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Home Rowing Machine Training: Tips, Plans, and Technique

21. November 2024

|

BY Flavio Holstein

Training on a rowing machine is a true insider tip for anyone seeking an effective full-body workout that combines strength and endurance. It offers not only physical benefits – rowing also helps you get on track mentally. But what defines a good rowing machine workout, how can you optimize it, and what should you consider? In this article, you will learn everything you need to know to get started properly with your rowing machine.

Why Training on a Rowing Machine is Ideal

Rowing is far more than just sitting and pulling. It is one of the most efficient training devices available, as it engages almost 85% of your muscles simultaneously. From your legs to your core, arms, and shoulders – your entire body works together harmoniously.

Another advantage is that it is gentle on the joints. Unlike many other sports, such as running or jumping, rowing hardly stresses your joints. Instead, you move in a flowing rhythm that brings not only your body but also your mind into harmony. It’s no wonder that many people describe rowing as meditative.

But perhaps the most important point: With a rowing machine, you can train anytime, anywhere. Whether in the morning, at noon, or in the evening – you are independent of weather or gym opening hours. Simply sit down, start rowing, and achieve your fitness goals.

Ein Mann trainiert auf dem Augletics Rudergerät in einem stilvollen Wohnzimmer mit großen Fenstern und natürlichem Licht. Im Vordergrund sind zwei geflochtene Pflanzenkörbe sichtbar.

What a Rowing Machine Workout Can Look Like

You don’t need hours of sessions to see results. Even 20 minutes of training, three times a week, can 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-minute warm-up: Row at a relaxed pace to warm up your muscles and gradually increase your heart rate.
  • 15-minute main workout: Vary between steady-state endurance training and short intervals. For interval training, you can, for example, row at full intensity for 30 seconds and then continue at a moderate pace for one minute.
  • 5-minute cool-down: To finish, row at a relaxed pace again and let your heart rate gradually decrease. Supplement the cool-down with a few stretching exercises for your back, legs, and shoulders.

These short but intense sessions are perfect for anyone who has little time but still wants to achieve maximum results. The advantage: You can customize your training – whether you are a beginner or already advanced.

Key Considerations for Rowing Machine Training

Correct technique is crucial in rowing. It not only determines how effective your training is but also whether you avoid injuries. Many people tend to rush the movement sequence or skip important steps. But don’t worry – the correct technique is easy to learn.

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

During the drive, which is the powerful backward movement, you should observe the following sequence:
  1. First, push off powerfully from the rowing machine with your legs.
  2. Lean your upper body slightly backward.
  3. Finally, pull the handle of the rowing machine towards your body, just below your chest.

During the recovery, which is the preparation for the next stroke, you reverse this sequence:

  1. Extend your arms forward.
  2. Lean your upper body slightly forward.
  3. Draw your legs in until you are back in the catch position.

Ensure that your back remains straight throughout the entire workout and your movements are fluid. A good rowing machine like the AUGLETICS Eight Style supports you with a virtual coach who provides real-time feedback.
You can read more about the correct technique in our article, “Rowing Technique for Beginners: How to Row Correctly on a Rowing Machine“.

The Comparison Video: Which Rowing Machine is Right for You?

If you are unsure which rowing machine best suits your training, watch our comparison video with Britta. As a former rowing world champion, she explains the differences between water, air, and magnetic resistance rowing machines. Particularly practical: She introduces the AUGLETICS Eight Style and shows why it is perfectly suited for home training. Whether you value noise level, compactness, or high-tech features – this video will help you make your decision.

Choosing Your Device: Introducing – The AUGLETICS Eight Style

The AUGLETICS Eight Style is a rowing machine specifically designed for your home training. It combines modern technology with an elegant design and perfectly adapts to your daily life.
What makes this device so special?
  • Compact and quiet: Thanks to the magnetic brake, you train almost silently. After your workout, you can fold the device up to save space.
  • Virtual Coach: The integrated coach provides valuable feedback on your technique and helps you achieve your goals faster.
  • Entertainment included: Whether Netflix, YouTube, or a virtual rowing tour – the large screen provides motivation and variety.
  • High-quality and sustainable: Manufactured in Germany, the device impresses with its quality and durability.

With the AUGLETICS Eight Style, you get not just a rowing machine, but a true training partner that supports you in every session.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Find Out if Rowing Training Suits You

If you are still wondering if 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 if a rowing machine will become your new favorite training device!

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel.

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