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Rowing machine - What is it good for?

27 February 2025

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FROM Lars Wichert

Rowing machine are becoming increasingly popular, and for good reason: they offer an effective full-body workout that promotes both strength and endurance, is easy on the joints and is ideal for training at home. But what exactly is a rowing machine good for? What advantages does it offer over other fitness equipment and how can it help you achieve your individual fitness goals?
In this article, you'll find out everything you need to know about rowing training - from the strain on your muscles and calorie consumption to improving your posture and mental strength.

Which muscle groups are trained when rowing?

One of the biggest advantages of a Rowing machine is that it works up to 85 % of the entire musculature. It is one of the few fitness machines that trains almost the entire body - in a natural, flowing movement.

Leg muscles - the drive starts here

  • Quadriceps (front thigh) - Responsible for leg extension and provides the main power in the rowing stroke.
  • Hamstrings (rear thigh) - Supports the flexion of the legs when rolling forwards.
  • Calf muscles - Stabilises the foot and supports the transfer of force to the stemming board.

 

Core muscles - stabilisation and power transmission

  • Abdominal muscles (rectus abdominis, obliques) - Keep the centre of the body stable and ensure a controlled recline.
  • Back extensor (erector spinae) - Stabilises the spine and prevents the upper body from slumping.

Upper body muscles - the pull brings the strength

  • Latissimus dorsi (broad back muscle) - The main pulling force for the rowing movement.
  • Trapezius muscle (shoulder and neck area) - Supports the stability of the shoulders.
  • Biceps & forearm muscles - Control the grip pressure and pull the arms towards the body.
  • Pectoral muscles (pectoralis major) - Supports stability in the shoulder.
This comprehensive muscle activation helps the Rowing machine not only helps build muscle, but also ensures a balanced posture.

Rowing as an effective cardio workout

A Rowing machine is not only a strength machine - it is also one of the most effective cardio machines of all.
 

Strengthen the cardiovascular system

Rowing, as a strength endurance sport, improves blood circulation, lowers blood pressure and strengthens the heart so that it works more efficiently. People with an increased risk of cardiovascular disease in particular benefit from regular sessions.
 

Calorie consumption when rowing

You burn up to 800 calories per hour when rowing due to the high level of muscle engagement. Calorie consumption depends on various factors. Intensity, body weight and age play a decisive role, which is why it can be more than 800 calories per hour, for example. Compared to other sports, rowing has a higher energy consumption with roughly the same physical effort:

What does medium intensity training mean?

Medium intensity describes a level of training that is strenuous but can be maintained over a longer period of time. In rowing, this usually means a 500 metre time of around 2:00 to 2:30 minutes, depending on the model and the individual performance level and resistance setting. The stroke rate (SPM) is usually between 18 and 24 strokes per minute, and the heart rate is in the range of 60-75 % of the maximum heart rate. This pace challenges the body but remains aerobic in nature, which means that mainly fat and carbohydrates are used as energy sources.
When running, a medium intensity corresponds to a pace of between 5:30 and 7:00 minutes per kilometre. It's fast enough to improve endurance, but not so intense that it switches exclusively to anaerobic energy production. Whilst you can talk in short sentences, a longer conversation will already be challenging. The heart rate is also between 60-75 % of maximum heart rate, making the workout particularly effective for basic endurance and fat burning.
When cycling, the average intensity corresponds to a speed of 20-25 km/h on flat terrain with a cadence of 80-100 revolutions per minute (RPM). Depending on the fitness level and type of bike, the power output is between 100 and 180 watts. As with rowing and running, the body is in the aerobic zone here. The same applies to cycling: short sentences can still be spoken, but a continuous conversation becomes difficult. This intensity is ideal for improving basic endurance, promoting fat metabolism and training consistently over a longer period of time.

Aerobic and anaerobic energy production - how your body provides energy

The body uses two main ways to generate energy: aerobically and anaerobically. During moderate exercise - such as basic endurance training - the body works aerobically, i.e. it obtains energy from fats and carbohydrates using oxygen. This enables an efficient and long-lasting energy supply, ideal for longer training sessions. However, if the intensity increases sharply, for example during sprints or high-intensity interval training, the body switches to anaerobic energy production. Here, energy is provided without oxygen from the stored carbohydrates (glycogen), which leads to a fast but limited supply of energy. The disadvantage: lactate is produced, which leads to muscle fatigue at high concentrations. While the aerobic system is crucial for endurance and fat burning, the anaerobic system enables short, powerful peak loads.

