Sports training
Rowing machine workout for beginners: set-up, technique and steady rounds
The rowing stroke goes legs, then body, then arms, and back in reverse. Start with the damper at 3 to 5: a higher setting doesn't make the workout harder, it just tires your muscles sooner, and a low drag puts less force through your spine. Keep sessions under about 30 minutes while you learn: in former college rowers, machine sessions over 30 minutes were among the things linked with back pain, and tiredness makes your lower back round more at the catch. Indoor rowing is low risk but not risk free, so build up gradually and don't let anyone push you into overexertion.
Set-up and warm-up
- Indoor rowing (rowing machine)2 min very easyBeginner · Quads, Glutes, Back · 3D demoDamper at 3 to 5, feet strapped inHarder: Stair climbing
- Indoor rowing (rowing machine)10 strokes arms only, 10 arms and body, 10 at half slide, 10 full strokesBeginner · Quads, Glutes, Back · 3D demoLegs, body, arms on the drive; arms, body, legs on the way backHarder: Stair climbing
Main set
3 rounds · Rest 1 min easy rowing between rounds
- Indoor rowing (rowing machine)4 to 5 min at a pace you can talk atBeginner · Quads, Glutes, Back · 3D demoLong and smooth. If your back rounds or your arms pull early, slow downHarder: Stair climbing
Cool-down
- Indoor rowing (rowing machine)2 min very easyBeginner · Quads, Glutes, Back · 3D demoLet your breathing settleHarder: Stair climbing
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoTuck your pelvis underHarder: Couch stretch
- Supine hamstring stretch with a strap30 s each sideBeginner · Hamstrings, Calves · 3D demoGentleEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Cat-cow6 slow wavesBeginner · Back, Abs · 3D demoMove your whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
Tips
- Three times a week. After 2 to 3 weeks, build towards 20 and then 30 minutes of steady rowing at an effort where you can talk but not sing: in women aged about 66, 30 minutes three times a week raised fitness in 10 weeks.
- Intervals come later: our Norwegian 4x4 workout works on a rowing machine once the stroke is learned.
- "Stop if it hurts", warm up, and don't encourage others to overexert, as British Rowing's safety guide says. If you feel unwell, don't exercise.
- Chest pain, or feeling faint or very breathless while rowing: stop, and call 999 for chest pain that doesn't go away.
- Back pain that builds with rowing: shorten your sessions, check your technique, and see our back pain guide.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the rowing machine workout for beginners: set-up, technique and steady rounds take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 1 of its 4 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.