Try for free for 30 days

BACK TO OVERVIEW

Rowing for Weight Loss: the Ideal Path to a Healthier Body

6. January 2025

|

BY Lars Wichert

Obesity affects millions of people worldwide and is one of the main causes of many health problems. At the same time, more and more people are looking for an effective, sustainable, and, above all, feasible solution. Rowing is one of the best ways to combat obesity and promote long-term health. As a two-time Olympian and three-time World Champion in rowing, I, Lars Wichert, know from personal experience how versatile and effective rowing is as a sport. This article will take you on a journey to discover why rowing is so effective against obesity and how you can get started.

Rowing as a Full-Body Workout for Fat Loss

Rowing is not only an endurance workout but also a full-body workout. Up to 85% of your muscles are activated during a single rowing stroke. Legs, core, back, arms, and shoulders work together harmoniously. This comprehensive muscle engagement is a decisive advantage over other endurance sports like running or cycling, which often only target specific muscle groups.
Another benefit is calorie expenditure. Depending on intensity, duration, and body weight, rowing can burn between 400 and 800 calories per hour. Furthermore, building some muscle will lead to a higher basal metabolic rate in the long term. This means you not only burn energy during your workout but also more in your daily life. Muscles require energy even at rest, which further increases daily calorie expenditure.
The study “Effect of Indoor Rowing Exercise on Body Composition, Blood Glucose, and Lipid Profile among Obesity” investigates the positive effects of indoor rowing training on body composition and metabolic parameters in overweight individuals. The study shows that rowing training has a positive effect on reducing the Body Mass Index (BMI). Further studies on the positive effects of endurance training confirmed that regular endurance training, such as rowing, can not only reduce body weight but also significantly lower body fat percentage. In combination with the activation of large muscle groups, rowing makes weight loss not only efficient but also sustainable.

Joint-Friendly Training for Every Fitness Level

To illustrate the impact on joints per step when jogging, here’s a quick example calculation. With each step, approximately 2 to 3 times your body weight impacts the joints (depending on running style and ground cushioning). For this calculation, we assume an average of 2.5 times. Our person weighs 80 kilograms. This means that with each step, a load of 200 kilograms impacts the joints, assuming 2.5 times. A person needs approximately 1,000 steps per kilometer. This, in turn, means that for one kilometer of running, there is a total load of approximately 100,000 kilograms per leg. This is an enormous strain on the body, especially if the joints are not accustomed to the running load. Naturally, the higher the body weight, the greater the individual load.

fat man jogging 2024 12 05 18 11 12 utc

For people with obesity or joint problems, rowing is therefore one of the best sports available. Unlike sports such as jogging or CrossFit, which often place high impact stress on joints and tendons, rowing is virtually impact-free. The movement is fluid and protects your knees, hips, and ankles, while you simultaneously get an effective workout.
Another advantage is the individual adjustability of resistance and intensity. Whether you are just starting out or already have experience, you can perfectly tailor rowing to your fitness level. Even after injuries, such as knee or ACL surgery, rowing is excellent for getting back into motion.
Compared to other sports, rowing is particularly joint-friendly because you are seated during the workout. This eliminates the stress that body weight places on the joints. This is a decisive advantage, especially for people with obesity.

Mental Benefits: How Rowing Boosts Motivation

Mann bedient das Touchscreen-Display eines AUGLETICS Rudergeräts, auf dem verschiedene Trainingsprogramme angezeigt werden.

In addition to the physical benefits, rowing also offers numerous mental advantages. The smooth, rhythmic movements have a calming effect and promote the release of endorphins – also known as happiness hormones. Many people report entering a meditative “flow state” while rowing, which helps reduce stress and clear their minds.

Added to this is the motivation from visible progress. Whether you improve your stroke rate, distance covered, or wattage – rowing provides measurable results that keep you going. Modern devices like the AUGLETICS Eight Style also offer programs and visual feedback that make training exciting and varied.

Proper Nutrition: Combination of Rowing and Mindful Eating

Exercise alone is not enough to effectively combat obesity. A balanced diet is equally important to support the success of your training. Here are a few simple basic rules you should observe:
  • Calorie Deficit: To lose weight, you must burn more calories than you consume. Rowing helps you achieve this deficit, but nutrition makes the crucial difference.
  • Three-Meal Principle or Intermittent Fasting: Both approaches can help you achieve your calorie deficit. With intermittent fasting, for example, in the 16:8 model, you only eat within a limited eight-hour window. The three-meal principle focuses on regular but calorie-conscious meals. With both eating habits, the last meal is consumed by 7:00 PM at the latest.
  • Balanced Diet: Focus on fiber-rich foods, healthy fats, and proteins. Reduce sugar and processed foods.

