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Rowing machine for overweight people: The perfect start to a healthier life

11 April 2025

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FROM Lars Wichert

Rowing is the ideal sport for overweight people

Do you want to do something for your health, lose weight and feel fitter overall - but don't know where to start? Then rowing is exactly the right sport for you. It can be difficult to get started with exercise, especially if you are overweight, because many traditional sports put a strain on joints, don't progress quickly 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 that you can get started right in your own 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's significantly more than with many other endurance sports. Arms, legs, back, core - rowing works your entire body. This not only ensures a high calorie consumption, but also a balanced muscle build-up.

The smooth, flowing movement also makes rowing extremely easy on the joints. This makes it particularly attractive for people who are overweight, as the knees, hips and back are not subjected to the impact loads of jogging. In addition, rowing supports the metabolism, helps to reduce stress and strengthens the cardiovascular system - important prerequisites for sustainable weight loss and a better quality of life.

Challenges of overweight people during sport

People who are overweight often face particular hurdles when it comes to exercise. Physically, limited mobility, reduced stamina or aching joints can make it difficult to get started. Psychologically, shame, insecurity and the feeling of being watched at the gym play a major role.

In addition, there are often negative experiences with diets or sports programmes that have not brought the desired success. Many people quickly lose motivation or don't even dare to start. This is exactly where rowing offers a safe and enjoyable introduction: you train sitting down, at your own pace and can concentrate on what counts - your health.

What overweight people should look out 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 so that your training is comfortable, safe and effective:

Stability and resilience: Ensure a high maximum load capacity (at least 150 kg, preferably 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 fit: 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 the bike - especially for those with limited mobility.
Resistance system: A magnetic resistor is particularly quiet, low-maintenance and allows you to fine-tune the intensity.
Display and control: A large, clear display with clear indicators (heart rate, calories, watts, etc.) helps you to monitor 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 progress quickly. Especially as a beginner, you can use the AUGLETICS EIght Style learn the rowing technique, as every rowing 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 people who are overweight:

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 out over 4 weeks:

Week 1-2: 3 times a week for 15 minutes at a moderate intensity (stroke frequency of 18-20 strokes/minute), the focus here should be on technique and enjoying the exercise.
Week 3: 3 times a week, 20-25 minutes each, with short intervals: 1 minute more intensive, 2 minutes relaxed
Week 4: 3-4 times a week for 30 minutes with increasing intensity

Climb slowly. Pay attention to your heart rate (approx. 60-70 % of your maximum HR) and make sure that you can still talk during the workout. For devices such as the AUGLETICS Eight Style the training programmes to add variety to your training.

Calorie consumption and fat burning

Just 20 minutes of rowing is 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, the calorie consumption of rowing is particularly high, 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 during rowing without impact load on the supporting apparatus, 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 continues to burn more calories - an effect that is also known as the "afterburn effect".

The right rowing machine for your home

A Rowing machine exercising within your own four walls has many advantages: you can exercise whenever you want without feeling like you are being watched or having to walk long distances. This is particularly suitable for AUGLETICS Eight Style - a high-quality appliance with state-of-the-art technology:

Virtual coach: Gives you feedback on technique, rhythm and posture
Whisper-quiet magnetic brake: Ideal for flats as you don'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 - 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 intensity, but 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 favourite series on the screen of your TV. 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 visualise progress: More minutes, higher wattage, fewer breaks - that spurs you on.

Set yourself small, achievable goals and reward yourself for success. And most importantly: be patient with yourself. Every single stroke counts - because you are moving in the right direction. Taking a day off or skipping a session is no reason to be in a bad mood. You have to see your training as holistic progress.

Frequently asked questions (FAQ)

Can I train with 120+ kg on a rowing machine?

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 success?

You will notice that you feel fitter after just 2-3 weeks. Visible changes will follow after around 4-6 weeks - depending on your training frequency and diet. You will be able to ride faster at the same heart rate or see that your heart rate is lower at the same workload.

Is rowing also suitable for back pain?

Yes, as long as you pay attention to a proper technique. Rowing even strengthens a strong back. A machine with technique feedback such as the AUGLETICS Eight Style is ideal here.

What should I do if I get out of breath quickly?

Then start more slowly, reduce the intensity and concentrate on regularity. Endurance comes with time. Make sure you breathe correctly, as this can also help you to relax while rowing.

Is rowing better than running for weight loss?

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 way to better health

Rowing is a real insider tip for overweight people - effective, easy on the joints and motivating. You burn lots of calories, strengthen your body and can train in the comfort of your own home. With a suitable machine like the AUGLETICS Eight Style you make it particularly easy for yourself to stick with it and develop healthy routines.

If you want to get fitter in the long term, lose weight and feel more comfortable in your body again, then now is the right time to get started - start rowing for your life!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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