Try for free for 30 days

BACK TO OVERVIEW

Rowing in Old Age – why It’s Never Too Late to Start

13. June 2025

|

BY Lars Wichert

Age is Just a Number

Many people are convinced: sports are for the young. Those over 60 should take it easy. However, the exact opposite is true – especially when it comes to rowing. The body needs exercise, and rowing is one of the gentlest and most effective sports available. The best proof? A man like Richard Morgan – a 92-year-old four-time world champion in indoor rowing, who only started rowing at 73. And is fitter today than many a thirty-something.

What Happens to the Body with Age

Body functions change with increasing age – that is natural. However, this does not mean one has to passively watch the decline:
  • Musculature: The loss of muscle mass (sarcopenia) begins from the age of 30 – if left untreated, this can lead to loss of mobility in old age.
  • Circulation and Respiration: Cardiac output and oxygen uptake (VO₂max) decrease, leading to reduced resilience.
  • Coordination and Balance: The interplay of muscles diminishes, increasing the risk of falls.
  • Mitochondrial Degradation: The “powerhouses of the cells” lose density – which slows down energy production and fat burning.

However, this is precisely where effective training like rowing comes in.

Why Rowing is Ideal for Older Adults

Rowing is joint-friendly, effective, and versatile – and therefore perfectly suited for training in old age. The smooth movement engages over 85% of the entire musculature without creating impact or shock loads. The movement is fluid, rhythmic, and can be perfectly adapted to one’s own performance level.
At the same time, rowing combines strength and endurance training in a single movement. It strengthens the back, legs, and core, improves posture, and strengthens the cardiovascular system. Calorie consumption is high, the risk of injury is low – an optimal mix for older beginners.

is09an0ni 2024 11 03 02 25 29 utc

The Proof: The 92-Year-Old Indoor Rowing World Champion

Richard Morgan impressively demonstrates what is possible. The Australian only began training regularly at 73. Today, almost 20 years later, he is a four-time world champion in indoor rowing – at 92 years old!
His metrics are exceptional:
  • Muscle Mass: With over 80% lean body mass, his body is extremely high-performing.
  • VO₂ Kinetics: His oxygen uptake corresponds to that of a significantly younger, well-trained adult.
  • Training Volume: Approximately 30 kilometers of rowing per week plus supplementary strength training.
  • Injury-Free: Not a single training session missed in two decades.

Morgan is not a genetic marvel – his recipe for success is: consistency, appropriate load, and enjoyment of movement.

Training in Old Age: What You Should Pay Attention To

Ein älterer Mann zeigt das AUGLETICS Rudergerät in einer modernen Küche

Especially in older age, it is important to start cautiously and listen to your own body. These principles can help:
  • Start Slowly: Begin with short, light sessions (e.g., 10–15 minutes at a low stroke rate).
  • Utilize Zone 2: Train predominantly in the aerobic zone (60–75% HRmax), which is the so-called “Fatmax” zone.
  • Technique First: A clean rowing movement reduces strain and increases efficiency (see video: Rowing Technique Explained).
  • Train Regularly: Two to four sessions per week are optimal – with breaks for recovery.
  • Involve Your Doctor: For existing medical conditions, training should be coordinated.

Benefits of Rowing in Older Age

Regular rowing acts as a kind of natural anti-aging program. Key effects include:

  • Increased Muscle Mass: Rowing activates all major muscle groups – important for strength, balance, and mobility.
  • Improved Oxygen Supply: Lung and heart performance improves, and VO₂ kinetics become more efficient.
  • Greater Everyday Resilience: More energy, less shortness of breath when climbing stairs or walking.
  • Fall Prevention: Better balance and more core stability protect against injuries.
  • Strong Heart: The heart becomes more efficient, and blood pressure stabilizes.
  • Mental Strength: Structure, goal orientation, and self-efficacy grow – along with self-confidence.

What Makes the AUGLETICS Eight Style Special for Older Adults

The AUGLETICS Eight Style is a prime example of technology-supported rowing training in the best sense. Especially for older adults, it offers many advantages:
  • Virtual Coach: This intelligent system analyzes your technique in real-time – and provides visual feedback on stroke length, posture, and rhythm. Particularly helpful for older beginners to avoid movement errors and increase efficiency.
  • 15-inch HD Touchscreen: On the screen, you can not only read training data but also watch technique videos – e.g., parallel to a session with the 30-Minute Beginner Workout.
  • Streaming Function: Netflix, YouTube, or relaxing music – everything can be integrated. Perfect for staying motivated during long sessions.
  • Quiet Magnetic Brake: No rattling, no noise – ideal for rental apartments or shared spaces.
  • User-Friendly Design: The seat is comfortable, the pedals are non-slip, and the device can be stored in a space-saving manner. Also suitable for people over 1.90 m or with minor limitations.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Nutrition in Old Age: Strength Also Comes from the Kitchen

Rowing alone is not enough – proper nutrition is crucial for building muscle and feeling vital. Especially in old age, the body needs:
  • Proteins: Ideally 1.5 to 2.0 g of protein per kilogram of lean body mass. This promotes muscle maintenance and regeneration.
  • Calories: Do not eat too little – a training surplus of 300–400 kcal is normal.
  • Vitamins & Minerals: Vitamin D, Omega-3, Magnesium, and B vitamins are particularly important.
  • Regular Meals: Fixed meal times help metabolism and energy availability.
  • Fluids: 1.5 to 2 liters daily – ideally water or unsweetened tea.

Psychological Perspective: More Than Just Movement

Many older adults experience a loss of routines, purpose, or social connection during life’s transitional years. Rowing can help:
  • Meaningful Structure: Set training goals, experience progress.
  • Community: Online training groups or challenges.
  • Role Model Function: For children, grandchildren, and one’s own environment.
  • Mood Enhancer: Exercise acts similarly to a mild antidepressant.

Conclusion: Start Now – Your Body Will Thank You

It is never too late to start rowing. On the contrary: those who remain active in old age not only live longer – but above all, better. Richard Morgan’s case impressively shows what is possible – even at over 90 years old.
With the right start, a sensible training plan, and a modern rowing machine like the AUGLETICS Eight Style, nothing stands in the way of a healthy, active life into old age.

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