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Rowing in menopause – movement, balance and new energy

30. January 2026

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BY Lars Wichert
Achieve more movement and renewed energy balance through rowing during menopause. Menopause is a turning point for many women. Between approximately 45 and 55 years of age, the body undergoes noticeable changes: hormonal shifts affect metabolism, mood, sleep, and performance. What used to be easy suddenly costs more energy. Weight gain, hot flashes, mood swings or sleep problems are common companions – and many ask themselves: What can I do to feel good again?
The answer is: exercise. And one of the most effective forms of exercise to strengthen body and mind during this phase is rowing.

What Happens During Menopause?

Menopause – medically referred to as the climacteric – is not a disease, but a natural stage in a woman’s life. During this time, the production of the hormones estrogen and progesterone decreases, which affects numerous processes in the body:

  • The metabolism slows down, which promotes weight gain.
  • Muscle mass decreases, which also reduces the basal metabolic rate.
  • Bone loss accelerates, increasing the risk of osteoporosis.
  • The cardiovascular system becomes more susceptible as the protective effect of estrogen diminishes.
  • Mood, concentration and sleep can also become unbalanced.
These changes vary greatly from individual to individual – but exercise helps in almost all cases to alleviate the symptoms and regain balance.

Why Exercise is So Important During Menopause

Exercise works on several levels:
  1. Physically: It strengthens muscles, bones and heart, promotes blood circulation and metabolism.
  2. Hormonally: Regular exercise supports hormonal balance and helps reduce stress hormones.
  3. Psychologically: Exercise releases endorphins – the so-called “happiness hormone” – and improves mood and sleep.
A study on indoor rowing with postmenopausal women (Araujo et al. 2023) shows that even three training sessions per week over ten weeks can trigger significant physiological adaptations. Participants trained for about 30 minutes at moderate intensity each time. The result: maximal oxygen uptake (VO₂max), cardiac stroke volume, and cardiac output significantly improved. At the same time, heart rate recovered faster after exertion – a sign of better cardiovascular regulation. These adaptations are particularly important because physical performance and cardiovascular function naturally decline with age.

Why rowing is the ideal sport during menopause

Rowing is a true all-rounder – gentle on the joints, powerful in its effect. Unlike jogging or other sports, rowing evenly loads the body, without impact on knees or hips. It activates around 80 to 85% of the entire musculature, including legs, back, arms, abdomen, and shoulders. Simultaneously, the cardiovascular system’s endurance performance improves.
Studies also show that rowing has a relatively low risk of injury, as the movement contains hardly any eccentric muscle loads, which are often responsible for muscle and tendon injuries.
The most important advantages at a glance:

Strength and endurance in one workout

Rowing combines both – ideal for burning fat and maintaining muscle at the same time.

Gentle on joints and back

The flowing movement reduces stress peaks and supports a healthy posture.

Effective for the metabolism

Regular rowing increases energy consumption, helps with weight loss and stabilizes blood sugar levels.

Strengthens the bones

The alternation of pressure and pulling movements strengthens bones and tendons – an effective osteoporosis prevention.

After rowing, a woman stands in front of a rowing machine. Rowing in menopause is an optimal alternative to exercise. Especially on the Augletics rowing machine.

Strengthens the cardiovascular system

Studies have shown improved oxygen uptake and faster heart rate recovery after exertion after just a few weeks of training – an important marker for heart health.

Mental balance

The rhythmic movement has an almost meditative effect: stress is reduced, the head becomes clear.

Hormones, muscles and metabolism – rowing as a counter-program

With declining estrogen levels, a portion of muscular performance is also lost. The body stores fat more easily – especially in the abdominal area. Regular training, particularly rowing, counteracts this process:
Just 20–30 minutes of rowing, three to four times a week, is enough to achieve noticeable changes: more strength, a more active metabolism and fewer fluctuations in energy levels. Research also indicates that regular exercise can influence hormonal processes. For example, training stimuli can help regulate stress hormones like cortisol and stabilize metabolic hormones like leptin, which is involved in appetite control.

The right rowing training during menopause

1. Start gently, stay regular
Those who are new to rowing should start with short units: 10–15 minutes at moderate intensity. The key is regularity – it is better to train more often, but for shorter periods. Over time, the duration can be gradually increased.
2. Technique before intensity
A clean rowing technique ensures maximum effect with minimal risk. The movement sequence follows the principle:
Legs – upper body – arms
A steady rhythm protects the back and improves effectiveness.
3. Variety through training forms
  • Basic endurance: 20–40 minutes at moderate intensity (65–75% of maximum heart rate).
  • Interval training: Shorter, intensive phases increase calorie consumption and promote hormone balance.
  • Strength-focused rowing: Higher resistance, slower rhythm – ideal for maintaining muscle mass.

