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More than just a fitness trend – How healthy is rowing?

12. December 2025

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BY Lars Wichert

The ultimate guide to the effect of rowing on body, mind and health

For centuries, rowing has not only been a means of transportation on the water, but today it is also a popular full-body workout on dry land. Whether young or old, beginner or ambitious athlete, training on the rowing machine has become established in fitness studios, living rooms and rehabilitation centers. But how healthy is rowing really? What are the advantages? And are there any risks? We will explain to you in a well-founded, understandable and practical way why rowing is one of the healthiest sports of all and what you should pay attention to.

Full-body workout in its purest form

Rowing is one of the few sports that uses almost the entire body at the same time. Each rowing stroke activates a good 85% of the entire body’s muscles.

Leg muscles – the engine of the rowing stroke

The rowing stroke begins with a powerful leg drive, primarily engaging the lower extremities:
  • Quadriceps (front of thigh) – Primarily responsible for leg extension and the most important muscle for propulsion in rowing.
  • Hamstrings (back of thigh) – Support leg flexion during the recovery phase and ensure controlled movement.
  • Calf muscles (Gastrocnemius and Soleus) stabilize the feet on the footrest and support the transmission of power.
The core muscles are the link between the lower and upper extremities. They ensure a stable posture and a powerful execution of movement. Without strong core muscles, the leg thrust would have no effect, as the power of the leg thrust would be lost:
  • Abdominal muscles (Rectus abdominis & Obliques) – stabilize the core and help control the backward movement.
  • Back extensor (Erector spinae) – Supports an upright posture and protects the spine from overload. Ensure that the parallel shift can be carried out cleanly.

Upper body muscles – the power behind the pull

In the final drive of the rowing stroke, several muscle groups are active:
    • Latissimus Dorsi (broad back muscle) – Primarily responsible for the pulling force in rowing.
    • Trapezius muscle (shoulder and neck area) stabilizes the shoulder blades and contributes to arm movement.
    • Biceps and forearm muscles bring the handle to the body and control the grip.
    • Pectoralis Major (chest muscle) – Supports the finish of the stroke and keeps the shoulders stable.
A schematic representation of rowing training on an ergometer with highlighted muscle groups. The illustration shows two phases of the rowing movement with activated muscle areas in red.

Health benefits of rowing

1. Improve cardiovascular fitness
The rhythmic and even training on the rowing machine specifically strengthens the cardiovascular system. Oxygen absorption improves, the lungs work more efficiently, blood pressure can drop and the risk of heart disease is reduced.
Regular rowing:
  • improves endurance performance (VO₂max)
  • promotes the capillarization of the muscles
  • strengthens the heart volume and stroke force

2. Joint-friendly training
In contrast to jogging or many ball sports, rowing is impact-free. This means that joints, tendons and ligaments are not overloaded, which is particularly important for people with knee, hip or back problems. Provided the technique is correct, rowing is also suitable for older people or after injuries in rehabilitation.
3. Strengthen your back, improve your posture
Rowing specifically trains the deep back muscles and core stability – both essential for a healthy posture. People with office jobs or poor posture benefit particularly: the rowing machine helps to prevent back pain or reduce it in the long term.
4. Burn calories and reduce weight
Rowing is a real calorie killer. With a 45-minute workout, you can burn between 400 and 800 calories, depending on the intensity. Combined with a conscious diet, rowing is ideal for weight loss without losing muscle mass.
5. Mental Health & Stress Reduction
Due to the even movement, the rhythm and the concentration on the process, rowing has a meditative effect. It demonstrably lowers stress hormones such as cortisol and can help:
  • reduce inner restlessness
  • relieve depressive moods
  • increase general well-being

The right technique – the basis for healthy training

As healthy as rowing is, if done incorrectly it can quickly lead to overloads. Poor posture in particular can lead to tension in the neck, back pain or overstressing of the knee joints.
The basic rule is:
  • “Legs – upper body – arms” in the pull-through
  • “Arms – upper body – legs” when rolling forward or in preparation

A clean technique ensures:
  • optimal power transmission
  • harmonious flow of movement
  • maximum training efficiency
  • Protection against injuries

Tip: If you need visual feedback, you should take a look at the Virtual Coach from AUGLETICS Eight Style – it gives you real-time feedback on your technique and rowing movement.

For whom is rowing particularly healthy?

