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Rowing Machine Effective – why Rowing is the Best Workout for your Body

14. February 2025

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BY Lars Wichert

Rowing is one of the most effective sports there is – it combines strength and endurance training in a single movement. Compared to other sports such as running or cycling, rowing uses over 85% of the entire musculature. No wonder more and more people are turning to rowing machines for home training to improve their fitness, lose weight or increase their athletic performance.
I am Lars Wichert, Olympic participant and world champion in rowing, and today I will show you why rowing training is one of the best decisions for your health and performance.

Which Muscle Groups Are Engaged During Rowing?

Rowing is a full-body workout – this means that not only individual muscle groups are addressed, but almost the entire body works.

Legs – The main drive in the rowing stroke
  • Quadriceps (front of thigh): Provides for the extension of the legs in the pull-through.
  • Hamstrings (back of thigh): Supports the movement during forward rolling.
  • Calf muscles (Gastrocnemius, Soleus): Stabilizes the foot and contributes to power transmission.

Torso – The stability and power transmission
  • Abdominal muscles (Rectus abdominis, Obliques): Keep the torso stable and protect the lower back.
  • Back extensors (Erector spinae): Supports the upright posture during rowing.

Upper body – Pulling movement and control
  • Latissimus dorsi (broad back muscle): Main muscle for the pulling movement.
  • Trapezius muscle (shoulder and neck area): Stabilizes the shoulder blades.
  • Biceps and forearm muscles: Supports the grip and control of the movement.
  • Pectoralis major (chest muscle): Contributes to the stability of the shoulder.

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

Due to this comprehensive muscle activation, rowing is one of the most effective methods to train the entire body evenly. Likewise, rowing is predestined for a symmetrical physique, as the movement on the rowing machine evenly loads both sides of the body.

Calorie consumption & fat burning – How effective is rowing for weight loss?

Rowing is one of the best methods to burn fat and get the body in top shape. The great advantage here: Due to the high muscle use and the even movement, not only is energy burned in the short term, but the metabolism is also sustainably boosted. This leads to a sustainable afterburn effect, whereby the body burns calories even after training.
Why is rowing so effective for fat burning?
  • High muscle activation: Over 85% of the muscles are active during rowing, which means that energy consumption is high.
  • Joint-friendly training: No jerky impact like when running, which makes it particularly attractive for overweight people and people with joint problems.
  • Combination of strength and endurance training: While many sports train either endurance or muscles, rowing combines both in a single movement.

As you can see, rowing at high intensity can burn just as many or even more calories than running, while protecting the joints and effectively challenging the muscles at the same time.

Which 500m times correspond to which calorie consumption on the AUGLETICS Eight Style?

On the AUGLETICS Eight Style, you can specifically control your calorie consumption via the resistance and your speed. The following overview shows you how much energy you burn per hour at different 500m times:

Note: The exact calorie consumption depends on your individual body weight, your muscle mass and your personal training condition. The higher your resistance and your stroke power, the more calories you burn.

How you can optimize your rowing training for maximum fat burning

Every training session should be started with a good warm-up. Whether you do this via a punch build-up or whether you prefer to activate your body with a small mobilization circuit is up to you. It is important that you do not surprise your body with a full load.

  1. Interval training (HIIT):
  • Alternate between fast and slow phases. Example: Repeat 1 minute at 2:00 min/500m, then 2 minutes at 2:45 min/500m.
  • Effective to maximize the afterburn effect.

2. Longer units in the fat burning range:

  • Train for 45–90 minutes with a 500m time that is in the range of 72 to 81% of your maximum heart rate.
  • Formula for calculating HRmax = 220 – age. The result is an approximation of the maximum heart rate, which depends on various factors such as years of training, fitness level and also genetics.
  • This keeps your pulse constantly in the optimal range for fat burning. The stroke rate should be between 18 and 22 strokes per minute (SPM).

Rowing for the cardiovascular system – An optimal cardio training

Rowing is not only an excellent sport for fat burning, but also an optimal training for the cardiovascular system. The even and dynamic movement of large muscle groups intensely demands the body’s oxygen uptake, which sustainably improves heart performance. Regular training with the rowing machine increases the maximum oxygen uptake (VO₂ max), whereby the body is supplied with oxygen more efficiently. This leads to the heart being able to pump more blood with each contraction, thus relieving the cardiovascular system in the long term. A trained heart beats slower at rest, as it can transport the same amount of blood through the body with fewer beats per minute. This not only reduces the risk of cardiovascular diseases, but also increases general performance in everyday life.

