How to Use a Rowing Machine for Strength Training (Yes, You Can!)
How to Use a Rowing Machine for Strength Training (Yes, You Can!)
Blog Article
If you think rowing machines are only good for cardio or calorie-burning marathons, you’re not alone. Most people overlook just how powerful these machines can be for building strength — not just endurance. But here’s the truth: a rowing machine, when used correctly, can become your full-body strength training ally.
Whether you’re short on time, space, or just prefer working out at home, learning how to use a rowing machine for strength training can seriously upgrade your fitness game.
Wait... Can You Really Build Strength on a Rowing Machine?
Yes. And not just in your legs — we’re talking back, shoulders, arms, and even your core.
Here’s why: every stroke on a rowing machine involves pushing with your legs, engaging your core, and pulling with your upper body. That combo recruits a large group of muscles all at once, making it a unique and efficient way to build functional strength.
It’s not the same as lifting a barbell, of course, but when you dial in your form and tweak the intensity, rowing can hit hard.
The Rowing Stroke: Your Strength-Building Foundation
A single rowing stroke breaks down into four key parts:
The Catch – Starting position, knees bent, arms extended.
The Drive – Push hard through your legs, engage your core, then pull the handle toward your chest.
The Finish – Lean slightly back, elbows tucked, handle just below your chest.
The Recovery – Reverse the motion, returning to the catch.
???? Pro Tip: To emphasize strength, slow it down. Think of the drive (the pull) as your “lift” — powerful and intentional. Then recover slowly, allowing your muscles to stay under tension longer.
Strength-Focused Rowing Workouts
Let’s break down some simple workouts that shift the focus from endurance to strength. You’ll want to lower your stroke rate (SPM) and increase resistance if possible (air, water, or magnetic, depending on your machine).
1. Power Intervals
Format: 30 seconds hard / 90 seconds easy
Goal: Focus on explosive, powerful strokes during work intervals.
Rounds: 8–10
Tip: Keep your stroke rate around 22–26, but push hard with each drive.
2. Heavy Leg Drive Drill
Format: 10 strokes max effort / 20 strokes light pace
Goal: Emphasize pushing with your legs — imagine you’re doing a leg press.
Duration: 10–15 minutes
3. Strength & Row Superset (Off-Row Mix)
Combine rowing with classic strength moves:
Row 250 meters (power strokes)
10 push-ups
10 squats or goblet squats
8 dumbbell rows (each side)
Repeat 4–5 rounds for a full-body burn.
Adjusting Resistance for Strength
If your rower lets you adjust resistance, here’s a quick guide:
Air Rowers (like Concept2): Adjust the damper setting (try 6–10 for strength work).
Magnetic Rowers: Increase resistance via the dial.
Water Rowers: Add more water (if possible) for heavier drag.
But remember: higher resistance doesn’t always mean better. Make sure your form stays strong, and you’re not just muscling through with your arms.
Mind-Muscle Connection Matters
Strength training isn't just about the weight — it's about intention. On the rower, focus on:
Driving through your heels, not just your toes.
Keeping your core braced through the stroke.
Squeezing your shoulder blades together at the finish.
These small cues can turn a standard row into a total-body strength session.
Final Tips to Maximize Strength Gains
Warm up properly. A few minutes of light rowing + mobility work goes a long way.
Don’t chase speed. Slower, stronger strokes are your friend.
Mix it up. Combine rowing with bodyweight or dumbbell exercises.
Track your power. Machines like Concept2 give a “Watts” output — aim to increase it over time.
Real Talk
Most people hop on a rower, set a random pace, and mindlessly zone out. But now you know better. If you treat the rower like a piece of strength equipment — with proper form, power, and control — it can rival some of the toughest gym sessions.
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