Why Indoor Rowing Might Be the Best Workout You are Not Doing

The Rise of the Rowing Machine

If you're searching for a workout that delivers real results without putting pressure on your joints, indoor rowing might just be the best exercise you're not doing. Once associated mainly with elite athletes and rowing clubs, rowing machines — also known as ergometers or "ergs" — have steadily become one of the most effective and efficient cardio machines in both home and commercial gyms.

What Is an Indoor Rowing Machine?

An indoor rowing machine simulates the motion of rowing on water. It features a sliding seat, footrests, a handle connected to a resistance mechanism, and usually a digital monitor to track performance. Each rowing stroke involves coordinated movements from your legs, core, and upper body, providing a full-body workout in one continuous, flowing motion.

The Full-Body Benefits of Rowing

What makes rowing machines so effective is their ability to work multiple muscle groups at once. Around 85% of your muscles are activated during a proper rowing stroke. While most people assume it’s all about arm strength, rowing is actually driven largely by the legs, with support from the core and upper body. This makes it an excellent way to build strength while also improving cardiovascular fitness.

Low Impact, High Reward

Rowing is also low-impact, making it a smart choice for people with joint concerns or those recovering from injury. The smooth, seated motion of the stroke places minimal stress on the knees, hips, and ankles — unlike high-impact activities such as running or jumping. It’s a workout that delivers high rewards with a low risk of strain or injury, especially when done with proper technique.

Burn Calories, Build Strength

Calorie burn is another area where rowing stands out. A moderately intense 30-minute session can burn between 200 to 400 calories depending on your body weight and effort level. Since it combines cardio and resistance training, it’s an incredibly efficient choice for those looking to lose fat and tone muscle simultaneously.

A Workout for the Mind Too

There are mental benefits too. Many people find the rhythm of rowing calming and meditative. As you settle into a consistent pace, the repetitive motion and focus on breathing can help clear your mind and reduce stress, similar to the effects of yoga or swimming.

Exploring the Different Types of Rowing Machines

Not all rowing machines are created equal, and there are several types available to suit different needs and budgets. Air rowing machines use a flywheel to create resistance, which increases the harder you row. This provides a dynamic and realistic rowing feel and is often the preferred choice in gyms and among professional athletes. Magnetic rowing machines, on the other hand, use magnetic braking systems for resistance. These are typically quieter than air rowers and are ideal for home environments where noise might be an issue.

Water rowers use a tank of water and paddles to create resistance, mimicking the feel of rowing on open water. They offer a smooth, natural motion and the relaxing sound of water, although they tend to be bulkier and require more maintenance. Finally, hydraulic rowers use pistons for resistance and are usually the most compact and affordable option. However, they may offer a more limited range of motion and a less realistic rowing experience.

Mastering Your Technique

To get the most from a rowing workout, proper form is essential. A rowing stroke is made up of four key phases: the catch, the drive, the finish, and the recovery. At the catch, you sit tall at the front of the machine with your knees bent, arms extended, and back straight. The drive begins with a push from the legs, followed by a lean back from the hips and a pull of the handle towards your chest. At the finish, your legs are straight, your torso is leaning slightly back, and the handle is just below your ribs. During the recovery, the sequence is reversed: extend your arms, lean forward, and finally bend your knees to slide back into position.

Common mistakes include relying too much on the arms instead of driving with the legs, rounding the back, and rushing through the stroke without control. Taking the time to learn and practise the correct technique will make your workouts more effective and reduce the risk of injury.

What to Consider When Buying a Rowing Machine

If you’re thinking of buying a rowing machine, there are several factors to consider. Your fitness goals will help determine the right type of machine. Competitive athletes might prefer air or water rowers for their realistic feel, while casual users may find a magnetic model more than sufficient. Consider your available space too — rowing machines can be long, and not all models fold for storage. Noise level may also be a concern, especially in flats or shared living spaces. Magnetic and hydraulic rowers are the quietest, while air and water models are louder due to their resistance mechanisms.

Price is another important consideration. Decide which features are essential for you — such as performance monitors, app connectivity, or ergonomic design — and choose the best machine within your budget. Look for a model with a reliable display that tracks your time, distance, stroke rate, and calories burned to help you monitor progress over time.

Getting the Most From Your Workout

To get the most out of your rowing machine, consistency is key. Start slow and focus on good form before increasing resistance or duration. As you become more comfortable, you can experiment with different training formats, such as steady-state rows for endurance, high-intensity intervals for fat burn, or technique drills to improve your efficiency. Many rowers come with built-in workouts or can be connected to fitness apps that offer guided sessions, challenges, or virtual races to keep things interesting.

Tracking your progress is a great way to stay motivated. Keeping a log of your distance, split times, and total sessions can help you stay accountable and see how far you’ve come. If you're looking for community support, consider joining an online rowing group or participating in virtual challenges — many platforms allow you to compare your performance with others around the world.

Why Rowing Deserves a Spot in Your Routine

Indoor rowing is one of the most effective, low-impact, and versatile forms of exercise available today. It offers a full-body workout that strengthens muscles, improves cardiovascular health, and burns calories quickly — all while being gentle on your joints. Whether you're an experienced gym-goer or just starting out, adding rowing to your routine could be the fitness breakthrough you’ve been waiting for.

So if you’re bored of your current workouts, short on time, or looking for something that combines cardio and strength training, it might be time to hop on a rowing machine. It could just be the best workout you’re not doing — yet.