Joint-friendly training - ideal for all ages

Unlike running or playing sports, rowing is a low-impact sport - this means there is no impact on the knees, hips or back. This makes it ideal for:
 
  • People with joint problems
  • Overweight people who want to exercise in a way that is easy on the joints
  • Rehabilitation after injuries
 
Many physiotherapists use rowing as joint-friendly rehabilitation training to improve mobility and reduce pain.

Improve posture & strengthen back muscles

Elderly man moves the AUGLETICS rowing machine in a modern kitchen-living room

Back pain is a widespread problem in Germany: almost a third of the population, a good 26.2 million people, sought medical help for back pain in 2021 alone. A major factor in these complaints is insufficiently trained back muscles, which can lead to poor posture and chronic pain. Targeted training, especially with the rowing machine, can help here. Rowing not only strengthens the superficial but also the deeper back muscles, which leads to improved stability of the spine. The even use of large muscle groups optimises posture and reduces the risk of back problems. Regular training on the rowing machine can therefore make a decisive contribution to preventing and alleviating back pain.

To summarise, it can be said that rowing is ideal for:
 
  • Improve upright posture.
  • Strengthen the lower back.
  • relieve tension in the shoulders and neck.

 

The training specifically strengthens the muscles that are necessary for a healthy posture.

Rowing for weight loss & weight reduction

Rowing is one of the best sports for losing weight, as it not only burns a lot of calories but also boosts your metabolism. To give you an idea of how much exercise is needed for a meal or, for example, a pizza, here is a calculation:
 
  • How long do you have to row to burn a pizza?
    • One pizza (~850 kcal) = approx. 60-75 minutes of rowing at medium intensity.

 

  • Why is rowing better than jogging for losing weight?
    • Higher muscle activation = higher calorie consumption even after training.
    • No joint stress = longer endurance.

Mental benefits: stress reduction & increased concentration

Regular rowing can:
 
  • Reduce stress through the release of endorphins.
  • Increase concentration through rhythmic movements.
  • Promote mental stamina and improve general well-being.

 

Many people see rowing as a kind of active meditation that clears their head.

Comparison with other fitness equipment - Why the rowing machine is the best choice

The Rowing machine offers the greatest training effect per time unit, as it combines strength and endurance in one workout.

The AUGLETICS Eight Style stands out from other rowing machines thanks to its modern technology

A suitable Rowing machine for your training at home is the AUGLETICS Eight Style. It is the ideal choice for anyone looking for a high-quality, efficient and innovative rowing workout. Thanks to the advanced magnetic brake technology, it offers even and smooth resistance that can be optimally adapted to the individual training intensity. In contrast to conventional air or water resistance, the magnetic brake enables particularly quiet and low-maintenance training, making the device ideal for use in homes or offices. Another outstanding feature of the AUGLETICS Eight Style is the integrated Virtual Coach, which provides real-time feedback on technique and helps users to improve their movements. This not only increases the effectiveness of training, but also minimises the risk of injury due to incorrect posture. The device also has extensive training software that offers customisable programmes and detailed analyses. This allows both beginners and advanced rowers to optimise their training and achieve long-term progress. Thanks to the space-saving folding function, the rowing machine can be easily stowed away after training - perfect for small flats. Overall, the AUGLETICS Eight Style state-of-the-art technology, ease of use and thoughtful design to deliver a first-class rowing experience.

Conclusion: Why a rowing machine is the perfect choice for your fitness

A Rowing machine is far more than just another piece of fitness equipment - it offers one of the most effective forms of exercise for the whole body. It combines strength and endurance training, strengthens the cardiovascular system and promotes fat burning, while at the same time being easy on the joints. Especially people who suffer from back problems or are looking for a gentle alternative to running benefit from the smooth, flowing movement of rowing.
The AUGLETICS Eight Style stands out as an outstanding choice. Thanks to its innovative magnetic brake, it ensures even resistance and extremely quiet training. The integrated Virtual Coach helps to improve rowing technique and prevent injuries. With the wide range of training programmes, anyone, regardless of fitness level, can personalise their training and make steady progress.
Whether you want to lose weight, build muscle or simply improve your general fitness, a rowing machine is a worthwhile investment in your health. With a model like the AUGLETICS Eight Style you can be sure of state-of-the-art technology, maximum efficiency and a motivating workout that will get you in top shape in the long term.
To summarise, the following points are the plus points of training with the rowing machine:
 
  • Effective full-body workout with endurance and strength components.
  • Protects the joints & strengthens posture.
  • High calorie burning & ideal for fat loss.
  • Mental benefits for stress reduction & focus.
  • Versatile and suitable for all fitness levels.

 

Start today and experience for yourself how good rowing is for you!

About the author

Picture of Lars Wichert

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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