For beginners, a rowing session should generally last between 20 to 30 minutes. This duration is sufficient to introduce newcomers to the correct form and technique without causing excessive fatigue. It's important for beginners to focus on building endurance and developing proper rowing habits while gradually increasing the duration and intensity of their workouts as their fitness levels improve. Adequate rest and recovery are also crucial to avoid overtraining or injury. Always listen to your body and consult with a coach or fitness professional if needed to ensure a safe and effective training regimen.
Best Rowing Machines of March 2025
1
Rating is 5 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
-
Choose YOSUDA: Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosed by more than 3,000,000 families and we will always stand behind our product
-
10× 10 Powerful Magnetic: Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. All stages users can get an effective workout whether you are a beginner or an advanced user
-
Dual Silent System: The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. You can enjoy your workout without worries anytime
-
Well Built & Long Lasting: Commercial quality and the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 48'' range of motion fits users from 4'5'' to 6'2'', suitable for family use
-
6-Types of Data Disply: The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or tablet on the holder to enjoy the videos or music
2
Rating is 4.9 out of 5
YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat
-
Revolutionary 180° Foldable Storage Design: Save space in your home with our innovative folding feature; The elegant beech wood finish adds a stylish touch, making it blend seamlessly with your home decoration
-
Robust 400 lbs Capacity: The YOSUDA water rowing machine, meticulously crafted from solid beech wood, offers exceptional durability and stability; Accommodating users up to 78.74 inches tall, it’s the perfect fit for nearly every member of your family
-
Never Worry Leaking Problem: The oversized tank of the folding rowing machine provides ample resistance for your workout; With patented sealing technology, no need to drain after use and no water leakage when stored upright
-
Full-Body Muscle Workout: Featuring an oversized water tank, this water rower delivers ample resistance; Each stroke engages 90% of your muscle groups; All stages users get an effective workout whether you are beginners or professionals
-
App Integration: Stay connected with the built-in Bluetooth receiver on our rowing machine; Wirelessly transmit all your workout data to your smartphone or tablet, transforming your training into an engaging and dynamic experience
3
Rating is 4.8 out of 5
Sunny Health & Fitness Compact Folding Magnetic Rowing Machine with LCD Monitor, Bottle Holder, 43 Inch Slide Rail, 285 LB Max Weight - Synergy Power Motion - SF-RW5801
-
ERGONOMIC FOOT PEDALS: Engage your quads as you propel your legs back and forth on the pivoting foot pedals with adjustable straps. Slip-resistant handlebar ensures secure grasp.
-
OVERSIZED SEATING: Large padded seating smoothly glides along with the 43 slide rail inseam. The heavy-duty frame holds 285 LBS. While stabilizers promote stability.
-
MAGNETIC TENSION: 16 Levels of tension ensure a versatile and challenging workout with virtually no maintenance.
-
FOLDABLE ROWER: Convenient folding rower machine folds upright. Great for smaller in home gyms.
-
SPM MONITOR: Check out all your fitness stats on the easy-to-read monitor displaying Scan, Time, Count, Calories, and Total Count.
-
NON-SLIP HANDLEBARS: Grasp the foam padded handlebar and begin your rowing workout. Slip resistant handlebar ensures a secure grasp.
