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Rowing Machine Muscle Building vs. Endurance: What Do You Want to Achieve?

11. September 2025

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BY Lars Wichert

Rowing uniquely combines endurance, strength, and coordination, engaging up to 85% of the total musculature. However, those who use or want to buy a rowing machine often face the question: Should I use it for muscle building or for my endurance? The good news is: Both are possible – if you know how. In this article, you will learn how to specifically align your rowing training with muscle building or endurance and which goal suits you better.

Why rowing can do both – strength AND endurance

The great advantage of rowing training lies in its versatility. The movement sequence is a dynamic full-body movement that activates legs, back, torso, shoulders, and arms equally. Depending on how you design your training – i.e., duration, intensity, and resistance – you can focus either on endurance or muscle building.
Rowing belongs to the category of “hybrid training forms”, similar to swimming or cross-country skiing. The muscles are stressed in long chain movements over many repetitions. But: The resistance during rowing can be flexibly adjusted – with devices like the AUGLETICS Eight Style even in 15 levels, which allows for targeted training control.

Muscle building with the rowing machine

How muscle building works with rowing

Muscle building – or hypertrophy – occurs through targeted, repeated stress on the musculature with a combination of mechanical tension and metabolic stress. With rowing, you achieve this through:
  • Higher resistance (magnetic, as with AUGLETICS)
  • Lower stroke rate (14–20 strokes per minute)
  • Explosive pull-through with conscious effort
  • Shorter, more intense units of 15–30 minutes

Through the controlled movement with high intensity, you can strengthen especially the leg, torso, and arm muscles. The combination of leg push, upper body engagement, and the final pull with the arms is particularly effective.

AUGLETICS DSCF8857

Typical training example for muscle building

Tip: Muscle building requires breaks – plan a recovery between two intense units.

How endurance training works

Endurance training is about strengthening the cardiovascular system, burning fat, and improving overall performance. Rowing is particularly effective here because:
  • Large muscle groups are active → high calorie consumption
  • The movement sequence is rhythmic and even
  • The pulse is easily controllable, e.g., in the Zone2 area
  • The whole body is challenged without impact (like running)

Typical forms of endurance training

  • FatMax training: long, even units at moderate intensity (60–70% HRmax)
  • HIIT (High Intensity Interval Training): short bursts of exertion with breaks
  • Long Slow Distance (LSD): longer units with low intensity

Training example for endurance

Muscle building vs. endurance in comparison

Who is what suitable for?

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Muscle building is ideal for you if you:

  • Want to define your muscles
  • Value body tension and strength
  • Want to train in addition to strength training
  • Want to build muscles in a joint-friendly way (e.g., after injury)

Endurance training is ideal for you if you:

  • Want to strengthen your cardiovascular system
  • Want to lose weight
  • Love long units
  • Are working on your basic fitness

What about both at the same time?

And now the best part: You don’t have to decide! The clever design of your training plan allows you to combine muscle building and endurance. Those who row 3–4 times a week can use 2 units for endurance and 1–2 for strength focus, for example.

Example week for muscle building & endurance

Why the AUGLETICS Eight Style is particularly suitable

The AUGLETICS Eight Style is not just a rowing machine – it is your smart training partner that perfectly covers both worlds.

Advantages for muscle building:

  • Strength level mode with up to 5 additional levels in addition to the resistance
  • Virtual Coach for clean technique and targeted effort
  • Direct feedback on stroke length, strength, stroke rate

Advantages for endurance:

  • Streaming function – Netflix, YouTube or rowing videos for long units
  • Low noise due to magnetic brake – ideal for home training
  • Pulse control via Bluetooth – ideal for FatMax or interval training
Particularly clever: The device remembers your training, analyzes your technique and shows you your progress – perfect for any goal.

Conclusion: Your goal decides your training

The rowing machine is one of the most versatile training machines you can get. Whether muscle building or endurance – with the right control, you will achieve your goals effectively, healthily, and sustainably.
If you want to build muscles: Intensity high, duration down, focus on technique.
If you want to improve your endurance: Control pulse range, find rhythm, train regularly.
And if you want both? Then the rowing machine – especially the AUGLETICS Eight Style – is exactly the right decision for your home gym. It could hardly be more efficient, smarter, and more sustainable

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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