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Rowing Machine – What is it Good for?

27. February 2025

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BY Lars Wichert

Rowing machines are enjoying increasing popularity, and for good reason: they offer an effective full-body workout that promotes both strength and endurance, while remaining easy on the joints and ideal for training at home. But what exactly is a rowing machine good for? What advantages does it offer over other fitness equipment, and how can it help you achieve your individual fitness goals?
In this article, you will learn everything you need to know about rowing training – from the stress on the muscles to calorie consumption and improving your posture and mental strength.

Which muscle groups are trained during rowing?

One of the biggest advantages of a rowing machine is that it uses up to 85% of the entire musculature. It is one of the few fitness machines that trains almost the entire body – in a natural, flowing movement.

Leg muscles – The drive starts here

  • Quadriceps (front of the thigh) – Responsible for leg extension and provides the main force in the rowing stroke.
  • Hamstrings (back of the thigh) – Supports the bending of the legs when rolling forward.
  • Calf muscles – Stabilizes the foot and supports the transfer of force to the footrest.

Core muscles – Stabilization and power transmission

  • Abdominal muscles (Rectus abdominis, Obliques) – Keep the core stable and ensure a controlled backward lean.
  • Back extensors (Erector spinae) – Stabilizes the spine and prevents the upper body from collapsing.

Upper body muscles – The pull brings the power

  • Latissimus dorsi (broad back muscle) – The main pulling force for the rowing movement.
  • Trapezius muscle (shoulder and neck area) – Supports the stability of the shoulders.
  • Biceps & forearm muscles – Control the grip pressure and pull the arms towards the body.
  • Pectoral muscles (Pectoralis major) – Supports stability in the shoulder.
Through this comprehensive muscle activation, the rowing machine not only helps build muscle, but also ensures a balanced posture.

Rowing as an effective cardio workout

A rowing machine is not just a strength machine – it is also one of the most effective cardio machines ever.

Strengthen the cardiovascular system

Rowing, as a strength-endurance sport, improves blood circulation, lowers blood pressure and strengthens the heart so that it works more efficiently. People with an increased risk of cardiovascular disease in particular benefit from regular sessions.

Calorie consumption when rowing

Due to the high muscle use, you burn up to 800 calories per hour when rowing. The calorie consumption depends on various factors. Intensity and body weight as well as age play a decisive role, which is why it can also be more than 800 calories per hour, for example. Compared to other sports, rowing has a higher energy consumption with approximately the same physical exertion:

What does medium intensity mean during training?

Medium intensity describes a training level that is strenuous but can be maintained over a longer period of time. When rowing, this usually means a 500-meter time of around 2:00 to 2:30 minutes, depending on the model, depending on the individual performance level and resistance setting. The stroke rate (SPM) is usually between 18 and 24 strokes per minute, and the heart rate is in the range of 60–75% of the maximum heart rate. This pace challenges the body, but remains aerobic in nature, which means that mainly fat and carbohydrates are used as energy sources.
When running, a medium intensity corresponds to a pace between 5:30 and 7:00 minutes per kilometer. It is fast enough to improve endurance, but not so intense that it switches exclusively to anaerobic energy supply. While you can speak in short sentences, a longer conversation is already challenging. The heart rate is also between 60–75% of the maximum heart rate, which makes the training particularly effective for basic endurance and fat burning.
When cycling, medium intensity corresponds to a speed of 20–25 km/h on flat terrain with a cadence of 80–100 revolutions per minute (RPM). Depending on fitness level and bicycle type, the power output is between 100 and 180 watts. As with rowing and running, the body is in the aerobic range here. As with cycling, short sentences can still be spoken, but a continuous conversation becomes difficult. This intensity is ideal for improving basic endurance, promoting fat metabolism and carrying out the training consistently over a longer period of time.

Aerobic and anaerobic energy production – How your body provides energy

The body uses two main pathways for energy production: aerobic and anaerobic. At moderate loads – such as during basic endurance training – the body works aerobically, which means it gains energy from fats and carbohydrates using oxygen. This enables an efficient and long-lasting energy supply, ideal for longer training sessions. However, if the intensity increases sharply, for example during sprints or high-intensity interval training, the body switches to anaerobic energy production. Here, energy is provided without oxygen from the stored carbohydrates (glycogen), which leads to a fast but limited energy supply. The disadvantage: Lactate is produced, which leads to muscle fatigue at high concentrations. While the aerobic system is crucial for endurance and fat burning, the anaerobic system enables short, powerful bursts of exertion.