4
Rating is 4.7 out of 5
Pooboo Magnetic Rowing Machine 360 LB Weight Capacity, Folding Rower with Combination Strength Exercise, Tablet Holder and Comfortable Seat Cushion, Rower for Home Use
-
Smooth Quiet Rower: Magnetic resistance system ensures smooth and quiet rowing. It is a very good choice for indoor exercise. You will NEVER disturb your families or roommates. Convenient folding rowing machine folds upright. Great for home storege
-
14 Levels Resistance: After January 8, 2023, Pooboo rowing machine Resistance has been updated, resistance increases again. The adjustable resistance ranges from level 1 to 14 is ideal for each training phase to enjoy your effective fitness experience
-
Large Monitor and Tablet Holder: The easy-to-read LCD monitor clearly displays your distance,rowing time, count, total count and calories. Tablet holder angle adjustable for a better view
-
Not Only A Rowing Machine: Combination Multifunctional-Trainer and rowing machine is our one-of-kind patented total body exercise machine. You can train your different body parts with this rowing machine, Target every muscle group, High-intensity workouts
-
Full-Body Muscle Workout: Besides rowing exercise, you can also do BENT OVER ROWING, CABLE SQUAT, CABLE LATERAL RAISE, BICEPS CURL, CABLE FRONT RAISE ect, more exercise ways waiting for you to explore
-
Support Bluetooth Connection to Fitness Apps: The monitor compatible with rowing machine app via bluetooth, more accurately monitor real-time exercise data, allowing you to adjust your exercise plan according to your exercise status
5
Rating is 4.6 out of 5
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, 53.4" Extended Slide Rail & Digital LCD Display - SF-RW5515
-
【TOTAL BODY WORKOUT】Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
-
【EXTENDED SLIDE RAIL】At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
-
【SUPREME COMFORT】Designed for effectiveness without compromising in comfort, its ergonomically crafted cushioned seat allows for extensive cardiovascular rowing workouts maximizing calories burned.
-
【CUSTOMIZABLE RESISTANCE】Achieve personalized intensity with our 8-level magnetic system. Easily adjust the knob for tailored difficulty, catering to all skill levels. Keep your workout impactful and challenging with this customizable feature.
-
【SPACE-EFFICIENT DESIGN】Optimize your space with our Rowing Machine. Its smart design lets you save floor space by folding the sturdy steel rail upright when not in use. Easily store it in tight spots like closets or corners, perfect for home gyms.
-
【SMOOTH & QUIET MAGNETIC RESISTANCE】Embrace the tranquility of our magnetic resistance system, offering silent and efficient workouts. Enjoy undisturbed exercise sessions, perfect for quiet environments, promoting wellbeing wherever you are.
-
【INTERACTIVE DIGITAL MONITOR】Stay motivated and track your progress with a user-friendly Digital Monitor with a clear screen that displays Time, Count, Calorie, Total Count, or Scan. Monitoring performance and allowing improvement with useful feedback.
6
Rating is 4.5 out of 5
Sunny Health & Fitness Compact Full Motion Rowing Machine, Full-Body Workout, Low-Impact, Extra-Long Rail, and 350 LB Weight Capacity – SF-RW5639
-
【FULL MOTION WORKOUT】This rower activates multiple muscle groups, including your legs, back, core, and arms, for a comprehensive exercise thanks to 360-degree full motion arms that mimic natural rowing form for a complete range of movement.
-
【350 LB WEIGHT CAPACITY & COMPACT】This rowing machine robustly accommodates all sizes yet its space-saving compact. The Digital Monitor tracks stroke rate, time, count, calories, and total strokes to simplify monitoring your rowing workout.
-
【REAL ROWING SIMULATION】Feel like you're rowing on water with the SunnyFit App, this machine's realistic rowing simulation for a more engaging and effective home workout.
-
【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
-
【COMFORT & STABILITY】Featuring an ergonomic padded seat with elevated, wider design for easy mounting, superior comfort, and no slipping during prolonged workouts. Paired with non-slip grip handlebars for added stability.
7
Rating is 4.4 out of 5
Sunny Health & Fitness Smart Compact Adjustable Rowing Machine, 12 Levels Adjustable Resistance, Complete Body Workout, Connect via Bluetooth with Exclusive SunnyFit App - SF-RW1205SMART
-
【FULL BODY WORKOUT】Complete body workout that engages all major muscle groups with the smooth, hydraulic resistance that targets legs, glutes, back, arms, shoulders, and core. The low-impact rowing motion works your whole body.
-
【FREE CONNECTED APP】 Enjoy FREE access to the SunnyFit App with every Sunny Health & Fitness product—no membership fees! Dive into 1,000+ trainer-led workouts, explore 10,000+ virtual scenic tours, track progress, challenge others, and much more!
-
【COMPACT & LIGHTWEIGHT】The portable design maximizes storage for convenience. The rower takes up minimal space for hassle-free storage when not in use. Weighing only 22.4 LB, it is light enough to carry from room to room or transport in a car.
