Best Rowing Machines for Combined Strength and Endurance Training to Buy in October 2025
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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TRUSTED BY 3M+ FAMILIES, YOSUDA GUARANTEES TOP-QUALITY HOME FITNESS.
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ENJOY A WHISPER-QUIET WORKOUT WITH OUR ADVANCED DUAL SILENT SYSTEM.
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EASY 25-MIN ASSEMBLY; USER-FRIENDLY DESIGN FITS ANY HOME SPACE.
Water Rowing Machine for Home Use, WENOKER Wooden Foldable Rower Machine with Dedicated Monitor & Bluetooth APP, Large Water Tank & Comfortable Seat for Immersive Water Rower, 350LBS Weight Capacity
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ENGAGE 90% OF MUSCLES: ADJUST RESISTANCE FOR ALL SKILL LEVELS EASILY.
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SPACE-SAVING DESIGN: FOLDS 180° AND MOVES EFFORTLESSLY WITH BUILT-IN WHEELS.
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DURABLE & COMFORTABLE: SOLID WOOD SUPPORTS 350LBS; ERGONOMIC SEAT ENSURES COMFORT.
Concept2 RowErg Indoor Rowing Machine - PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage
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INTEGRATED DEVICE HOLDER: STAY CONNECTED WHILE YOU ROW!
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PERFORMANCE MONITOR 5: TRACK PROGRESS WITH ACCURATE DATA!
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COMPACT DESIGN: EASILY STORE AND MOVE WITH CASTER WHEELS!
Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S
- MAXIMIZE WORKOUTS WITH MERACH APP & KINOMAP INTEGRATION!
- ENJOY QUIET WORKOUTS WITH OUR MAGNETIC FLYWHEEL TECHNOLOGY!
- STABLE DESIGN SUPPORTS UP TO 350 LBS FOR ALL FITNESS LEVELS!
Hartwares Rowing Machines for Home, Foldable Magnetic Rowing Machines with 77 LBS High Resistance, 16 Levels Adjustable, Quiet Rower Machine for Home Use App Compatible, Max 300 LBS Weight Capacity
- WHISPER-QUIET OPERATION: EXERCISE ANYTIME WITHOUT DISTURBING OTHERS.
- 16 RESISTANCE LEVELS: PERFECT FOR ALL FITNESS LEVELS, FROM BEGINNER TO PRO.
- SMART APP CONNECTIVITY: TRACK PROGRESS AND CUSTOMIZE YOUR FITNESS JOURNEY.
WENOKER Rowing Machine, Magnetic Rowing Machine for Home, Upgraded 32-Levels Quiet Resistance with Smart Electronic Knob, 350 LBS Weight Capacity, Compact Rower Machine Easy Assembly, App Supported
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32 RESISTANCE LEVELS FOR ALL FITNESS LEVELS ADAPTS FOR BEGINNERS OR PROS, ENSURING EFFICIENT WORKOUTS.
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REAL-TIME FITNESS TRACKING WITH LCD DISPLAY MONITOR YOUR PROGRESS: TIME, DISTANCE, SPEED, AND MORE.
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COMPACT DESIGN & EASY MOBILITY SPACE-SAVING STORAGE WITH TRANSPORT WHEELS FOR CONVENIENCE.
YOSUDA Air Magnetic Rowing Machine for Home, Dual Air & Magnetic Resistance with 8-Level, Smart APP, Rotatable Device Holder, Ergonomic Seat, and Easy Storage
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DUAL RESISTANCE TECHNOLOGY: ENJOY SMOOTH, FULL-BODY WORKOUTS WITH AIR & MAGNETIC RESISTANCE.
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INSTANT INTENSITY CONTROL: ADJUST RESISTANCE MID-STROKE FOR SEAMLESS WORKOUT FLOW.
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SMART CONNECTIVITY: TRACK PROGRESS VIA BLUETOOTH WHILE STAYING ENTERTAINED.
