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Rowing Machine Training from 50 – Staying Fit in the Second Half of Life

15. October 2025

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BY Lars Wichert

Regular exercise is important at any age – but from the age of 50, it takes on a whole new meaning. The body changes: Muscles break down faster, joints become more sensitive, the cardiovascular system needs targeted training. At the same time, the desire to stay healthy, mobile and self-determined increases. Then rowing may be exactly your sport, because it is easy on the joints, effective and ideally suited for people aged 50 and over – provided you pay attention to a few important points.

Why the body changes from 50

As you get older, many processes in the body slow down. This natural aging process is individual, but there are typical changes:
  • Sarcopenia: The age-related loss of muscle mass usually begins in the mid-40s and continues without training.
  • Reduced bone density: Increased risk of osteoporosis, especially in women after menopause.
  • Decreasing elasticity of tendons and ligaments: Which can lead to a higher susceptibility to injury.
  • Slower metabolism: Less energy consumption – weight gain becomes easier, losing weight more difficult.
  • Change in the cardiovascular system: The maximum heart rate decreases, regeneration takes longer.

Good news: Targeted training can counteract all of this – and rowing is one of the best methods for doing so.

Why the body changes from 50

As you get older, many processes in the body slow down. This natural aging process is individual, but there are typical changes:
  • Sarcopenia: The age-related loss of muscle mass usually begins in the mid-40s and continues without training.
  • Reduced bone density: Increased risk of osteoporosis, especially in women after menopause.
  • Decreasing elasticity of tendons and ligaments: Which can lead to a higher susceptibility to injury.
  • Slower metabolism: Less energy consumption – weight gain becomes easier, losing weight more difficult.
  • Change in the cardiovascular system: The maximum heart rate decreases, regeneration takes longer.

Good news: Targeted training can counteract all of this – and rowing is one of the best methods for doing so.

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Why rowing is ideal for people aged 50 and over

1. Gentle on the joints & fluid

In contrast to running or many fitness courses, rowing is a “low impact” sport. This means: No impact load for knees, hips or spine. The movement is fluid and even.

2. Full body workout

When rowing, up to 85% of the muscles are used: Legs, back, torso, shoulders and arms work together in every movement. This protects against muscle loss and improves posture and body awareness.

3. Cardiovascular Training

Due to the cyclical movement and the large muscle involvement, the cardiovascular system is efficiently strengthened – ideal for counteracting high blood pressure, type 2 diabetes and obesity.

4. Improving posture

Rowing specifically strengthens the back and torso muscles – areas that are often neglected in everyday life. Many users report a more upright posture and less back pain after just a few weeks.

5. Individually adjustable

Whether beginner or advanced: The intensity can be perfectly adjusted via resistance, stroke rate and duration – especially easy with devices with digital coaching, such as the AUGLETICS Eight Style.


What do I have to consider when rowing training from 50?

1. Start slowly – continuity before intensity

The biggest mistake: wanting too much too quickly. A moderate start is better, e.g. 2–3 units per week of 20–30 minutes with a focus on technique and even pace.

2. Learn technique – protect your back

Especially in old age, a clean technique is crucial to avoid overloads. The movement sequence should be fluid and controlled – ideally with guidance from a coach or with the help of a virtual coach like the AUGLETICS Eight Style.

3. Choose resistance wisely

Start with a low to medium resistance – especially if you are new to it. The aim is to perform the movement sequence technically cleanly and to build up the muscles in the long term, not to use maximum force.

4. Plan breaks & regeneration

Unlike in younger years, the body needs more time to recover. Therefore, be sure to plan rest days and listen to your body.

Muscle building or endurance – what is better from 50?

Both have enormous advantages – and the combination is ideal!

Tip: If you row 3–4 times a week, you can use two units for endurance and one for muscle building, for example.

Training plan for beginners from 50

Special features for women from 50 – keyword menopause

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In midlife, the hormone balance changes – this also has an impact on muscles, bones and metabolism. Rowing is an ideal sport here because it:
  • protects bone density
  • maintains the muscles
  • reduces stress levels (through rhythmic movement & focus)
  • burns calories without overdoing it

Regular rowing training can even have a positive influence on typical symptoms such as hot flashes, mood swings or sleep disorders – especially due to the relaxing effect on the nervous system.

Why rowing is also good for the head

Rowing is not only a physical, but also a mental training. The rhythmic, uniform movement has the following effects:
  • meditative
  • stress-reducing
  • concentration-promoting

Many exercisers report that they can “switch off” while rowing – a feeling of flow arises. Especially in the second half of life, when stress increases due to job, family or upheavals, rowing can help to find your way back to your own center.

The right rowing machine for people aged 50 and over

Not every rowing machine is equally suitable for training in old age.
Important features:
  • Low noise (especially important in the apartment)
  • Gentle, even movement
  • Intuitive operation
  • Technique feedback & motivation
  • Space-saving & easy to store

Recommendation: AUGLETICS Eight Style

  • Virtual Coach for clean technique & real-time feedback
  • 15-inch HD screen for motivating training videos or Netflix
  • Quiet magnetic resistance – train without disturbing others
  • Elegant design – blends elegantly into any living environment

Especially for beginners and people aged 50 and over who want to train regularly at home, the AUGLETICS is a smart, safe and stylish solution.

Conclusion: Rowing – the perfect sport from 50

Rowing is an all-round training for body and mind – and a real quality of life booster, especially for people aged 50 and over. It helps to maintain muscles, strengthen the heart and circulation, improve posture and keep the metabolism going, all without putting strain on the joints.
With a suitable training plan, a high-quality rowing machine and some patience, everyone from 50 can become fitter, more agile and healthier.
So: Get the boat ready – and start rowing!

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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