-
【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
-
【INTEGRATED DEVICE HOLDER】A convenient spot to securely hold your phone, allowing you to stay motivated and entertained during your workout while monitoring your progress on the digital display.
-
【QUICK & EASY ASSEMBLY】Made to be user-friendly in operation and assembling. No complicated installation or setup required, simply attach the stabilizer bars, seat, foot pedals, and monitor mount with the included instructions. Assembling time: less than 5 minutes.
8
Rating is 4.3 out of 5
Feierdun Compact Adjustable Rowing Machine for Home 300LBS Weight Capacity with 12 Levels of Resistance for Complete Body Workouts Foldable Hydraulic Rower for Home
-
【Full Body Workout】 The Feierdun Rowing Machine offers a complete body workout that targets legs, glutes, back, arms, shoulders, and core with smooth, hydraulic resistance. The low-impact rowing motion engages your entire body for maximum results.
-
【Compact & Portable】 The compact and portable design maximizes storage space for easy, hassle-free storage. Weighing only 22.4 lbs, it’s lightweight enough to move from room to room or transport in your car, perfect for workouts anywhere.
-
【Ergonomic Design】 The ergonomic design of the seat and track range ensures maximum comfort, fitting your body’s natural movement. The machine reduces stress on the back and knees, making it perfect for long-term use.
-
【Quick & Easy Assembly】 Feierdun Rowing Machine is designed for easy setup. No complicated installation—simply follow the instructions to attach the stabilizer bars, seat, foot pedals, and monitor mount in under 5 minutes.
How to start a rowing workout for beginners?
Starting a rowing workout as a beginner can be an excellent way to improve your cardiovascular fitness, strength, and endurance. Here’s a step-by-step guide to help you get started safely and effectively:
Equipment:
- Rowing Machine (Ergometer): Make sure it’s adjusted to your body and set to a manageable resistance level.
- Clothing: Wear comfortable, form-fitting workout clothes and sneakers to prevent anything from getting caught in the machine.
Steps to Start:
- Setting Up:
Adjust the damper setting on the side of the flywheel. As a beginner, you should set it between 3-5. This setting controls the resistance you’ll feel during your workout.
Adjust the foot straps so that they are snug over the widest part of your feet.
- Learn the Basic Technique:
Catch Position: Sit at the front of the machine with knees bent, shins vertical, arms extended, and torso leaning slightly forward.
Drive: Push through your heels to extend your legs while keeping your arms straight. Gradually, lean back slightly at the hips.
Finish: Once your legs are fully extended, pull the handle to your lower ribs with elbows going past your sides, keeping your shoulders relaxed.
Recovery: Extend your arms out first, then hinge forward at the hips, followed by bending your knees to glide back to the catch position.
- Warm-Up:
Start with a 5-10 minute warm-up at a gentle pace to get accustomed to the machine and prepare your body.
- Workout Plan:
Duration: Aim for about 20-30 minutes at the start. As you become more comfortable, you can gradually increase this time.
Intensity: Use a moderate pace, focusing on maintaining proper form rather than speed.
Intervals: Start with short intervals of rowing followed by rest, such as 2 minutes of rowing and 1 minute of rest. Repeat for a total of 5-8 intervals.
- Cool Down:
Spend 5-10 minutes cooling down with a slower pace, focusing on stretching out your muscles and relaxing your body.
- Stretching:
After your session, stretch your major muscle groups, including your legs, back, arms, and shoulders, to aid recovery.
Safety and Tips:
- Listen to Your Body: Avoid overexertion, especially when you’re just starting.
- Proper Hydration: Keep water available and stay hydrated throughout your workout.
- Form Over Speed: Focus on mastering the correct form to prevent injury and maximize efficiency.
- Regularity: Aim to row 2-3 times a week to build a solid foundation.
Remember, consistency and form are key components of gradually improving your rowing fitness as a beginner. As you progress, you can explore more varied workouts or join a class to enhance your technique and challenge yourself further.
What is the ideal rowing stroke rate?