Rowing Machine, WENOKER Magnetic Rower for Home with 350LB Weight Capacity, Whisper Quiet Resistance, LCD Monitor & Tablet Holder, Comfortable Seat Cushion, Compact Space-Saving Design
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WHISPER-QUIET ROWING: ENJOY <30DB OPERATION, PERFECT FOR APARTMENTS.
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ERGONOMIC COMFORT: CUSTOMIZABLE FOR USERS 4'5 TO 6'2; FAMILY-FRIENDLY DESIGN.
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TRACK PROGRESS EASILY: LCD MONITOR RECORDS WORKOUTS, PLUS TABLET HOLDER INCLUDED.
MERACH Rowing Machines for Home, Adjustable Air Resistance Professional Indoor Rowing Machine, Ergonomic Comfort Seat, Performance Monitor and Device Holder, Easy Storage
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FULL-BODY LOW-IMPACT WORKOUT: ENGAGE 86% OF MUSCLES IN JUST 20 MINUTES!
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10-LEVEL AIR RESISTANCE: TAILOR WORKOUTS UP TO 110 LBS FOR EVERY INTENSITY.
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SPACE-SAVING DESIGN: QUICK ASSEMBLY & FOLDABLE FOR EFFICIENT STORAGE!
Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)
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FULL-BODY WORKOUT: LOW-IMPACT ROWING FOR ALL FITNESS LEVELS.
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SMART TECH INTEGRATION: CONNECTS WITH 40+ APPS FOR TRACKING PROGRESS.
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EASY STORAGE & MOBILITY: FOLDS IN TWO; INCLUDES WHEELS FOR CONVENIENCE.
Yes, you can use a rowing machine for both strength and endurance training as it provides a full-body workout that engages multiple muscle groups. When you row, you work your legs, core, and upper body, making it an effective tool for building strength. By adjusting the resistance level on the machine, you can increase the intensity of your workout to focus more on muscle-building. For endurance training, you can row for longer durations at a steady pace, which enhances cardiovascular fitness and stamina. Rowing helps improve both muscular and aerobic endurance because it requires continuous, rhythmic movement. Whether you aim to enhance your strength or improve your endurance, the rowing machine can be a versatile addition to your fitness routine, offering the benefits of both cardiovascular exercise and resistance training.
What is interval training on a rowing machine?
Interval training on a rowing machine involves alternating between periods of high-intensity rowing and periods of lower-intensity rowing or rest. This type of workout is designed to improve cardiovascular fitness, increase strength and endurance, and burn calories efficiently. Here's a breakdown of how it typically works:
- Warm-Up: Start with a 5-10 minute warm-up at a comfortable pace to prepare your body and muscles for more intense exercise.
- High-Intensity Intervals: Row at a vigorous pace or resistance for a set period (e.g., 30 seconds to 2 minutes). The goal is to significantly elevate your heart rate and push yourself close to your maximum effort.
- Low-Intensity Intervals or Rest: Follow the high-intensity interval with a period of lower-intensity rowing or complete rest. This could last anywhere from 1 to 3 minutes and is meant to allow partial recovery while keeping your body moving.
- Repeat: Alternate between high-intensity and low-intensity/rest intervals for the duration of your workout, which can last from 15 to 30 minutes or more, depending on your fitness level and goals.
- Cool Down: End your workout with a 5-10 minute cool-down at a gentle pace to help your body transition back to a resting state.
Benefits of interval training on a rowing machine include improved cardiovascular health, increased muscle endurance, efficient calorie burning, and shorter workout times compared to steady-state rowing. It also adds variety to workouts, which can help maintain motivation and prevent plateaus. Always listen to your body and adjust the intensity and duration of intervals as needed to match your fitness level.
How to track progress with a rowing machine?
Tracking progress with a rowing machine is an excellent way to stay motivated and ensure you're meeting your fitness goals. Here are some methods to effectively monitor your progress:
- Set Clear Goals: Define what you want to achieve with your rowing workouts, such as improving endurance, increasing stroke rate, or losing weight.
