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Rowing Machine for Beginners – Tips for a Successful Start

12. April 2025

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BY Lars Wichert

Rowing as the Perfect Introduction to Endurance Sports

Are you looking for an effective, joint-friendly way to improve your endurance and train your entire body? Then rowing is the sport for you! As a former competitive athlete and Olympic participant, I can tell you from experience: Rowing is not only one of the most efficient forms of training – it is also one of the most accessible.

Why Rowing is the Ideal Sport for Beginners

Rowing is one of the most effective full-body workouts. It activates over 85% of your muscles – from your legs to your core, arms, and shoulders. At the same time, it is a sport that strengthens your cardiovascular system and improves your endurance.
Especially for beginners, rowing offers many advantages:
  • Joint-friendly: Unlike jogging, rowing does not put sudden impact pressure on your joints.
  • Individually scalable: Whether you want to start with a light session or really push yourself – you can perfectly adapt the training to your fitness level.
  • Time-saving: Even 20 minutes of rowing a day is enough to achieve noticeable progress.
  • Efficient: Rowing burns many calories and helps build muscle, which even increases your basal metabolic rate in the long term.

In this article, I will show you what to look for when choosing your rowing machine and how to start your training step by step – with enjoyment, without frustration.

The Right Rowing Machine – Tips for Getting Started

What types of rowing machines are there?

Before you start, the question arises: Which rowing machine is right for you? There are different resistance systems that vary in feel, volume, and price:

  • Air Resistance: Here, resistance is generated by a propeller that moves air through a fan wheel. The harder you pull, the greater the resistance. This provides a dynamic, rowing-like feel, but these devices are quite loud. The resistance can usually be adjusted manually via a flap on the fan.
  • Water Resistance: These devices work with a water tank in which paddles are moved. This creates a sound that differs from air-braked systems and somewhat resembles the sound of rowing. The rowing feel is similar to that of air resistance, but depending on the manufacturer, there may be a lack of pressure in the front recovery phase, as the paddles do not grip the water properly. The disadvantage is that the resistance is not as precisely adjustable, or rather, the resistance in most water systems cannot be changed but is determined by the fill level. The water should be refilled and maintained regularly.

AUGLETICS DSCF9250 e1737983980657

  • Magnetic Brake: Here, the flywheel is braked by magnetic fields. This allows for very precise resistance adjustment, and the device remains quiet and maintenance-free, making it perfect for home use. However, to achieve an optimal rowing feel, an electronically controlled model should be chosen, as the flywheel would otherwise convey an unnatural rowing sensation.

Ergonomics & User-friendliness

As a beginner, you want to be able to start comfortably. Pay attention to:
  • comfortable seat height, so you can easily get on and off
  • the ergonomics should correspond to the seating position in a boat, so that the rowing motion can be performed optimally
  • a comfortable seat and ergonomic handles
  • a smooth gliding motion of the seat
  • stable footing – nothing should wobble!

The AUGLETICS Eight Style was designed to be suitable for people with limited mobility and to be particularly comfortable.

Space Requirements and Volume

Many shy away from purchasing because they believe the device requires too much space. However, modern devices like the AUGLETICS are compact and foldable. The model measures just 1.81 meters and can be easily stored upright.
Especially in rented apartments, noise level is an issue. This is where magnetic braking systems, like those in AUGLETICS, score points – they are virtually whisper-quiet. This way, you can train in the morning or evening without disturbing anyone.

Special Features for Beginners

Especially at the beginning, certain additional functions can greatly facilitate getting started – they not only ensure more effective training but also provide enjoyment and motivation. Here’s a look at the highlights of the AUGLETICS Eight Style that will make your start easier:

  • Virtual Coach: Like a personal trainer by your side. The coach gives you real-time feedback on your technique, reminds you of the correct stroke sequence, and helps you avoid mistakes before they become ingrained. Especially as a beginner, this is invaluable – because clean technique is the basis for effective and injury-free training.

  • Streaming Function: Training becomes more entertaining if you can watch your favorite series on Netflix or stream a YouTube video while doing it. On the large 15-inch HD display of the AUGLETICS Eight Style, you have an optimal view for this. And the best part: You can also access other content via the integrated Chrome browser – from training plans to music playlists.