Particularly advantageous is pulse-based training, which can be carried out particularly efficiently on devices such as the AUGLETICS Eight Style. Thanks to the integrated Virtual Coach, you can monitor your heart rate in real time and specifically control it in the optimal load range. With functions such as the target pulse mode, the device automatically adjusts the resistance so that you always train in your desired heart rate zone – be it for fat burning, basic endurance or high-intensity interval training (HIIT). This combination of technology and individual training control makes rowing training not only more effective, but also more sustainable in the long term, as it keeps you exactly in the area that is optimal for your goals.

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.
In addition to the positive effect on the cardiovascular system, rowing is also unbeatable in terms of training efficiency. In contrast to many other sports, it uses over 85% of the muscles, which means that both the upper body and the lower body are trained simultaneously. While you mainly activate the leg muscles when running or cycling, rowing ensures a harmonious development of the entire body musculature. This not only maximizes calorie consumption, but also improves strength endurance. The even load also protects the joints and makes the training particularly suitable for people with knee or back problems.

Another advantage is the versatility of rowing training. Depending on your goal, you can choose between different training methods: Slow, continuous units are ideal for the aerobic range and fat burning, while high-intensity intervals (HIIT) increase maximum performance and create a strong afterburn effect. The combination of moderate and intensive phases is also particularly effective in order to optimally challenge both the cardiovascular system and muscle endurance.

The AUGLETICS Eight Style offers the decisive advantage here, as it makes the training even more efficient thanks to the magnetic resistance adjustment and the intelligent Virtual Coach. Thanks to the personalized feedback and the automatic adjustment of the resistance levels, you can precisely control your training without having to intervene manually. This not only ensures a constant challenge, but also a sustainable increase in performance.
In summary, rowing is one of the most efficient training methods to strengthen the cardiovascular system, improve endurance and challenge the entire musculature at the same time. Thanks to the intelligent technology of the AUGLETICS Eight Style, you can take your training to a new level and choose exactly the training intensity that is best suited for your individual goals.

Why the AUGLETICS Eight Style makes your training even more effective

The AUGLETICS Eight Style stands out from other rowing machines due to its modern technology:
  • Virtual Coach: Real-time feedback on technique so you can row optimally.
  • Magnetic brake: Even resistance for precise training control.
  • Interactive programs: Adapted workouts for different training goals.
  • Streaming function: Entertainment during training.
  • Space-saving: Foldable and easy to store.

With the AUGLETICS Eight Style you can ensure that you get the most out of your rowing training.

11 entertainment

Which training methods make the rowing machine even more effective?

Depending on your training goal, you can use different methods on the rowing machine:
  • Basic endurance training: Low intensity, long units (40–90 minutes). Ideal for heart health and fat burning.
  • Interval training (HIIT): Alternating between high and low intensity for maximum calorie burning.
  • Sprint intervals: Short, explosive strokes for more strength and anaerobic fitness.
  • Technique training: Focus on clean movement execution to avoid injuries.

The right technique for an effective training

An efficient rowing stroke follows four phases:
  1. End pull: Arms pull the handle to the chest, back remains straight.
  2. Forward roll: Arms stretch, upper body goes forward, legs follow.
  3. Front reversal: Controlled movement without loss of energy.
  4. Pull-through: Powerful leg extension, upper body leans slightly back, arms pull the handle.

A clean technique is crucial for an effective and joint-gentle training, we also have a blog article – Rowing technique for beginners: This is how you row correctly on the rowing machine

How often and how long should you row to achieve maximum results?

  • Beginners: 2–3 times per week, 20–30 minutes per unit
  • Advanced: 4–5 times per week, 40–60 minutes
  • Competitive athletes: 5–6 times per week, targeted training plans

Regular training is crucial to see progress – the key to success is consistency

Rowing as a joint-gentle training – Ideal for all age groups

  • No impact on knees and joints – perfect for people with joint problems, as rowing can also achieve a higher range of motion pain-free in the joint than with other sports.
  • Suitable for any age – A gentle but effective training.
  • Perfect for rehabilitation – Is often used in physiotherapy.

Conclusion: Why rowing is the most effective training

Rowing offers a unique combination of strength and endurance training, protects the joints and burns many calories. Especially with the AUGLETICS Eight Style you can make your training even more targeted.
Whether for muscle building, fat burning or as cardiovascular training – a rowing machine is one of the most effective investments in your fitness.
Start your rowing training now and experience for yourself how effective it can be!

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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