4. Stretching and regeneration
After training, stretching exercises and light mobility units help to keep the muscles supple and avoid tension.

Getting started made easy: This is how you start your training

Getting started with rowing is easy, but it is worth paying attention to good technique. Here are some tips

  1. Outlay: Starting position – legs bent, arms long, back straight.
  2. Pull-through: First the legs push, then the upper body leans back, and finally the arms pull.
  3. Supine position: Legs stretched, upper body slightly back, hands at the rib cage.
  4. Rolling forward: Stretch your arms, bend your upper body, roll your legs back in.

Tip: Technique is more important than speed. Especially at the beginning, it is better to row slowly and pay attention to the flow of movement.
Here, the AUGLETICS Eight Style helps you with its virtual coach, who gives you real-time feedback on your technique. Errors are recognized and displayed immediately – like a personal trainer right next to you.

AUGLETICS Rowing Machine – Smarter Training During Menopause

Training should be fun, and this is exactly where technology plays a crucial role. The AUGLETICS Eight Style and Eight Sport, two rowing machines “Made in Germany”, are specially designed for training at home – quiet, stylish and technically modern.
  • Individually adjustable resistance
Whether gentle movement or demanding interval training – you decide how intense your training should be.
  • Virtual Coach
The smart training companion analyzes your rowing stroke in real time and provides immediate feedback on technique, rhythm and consistency. This way you train safely, effectively and in a way that is easy on your back.
  • Quiet & suitable for the living room
The almost silent magnetic resistance allows training at any time of day – ideal for the home office or the evening.
  • Motivation through entertainment
Series, music or virtual rowing tours directly on the display: The training becomes varied and motivating.
  • Sustainable & high quality
Manufactured in Germany with a focus on quality, environmental awareness and design – for long-term enjoyment of training.

Tip: On the AUGLETICS YouTube channel you will find videos on technique, motivation and healthy training – perfect for getting started.
06 augletics leise magnetbremse

How often and for how long should women row?

A training plan could look like this

Tip: Combine longer, moderate units (Zone 2 training) with short intervals to increase calorie consumption

Nutrition and rowing – a strong duo

Exercise is only half the battle. Nutrition plays an equally important role during menopause. The focus should be on protein, healthy fats and fiber. They stabilize blood sugar, promote satiety and support the maintenance of muscle mass. The combination of regular rowing and conscious nutrition creates the basis for stability, strength and well-being – physically and mentally.

Think holistically: exercise, nutrition and balance

Rowing can do more than burn calories. It gives peace, focus and self-confidence. Especially in a phase of life in which the body is changing, rowing offers a feeling of control and strength. It helps to reconnect with your own body – without pressure to perform, but with joy in movement.
The steady rhythm, the interplay of breathing and movement, the focus on your own flow – all of this has an almost meditative effect.
In addition to sport and nutrition, small changes in everyday life also contribute to a better sense of well-being during menopause:

  • Reduce stress: Yoga, meditation or breathing exercises help to lower cortisol levels.
  • Improve sleep: Fixed bedtimes and a quiet evening ritual promote recovery.
  • Don’t forget hydration: Water and unsweetened teas support metabolism and skin appearance.
  • Maintain social contacts: Being active together increases motivation and joy of life

Conclusion: Rowing as a Powerful Companion Through Menopause

Menopause brings many changes – physical, hormonal, and mental. Especially during this life stage, regular exercise can make a decisive difference. Rowing offers a particularly effective combination of strength and endurance training that activates the entire body while remaining gentle on the joints.

Training strengthens large muscle groups, stimulates metabolism, and improves the cardiovascular system. Studies also show that regular rowing training can increase endurance performance and improve heart rate regulation after just a few weeks – important factors for long-term health and fitness.

At the same time, the rhythmic movement is relaxing and can help reduce stress and strengthen one’s body awareness. In combination with a balanced diet and sufficient rest, rowing can thus become a stable foundation for more energy, well-being, and health during menopause.

In short

Those who row regularly not only strengthen muscles and heart but also gain a sense of balance during a time of change.

FAQ

Is rowing really beneficial during menopause?

Yes. Studies show that regular rowing improves cardiovascular fitness, increases oxygen uptake, and boosts exercise capacity – even in postmenopausal women.

Yes. Rowing activates large muscle groups and therefore burns many calories. At the same time, it helps maintain muscle mass, which stabilizes metabolism.

For beginners, 3 training sessions per week of about 20–30 minutes are sufficient.

Yes. The movement is fluid and without impact, which is why rowing is considered particularly gentle on the joints.

Yes. Studies show that regular rowing training can improve maximal oxygen uptake, cardiac stroke volume, and heart rate regulation.

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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