15 Benefits of Rowing Machine Workouts

By the Watta Team · Updated

The rowing machine is one of the most versatile pieces of fitness equipment available. It delivers cardiovascular conditioning, strength, and flexibility benefits in a single low-impact movement. Here are fifteen evidence-based reasons to make the erg a cornerstone of your training.

Cardiovascular and Metabolic Benefits

1. Full-body cardiovascular workout — rowing elevates heart rate using 86% of muscles simultaneously. 2. High calorie burn — 400-800 calories per hour depending on intensity, more than most cardio machines. 3. Improved VO2 max — consistent rowing increases maximal oxygen uptake, a key marker of aerobic fitness. 4. Enhanced metabolic rate — the EPOC effect from rowing means you burn calories for hours after finishing. 5. Better blood lipid profile — regular aerobic exercise like rowing improves HDL cholesterol and reduces triglycerides.

Musculoskeletal Benefits

6. Full-body muscle engagement — each stroke works legs (quadriceps, hamstrings, glutes), core (abdominals, obliques, erector spinae), and upper body (lats, rhomboids, biceps, forearms). 7. Low impact — no ground contact forces mean significantly less stress on knees, ankles, and hips compared to running. 8. Improved posture — rowing strengthens the posterior chain (upper back and rear shoulders), counteracting the hunched posture from desk work. 9. Joint-friendly for all ages — the smooth, controlled movement is suitable for seniors, those with arthritis, and people recovering from lower-body injuries.

Mental and Lifestyle Benefits

10. Stress reduction — rhythmic rowing has a meditative quality that lowers cortisol and improves mood. 11. Time efficiency — 30 minutes on the erg provides both cardio and resistance training in one session. 12. Accessible to all fitness levels — simply change the pace to scale from gentle rehabilitation to elite athletic training. 13. Measurable progress — the PM5 provides objective metrics (split, distance, watts) so you can track improvement precisely.

Practical Benefits

14. Small footprint — the Concept2 RowErg folds upright for storage, fitting in a corner of any home. 15. Durability and low maintenance — Concept2 machines last decades with minimal servicing, making them the most cost-effective home gym investment per year of use. The rowing machine is unique among fitness equipment in offering all of these benefits from a single exercise, which is why it remains the centrepiece of training for athletes, military, and fitness enthusiasts worldwide.

Choosing an app?

Which app should you use with your Concept2? →

Seven erg trackers ranked, free options first: ErgData, the Concept2 Logbook, Watta and more — what each is best for.

Tips

  • +Start every session with 5 minutes of easy rowing to warm up muscles and lubricate joints.
  • +Vary your training — mix steady state, intervals, and tests to access the full range of benefits.
  • +Keep a log so you can see the benefits add up. Watta, a free iPhone app for Concept2 ergs, reads the distance, time, split and — when the monitor shows it — heart rate from a photo of the PM5 after each session, and scores every workout 0–100.
  • +Pair rowing with yoga or stretching to maximise the posture and flexibility benefits.
  • +Share your progress with a rowing club or friend for accountability — the social benefit is real.

Further Reading

Frequently Asked Questions

Is rowing better than running?
Rowing and running both provide excellent cardiovascular benefits. Rowing engages more upper-body muscle mass and is significantly lower impact on joints. Running is more accessible and burns slightly more calories per minute at high intensity. The best choice depends on your goals and injury history.
Can rowing replace weight training?
Rowing builds muscular endurance and tone but does not replace heavy resistance training for maximal strength or hypertrophy. For the best overall fitness, combine rowing with 2-3 strength sessions per week.
How quickly will I notice the benefits?
Cardiovascular improvements (lower resting heart rate, improved endurance) appear within 2-4 weeks. Visible muscle tone and body composition changes typically take 6-12 weeks with consistent training.

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