# Is Rowing a Good Workout? 5 Major Fitness Benefits **By Rachel Gair · Published March 6, 2024 · Updated October 30, 2026** Uncover why rowing is a good workout. Explore how it enhances full-body strength, boosts heart health, and suits all fitness levels, making it a top choice for beginners and pros alike. --- ## Overview Rowing is quickly becoming the workout of choice for many, transforming from a niche sport-specific exercise into a beloved, full-body workout enjoyed in gyms and living rooms everywhere. In the last decade, the humble rowing machine has rowed its way into the hearts of fitness enthusiasts, with a nearly 20% increase in users since 2014, as reported by the Global Health and Fitness Association. And it's clear the rowing wave isn't crashing anytime soon. Rowing offers a gentle yet incredibly effective way to work your entire body, boosting heart and muscle strength. Below are five reasons why rowing is an amazing workout, plus tips on integrating it into your fitness routine. --- ## Reason #1: Rowing Is a Workout for the Whole Body Rowing engages nearly every major muscle group in your body. With every row, you work your quads, calves, glutes, chest, arms, back, and core — thanks to the rowing stroke's four phases: catch, drive, finish, and recovery. - **Legs** do 65–75% of the work. The catch-and-drive phases activate quads, calves, and hamstrings, providing the bulk of the power. Glutes and quads team up for a mighty push at each stroke. - **Upper body** — pecs, back, shoulders, and arms — engages especially when pulling the handle toward your chest at the stroke's end. - **Core** is the unsung hero, offering power, stability, and engagement throughout the entire rowing sequence. - **Recovery phase** acts as a mini rest, allowing muscles a brief break before the next stroke. --- ## Reason #2: Rowing Is a Great Cardio Workout Rowing provides a fantastic cardiovascular workout. As you row, your heart rate increases, pumping oxygen-rich blood throughout your body more efficiently. This consistent heart rate elevation improves fitness and stamina. Consistent cardiovascular exercise like rowing helps your heart function better with more ease, keeping issues like high blood pressure and heart disease at bay. Rowing is also a champion calorie burner. According to an American Council on Exercise study, you can burn 300 calories in just over 30 minutes on the rowing machine, using a rate of perceived exertion of 13 (9.1 kcal/min at about 132 bpm heart rate). --- ## Reason #3: Rowing Improves Cardiovascular Health and Athletic Performance Rowing is a comprehensive training ally that enhances key athletic attributes like endurance, power, strength, and coordination. - Rowers equipped with built-in resistance support eccentric muscle training, where muscles lengthen under tension — vital for improving athletic prowess like sprinting speed, jumping ability, and agility. - Rowing increases heart rate and oxygen consumption, improving cardiovascular fitness and stamina for better performance in endurance sports like running or cycling. - Because it targets multiple muscle groups, rowing builds muscle strength and power for sports such as football, volleyball, or basketball. - Rowing improves coordination and rhythm through the synchronized push of legs and pull of arms. --- ## Reason #4: Rowing Is a Low-Impact Functional Workout Rowing is a low-impact, functional workout that anyone can benefit from, regardless of fitness level. It simulates movements you do in everyday life — like squatting to pick something up or reaching overhead — which helps build the kind of strength you use outside the gym. - Practical functional strength makes day-to-day activities easier and safer. - Maintaining functional strength as we age is crucial for independence and quality of life, keeping movement smooth and protecting against falls and injuries. - Rowing is gentle on the joints, making it suitable for those nursing sore knees or other aches. - A study in BMC Geriatrics highlighted how rowing can be especially good for older adults, helping with conditions like knee osteoarthritis by improving joint mobility and reducing pain. --- ## Reason #5: Rowing Is a Beginner-Friendly Workout Rowing offers a welcoming start to anyone new to exercise: - **Easy to Learn:** The motion is natural, the technique is straightforward, and the learning curve is gentle, making it accessible right from the start. - **Adjustable for All:** Rowing machines easily adjust resistance, catering to every fitness level. Whether easing into exercise or looking for a challenge, you control the intensity. - **Immediate Feedback:** Rowing provides real-time stats on performance. Track progress with clear metrics like distance, calories, and stroke rate, and see improvements in real-time. --- ## Experience the Benefits of Rowing with Aviron Aviron provides an unmatched workout experience with up to 100 lbs. of resistance with each stroke, allowing you to combine cardio and strength training in one efficient workout. With adjustable resistance levels, it is suitable for all fitness levels, and its design mimics real-life rowing movements, providing a functional and effective workout. Aviron features exciting, easy-to-start games, monthly challenges, and rewarding workout achievements — expertly designed programs to keep you engaged and on track. [Explore Aviron Rowing Machines] : https://www.avironactive.com/shop/strong-series-rower/ --- ## FAQs ### Can you get in shape just by rowing? Rowing can get you in great shape. It engages about 86% of your body's muscles, improving cardiovascular health and building muscle strength effectively. However, for optimal bone and muscle health, it's best to also include some traditional strength training three days weekly. ### Is rowing better for you than running? Rowing and running are both beneficial cardiovascular exercises. Rowing has the edge as a low-impact activity that works your upper and lower body muscles more than running does. It's a great way to get a full-body workout without the joint strain that occurs with high-impact running. ### Is rowing a good workout for beginners? Rowing is an excellent workout for beginners, especially if the machine has adjustable resistance. This makes it easy to start at a comfortable level and gradually increase intensity as fitness improves. Plus, rowing is low-impact, making it accessible and safe for anyone new to exercise. --- ## Read Next - [Rowing Workouts: Benefits, Tips and 6 Workout Ideas](https://www.avironactive.com/blog/rowing-machine-workouts/) - [Choosing The Right Rower For Beginners](https://www.avironactive.com/blog/beginner-guide-choose-right-rowing-machine/) - [The Benefits of a Rowing Machine You Should Know About](https://www.avironactive.com/blog/benefits-rowing-machine/) --- **Canonical URL:** https://www.avironactive.com/blog/why-rowing-is-a-good-workout/