Do Rowers Provide a Good Workout?

Are you looking for a workout that is both challenging and fun? If so, you may want to consider rowing. Rowing is a great way to get a full-body workout, and it can be done indoors or outdoors.

But what about the calorie burn? Does rowing provide a good workout in terms of calorie burn?

The answer is yes! Rowing is a great way to burn calories. In fact, you can burn up to 600 calories in just


Rowers are becoming increasingly popular as a low-impact form of exercise that can help to improve cardiovascular fitness, strength, and endurance. Rowing offers a full-body workout and can be done indoors or outdoors. Many people strive to make the most of their time when working out, so it’s important to understand what makes rowing different from other forms of exercise. In this article we will examine why rowing provides an effective cardio workout, its potential benefits and drawbacks, and whether or not it is the best option for you.

Benefits of Rowing

Rowing is a great way to get a full body workout in a short amount of time. It works all of the major muscle groups and has been shown to be an effective way to lose weight and increase cardiovascular fitness. Additionally, rowing is low impact, so it is gentler on your joints than some other types of exercise. Let’s take a look at the various benefits of rowing.

Low Impact Exercise

Rowing is considered a low-impact exercise because it does not cause as much strain and stress on the body. The motion of rowing is actually very similar to walking, only that it occurs in the seated position, which puts less stress on your joints. Rowing also requires less power from the legs than some other forms of exercise and therefore reduces joint strain.

It is especially beneficial for those who may be suffering from a prior injury or have had joint surgeries and need something that does not require heavy lifting or straining of the joints. Additionally, roasting is advantageous for pregnant women due to its low-impact nature and the fact that it requires little adjustment over time as the exerciser’s weight increases.

Rowing can also be easily modified according to intensity; while rowing professionals may row at higher intensity levels, casual rowers can lower their exertion as needed in order to prevent any strain or damage. Rowers have full control over how hard they wish to train, making it an ideal sport for people with varying physical capabilities. Moreover, because most rowing machines are designed with adjustable seat heights, footboards and handlebar positions, anyone can adjust their positioning in order to get the most out of their workout session.

Improves Cardiovascular Health

Rowing provides an excellent full-body, low-impact aerobic exercise. Rowing activates your major muscles, including the quads, buttocks, hamstrings and core muscles; plus it is one of the few total body exercises that also develop the smaller muscle groups like your forearm and shoulder stabilizers. While in motion, these muscles work together to support stamina and strength development. Additionally, rowing works your cardiovascular system to improve blood circulation throughout your body to deliver oxygen for sustained energy production. As you raise and lower the resistance on your rower or boat’s oars, you increase heart rate where it has a much higher impact compared to running or biking at a constant rate. Depending on how vigorously you are rowing, you can quickly burn calories which helps with long-term weight loss goals when coupled with a balanced diet. Overall, rowing is the perfect activity for people looking to improve their overall health and fitness level with an intense exercise routine without straining or putting excess pressure onto their joints.

Strengthens Core Muscles

Rowing is often overlooked as a beneficial workout for improving your core muscles, despite its popularity for overall fitness and weight loss. The dynamic action of rowing builds strength, endurance and balance from head to toe. When you row, you use the muscles in your lower body and core to execute powerful and sustained strokes. This type of workout helps to improve posture, coordination and strength throughout the entire body.

Strengthening the muscles in your core can give you greater stability, protect against back pain, increase flexibility and improve upper body power for sports-specific activities such as skiing or rock climbing. As with all physical activity, it’s important to pay attention to form when rowing so that you’re engaging your back, abdominals and legs correctly during each repetition.

By performing a proper rowing stroke regularly, you will be able to target several major muscle groups that are essential components of an effective functional exercise program. During each pull on the oar handle, your legs, glutes (butt), back extensors (lower back), lats (back) abdominals and traps are all actively engaged. This targeted movement ensures that all these important muscle groups are receiving the training they need so that they will continue work together efficiently during daily activities such as carrying groceries or lifting children into car seats.

Burns Calories

Rowing is one of the best ways to help you reach your fitness goals. Rowing is low impact, meaning that it does not put excess stress on your joints, so it can be a good option for those who are recovering from an injury or trying to be gentle and protective of their body. As a full-body exercise, rowing provides an excellent cardiovascular workout in addition to providing strength and flexibility training when performed regularly. It also provides a great source of aerobic exercise, which helps boost heart health and can even reduce stress levels.

One of the primary benefits of rowing is its caloric burning potential — it torches calories more efficiently than running! In fact, according to research published in Sports Medicine, recreational rowers could burn an estimated 500 calories per hour while moderate-intensity recreational rowers could burn 600–700 calories per hour. Rowing has more than 8 times the calorie burning potential as cycling or walking at the same intensity level! This means that rowing can help you burn through fat stores quickly and effectively. That said, it’s important to remember that diet plays an important role in weight loss — you won’t be able to reach your goals if you don’t adopt healthy eating habits as well.

Disadvantages of Rowing

Rowing is a great way to get in a full-body workout and is an excellent way to work both the upper and lower body. However, like any other form of exercise, there may be some downsides to rowing that should be taken into consideration. Here, we will discuss some of the potential disadvantages to consider when evaluating rowing as a form of exercise.

Risk of Injury

One of the concerns with rowing is the number of injuries which can be sustained. As with any physical activity, incorrect technique and overdoing it can lead to injury. Being at a greater threat are older rowers due to loss of strength and muscle mass as people age. It’s important to be prepared for a rowing workout by starting slowly, using good technique and gradually increasing intensity as one becomes more comfortable with the motions. Rowing puts constant pressure on the knees, hands, arms and lower back; Pay attention to areas that bother you during or after rowing and seek professional help if pain is prolonged or intense. Taking rest days and supplementing your rowing days with other forms of physical activities can help avoid or detract from potential injuries resulting from an over-strenuous workout. Proper nutrition and hydration also contribute to successful results while decreasing the potential for injury; Make sure to fuel up before beginning each session according to your dietary requirements.


One of the biggest disadvantages associated with rowing is that it can be difficult to access a rowing machine or to participate in rowing activities. Rowing machines are usually only found in health clubs or gyms and they require some form of membership in order to use them. Even if you do have access, finding a good spot in the gym may prove challenging at times due to peak hours. Similarly, river travel for rowers is largely dependent on the availability of boats and canals as well as weather conditions. If these resources are not available, it may prevent people from participating in this form of exercise entirely. Furthermore, depending on where you live, there may be few options for participating in organized rower competitions or competitions at all – making it difficult to measure your fitness progress against those around you.


After considering all the aspects of training with a rowing machine, it is safe to say that it is indeed a great way to get full-body workout. It is low-impact, teaches proper breathing and pacing techniques, allows you to vary your routine depending on your goals, and can be done both indoors and outdoors.

However, if you are looking for a highly intensive cardio workout or are planning to compete at the professional level in rowing events, then it may be beneficial to consider joining an indoor rowing facility or an outdoor rowing club as these can provide expert instruction and tailored programs for serious athletes.

Overall, with its diverse range of benefits and convenience of use at home or in a gym, the rower provides one of the most comprehensive workouts available today.

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