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Low-Impact Rowing – Effective Training without Joint Strain

9. January 2025

BY Lars Wichert

1. Introduction

Exercise is important for health, but not every sport is suitable for everyone. People with joint problems or excess weight, in particular, seek ways to stay fit without putting additional strain on their bodies. Low-impact training is the ideal solution here. Rowing is among the best options, as it is not only gentle 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 attest firsthand to the versatility and sustainability of this sport. Rowing offers a unique training experience that combines strength, endurance, and gentleness – perfect for people of all fitness levels.

2. What Does Low Impact Mean in Training?

Low impact describes sports that do not exert sudden, jarring loads on joints, tendons, or ligaments. In contrast to high-impact activities like running or tennis, which are game and racket sports where the load from jumps or abrupt movements is high, low-impact sports are gentle and consistent.

Rowing optimally fulfills these criteria: It involves a repetitive movement where the body is not subjected to jarring impacts. Instead, the fluid motion ensures a constant and controlled sequence that protects the joints while still allowing for an intensive workout.

3. Why Rowing is Ideal as Low-Impact Training

Joint Protection

Rowing is the perfect choice for people with knee, hip, or back pain. Unlike running, there are no impacts that strain the joints. Instead, the movement ensures an even load, thereby protecting tendons and ligaments. Especially for people with arthritis or those recovering from injuries, rowing offers an effective way to stay active without causing harm.

Even Load Distribution

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

Individual Adaptability

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

4. The Health Benefits of Rowing as Low-Impact Training

Full-Body Workout

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

Cardiovascular Health

The consistent movement optimally promotes the cardiovascular system. Rowing strengthens the heart, improves circulation, and lowers the risk of heart disease. Studies show that regular rowing lowers the resting heart rate and supports long-term heart health. The high proportion of muscles 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 clear their minds and recharge their energy.

5. Comparison with Other Low-Impact Sports: Why Rowing Stands Out

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

Swimming: Full-Body Workout in Water

Swimming is an excellent low-impact sport because the water supports the body and virtually eliminates all joint strain. It also trains the entire body and particularly strengthens the core muscles. However, swimming requires access to a pool or body of water, which makes it less flexible. Rowing offers a decisive advantage here: you can comfortably train at home on your rowing machine, such as the AUGLETICS Eight Style, without the extra time spent traveling to a pool. Furthermore, swimming is technically demanding, whereas learning rowing technique is usually simpler and, with the support of the Virtual Trainer on the AUGLETICS Eight Style, works almost effortlessly.

Cycling: Good for Endurance and Legs

Cycling is another popular low-impact activity that primarily engages the leg muscles. It is gentle on the joints and provides good cardiovascular training. However, unlike rowing, it is less effective as a full-body workout, as the upper body and core muscles are hardly involved. Rowing, on the other hand, activates up to 85% of the entire musculature, thus offering a more balanced workout.

Yoga: Flexibility and Stress Reduction

Yoga is an excellent low-impact exercise that focuses on flexibility, balance, and stress reduction. It improves flexibility and particularly strengthens the deep-lying muscles. However, yoga is not an endurance workout and is therefore less suitable for those looking to improve their cardiovascular fitness. Rowing perfectly complements yoga, as it strengthens both the cardiovascular system and trains major muscle groups, while also having a meditative effect.

Elliptical Trainer: Joint Protection, but Limited Muscle Engagement

The elliptical trainer is another popular option that protects the joints through its fluid movement. It trains endurance and engages both leg and arm muscles. Nevertheless, the strain on the core muscles remains limited, and the movement is less dynamic than rowing. Rowing, however, excels by allowing the entire body to be integrated into a fluid, rhythmic movement sequence, which is beneficial for both muscle strengthening and coordination.

Walking: Gentle, but Limited Intensity

Walking is arguably the simplest form of low-impact movement. It requires no equipment and is suitable for people of all ages and fitness levels. However, calorie consumption and intensity fall significantly short compared to rowing. While a walk supports heart health and relieves joint strain, it is less effective for muscle building and increasing fitness. Rowing, however, offers higher intensity and, at the same time, a controlled, gentle workout.