- Use a Performance Monitor: Most rowing machines come with a monitor that tracks various metrics like distance, time, strokes per minute (SPM), calories burned, and split times (time per 500 meters). Regularly check these metrics to see improvements over time.
- Track Distance and Time: Record your total rowing distance and the time it takes to row that distance in each session. Aim to gradually increase your distance or decrease the time for a given distance.
- Monitor Stroke Rate: Pay attention to your strokes per minute (SPM). Try to maintain a consistent stroke rate to build stamina and improve technique.
- Keep a Workout Log: Maintain a journal or use a digital app to log your workouts. Note down the date, distance, time, SPM, and any other relevant data. Review your logs weekly or monthly to track trends and spot areas for improvement.
- Use Fitness Apps: Many fitness apps can connect with your rowing machine’s monitor via Bluetooth to help track data and provide insights. Some popular apps include Strava, Rowing Coach, and ErgData.
- Join Online Challenges: Participate in online challenges or virtual races. They provide a platform to gauge your skills against others and stay motivated.
- Regular Fitness Tests: Perform standardized tests, such as a 2,000-meter row, to measure your capacity and endurance. Try to improve your time with each test.
- Track Your Heart Rate: Use a heart rate monitor to ensure you’re working at the right intensity. Track your heart rate recovery after your workouts as well to monitor cardiovascular improvement.
- Take Progress Photos and Measurements: While not directly related to rowing performance, taking photos and measuring body changes can provide additional motivation and context for your overall fitness progress.
- Evaluate Technique Improvements: In addition to physical metrics, consider filming your rowing sessions to analyze and improve your technique, which can lead to better efficiency and performance.
By consistently tracking these aspects, you can get a comprehensive view of your progress and make well-informed adjustments to your rowing workouts.
How to use a rowing machine for high-intensity interval training (HIIT)?
Using a rowing machine for high-intensity interval training (HIIT) is an excellent way to boost cardiovascular fitness, burn calories, and build muscle strength. Here’s a step-by-step guide to using a rowing machine for HIIT:
- Warm-Up: Start with a 5-10 minute warm-up at a moderate pace to get your blood flowing and muscles prepared. Focus on maintaining good form and gradually increase your intensity.
- Plan Your Intervals: Decide on your work and rest intervals. A common HIIT structure is 30 seconds of high-intensity rowing followed by 30 seconds to 1 minute of rest or low-intensity rowing. Depending on your fitness level, you can adjust the duration of each phase.
- Set Up the Machine: Adjust the damper setting to find a balance that suits your strength and fitness level. A setting between 3 and 5 mimics being on the water. Ensure that the foot straps are secure but comfortable.
- High-Intensity Phase: Row as fast and hard as you can. Your strokes per minute will generally be higher during this phase. Focus on maintaining proper form: legs first, then body, then arms during the drive, and reverse order during the recovery. Engage your core and keep your back straight to prevent injury.
- Rest or Low-Intensity Phase: You can either stop rowing and rest completely or continue with very light rowing to help your body recover. Use this time to catch your breath and ensure you’re ready for the next high-intensity phase.
- Repeat Intervals: Beginners might start with 5-10 intervals, while more advanced rowers might aim for 15-20. Adjust the number of intervals based on your fitness level and goals.
- Cool Down: After completing your intervals, spend another 5-10 minutes rowing at a low pace to cool down. This helps gradually bring your heart rate back to normal and reduces muscle stiffness.
- Stretching: Finish your session with some stretching, focusing on your legs, back, shoulders, and arms to help prevent stiffness and improve flexibility.
Additional Tips:
- Monitor your heart rate to ensure you are reaching a high-intensity level during work phases.
- Focus on breathing techniques to maintain endurance throughout the workout.
- Stay hydrated and listen to your body to prevent over-exertion.
- Gradually increase intensity and duration as your fitness level improves.
HIIT on a rowing machine can be very demanding, so it's important to pay attention to your body’s signals and progress at a comfortable and safe pace.