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Rowing for Women – Full-Body Workout with Effect and Ease

16. May 2025

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BY Lars Wichert

Rowing has long since ceased to be just a man’s thing or a niche sport. More and more women are discovering training on the rowing machine for themselves – and for good reason. Rowing combines strength, endurance, flexibility, and mental fortitude in a single, fluid motion. It is easy on the joints, effective, and adapts to your fitness level – whether you are just starting out or pursuing ambitious training goals.
In this article, I will show you why rowing is an ideal introduction (and long-term companion) to a healthy, active life, especially for women. You will learn what advantages it brings, how to start training, and what you should pay particular attention to – including tips on how the AUGLETICS Eight Style rowing machine provides you with optimal support.

Why rowing is an ideal workout for women

Rowing offers women a wealth of benefits. Unlike many other forms of training, rowing activates up to 85% of the muscles simultaneously – from the legs to the torso to the back and arms. This makes the workout particularly effective.

Full-body workout in every unit

Many women are looking for a workout that strengthens the glutes and legs, shapes the core, and improves posture. Rowing fulfills all of that – and more. You simultaneously strengthen the deep muscles, strengthen your back, and improve your endurance. This is a real benefit, especially for women who want to do something for their posture. The best part is that you train the most important muscles, but you don’t have to be afraid of extreme muscles

Joint-friendly & low-injury

Due to hormonal influences, women are more prone to joint problems – for example, due to the loosening of ligaments during pregnancy or due to lower muscle mass. Rowing is a particularly gentle form of exercise without impact. Unlike jogging, there are no impact forces – your joints will thank you.

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Goals of women in training – and how rowing fulfills them

Many women want to use training to:
  • Lose weight or reduce fat
  • Tighten the body
  • Improve posture
  • Reduce stress
  • Gain energy for everyday life

Rowing fulfills all these goals – in a single sport. It is both a cardio workout
as well as a muscle-toning unit. Depending on the intensity and duration, you can set different priorities

Rowing for weight loss

Even at moderate intensity, you burn 400–600 kcal per hour on the rowing machine, at a higher pace it is up to 800 kcal or even more for completely fit female athletes. At the same time, building muscle increases your basal metabolic rate – so your body burns more calories even at rest.

Rowing for body shaping

You specifically train your legs, glutes, back, and arms – with every movement. The torso in particular is strengthened, which improves the silhouette and straightens the posture. Rowing shapes your body without “pumping you up”.

Getting started made easy: This is how women start rowing

Getting started with rowing is easy, but it is worth paying attention to good technique. Here are some tips

  1. Outlay: Starting position – legs bent, arms long, back straight.
  2. Pull-through: First the legs push, then the upper body leans back, and finally the arms pull.
  3. Supine position: Legs stretched, upper body slightly back, hands at the rib cage.
  4. Rolling forward: Stretch your arms, bend your upper body, roll your legs back in.

Tip: Technique is more important than speed. Especially at the beginning, it is better to row slowly and pay attention to the flow of movement.
Here, the AUGLETICS Eight Style helps you with its virtual coach, who gives you real-time feedback on your technique. Errors are recognized and displayed immediately – like a personal trainer right next to you.

Special phases of life – rowing as a companion for women

Rowing during and after pregnancy

After postpartum recovery, rowing is ideal for getting back in shape. You can adjust the intensity, train gently on your joints, and specifically strengthen your core. Particularly good: The movement supports the back muscles, which are often heavily stressed by carrying the baby.
Important: Postpartum recovery should be completed and a doctor’s go-ahead should be available before training.

Rowing during menopause

During menopause, the hormone balance changes – this can affect metabolism and bone density. Rowing helps to counteract weight gain and promotes bone metabolism. In addition, the rhythmic movement has a relaxing effect on the nervous system – ideal for sleep problems or mood swings

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How often and for how long should women row?

A training plan could look like this

Tip: Combine longer, moderate units (Zone 2 training) with short intervals to increase calorie consumption

Mental strength & well-being – rowing for the mind

In addition to the physical benefits, rowing also has an effect on a mental level:
  • Stress is reduced through even movement
  • You get into a meditative “flow”
  • The head becomes clear – ideal as a balance after a stressful day
  • Regular training increases self-confidence and energy

Women in particular, who organize a lot in everyday life or are challenged professionally, benefit enormously from this time out.

The perfect rowing machine for women: AUGLETICS Eight Style

Why is this particular model so well suited for women?
  • Whisper-quiet magnetic brake: No loud noise, can also be trained in the evening and next to the television.
  • Compact and foldable: Fits in every apartment.
  • 15-inch HD touchscreen with Netflix & YouTube: Watch series while training.
  • Virtual Coach: Gives feedback on technique – ideal for beginners and for anyone who wants to improve their technique.
  • Motivating & flexible: training programs, challenges and automatic progress tracking.

This makes training not only physically but also emotionally fun.

Conclusion: Rowing is the ideal sport for women – effective, gentle and versatile

Rowing offers you everything you could want from a holistic workout: It is effective for your figure, gentle on your joints and strengthens your mental health. Regardless of whether you are just starting out, getting back into it or want to work specifically on your fitness – rowing adapts to you.
With a device like the AUGLETICS Eight Style, you bring a smart training partner into your home who motivates you, supports you and helps you achieve your goals. Start today – for a strong, healthy and self-confident 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.

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