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How healthy is rowing? The truth about training on the rowing machine

19. August 2025

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BY Lars Wichert

Rowing is no longer just reserved for the water. More and more gyms and living rooms are home to rowing machines – and for good reason: Rowing is considered one of the most effective and healthiest full-body workouts. But how healthy is rowing really? In this article, you will learn why rowing is good for your body, what positive effects it has on muscles, the cardiovascular system, and posture, and for whom this form of training is particularly suitable – also with regard to back problems, being overweight, or joint complaints.

1. Rowing is a real full-body workout

When it comes to effective training, many people look for a sport that uses as many muscles as possible at the same time – without putting unnecessary strain on the body. Rowing meets exactly these requirements:
  • Over 85% of the muscles are activated during rowing.
  • It involves both large muscle groups such as the legs, back, and abdomen, as well as smaller stabilizing muscles.
  • The even sequence of movements trains coordination and body control.

Particularly active are:

This full-body exertion makes rowing a balanced mix of strength and endurance training, as is rarely achieved in any other form of fitness.

2. Joint-friendly training – perfect also for overweight people and the elderly

In contrast to a treadmill or stepper, rowing is a so-called low-impact training. This means: There is no impact load on joints or spine.
This makes rowing particularly suitable for:
  • People with joint problems (e.g. knee, hip)
  • Overweight beginners who want to increase their load in a dosed manner
  • Seniors who want to train safely and in a controlled manner
  • Rehabilitation patients, e.g. after herniated discs

The training is completely seated and the flowing movement reduces the risk of overloads or incorrect postures – provided the technique is correct

Training on the AUGLETICS rowing machine – increase calorie consumption and basal metabolic rate.

3. Rowing and back health: Strengthening instead of pain

One of the most frequently asked questions: “Is rowing good for the back?”
Answer: Yes – if performed correctly.
Rowing strengthens the deep back muscles, which are responsible for stabilizing the spine. This prevents back pain and can alleviate existing complaints – especially in people with:
  • Posture weaknesses (e.g. round back)
  • Sedentary professions
  • Unspecific back pain
  • Herniated discs (in consultation with a doctor or therapist)

When performed correctly, rowing ensures a strong core that supports all movements in everyday life. What is important here is the targeted development of the core muscles, i.e. abdomen, lower back and pelvic floor – the center for a healthy posture.

4. Cardiovascular system: Rowing trains

In addition to muscle strength, rowing also improves cardiovascular fitness:
  • Increase in heart rate and stroke volume
  • Improvement of oxygen uptake (VO2max)
  • Favorable effect on blood pressure, blood lipid levels and insulin sensitivity

Regular rowing can significantly reduce the risk of chronic diseases such as high blood pressure, type 2 diabetes or coronary heart disease.
Just rowing 3 times a week for 30 minutes leads to measurable improvements in endurance and heart health. Both the duration and the intensity count. Interval training, in which exertion and recovery alternate, is particularly effective.

5. Rowing against stress and for the psyche

Mann trainiert auf einem modernen Rudergerät in einem hellen Wohnzimmer mit Holzfußboden

Like all endurance sports, rowing also has a positive effect on mental health. The rhythmic movement, the even breathing and the focus on the technique promote:
  • Stress reduction (release of endorphins and serotonin)
  • Better body feeling
  • Ability to concentrate
  • Self-efficacy

Training on the rowing machine has almost something meditative. Especially when you row in your own flow – to music or a film on the display like with the AUGLETICS Eight Style.

6. Is rowing suitable for everyone? Yes – with a few exceptions

Basically, rowing is a very accessible sport. But as with any physical activity, the following applies:
Well suited for:
  • Sports beginners & overweight people
  • People with back or posture weaknesses
  • Seniors with a desire to move
  • Endurance athletes for supplementary training
  • Rehabilitation patients with approval

Caution with:
  • Acute herniated discs (only in consultation with a therapist)
  • Recent operations (e.g. on the hip or back)
  • Heart problems without medical supervision

Especially rowing machines with feedback functions such as a virtual coach or training programs for beginners make it easier to get started and make rowing safe even without prior experience.

7. How healthy is rowing compared to other sports?

Conclusion: Rowing offers an almost perfect compromise of endurance, strength, joint protection and posture training – ideal for everyday life and long-term health.

8. Why the right equipment is crucial: Rowing with a system

A high-quality rowing machine makes the difference – especially in terms of health. A device like the AUGLETICS Eight Style brings several advantages:
  • Virtual Coach: Real-time feedback for technique refinement – reduces the risk of injury
  • 15-inch touchscreen: Display of all performance data (stroke length, power in watts, strength, rhythm, etc.)
  • Silent magnetic resistance: No rattling, no water noise – perfect for any time of day
  • Space-saving and suitable for living rooms: No more excuses for exercise
  • Streaming function: Series, rowing technique videos or music during training

This combination ensures that rowing is not only healthy – but also motivating and feasible in the long term.

Train on the AUGLETICS rowing machine in the living room – joint-friendly full-body workout at home

9. How often is rowing healthy?

The World Health Organization (WHO) recommends at least 150 minutes of moderate exercise per week. With rowing, you can already achieve this with two to three units per week.
A possible weekly plan for healthy people could look like this:
  • Monday: 30 min basic rowing (18–20 SPM)
  • Wednesday: 20 min interval training (e.g. 5 × 2 min intensive)
  • Friday: 45 min technique & endurance mixed

Depending on the training goal (fat burning, muscle building, posture, rehab), the plan can be adjusted – and even combined with additional strength or mobilization training.

10. Conclusion: How healthy is rowing?

Rowing is one of the healthiest sports of all – and for good reason:
✅ Full-body workout for over 85% of the muscles
✅ Ideal for back health and posture
✅ Joint-friendly and safe – also for beginners
✅ Effective cardiovascular training
✅ Stress-reducing and motivating
✅ Suitable for all age groups
Anyone who trains with a high-quality rowing machine such as the AUGLETICS Eight Style also benefits from technique feedback, smart training control and fun with movement. And exactly this fun is the key to long-term health – because only those who like to move, stay in motion permanently.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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