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Low impact rowing - effective training without stressing the joints

9 January 2025

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FROM Lars Wichert

1. introduction

Sport is important for your health, but not every type of sport is suitable for everyone. People with joint problems or who are overweight in particular are looking for ways to keep fit without putting additional strain on their bodies. Low-impact training is the ideal solution here. Rowing is one of the best options, as it is not only easy on the joints, but also offers an effective full-body workout.

As a former Olympian and three-time world champion in rowing, I, Lars Wichert, can tell you first-hand how versatile and sustainable this sport is. Rowing offers a unique training experience that combines strength, stamina and protection - perfect for people of all fitness levels.

2 What does low impact mean in training?

Low impact describes sports that do not exert impact-like stress on joints, tendons or ligaments. In contrast to high-impact activities such as running or tennis, i.e. game sports and rebound games, where the load is high due to jumps or abrupt movements, low-impact sports are gentle and even.

Rowing fulfils these criteria perfectly: it is a repetitive movement in which the body is not stressed by impacts. Instead, the flowing movement ensures a constant and controlled sequence that protects the joints and still enables an intensive workout.

3. why rowing is ideal as a low-impact workout

Gentle on the joints

Rowing is the perfect choice for people with knee, hip or back pain. Unlike running, there are no jolts that put strain on the joints. Instead, the movement ensures an even load and is therefore gentle on tendons and ligaments. Especially for people with osteoarthritis or after injuries, rowing offers an effective way to keep moving without causing damage.

Uniform load

During rowing, the entire body works together harmoniously. Legs, torso and arms move in unison without overloading individual joints. This even distribution of the load makes rowing not only effective, but also particularly safe.

Individual customisability

A major advantage of rowing is the ability to customise the intensity and resistance. This allows beginners to start slowly and gradually increase. People with limited mobility benefit from the ability to adapt the range of motion to their needs.

4 The health benefits of rowing as low-impact training

Full body workout

Rowing uses up to 85 % of the entire musculature. While the rowing stroke strengthens the legs, back, arms and core, it also improves endurance. This combination of strength and cardio training makes rowing one of the most effective sports of all.

Cardiovascular health

The cardiovascular system is optimised by the steady movement. Rowing strengthens the heart, improves blood circulation and reduces the risk of heart disease. Studies show that regular rowing lowers the resting heart rate and supports heart health in the long term. The high proportion of muscle used ensures that maximum oxygen uptake (VO2max) is increased.

Stress reduction and mental health

The rhythmic movement of rowing also has a positive effect on the psyche. Stress is reduced and concentration increases. Many rowers report a meditative effect that helps them to clear their heads and recharge their batteries.

5. comparison with other low-impact sports: Why rowing stands out

Low-impact sports are particularly popular as they are easy on the body yet effective for fitness. They minimise the strain on joints, tendons and ligaments and are therefore ideal for people of all ages, for beginners and also for those with physical limitations. But how does rowing compare to other low-impact exercises? Let's take a closer look at the alternatives and benefits of rowing.

Swimming: Full body workout in the water

Swimming is an excellent sport with a low impact, as the water supports the body and eliminates almost all joint stress. It also trains the entire body and strengthens the core muscles in particular. However, swimming requires access to a swimming pool or body of water, which makes it less flexible. Rowing offers a decisive advantage here: you can train in the comfort of your own home on your rowing machine, such as the AUGLETICS Eight Stylewithout having to spend the extra time travelling to the swimming pool. In addition, swimming is technically demanding, while learning the rowing technique is usually easier and can be done with the support of the Virtual Trainer at the pool. AUGLETICS Eight Styleworks almost like child's play.

Cycling: Good for endurance and legs

Cycling is another popular low-impact activity that works the leg muscles in particular. It is easy on the joints and provides a good cardiovascular workout. However, unlike rowing, it is less effective as a full-body workout as the upper body and core muscles are barely involved. Rowing, on the other hand, activates up to 85 % of the entire musculature and therefore offers a more balanced workout.