 

Rowing is considered to be extremely beneficial to health and this across all age groups and objectives. Rowing training offers an ideal introduction to an active life, especially for people who are overweight. Since the movement is easy on the joints and there are no high-impact loads (low impact) like when jogging, overweight people can train safely and effectively. At the same time, the metabolism is activated while the muscles in the entire body are strengthened – a sustainable way to lose weight and live a healthier life in the long term.


Rowing is also an excellent way for seniors aged 50 and over to specifically train their cardiovascular system, muscles and coordination without taking a high risk of injury. Especially with a modern rowing machine such as the AUGLETICS Eight Style, which offers adjustable resistance and individual training control, the training can be tailored to personal needs and your own performance level – gently, effectively and in a controlled manner.


Furthermore, rowing is also increasingly being used in rehabilitation. Be it after orthopedic procedures such as herniated disc operations or in cardiological rehabilitation after heart attacks. The even, guided movement and the possibility of precisely dosing the load make the rowing machine a valuable tool in aftercare and in rebuilding physical performance.

 

When should caution be exercised?

Rowing is healthy, there is no question about that. But not automatically for everyone in every situation. The following points should be fundamentally observed: Especially in the case of pre-existing conditions that affect the spine, such as a herniated disc or lumbago, a doctor should be consulted. Cardiovascular diseases should also only be started under therapeutic supervision.

In particular, incorrect technique, excessive resistance or intensities can quickly lead to overloads. The general rule is: Start slowly and concentrate on the technique. The Virtual Coach from Augletics or YouTube instructions can help here. Only increase the intensity and scope with growing experience and a few kilometers rowed.

Rowing is therefore not just a training device, it can be a real health anchor in everyday life.

Why the AUGLETICS rowing machine allows particularly healthy training

If you want to get the maximum benefit from your rowing training, you should also take a look at the right equipment. The AUGLETICS Eight Style offers ideal conditions for healthy, precise training:
  • Virtual Coach: Provides technical feedback in real time and helps to avoid postural errors.
  • Individually adjustable resistance: ten resistance levels and five strength profiles.
  • Quiet magnetic resistance: Train at any time of day – without disturbing your neighbors.
  • Space-saving design: Ideal for small apartments or home office areas.
  • Streaming function on 15-inch HD screen: Row with technique videos, routes or Netflix – depending on your mood.
Especially for people with health goals, the controlled, joint-friendly and feedback-based training with AUGLETICS is a real upgrade compared to other rowing machines.

How healthy is rowing really?

Rowing is one of the healthiest full-body workouts of all.
It strengthens the heart, lungs, muscles and mind, is easy on the joints, effective and versatile. With the right technique, a high-quality device like the AUGLETICS Eight Style and moderate training planning, rowing can become a sustainable health strategy. Regardless of whether you want to get fitter, lose weight, prevent pain or simply have more energy again – rowing provides you with the perfect tool for this.
A woman trains on an AUGLETICS rowing machine and uses the Kinomap function, which displays a virtual route on the screen

Suggestions for your healthy training on the rowing machine

Muscle building

  • Style: Long, powerful, emphasized in the drive.
  • Resistance: High (level 6–10 on the Eight Style + strength levels).
  • Rhythm: Slow (16–22 SPM), focus on power development.
  • Focuses: Legs, back, torso – as a dynamic chain.

Endurance

  • Style: Flowing, efficient, with medium power input.
  • Resistance: Medium (level 4–6).
  • Rhythm: 18–24 SPM.
  • Goal: Energy efficiency, even pulse, long intervals (>45 min).

Technique & Rehabilitation

  • Style: Controlled, precise, gentle on the joints.
  • Resistance: Low (level 2–4).
  • Extras: Lots of visualization (Virtual Coach), short units with a focus on movement flow

How healthy is rowing?

Rowing is one of the healthiest full-body workouts of all.
It strengthens the heart, lungs, muscles and mind. The rowing movement is easy on the joints, effective and versatile. With the right technique, a high-quality device like the AUGLETICS Eight Style and moderate training planning, rowing can become a sustainable health strategy.
Regardless of whether you want to get fitter, lose weight, prevent pain or simply have more energy again – rowing provides you with the perfect tool for this.

Learn more about rowing

If you too would like to have a healthier lifestyle with a good routine, then take a look at our other articles. There we will introduce you to rowing and the technique in all its facets:

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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