9 Surprising Benefits of Using a Rowing Machine: Ready to Row?

Are you tired of workouts that are tough on your knees or hard to stick with? One of the key benefits of using a rowing machine is it gives you both cardio and strength training in one low-impact exercise.

In this post, you’ll learn how indoor rowing can boost heart health, improve posture, trim belly fat, and even lift your mood. Ready to row?

Full-Body Workout

Rowing machines work almost every muscle in your body at once. Your arms pull, legs push, and core stays tight through each stroke.

Engages arms, legs, back, and core

The Tousains 3 in 1 rowing machine tones your whole body in one seamless motion. Your arms pull against steady pressure, your legs push forward, and your core tightens for stability.

This smooth action fires up multiple muscle groups simultaneously—arm muscles like your biceps and triceps, leg muscles like your quads and hamstrings, back muscles including lats and deltoids, along with your abdominal muscles.

After just 20 minutes on this machine, I felt soreness in muscles I never knew I had!

A rowing machine doesn’t just train parts of your body – it trains how your body works together as one powerful unit.

Most cardio exercises mainly challenge the lower body muscles, but rowing requires upper body strength too. The drive phase involves around 60% leg power, 20% core stability, and about 20% arm strength, making it uniquely balanced among cardio machines.

All your muscles team up naturally, improving joint strength without the rough pounding that running or jumping can cause.

Low-Impact Exercise

Rowing machines offer a gentle workout that won’t stress your knees, hips, or ankles like running does—perfect for people with joint issues or those recovering from injuries who still want to burn serious calories and build muscle…

Ready to discover how this smooth exercise can transform your fitness routine?

Gentle on joints and suitable for all fitness levels

A rowing workout gently exercises your body without hurting your joints. Unlike jumping or jogging, the smooth, sliding movement reduces stress on your knees, hips, and ankles. That’s why indoor rowing machines are great for women at any age or fitness level.

Many people with joint pain or arthritis get relief from rowing—it helps joints move better without uncomfortable pressure. The seated setup fully supports your weight, letting you gain strength safely.

According to Tousains, using proper form matters a lot—good technique keeps your workout injury-free and maintains healthy posture.

Don’t think low-impact exercise means fewer results—rowing gives you powerful aerobic exercise that’s gentle on your body. Beginners, older adults, and anyone with health issues can comfortably enjoy this whole-body fitness routine.

Each rowing session builds strength and endurance without causing joint pain, something common in high-impact exercises. Plus, you fully control the resistance and speed—this way each workout meets your individual fitness goals.

Cardiovascular Benefits

Rowing works your heart like a muscle, making it stronger with each stroke. Your blood pumps more oxygen to your body, which cuts the risk of heart disease and boosts your overall health.

Promotes heart health and endurance

Your heart gains major benefits from rowing. During rowing workouts, your heart pumps blood harder and more effectively around your body. Over time, this cardio exercise helps build a stronger cardiovascular system.

Even the American Heart Association supports activities like rowing to keep your heart healthy. With consistent rowing, your cardiac output gets better, lowering your risk of heart disease.

Many women say rowing helps them tackle daily tasks more easily, thanks to improved endurance.

Exercise is medicine for both body and mind.

Studies prove rowing also gives your mental health a boost. A 2022 review from JAMA Psychiatry found just two hours of exercise each week lowers the risk of depression. This makes rowing perfect for women looking after both their physical and mental health.

The smooth rhythm of rowing often feels relaxing—even as you’re getting an intense workout. Plus, unlike other cardio machines, a rowing machine engages several muscle groups simultaneously, providing a powerful, efficient workout.

Plenty of muscle mommy fans celebrate rowing for giving them both strength and cardio results.

Calorie Burning and Weight Management

Rowing machines burn more calories than most gym tools because they work your whole body at once. A single 30-minute session can torch up to 300 calories while building muscle that keeps your metabolism high all day.

Effective for burning calories and reducing body fat

Using a rowing machine helps you burn serious calories. Just one session melts away fat as your arms, legs, and core push against resistance. The exact calories burned depend on your body size, rowing intensity, and the type of machine used.

Real magic happens when you pair rowing with healthy eating habits. Eating plenty of whole foods and rowing regularly creates the ideal combination for fat burning. Plenty of women notice rowing helps them trim stubborn belly fat, especially if they track calories daily.

Setting the right move goal to lose weight can further ramp up your progress. Because rowing works your entire body, you keep scorching calories even after leaving the machine.

Improved posture from regular sessions helps you instantly appear slimmer, too.

Improved Posture and Balance

Rowing builds strong back muscles that help you stand tall and sit straight, fixing the hunched posture many of us get from desk jobs—click below to learn how this simple exercise can ease back pain and make you look taller!

Strengthens back muscles and enhances alignment

Rowing works 86% of your muscles—especially your back. This makes it ideal for correcting poor posture, something many women deal with daily. With every stroke, your scapular muscles grow stronger, guiding your shoulders into a healthier alignment.