  • Training Apps and Statistics: Those who can see their progress stay more motivated. The detailed training analyses show you at a glance how you are developing – whether it’s stroke rate, split time, wattage, or total time. This way, you can not only set training goals but also achieve them in a traceable manner.

These smart features make rowing training not only more effective but also more varied and entertaining. Especially with regular training, it makes a big difference whether you have to overcome yourself every time – or even look forward to your next session. With the right setup, you’re guaranteed not to get bored!

Buyer's Guide for Beginners

What should you look for?
  • Long-term use: It pays to opt for quality.
  • Warranty & Customer Service: Important, in case something goes wrong.
  • Trial option: If possible, try out the device before purchasing.

Why the AUGLETICS Eight Style is Perfect for Beginners

The AUGLETICS Eight Style was specially developed for people who want to train comfortably at home. Here are some of the key advantages:
  • Easy to use: The large touchscreen gives you direct access to various programs and motivating training routes.
  • Virtual Trainer: The integrated coach gives you feedback on your technique and helps you avoid mistakes – perfect for beginners.
  • Quiet and space-saving: The device is whisper-quiet and can be easily folded after training.
  • Design: With its modern look in wood or black powder-coated aluminum, it blends harmoniously into any home.
  • Motivating Features: From training analysis to Netflix integration, the device offers numerous functions that motivate you and make training varied.

Rowing Tips for Beginners – How to Successfully Start Your Training

Technique is everything – especially in rowing. Clean technique protects you from injuries and makes your training efficient.
The rowing stroke consists of four phases:
1. Catch: Starting position – legs bent, arms extended, upper body slightly leaned forward. The back is straight, the grip is loose in the hand.
2. Drive: First, the legs extend, then the upper body leans back, finally the arms pull the handle to the chest. Important: The movement is fluid – legs, core, arms.
3. Finish: End position – legs extended, upper body slightly leaned back, arms at the body. Do not lean back too far!
4. Recovery: Movement back to the catch – first the arms extend, then the upper body follows forward, then the legs bend. Back to the starting position.

Common Mistakes:
  • Rolling the legs in too early during recovery
  • Rounded back
  • Too much resistance
  • Incorrect sequence (e.g., arms before legs)

Tip: Initially, train only with low intensity and focus on technique. This will pay off twice over later.

Training Volume and Entry Recommendations

Start with 2–3 sessions per week. Here is a possible plan for the first few weeks:
Week 1–2:
  • 3 x 15 minutes at a low stroke rate (18–22 SPM)
  • Practice technique, focus on clean execution, use the Virtual Trainer to improve your training score

Week 3–4:
  • 3–4 x 20–30 minutes
  • First short intervals: 3 minutes faster / 2 minutes easy

From Week 5:
  • longer endurance sessions (up to 45 minutes)
  • Interval training: e.g., 4 x 5 minutes brisk with 1 minute break

Define Training Goals & Measure Progress

Possible goals:
  • Row for 30 minutes without a break
  • Improvement of the 500m split time
  • more watts at the same heart rate

Your device’s display shows you all important values. Use these to visualize your progress. With AUGLETICS, your training sessions are even saved – so you keep track of everything.

Maintain Motivation

Starting rowing training is an investment in your health – and with the right equipment, it’s also a real pleasure. Only if you enjoy it in the long term will you stay motivated. Here are a few tips to maintain your motivation:
  • Set small interim goals
  • Reward yourself when you train regularly
  • Switch between different programs and intensities
  • Listen to music, podcasts, or watch series – directly on the rowing machine
  • Combine training with well-being: good clothing, time just for yourself

Conclusion: Start your rowing adventure with the right equipment and a clear plan

Rowing is the perfect introduction to endurance sports – especially if you choose the right equipment and approach it step by step. Invest in quality, pay attention to comfort and technique, and stick with it. You will quickly notice how your body changes – stronger, fitter, more balanced.
With a device like the AUGLETICS Eight Style, which technically supports and simultaneously motivates you, you lay the foundation for long-term success.
Ready for your first session? Then get started – the water awaits. (Fortunately, only virtually.)

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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