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

She highlights that jogging is easy to implement and requires little equipment, but it can entail potential joint strain and injury risks. Rowing, on the other hand, is gentler on the joints, engages 85% of the musculature, and efficiently trains the entire body and the cardiovascular system. It also offers the possibility to create variety with different training programs. She recommends varying between both sports depending on preferences and weather conditions, and paying attention to one’s own body. It is important to enjoy the movement and individually decide which activity fits better.

6. Why a Good Rowing Machine is Crucial

A high-quality rowing machine is key to fully harnessing the benefits of rowing. The technology and construction of a device significantly influence training quality.

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, allowing typical errors to be avoided.

Thanks to its compact design, it also fits into small spaces. Furthermore, it is foldable and can be stored in a space-saving manner. For people who value quality, functionality, and gentleness, the AUGLETICS Eight Style is an excellent choice.

7. Who is Rowing as a Low-Impact Sport Particularly Suitable For?

Rowing is ideal for:

People with joint problems: The movement is gentle on the joints and promotes mobility. The range of motion in rowing is usually greater than in other sports, which means that the range of motion can also be improved in daily life.
Overweight individuals: Rowing enables effective training without straining the joints due to additional weight.
Seniors: The gentle movement supports mobility and keeps the body fit.
Beginners: The low barrier to entry facilitates starting and promotes motivation.

8. Tips for Getting Started with Rowing

The Correct Technique

A clean technique is crucial to optimally protect the joints. Beginners should take their time to learn the movement sequence and, if necessary, use a trainer or a rowing machine with virtual guidance.

Training Plans for Beginners

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

What to Look For When Buying?

A good rowing machine should be quiet, stable, and ergonomic. Devices like the AUGLETICS Eight Style offer additional features such as technique feedback and individually adjustable programs that facilitate getting started.

Former professional rower Lars Wichert gives you an exciting overview in this video of six different ergometer types – from water to magnetic brakes, from design questions to the authentic rowing movement. Which device suits your living room, your training, and your budget? Find out and learn everything about technology, display functions, and price-performance ratio. Watch now and find your perfect ergo!

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Conclusion: Rowing – The Perfect Low-Impact Training

Rowing is one of the most versatile sports and offers numerous benefits. It is gentle on the joints, strengthens muscles, and promotes heart health – all in a single, fluid movement. Whether you have joint problems, want to get back into exercise after an injury, or simply seek an effective workout: rowing is the perfect choice.

With a high-quality rowing machine like the AUGLETICS Eight Style, you can fully harness all the benefits of low-impact training. It helps you stay healthy, fit, and active – for a lifetime. Start your training now and experience for yourself how positively rowing affects your body and mind.

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.

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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BACK TO OVERVIEW

Low-Impact Rowing – Effective Training without Joint Strain

1. Introduction

2. What Does Low Impact Mean in Training?

3. Why Rowing is Ideal as Low-Impact Training

4. The Health Benefits of Rowing as Low-Impact Training

5. Comparison with Other Low-Impact Sports: Why Rowing Stands Out

6. Why a Good Rowing Machine is Crucial

7. Who is Rowing as a Low-Impact Sport Particularly Suitable For?

8. Tips for Getting Started with Rowing

Get valuable tips directly in your inbox!

Conclusion: Rowing – The Perfect Low-Impact Training

About the author

Lars Wichert

Lars Wichert

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© Augletics GmbH

Low-Impact Rowing – Effective Training without Joint Strain

1. Introduction

2. What Does Low Impact Mean in Training?

3. Why Rowing is Ideal as Low-Impact Training

4. The Health Benefits of Rowing as Low-Impact Training

5. Comparison with Other Low-Impact Sports: Why Rowing Stands Out

6. Why a Good Rowing Machine is Crucial

7. Who is Rowing as a Low-Impact Sport Particularly Suitable For?

8. Tips for Getting Started with Rowing

Get valuable tips directly in your inbox!

Conclusion: Rowing – The Perfect Low-Impact Training

About the author

Lars Wichert

Lars Wichert

You might also be interested in

Is AUGLETICS right for me?

Is AUGLETICS right for me?

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