This movement trains your body to hold correct posture during workouts and long after the session ends.

Better posture isn’t just about appearance—it also improves comfort. According to expert Neil Bergenroth, proper rowing form allows you to achieve a “skeletal hang”. This position lines your bones up perfectly, easing the pressure off your joints.

Regular rows help fix muscle imbalances that often lead to back pain, improving your body’s natural alignment. Plus, it’s gentle on your joints, protecting your body while still helping you build needed strength.

Mental Health Boost

Rowing machines offer more than just physical gains – they can lift your mood and ease your mind. Studies show that regular rowing sessions cut stress levels and boost happy brain chemicals, giving you a mental edge along with those toned muscles.

Reduces stress and improves mood

Rowing does more than strengthen your body. The steady, rhythmic movements gently soothe your mind and ease stress levels. Many women say just 20 minutes on a rowing machine boosts their mood even more than a fresh cup of coffee.

Exercise releases natural feel-good chemicals, which help reduce symptoms of anxiety and depression. Studies confirm that regular rowing sessions improve your brain’s ability to handle stress, enhancing the function of the hypothalamus-pituitary-adrenal axis.

The steady rhythm of rowing creates a meditative state that washes away daily stress.

Mental wellness benefits from rowing go beyond your exercise session itself. This full-body activity naturally helps you practice mindfulness, as you concentrate your attention on breathing and movements.

Plenty of women notice clearer thinking and better sleep after making a habit of indoor rowing. Luckily, rowing machines let you enjoy these perks anytime, all year round, keeping your mind healthy through consistent physical activity.

Next up—we’ll cover how indoor rowers can support both your intense workout sessions and gentler recovery days.

Versatility in Workouts

Rowing machines offer a range of workout options from gentle recovery sessions to intense HIIT training. You can switch between steady-state cardio and sprint intervals on the same equipment, making it perfect for days when you need to push hard or take it easy.

Suitable for both high-intensity and recovery sessions

Rowing machines are ideal fitness solutions for women with packed schedules. They offer flexibility—one machine adapts easily from vigorous sweat sessions to relaxed recovery workouts.

Fitness coach Chris Dempers highlights rowing as a perfect choice for tough training and gentler rest days. I love picking a rapid 15-minute high-intensity interval workout on days when I’m rushed for time.

These quick sessions burn serious calories and engage roughly 80 percent of my body’s muscles. On another day, I might take it slow, rowing at a comfortable pace to ease muscle recovery without stressing my joints.

This versatile approach allows busy women to match their workouts to their energy and daily fitness needs. The machine that pushes you to get rid of dad bod also lets you enjoy gentle motion on quieter days.

Convenience and Accessibility

Rowing machines fit into small spaces at home, making them perfect for busy people who want to skip the gym but still get a great workout – grab your rowing machine today and start seeing these nine amazing benefits for yourself!

Fits into home gyms and small spaces

Rowing machines make an ideal addition to your home fitness area—no matter how small the space. Most models fold neatly after your workout, and surprisingly, they take up even less room than a typical chair.

Popular choices like the NordicTrack and Peloton Row easily fit into cramped apartments, spare rooms, and cozy corners of your living room. This total-body workout equipment won’t force you to rearrange your entire home just to fit it in.

Their compact design also helps you save money compared to larger traditional gym machines. Plenty of women notice they’re spending less cash over time by skipping costly gym memberships and pricey fitness classes.

Even with its smaller footprint, a rowing machine still provides full access to on-demand workouts and instant performance feedback right through the easy-to-use built-in screens. Your compact home gym setup can give you impressive results by using one simple, convenient piece of cardio equipment.

How Will This Fitness Trend Evolve in 2025?

Fitness experts expect rowing machines to keep gaining popularity in 2025. Every year, the ACSM health and fitness report identifies the top 20 fitness trends, and rowing remains near the top.

Since the 2018 World Indoor Rowing Championships, interest in indoor rowing has steadily grown. Social media fitness influencers regularly showcase their rowing skills online, inspiring many newcomers to give it a try.

At gyms, ergometers now get prime locations instead of hidden corners. With combined cardio and strength workouts in one easy-to-use machine, rowing makes sense for busy women looking for quick, effective exercise options.

Next year, smart technology will transform how users exercise on rowing machines. Upcoming ergs will measure more than time or distance—they’ll track heart rates, suggest personalized interval workouts, and help users correct their form.

Online virtual classes allow friends to row together from home, making exercise more fun and social. Many women shy away from high-impact training because of joint soreness or fracture risks.

Rowing neatly avoids these problems while still providing workouts that burn fat and tone muscles. Improved posture is another growing benefit. With remote work becoming so common, more people suffer posture issues from long days sitting at home desks.

Rowing helps address and correct these concerns, offering a practical workout that women find both convenient and effective.

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