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Rowing against Osteoporosis: how to Strengthen your Bone Health with Rowing Training

12. April 2025

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BY Lars Wichert

You may be familiar with the feeling: as you age, your bones might not feel as stable, your posture could worsen, and suddenly the fear of falling becomes very real. Perhaps you or someone you know has been diagnosed with osteoporosis and is seeking a safe, effective method to address it. If so, you’ve come to the right place.
Osteoporosis is a condition in which bone mass decreases and bone structure becomes porous. The result is an increased risk of bone fractures, even under light stress. It particularly affects postmenopausal women, as well as men in advanced age.
The good news: exercise can help. And rowing is one of the best ways to strengthen your bones without overstraining them. I am Lars Wichert, a former Olympic rower and sports scientist, and I will explain why rowing can be the ideal sport for you.

Causes & Risk Factors for Osteoporosis

Osteoporosis results from an imbalance in bone metabolism. While more bone substance is built up than broken down in younger years, this process reverses with age. Bone loss begins gradually from around the age of 35.
Risk factors include:
  • Hormonal changes, especially estrogen deficiency in women
  • Lack of exercise
  • Calcium and Vitamin D deficiency
  • Underweight
  • Smoking, alcohol, genetic predisposition

Bones quietly weaken if no action is taken. This is where targeted training comes into play.

Exercise for Osteoporosis – What Are the Benefits?

Exercise is medicine. This is especially true for osteoporosis – a condition where bones become brittle and fragile. However, our body is a marvel: it adapts to stress. And that’s precisely what makes exercise so crucial. Through regular physical activity, you create targeted stimuli that activate bone metabolism, which can slow down or even reverse bone loss.
It is important to choose the right type of stress:

High-impact activities such as jogging, ball sports, or jumping rope can promote bone formation in healthy individuals, but are often too risky for those with existing osteoporosis – especially with already reduced bone density. Such activities increase the risk of typical osteoporotic fractures like hip, vertebral, or wrist fractures. Even minor missteps or impacts can be sufficient to cause serious injuries. Loads involving abrupt changes of direction or jumps, where significant forces act on the bone, are particularly critical. Overloads from overly intense training stimuli can also lead to stress fractures or gradual overuse injuries, which heal more slowly in osteoporosis patients. Therefore, it is even more important to opt for joint-friendly alternatives like rowing, which offer controlled stress without impact.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

Joint-friendly stress – as found in rowing – offers an ideal alternative. Rowing generates controlled tensile and compressive forces without significant impact. This effectively activates the musculature, which in turn stabilizes the bone. The musculoskeletal system benefits twofold: you train your muscles and, through this chain reaction, also stimulate your bone cells.

Why Rowing is Particularly Suitable

Rowing is a true all-rounder – especially when it comes to maintaining your bone health. This sport combines several advantages that are precisely tailored to the needs of osteoporosis. Rowing activates the entire body without unnecessary strain, creating the perfect balance between muscle building, endurance training, and joint-friendly movement.
Firstly, rowing is an effective full-body workout: up to 85% of your muscles are engaged with every stroke – legs, back, core, arms. This has direct effects on your bone health, as strong muscles support your skeleton, relieve your joints, and stabilize your spine. This reduces the risk of improper loading and wear and tear.
At the same time, rowing is extremely joint-friendly. Unlike jogging or many team sports, it involves no impact loading. The movement is fluid and controlled. This is a crucial advantage, especially with already reduced bone density – you can challenge your bones without overstraining them or increasing the risk of fractures. Your knees, hips, and spine are protected, while you still train effectively.

Another advantage is the improvement of posture. Through the targeted activation of your core and back muscles, you actively work against rounded back and postural weaknesses. A strong core not only aids your training but also provides noticeable benefits in daily life – such as when sitting, walking, or lifting.
This also promotes balance. Rowing trains your body awareness and coordination – crucial factors for preventing falls. The better your balance, the more securely you move in daily life. And especially with osteoporosis, fall prevention is a central issue.

Specific Effects of Rowing on Osteoporosis

What specific benefits does rowing offer for osteoporosis? Here are the most important physiological effects:
  • Stimulation of bone metabolism: Consistent tensile and compressive stress helps maintain or even build bone density.
  • Muscle building: Stronger muscles protect bones, support joints, and improve posture.
  • Increased stability in daily life: You feel more secure when walking, climbing stairs, or lifting.
  • Improved balance and coordination: Reduces the risk of falls and thus the fracture risk.

Rowing is not only a preventive measure but also active support for existing osteoporosis. Studies even show that regular rowing training can positively influence bone density.

How to Train Correctly – Rowing Training for Osteoporosis

You might be asking yourself now: How do I start? The answer: Slowly, regularly, and systematically.
Here is an example plan:
  • Frequency: 2 to 4 sessions per week
  • Duration: 20 to 45 minutes
  • Intensity: moderate, not high-performance sport
Important:
  • Warm-up (e.g., 5 minutes of light rowing or activation with mobility exercises before the rowing movement)
  • Stretch after training
  • Practice technique: clean movement execution is more important than a high stroke rate. Use the Virtual Coach, who provides stroke-by-stroke feedback on your technique.
Tip: Start with guided programs. On the AUGLETICS Eight Style, you can individually adjust the resistance. The virtual coach helps you execute the movement correctly – which provides confidence.

The Psychological & Functional Added Value

Rowing not only affects the body but also your mind and quality of life.
What that means:
  • Increased self-confidence: You will notice your body becoming more resilient again.
  • Motivation through progress: You will see your development – which instills pride.
  • Improved daily life: Whether carrying a shopping bag or straightening up – everything becomes easier.
  • Mood & Psyche: Exercise has antidepressant and stress-relieving effects.

For many, rowing has become an integral part of an active, healthy life – even in old age.


The Right Rowing Machine for People with Osteoporosis

Not every rowing machine is equally suitable for people with osteoporosis. Ergonomics, safety, and user-friendliness are key. The AUGLETICS Eight Style is particularly recommended for this type of training. This modern rowing machine impresses not only with its whisper-quiet magnetic brake but also with an ergonomically optimized movement sequence. The integrated Virtual Coach provides real-time feedback on your technique, allowing you to train efficiently and joint-friendly – even without prior experience. Thanks to the large 15-inch display with streaming function, you can watch series or listen to music during your workout – this keeps motivation high and makes training a regular routine.

What a good device should offer:
  • Good seat height and stable frame
  • Quiet, gentle resistance (e.g., magnetic brake)
  • Intuitive operation and training programs
  • Correct movement control

The AUGLETICS Eight Style particularly stands out here:
  • Quiet magnetic brake
  • Virtual Coach for technique feedback
  • Individual Programs & Analysis Tools
  • 15-inch HD display with Netflix, YouTube & Co. for motivation
  • Compact, foldable, and ideal for home

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.

Comparison Table: Which Sports Are Suitable for Osteoporosis?

Conclusion: Rowing as Effective Training Against Osteoporosis

If you are looking for an effective, safe, and motivating sport to improve your bone health, then rowing is precisely what you need. It strengthens muscles, trains the cardiovascular system, and provides stability in daily life – without unnecessarily stressing your joints or bones.
Especially with a modern device like the AUGLETICS Eight Style, you can train purposefully, joint-friendly, and with enjoyment – whether you are just starting out or already have experience.
So: Get into your sports gear, hop on the rowing machine, and do something truly beneficial for your bones. Because movement is not just life – it is also the best medicine against osteoporosis.

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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