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Rowing machine training at home: tips, plans and technique

21 November 2024

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FROM Flavio Holstein

Training on the Rowing machine is a real insider tip for anyone looking for an effective full-body workout that combines strength and endurance. And it's not just about the physical benefits - rowing also gets you mentally on track. But what makes a good rowing machine workout, how do you optimise it and what should you pay attention to? In this article, you'll find out everything you need to know to get off to a good start with your rowing machine

Why training on the rowing machine is ideal

Rowing is much more than just sitting and pulling. It is one of the most efficient training machines of all, as it works almost 85 % of your muscles at the same time. From your legs and core to your arms and shoulders - your whole body works together in harmony.

 

Another advantage is that it is easy on the joints. Unlike many other sports, such as running or jumping, rowing hardly puts any strain on your joints. Instead, you move in a flowing rhythm that not only harmonises your body, but also your mind. No wonder many people describe rowing as meditative.

 

But perhaps the most important point: with a Rowing machine you can train anytime and anywhere. Whether in the morning, at lunchtime or in the evening - you are independent of the weather or gym opening times. Simply get on, start rowing and achieve your fitness goals.

03 Test

What training on the rowing machine can look like

You don't need hours of sessions to see results. Already 20 minutes of training, three times a weekcan make a noticeable difference. The key lies in regularity and the right mix of intensity and technique.

 

An example of an effective training session could look like this:
 
  • 5 minutes warm-upRow at a relaxed pace to warm up your muscles and slowly increase your heart rate.
  • 15 minutes main trainingVary between steady endurance training and short intervals. For interval training, for example, you can row at full throttle for 30 seconds and then continue at a moderate pace for one minute.
  • 5 minutes cooldownTo finish, row at a relaxed pace again and slowly lower your heart rate. Complete the cool-down with a few stretching exercises for your back, legs and shoulders.

 

These short but intensive sessions are perfect for anyone who has little time but still wants to achieve maximum results. The advantage: you can customise your training - regardless of whether you are a beginner or advanced.

What you need to look out for when training on the rowing machine

The right technique is the be-all and end-all when rowing. It not only determines how effective your training is, but also whether you avoid injuries. Many people tend to rush the movement or skip important steps. But don't worry - the right technique is easy to learn

Karl trains on a rowing machine with a view of a lake.

At the Draughti.e. the powerful movement backwards, you should observe the following sequence:
  1. Firstly, use your legs to push yourself forcefully away from the Rowing machine from.
  2. Tilt your upper body slightly backwards.
  3. Pull the handle of the Rowing machine finally to your body, just below the chest.
 

At the Pre-rollingIn preparation for the next stroke, reverse this order:

  1. Stretch your arms forwards.
  2. Tilt your upper body slightly forwards.
  3. Tighten your legs until you are back in the display.

Eighth make sure that your back remains straight throughout the entire workout and that your movements are fluid. A good rowing machine like the AUGLETICS Eight Style supports you with a virtual coach who gives you feedback in real time.

The comparison video: Which rowing machine is right for you?

If you're not sure which rowing machine is best for your training, watch our comparison video with Britta. As a former rowing world champion, she explains the differences between water, wind and magnetically braked rowing machines. Particularly practical: she introduces the AUGLETICS Eight Style and shows why it is perfect for training at home. Whether you value volume, compactness or high-tech functions - this video will help you decide.

The choice of device: Introducing - The AUGLETICS Eight Style

The AUGLETICS Eight Style is a rowing machine that has been specially developed for training at home. It combines modern technology with an elegant design and adapts perfectly to your everyday life.
What makes this device so special?
 
  • Compact and quietThanks to the magnetic brake, you can train almost silently. After training, you can fold up the device to save space.
  • Virtual coachThe integrated trainer gives you valuable feedback on your technique and helps you achieve your goals faster.
  • Entertainment includedNetflix, YouTube or a virtual rowing tour - the large screen provides motivation and variety.
  • High quality and sustainableManufactured in Germany, the appliance impresses with its quality and durability.

 

With the AUGLETICS Eight Style you not only get a rowing machine, but a real training partner who supports you in every session.

AUGLETICS Eight Style
AUGLETICS Eight Style rowing machine with display for interactive home training

2.790,00 EUR

More info

Test whether rowing training suits you

If you're still wondering whether rowing is really right for you, take our interactive quiz. It only takes a few minutes and will help you make the perfect decision. Find out whether a Rowing machine will be your new favourite training device!

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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