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Rowing Machine with Resistance Adjustment – the Right Setting for Every Training Goal

15. April 2025

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BY Lars Wichert

Introduction: Why Resistance Adjustment is Crucial for Rowing

Rowing is one of the most effective sports – it trains up to 85% of your muscles, improves your endurance, and is gentle on your joints. However, to adapt your training to your personal goals, a crucial factor plays a central role: the resistance adjustment on the rowing machine.
Especially if you train regularly or want to set different training stimuli, it is important that you can adjust the resistance individually – for technique training, light endurance, or intense strength intervals. In this article, you will learn why resistance adjustment is so important, what systems are available, and how to find the perfect setting for your training.

What types of resistance systems are there?

Not every rowing machine is the same – the resistance system, in particular, makes a big difference in the training experience. There are four common types:
1. Air Resistance:
In this system, a fan wheel generates resistance, with openings on the side that can be enlarged and reduced. The resistance for each setting is also developed through the strength of your rowing stroke; the harder you pull, the more resistance is created. This system is very popular in competitive sports, but it is quite loud.
2. Water Resistance:
Here, resistance is generated by the rotation of a paddle in the water tank. Adjustment options are limited, as resistance is primarily regulated by pulling force or by the water level in the tank. However, the resistance in most rowing machines is a closed system, so no other stimulus can be achieved by adjusting the resistance. In addition, some maintenance is required (e.g., cleaning the tank).
3. Magnetic Resistance:
Magnetic rowing machines offer particularly quiet training with precisely adjustable resistance – perfect for home use. The pull remains smooth and comfortable, whether you row gently or work with full power. Like air-braked systems, the AUGLETICS Eight Style has ten resistance levels, plus five additional strength levels. The advantage of the AUGLETICS Eight Style, in turn, is that the magnet is electrically controlled, thus creating a very realistic rowing feel – a clear advantage over systems that only have a classic magnetic brake and are not electrically controlled.

Why is an adjustable resistance level important?

The ability to flexibly adjust the resistance offers you numerous advantages:
  • Individual Training Design: Beginners start with low resistance, advanced users can specifically develop strength and endurance.
  • Technique Improvement: At low resistance, you can fully concentrate on the clean execution of the rowing stroke. You can also place a high value on rapid acceleration here. With higher resistance, you can specifically train power-per-stroke.
  • Targeted Muscle Activation: Higher resistance particularly engages the core, back, and legs – ideal for muscle building.
  • Rehabilitation: Those returning to training after injuries can start controlled and safely with gentle resistance.

An adjustable resistance therefore not only makes your training more effective – but also safer and more versatile. With different resistances, you can also very effectively take your interval training to the next level.

Training Control via Resistance Adjustment

Depending on your goal and training phase, you can also specifically target training zones via the resistance setting. In combination with stroke rate (SPM) and your heart rate zone, this results in a clearly structured workout.

Example Training Zones:

Through precise control, you can specifically achieve progress in endurance, strength, or technique – without overexertion.

Modern Rowing Machines with Digital Resistance Adjustment

Modern devices like the AUGLETICS Eight Style go a step further: They offer electrically controlled resistance levels that are adjusted via the touchscreen display or even automatically in training programs.
What does that mean? You can:
  • Set training goals (e.g., power-per-stroke intervals for more targeted strength development)
  • Have the resistance adjusted automatically (with the AUGLETICS rowing machine, you can specify heart rate zones, and the rowing machine selects the appropriate resistance to keep the heart rate within the specified range.)
  • Choose between 10 resistance levels and 5 strength levels
  • Receive immediate feedback on technique and performance with the Virtual Coach

Such a system not only enables intelligent and efficient training but also provides more motivation through technology, coaching, and variety.

Common Mistakes in Resistance Selection

A common beginner’s mistake is to set the resistance too high to “feel more.” This often leads to poor technique, overexertion, and frustration.

Here are a few tips:
  • Start with low resistance to learn the movement cleanly
  • Increase intensity gradually
  • Pay attention to technique and rhythm – not just the number of calories burned

Your training will then not only be more pleasant but also more sustainably effective. With the correct and clean rowing technique, you can row fast at any resistance. It only depends on how you apply your technique.

Who is a Rowing Machine with Resistance Adjustment Particularly Suitable For?

The short answer: Everyone! But here are a few examples:
  • Beginners benefit from easy operation and a gentle start.
  • Advanced users utilize the adjustment for interval training or strength endurance.
  • Rehabilitation athletes can precisely control the load.
  • Older adults enjoy joint-friendly training with controllable intensity.
  • Ambitious athletes benefit from the realistic simulation of various race situations.

An adjustable resistance is therefore not a “nice-to-have,” but a must for long-term success.

Conclusion: More Versatile Training with Resistance Adjustment

A rowing machine with resistance adjustment opens up entirely new training possibilities for you. It adapts to your performance level, your goals, and your daily routine. Whether you’re practicing technique, building muscles, or simply want to burn calories in a relaxed way – with the right setting, your rowing training becomes a customized experience.
If you are looking for a device that combines these advantages, you should definitely check out the AUGLETICS Eight Style. It offers you:
  • Finely adjustable resistance levels
  • A virtual coach
  • Silent training
  • Entertainment through integrated streaming

This makes rowing not only more effective – but also truly enjoyable.

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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