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Rowing Machine for Overweight People: the Perfect Start to a Healthier Life

11. April 2025

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BY Lars Wichert

Rowing as an ideal sport for obesity

Would you like to do something for your health, reduce your weight and feel fitter overall – but don’t know where to start? Then rowing is exactly the right sport for you. Especially for overweight people, getting started with exercise can be difficult because many classic sports put a strain on the joints, lack rapid progress or are simply not enjoyable. Rowing offers you a joint-friendly, effective and motivating way to keep fit and reduce your weight. And the best thing is: You can start right at home – without an audience, without a gym and at your own pace.

Why rowing is so effective for overweight people

Rowing is one of the most effective full-body workouts of all. Up to 85% of your muscles are activated with every movement – that is significantly more than with many other endurance sports. Arms, legs, back, torso – your entire body works when rowing. This not only ensures high calorie consumption, but also balanced muscle building.
Thanks to the even, flowing movement, rowing also remains extremely gentle on the joints. This makes it particularly attractive for overweight people, as the knees, hips or back are not stressed by impact loads as they are when jogging. In addition, rowing supports the metabolism, helps reduce stress and strengthens the cardiovascular system – important prerequisites for sustainable weight reduction and a better quality of life.

Challenges faced by overweight people in sports

Overweight people often face particular hurdles when it comes to sport. Physically, limited mobility, reduced endurance or painful joints can make it difficult to get started. Psychologically, shame, insecurity and the feeling of being watched in the gym play a major role.
In addition, there are often negative experiences with diets or sports programs that have not brought the desired success. Many quickly lose motivation or don’t even dare to start. This is exactly where rowing offers a safe and pleasant entry: You train while sitting, at your own pace and can concentrate on what counts – your health.

Das Augletics Eight Rudergerät mit modernem Design aus Holz und Metall steht in einem stilvollen Wohnzimmer.

What overweight people should look for in a rowing machine

Not every rowing machine is equally suitable. Especially if you are carrying a little more weight, you should pay attention to certain features to ensure that your training is comfortable, safe and effective:
  • Stability and load-bearing capacity: Pay attention to a high maximum load capacity (at least 150 kg, better 180–200 kg). A stable frame and a robust rail ensure that you train safely. The AUGLETICS Eight Style has a maximum user weight of 195 kilograms.
  • Comfortable seat: The seat should be wide, padded and ergonomically shaped. The better the comfort, the longer you will last.
  • Entry height: A slightly raised seating position makes it easier to get on and off – especially with limited mobility.
  • Resistance system: A magnetic resistance is particularly quiet, low-maintenance and allows you to finely adjust the intensity.
  • Display and control: A large, clear display with clear indicators (heart rate, calories, watts, etc.) helps you to control your training and see improvements.
  • Technical assistance: A device like the AUGLETICS Eight Style offers a virtual coach who gives you feedback on your rowing technique – perfect for avoiding injuries and seeing rapid progress. Especially as a beginner, you can learn the rowing technique with the AUGLETICS EIght Style, as each stroke is assessed via constant feedback.

Health benefits of rowing for overweight people

In addition to burning calories, rowing offers numerous other health benefits – especially for overweight people:

Training plans for getting started

Especially at the beginning, it is important to start training gently. You don’t have to exhaust yourself – the important thing is that you stick with it. Here is a suggestion for starting over 4 weeks:
  • Week 1–2: 3x per week for 15 minutes at moderate intensity (stroke rate at 18–20 strokes/minute) the focus here should be on the technique and the fun of the movement.
  • Week 3: 3x per week for 20–25 minutes, with short intervals: 1 min. more intense, 2 min. easy
  • Week 4: 3-4x per week for 30 minutes with increasing intensity

Increase slowly. Pay attention to your heart rate (approx. 60–70% of your maximum HR) and that you could still have a conversation during training. Use the training programs on devices such as the AUGLETICS Eight Style to bring variety to your training.

Calorie consumption and fat burning

20 minutes of rowing is already enough to burn a significant amount of calories. Depending on the intensity, between 200 and 500 calories can be burned. Compared to other sports such as running or cycling, calorie consumption is particularly high when rowing, as the entire body is involved in the movement. The more muscle mass is used, the more energy the body needs. And the whole thing happens when rowing without impact load on the musculoskeletal system, i.e. on the tendons and ligaments.

The combination of strength and endurance training during rowing also activates the metabolism and promotes fat burning. After training, the body is still in a state of increased calorie consumption – an effect also known as the “afterburn effect.”

The right rowing machine for your home

A rowing machine in your own four walls brings many advantages: You can train whenever you want without feeling watched or having to travel long distances. The AUGLETICS Eight Style is particularly suitable – a high-quality device with the latest technology:

  • Virtual Coach: Gives you feedback on technique, rhythm and posture
  • Whisper-quiet magnetic brake: Ideal for apartments as you won’t disturb anyone
  • Large, clear 15-inch HD display: Clearly displays all training data
  • Entertainment during training: Netflix, YouTube, Amazon Prime or browser directly on the display – so time flies by
  • High quality and resilience: Ideal for beginners, advanced users and also for people with a higher body weight

Motivation and sticking with it

The most important factor in training is not the intensity, but the regularity. That’s why it’s worth introducing small rituals. For example, always train at the same time – in the morning after getting up or in the evening with your favorite series on the screen of the AUGLETICS Eight Style.
Motivate yourself with music, series or podcasts that you listen to or watch while rowing. Devices like the AUGLETICS Eight Style make this particularly easy. A training diary can also help to make progress visible: More minutes, higher wattage, fewer breaks – that spurs you on.
Set yourself small, achievable goals and reward yourself for successes. And most importantly: Be patient with yourself. Every single stroke counts – because you are moving in the right direction. Missing a day or a unit is no reason for a bad mood. You have to see training as a holistic progress.

Frequently Asked Questions (FAQ)

Can I train on a rowing machine with 120+ kg?
Yes, many devices are designed for up to 150–180 kg body weight. The AUGLETICS Eight Style is even approved for up to 195 kilograms.
How quickly will I see results?
After just 2–3 weeks, you will notice that you feel fitter. Visible changes follow after about 4–6 weeks – depending on training frequency and diet. You will be able to drive faster at the same heart rates or see that your heart rate is lower at the same load.

Is rowing also suitable for back pain?
Yes, provided you pay attention to a clean technique. A strong back is even strengthened by rowing. A device with technical feedback like the AUGLETICS Eight Style is ideal here.

What to do if I get out of breath quickly?
Then start slower, reduce the intensity and concentrate on regularity. Endurance comes with time. Also pay attention to the correct breathing, because this can also lead to relaxation during rowing.
Is rowing better than running for losing weight?
In many cases: yes. Rowing is easier on the joints, burns a similar number of calories and trains more muscle groups at the same time.

Rowing as a sustainable path to better health

Rowing is a real insider tip for overweight people – effective, gentle on the joints and motivating. You burn a lot of calories, strengthen your body and can train comfortably at home. With a suitable device like the AUGLETICS Eight Style, it is particularly easy to stick with it and develop healthy routines.
If you want to become fitter in the long term, reduce your weight and feel more comfortable in your body again, then now is the right moment to get started – row for your life!

About the author

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.

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