Try for free for 30 days

BACK TO OVERVIEW

What are the Benefits of Rowing?

18. December 2024

|

BY Lars Wichert

The versatile benefits of a unique sport

Rowing is one of the most effective and versatile sports. It combines endurance training, strength building, and mental fortitude in a single, fluid motion. As a two-time Olympian and three-time World Rowing Champion, I, Lars Wichert, have not only experienced the peaks of competitive sports, but have also come to appreciate the numerous benefits of rowing for investing in our health. However, rowing is not just for professionals – it offers immense benefits for people of all ages and fitness levels. In this article, you will learn why rowing is so beneficial.

Rowing as a full-body workout

Rowing is a true full-body workout. With each stroke, you activate up to 85% of your total musculature. It starts with the legs, which generate the initial pressure, moves through the torso, which provides stability, and ends with the arms and shoulders, which complete the stroke. This perfect symbiosis of strength and endurance makes rowing one of the most efficient sports.
The great advantage: While many sports focus on either strength or endurance, rowing combines both elements in a single movement. Your legs and glutes work powerfully, while your back, abdomen, and shoulders provide stability and traction. At the same time, the repetitive movement trains your endurance and improves your cardiovascular health – a double win for your body.

Slider-module-rowing-motion-01
Slider-module-rowing-motion-02
Slider Module - Rowing Motion - 04
Slider Module - Rowing Motion - 04

Joint-friendly and safe: Rowing for all ages

A major advantage of rowing is that it is easy on the joints. Unlike sports such as running, where there is impact on the knees and ankles, rowing offers a smooth motion without impact load. This makes it particularly suitable for people with joint problems, obesity, or after injuries.
Rowing is also ideal for older people who do not want to put too much strain on their joints but are still looking for an effective workout. The even movement promotes mobility, strengthens the muscles around the joints, and helps to promote joint fluid. Furthermore, most older people are able to perform a greater range of motion on the rowing machine than when they are running, for example. The result: less pain, more mobility, and a more active everyday life.

Heart health and endurance: Rowing strengthens the cardiovascular system

Rowing is an extremely effective cardiovascular workout that does far more than just improve endurance. During a training session, your heart is challenged to pump more blood through your body, which leads to a stronger and more efficient heart muscle in the long term. Regular rowing helps to increase your heart’s stroke volume – the amount of blood pumped with each heartbeat. At the same time, your resting heart rate decreases, as your heart needs to beat less often to perform the same work due to the improved efficiency.
A study published in the Journal of the American College of Cardiology shows that regular endurance training such as rowing can significantly reduce the risk of heart disease. The study found that moderate to intense cardio training can reduce the risk of coronary heart disease by up to 50%. A key factor is the improved elasticity of the blood vessels, which is promoted by the increased blood flow during exercise. This lowers blood pressure and reduces the risk of arteriosclerosis – the hardening of the arteries.
Rowing also activates the small capillary vessels in your muscles, which optimizes the oxygen supply to the tissue. This not only helps to improve performance, but also improves the overall health of your cardiovascular system. People with high blood pressure or elevated cholesterol levels in particular benefit from the positive effects of rowing.
Another problem is collapsing in the layback. Here it helps to imagine that there is a pin stuck in your back that makes you stay upright. Keep your chest slightly pushed outwards and tense your torso to reach a stable end position.
In the forward reversal movement, there is often a lack of tension, so that the thrust over the legs is not efficiently transferred to the handle. Make sure that the pressure is transferred directly from the foot over the legs to the handle. If you kick your legs, the rolling seat moves, but the handle remains almost in the same place, then you know that the tension was missing. This is also called “pushing the box”.

Rowing is also an excellent prevention for type 2 diabetes, which often goes hand in hand with cardiovascular disease. Regular exercise improves the insulin sensitivity of the cells, which in turn stabilizes blood sugar levels. This combination of physical fitness and metabolic health makes rowing one of the most effective sports for a healthy and long-lasting heart.
In summary, rowing is a sport that not only strengthens your heart, but also protects the entire cardiovascular system in the long term. Combined with the joint-friendly nature and the ability to train at your own pace, rowing is an ideal choice for beginners, advanced athletes, and even people with pre-existing conditions. Start today to feel the benefits for your heart and improve your quality of life.
Competitive athletes also use these settings, as they promote a steady rhythm and clean technique. Remember: Rowing is not just about strength, but about proper movement execution. An optimally adjusted resistance allows you to do just that.

Burn calories and reduce weight

When it comes to calorie consumption, rowing is at the top of the list of the most effective sports. Depending on the intensity, you burn between 400 and 800 calories per hour. This is comparable to running, but without the stress on joints and ligaments.
Another advantage: By building muscle while rowing, your basal metabolic rate increases, which means that your body burns more calories even at rest. This makes rowing not only an effective way to lose weight, but also for long-term weight control.

Mental strength and stress reduction through rowing

Rowing not only has physical benefits, but also has a positive effect on mental health. The even, rhythmic movements have a calming effect and promote concentration. Many people find rowing meditative – a welcome break from the hectic everyday life.
During training, endorphins are released, which provide feelings of happiness and reduce stress. Whether you want to relax after a long day at work or simply clear your head – rowing offers you the perfect opportunity to regenerate mentally.

Rowing as a balance to everyday life

Rowing is an ideal balance, especially for people who sit a lot – whether in the office or in the car. The movement strengthens the core muscles and mobilizes the hips, which releases tension and improves posture. After just a few weeks of regular rowing, you will feel how back and neck pain are reduced and you feel more stable and stronger overall.
During training, endorphins are released, which provide feelings of happiness and reduce stress. Whether you want to relax after a long day at work or simply clear your head – rowing offers you the perfect opportunity to regenerate mentally.

The right rowing machine makes the difference

To fully exploit all the benefits of rowing, the right rowing machine is crucial. A high-quality machine like the AUGLETICS Eight Style offers numerous functions that make your training more effective and enjoyable. The integrated virtual trainer gives you feedback on your technique and helps you avoid typical mistakes. The quiet operation ensures that you can also train in the evening without disturbing anyone.
With individual training programs, a large touch screen and the ability to stream entertainment directly on the display, your training will not only be more effective, but also entertaining. This way you stay motivated and reach your goals faster.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Who is rowing suitable for?

Whether beginner, professional, young or old – rowing is suitable for everyone. Beginners benefit from the gentle introduction to an effective workout, while advanced users can refine their technique and increase their performance. Rowing is also an ideal family activity, as it can be individually adapted and everyone can train at their own pace.

Conclusion: Rowing is the ideal sport

Rowing is more than just a sport – it is an investment in your health and well-being. It strengthens the body, protects the joints, promotes mental strength and offers a variety of benefits for every area of life. Whether you want to lose weight, build muscle or just stay fit – rowing offers you all this and much more.
With a high-quality rowing machine like the AUGLETICS Eight Style, you can bring the perfect training solution home. What are you waiting for? Start today and discover why rowing is one of the most beneficial sports for body and mind.

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.

BACK TO OVERVIEW

You might also be interested in

Woman trains on the AUGLETICS rowing machine while an orange cat walks beside her.
6. February 2026

|

Lars Wichert

Learn rowing technique correctly: posture, errors, and technique explained in an understandable way

View Post

Woman trains on a rowing machine with an interactive display in a modern living room
30. January 2026

|

Lars Wichert

Rowing in menopause – movement, balance and new energy

View Post

An older man moves an Augletics Eight rowing machine in a modern, cozy kitchen-living room.
29. January 2026

|

Lars Wichert

Rowing machine for tension relief – finally move pain-free again

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days