With the right combination of training and nutrition, you can not only lose weight faster but also develop sustainable healthy habits. It is helpful to count your calories for a certain period. This can be easily done with various apps. This will further sharpen your awareness of what, when, and how much you eat. All three “Ws” are crucial points in considering your diet and in the aspect of weight loss.

In this video, Lars, your Clatics coach, explains why rowing is the perfect full-body sport. Learn how you can train 86% of your muscles, strengthen your cardiovascular system, and burn calories like no other. Whether you’re stuck in office routine, want to restart after an injury, or simply want to get fitter – rowing offers countless benefits for body and mind. Additionally, there are tips on the correct technique to prevent back problems. Watch now and discover why rowing could be the ideal choice for you!

How to Achieve Long-Term Weight Loss with Rowing

The key to success lies in consistency. To get started, I recommend scheduling two to three training sessions per week, each lasting 20 to 30 minutes. Once you have accustomed yourself to the training, you can increase the intensity or duration. Interval training, where you alternate between intense and moderate phases, is particularly effective for fat loss.
In the long term, rowing not only aids in weight loss but also improves your overall fitness. The combination of endurance and strength training ensures that your body becomes firmer and more efficient.

Develop a Routine: Achieve Rowing Success with Fixed Habits

A crucial key to successful training – whether for weight loss, muscle building, or simply improving fitness – is the development of routines. Especially when rowing on the AUGLETICS Eight Style, you have the opportunity to flexibly integrate your workout into your daily life, as you are independent of opening hours or weather conditions. It is best to start by scheduling fixed times for your rowing workout, just as you would for other important appointments. It is your time slot in the day, reserved solely for you and your training. A classic approach is to train first thing in the morning after waking up or to fit in half an hour before dinner in the evening. This ensures a structured daily routine and prevents your workout from being forgotten.
Another tip: Link your rowing workout with enjoyable habits. For example, listen to your favorite music or an exciting podcast while rowing. If you can stream Netflix or YouTube on your rowing machine, as is the case with the AUGLETICS Eight Style, the workout will almost be done incidentally – and you’ll stay motivated. It also helps to set realistic goals: Three times a week for 20 to 30 minutes is a good start that already shows positive effects and can be easily integrated into daily life.
To stay consistent in the long term, you can also structure your training like a challenge – keep a training diary or use apps that document your progress. Small successes, such as rowing a few more minutes or achieving a higher stroke rate, are motivating and fun. By gradually making training a fixed part of your day, it quickly becomes a habit – just like brushing your teeth or your morning coffee.

What to Look for When Buying

Not every rowing machine is the same – and the right model can make a big difference. Here are some things you should consider:
  • Space Requirements: Especially for small apartments, compact and foldable devices like the AUGLETICS Eight Style are ideal.
  • Resistance System: Magnetic brakes are quiet and low-maintenance, while water or air resistance systems offer a more realistic rowing feel.
  • Ease of Use: A device with a clear display and easy-to-use functions makes training more enjoyable.

The AUGLETICS Eight Style stands out with its integrated Virtual Trainer, which provides direct feedback on technique and helps you avoid common mistakes. Additionally, the device offers programs and entertainment options that make your training varied.

202411271155

Is Rowing Really Right for You?

Take our quiz to find out!

Conclusion: Why Rowing is the Perfect Choice for Weight Loss

Rowing is one of the most versatile and effective sports for combating obesity. It combines endurance training, muscle building, and joint protection in one movement – all on a single device. With high calorie expenditure, the activation of almost all muscle groups, and the ability to individually adjust the training, rowing is the ideal choice for people with obesity.
With a high-quality rowing machine like the AUGLETICS Eight Style, training becomes not only effective but also motivating and entertaining. So, why wait? Start today and discover how rowing can change your life!

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.

BACK TO OVERVIEW

You might also be interested in

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy furnishings. A real alternative to the gym.
9. January 2026

|

Lars Wichert

An alternative to the gym – train more effectively, live more flexibly

View Post

A woman trains on the Augletics rowing machine in a bright, modern living room. Next to her, an orange cat curiously sniffs at the machine.
8. January 2026

|

Lars Wichert

Healthy Fitness Routine: Why Rowing Will Revolutionize Your Winter Workout

View Post

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route
6. January 2026

|

Lars Wichert

A cut above: Rowing machine or treadmill?

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days