The ideal rowing stroke rate can vary depending on several factors, including the type of rowing, the skill level of the rowers, and the specific goals of a training session or race. Here are some general guidelines:
- Recreational Rowing: For beginners or those rowing recreationally, a stroke rate of 18-22 strokes per minute (spm) is common. This allows rowers to focus on technique and develop a good understanding of the rowing motion.
- Training: During training, rowers might use a variety of stroke rates depending on the workout's intensity. Lower rates such as 18-24 spm can be used for steady-state endurance workouts, while higher rates like 26-32 spm might be used for higher intensity intervals.
- Competitive Rowing: In a racing context, stroke rates are generally higher. For 2000-meter races, competitive rowers often start with a high stroke rate of 40-44 spm at the start, may settle into a mid-race rate of 32-36 spm, and then increase again during the final sprint.
- Indoor Rowing: On rowing machines, the stroke rate can also vary based on workout type. Endurance pieces might be rowed at 20-24 spm, while high-intensity intervals could see rates climb to 30 spm or more.
It's important for rowers to work on efficiency and power per stroke rather than just increasing the stroke rate. Coaches often emphasize the quality of each stroke, ensuring that rowers are maximizing their power and maintaining good technique.
How to build endurance with rowing?
Building endurance with rowing involves both on-water and indoor training. Here are some tips to help you improve your endurance:
- Consistent Training Schedule: Aim to row regularly, at least 3-5 times a week. Consistency is key for building and maintaining endurance.
- Gradual Progression: Start with shorter sessions and gradually increase the duration and intensity of your workouts as your fitness improves.
- Mix of Intensities: Incorporate a mix of long, steady-state sessions at a moderate pace and interval training with varying intensities to improve cardiovascular endurance.
- Proper Technique: Ensure you have the correct rowing technique to maximize efficiency and reduce the risk of injury. Good technique can help conserve energy over longer distances.
- Cross-Training: Engage in complementary activities like running, cycling, or swimming to enhance overall cardiovascular fitness and build endurance.
- Strength Training: Include strength training exercises focusing on the legs, core, and upper body 2-3 times a week to improve muscle endurance and power in your rowing stroke.
- Recovery: Factor in rest and recovery days to allow your body to adapt and prevent overtraining.
- Nutrition and Hydration: Maintain a balanced diet rich in carbohydrates, proteins, and healthy fats, and stay well-hydrated to fuel your workouts and aid recovery.
- Monitor Progress: Keep track of your workouts and progress. Use a rowing machine's data analytics or a fitness tracker to measure improvements in distance, speed, and heart rate.
- Set Goals: Establish specific, achievable goals to stay motivated and focused on improving your endurance.
By incorporating these strategies into your rowing regimen, you can effectively build endurance and improve your overall rowing performance.
How to maintain balance in a rowing boat?
Maintaining balance in a rowing boat is crucial for safety and efficiency. Here are some tips to help you stay balanced:
- Center of Gravity:
Keep your body centered in the boat. Avoid leaning too far to one side.
Sit up straight and engage your core muscles to stabilize your body.
- Seat Position:
Ensure your seat is set at the correct position. It should be comfortable for you to move back and forth smoothly.
- Leg Pressure:
Apply even pressure with your legs on both sides. Uneven pressure can cause the boat to tip.
- Oar Technique:
Keep oars at a consistent and even depth in the water.
Synchronize movements with other rowers if you’re in a multi-person boat.
- Stroke Evenly:
Practice smooth, controlled strokes without abrupt movements.
Ensure each stroke’s power is consistent to prevent the boat from leaning.
- Body Movement:
Coordinate the movement of your arms, legs, and back.
Maintain rhythm; use your legs for power, back for follow-through, and arms for final drive.
- Eyes on the Horizon:
Keep your eyes looking forward or towards the horizon, which helps maintain straight posture and balance.
- Practice:
Spend time practicing balance on calm waters before tackling more challenging conditions.
Perform balance drills to improve stability and control.
- Boat Set-up:
Ensure the boat is rigged and set up properly to your specifications.
- Communication:
In team rowing, communicate effectively with crew members to coordinate movements and maintain balance.
Balance improves with practice and experience, so don’t get discouraged if it’s challenging at first. Gradually, you’ll gain the necessary stability and confidence.