Yoga: Mobility and stress reduction

Yoga is an excellent low-impact exercise that focuses on flexibility, balance and stress reduction. It improves flexibility and strengthens the deep muscles in particular. However, yoga is not endurance training and is therefore less suitable for those who want to improve their cardiovascular fitness. Rowing complements yoga perfectly, as it both strengthens the cardiovascular system and trains the large muscle groups, while it can also have a meditative effect.

Elliptical trainer: Gentle on the joints, but limited muscular response

The elliptical trainer is another popular option that is easy on the joints thanks to the flowing motion sequence. It trains endurance and targets both the leg and arm muscles. Nevertheless, the strain remains limited to the core muscles and the movement is less dynamic than rowing. Rowing impresses with its ability to involve the whole body in a fluid, rhythmic sequence of movements, which is beneficial for both muscle strengthening and coordination.

Going for a walk: Gentle, but limited intensity

Walking is probably the simplest form of low-impact exercise. It requires no equipment and is suitable for people of all ages and fitness levels. However, the calorie burn and intensity fall well short of rowing. Whilst a walk supports heart health and takes the strain off the joints, it is less effective for building muscle and increasing fitness. Rowing offers a higher intensity and at the same time a controlled, gentle workout.

In her video, Britta compares the benefits of rowing and jogging.

She emphasises that jogging is easy to do and requires little equipment, but can put potential strain on joints and risk injury. Rowing, on the other hand, is easier on the joints, works 85 % of the muscles and efficiently trains the entire body and the cardiovascular system. It also offers the opportunity to create variety with different training programmes. She recommends varying between the two types of sport depending on your preferences and weather conditions and taking care of your own body. The important thing is to enjoy exercise and decide which activity suits you best.

6 Why a good rowing machine is crucial

A high-quality rowing machine is the key to fully utilising the benefits of rowing. The technology and design of a machine have a significant influence on the quality of training.

The AUGLETICS Eight Style

The AUGLETICS Eight Style is a pioneer among rowing machines. With its magnetic braking system, it offers a particularly smooth and quiet movement, ideal for low-impact training. The integrated Virtual Trainer provides real-time feedback on posture and technique so that typical mistakes can be avoided.

Thanks to its compact design, it also fits into small spaces. It is also foldable and can be stowed away to save space. For people who value quality, functionality and protection, the AUGLETICS Eight Style an excellent choice.

7 Who is rowing particularly suitable for as a low-impact sport?

Rowing is ideal for:

People with joint problems: The movement is easy on the joints and promotes mobility. The range of movement is usually greater with rowing than with other sports, which means that the range of motion can also be improved in everyday life.
Overweight people: Rowing provides an effective workout without straining the joints with the additional weight.
Seniors: The gentle movement supports mobility and keeps the body fit.
Beginners: The low entry point makes it easier to get started and boosts motivation.

8. tips for getting started in rowing

The right technique

A proper technique is crucial in order to optimise joint protection. Beginners should take their time to learn the sequence of movements and, if necessary, use a trainer or a rowing machine with virtual guidance.

Training plans for beginners

For beginners, we recommend short training sessions of 15 to 20 minutes at low intensity two to four times a week. Over time, the duration and intensity can be increased to improve endurance and strength.

What to look out for when buying?

A good rowing machine should be quiet, stable and ergonomic. Devices like the AUGLETICS Eight Style offer additional functions such as technical feedback and individually adjustable programmes that make it easier to get started.

In this video, former professional rower Lars Wichert gives you an exciting overview of six different types of ergometer - from water to magnetic brakes, from design issues to the real rowing motion. Which machine suits your living room, your workout and your budget? Find out and learn all about the technology, display functions and price-performance ratio. Take a look and find your perfect Ergo!

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Conclusion: Rowing - the perfect low-impact workout

Rowing is one of the most versatile sports and offers numerous benefits. It is easy on the joints, strengthens the muscles and promotes heart health - all in one fluid movement. Whether you have joint problems, want to get back into it after an injury or are simply looking for an effective workout, rowing is the perfect choice.

With a high-quality rowing machine like the AUGLETICS Eight Style you can fully utilise all the benefits of low-impact training. It helps you to stay healthy, fit and active - for life. Start training now and experience for yourself the positive effects rowing has on your body and mind.

About the author

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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