Joint-friendly training – Ideal for every age

In contrast to running or ball sports, rowing is a low-impact sport – that is, there are no jerky loads on the knees, hips or back. This makes it ideal for:
  • People with joint problems
  • Overweight people who want to train in a way that is easy on the joints
  • Rehabilitation after injuries
Many physiotherapists use rowing as a joint-friendly rehab training to improve mobility and reduce pain.

Posture improvement & strengthen back muscles

Älterer Mann bewegt das AUGLETICS Rudergerät in einer modernen Wohnküche

Back pain is a widespread problem in Germany: Almost a third of the population, a good 26.2 million people, sought medical help in 2021 alone due to back problems. A significant factor for these complaints is an insufficiently trained back musculature, which can lead to poor posture and chronic pain. Targeted training, especially with the rowing machine, can help here. Rowing not only strengthens the superficial, but also the deeper back muscles, which leads to improved stability of the spine. The even use of large muscle groups optimizes posture and reduces the risk of back problems. Regular training on the rowing machine can therefore make a decisive contribution to the prevention and alleviation of back pain.

In summary, rowing is ideal for:
  • To improve upright posture.
  • To strengthen the lower back.
  • To relieve tension in shoulders & neck.

The training specifically strengthens the muscles that are necessary for a healthy posture.

Rowing for weight loss & weight reduction

Rowing is one of the best sports for losing weight, as it not only burns a lot of calories, but also boosts the metabolism. So that you get a sense of how much sport is necessary for a meal or, for example, a pizza, here is a calculation:
  • How long do you have to row to burn a pizza?
    • One pizza (~850 kcal) = approx. 60–75 minutes of rowing at medium intensity.

  • Why is rowing better than jogging for losing weight?
    • Higher muscle activation = Higher calorie consumption even after training.
    • No joint stress = Can be sustained longer.

Mental benefits: Stress reduction & increased concentration

Regular rowing can:
  • Reduce stress through endorphin release.
  • Increase concentration through rhythmic movements.
  • Promote mental endurance and improve general well-being.

Many people find rowing to be a kind of active meditation in which they clear their heads.

Comparison with other fitness equipment – Why the rowing machine is the best choice

The rowing machine offers the greatest training effect per unit of time, as it combines strength and endurance in one workout.

The AUGLETICS Eight Style stands out from other rowing machines thanks to its modern technology

A suitable rowing machine for your home training is the AUGLETICS Eight Style. It is the ideal choice for anyone looking for high-quality, efficient and innovative rowing training. Thanks to the advanced magnetic brake technology, it offers a smooth and jerk-free resistance that can be optimally adapted to the individual training intensity. In contrast to conventional air or water resistances, the magnetic brake enables particularly quiet and low-maintenance training, making the device ideal for use in apartments or offices. Another outstanding feature of the AUGLETICS Eight Style is the integrated Virtual Coach, which provides real-time feedback on the technique and helps users to improve their movements. This not only increases the effectiveness of the training, but also minimizes the risk of injury due to incorrect posture. In addition, the device has extensive training software that offers individually customizable programs and detailed analyses. This allows both beginners and advanced rowers to optimally control their training and achieve long-term progress. Thanks to the space-saving folding function, the rowing machine can be easily stowed away after training – perfect for small apartments. Overall, the AUGLETICS Eight Style combines state-of-the-art technology, user-friendliness and sophisticated design to offer a first-class rowing experience.

Conclusion: Why a rowing machine is the perfect choice for your fitness

A rowing machine is far more than just another fitness machine – it offers one of the most effective forms of training for the entire body. It combines strength and endurance training, strengthens the cardiovascular system and promotes fat burning, while remaining easy on the joints. People who suffer from back problems or are looking for a gentle alternative to running in particular benefit from the even, flowing movement of rowing.
The AUGLETICS Eight Style stands out as an excellent choice. Thanks to its innovative magnetic brake, it ensures even resistance and extremely quiet training. The integrated Virtual Coach helps to improve rowing technique and thus prevent injuries. With the diverse training programs, everyone, regardless of fitness level, can design their training individually and make steady progress.
Regardless of whether you want to lose weight, build muscle or simply increase your general fitness – a rowing machine is a worthwhile investment in your health. With a model like the AUGLETICS Eight Style, you are guaranteed state-of-the-art technology, maximum efficiency and a motivating training that will keep you in top shape in the long term.
In summary, the following points are the plus points when training with the rowing machine:
  • Effective full-body workout with endurance & strength component.
  • Protects the joints & strengthens posture.
  • High calorie consumption & ideal for fat loss.
  • Mental benefits for stress reduction & focus.
  • Versatile, suitable for all fitness levels.

Start today and experience for yourself how good rowing is for you!

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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