhere by swimming across a lake; if someone wasn’t chasing you, you wouldn’t expect to just run. In short, you can use the rowing machine for stationary or interval cardio, your choice.
Is the rower easy to use?
Once you know what you’re doing, it’s not difficult to sit on a rowing machine and use it just as easily as a bike or treadmill. But when you are a beginner, it may take some time to perfect your technique. Remember that your power punch uses your legs, then your back, then your arms, and you drop in reverse order: arms, torso, legs.
Another common rookie mistake has to do with the 1 to 10 resistance scale on the side of the wheel. Make sure you set the resistance to somewhere around 3 or 4 , which is about the feel of real water. 5 may be fine for interval training, but you should only go outside the 3-5 range if you have a specific reason to do so. (I used to be wrong in thinking that the higher the better. Now I’m smarter.)
How to choose between a rowing machine and another cardio machine
One of the biggest differences between a rower and a bike or treadmill is that the rower uses their whole body, not just their legs. If you like the idea of getting more of your body into cardio, that might be a plus. Another advantage of a rowing machine is that most rowing machines take up very little space and can tilt vertically when not in use, leaving an even smaller footprint.
On the other hand, full body training in rowing can be a disadvantage if you have an upper body injury, even as minor as torn calluses from another workout. You also can’t be truly lazy while rowing—there’s no equivalent to sloppy pedaling while you’re scrolling through Reddit on your phone. If you need a machine that will keep you focused, a rowing machine might be a good choice. But if you’re having a hard time getting yourself to sit on the machine, a bike or treadmill might be more appealing.
What type of rower should you get?
Most types of home gym equipment have sparked a lively debate: people prefer one brand or another , or they’ll tell you what features to look for and argue about whether the cheapest options are good enough. There are far fewer of these in the world of rowing. Cheap paddlers suck and just about everyone will tell you to buy the Concept 2 , which will cost you at least $1,000.
This fun flowchart recommends saving $1,200 before you’re allowed to answer the rest of the questions. Of course it ends in C2, though if you like “hobbit-like tech” he recommends the WaterRower. It remains to be seen if Peloton’s new offering will improve on what is currently on the market.