April 19, 2025, 12:43 pm | Read time: 4 minutes
Rowing on the machine is a good sport for anyone who wants to improve their strength and endurance at the same time. But if you don’t just want to sit monotonously on the machine, you can try different workouts on the ergometer.
Rowing is a real all-rounder: the resistance strengthens the entire body and improves endurance at the same time. Training on the rowing ergometer is also particularly suitable for people with back problems, as the movements work specifically against poor posture when performed correctly. It is also easy on the joints and burns a lot of calories. But does this mean just mindlessly working out on the rowing machine if you want to benefit from the advantages? No, because different beginner rowing workouts can add variety.
Overview
The Right Technique Is Crucial
Rowing requires a coordinated sequence of leg, core and arm movements. A common mistake is that exercisers go too far forward or do not keep their back straight. In addition, excessive use of force and hasty movements often lead to inefficient training during rowing workouts.
Another problem is that many people pull the handle back hectically and then rush forward again just as quickly. Instead, a controlled, steady movement is recommended at the beginning: slowly roll forward, consciously assume the position in the rack and then move into the final pull with strength but without rushing.
5 Tips for a Clean Technique
To avoid incorrect loads and increase efficiency, rowers should pay attention to the following points during rowing workouts:
- Smooth movement: The pulling movement should be fluid without the ergometer chain chattering.
- Posture when pulling: When pulling, the upper body leans slightly backwards, the legs are stretched and the handle is held below the ribcage.
- Recovery during the pre-roll: The pre-roll serves as a brief recovery period—avoid unnecessary tension during this phase.
- Relaxed hands: A grip that is too tight leads to unnecessary tension and reduces the efficiency of the movement.
- Use leg strength: The legs are one of the strongest muscle groups and should be actively involved in the movement—don’t just row from your arms.
These tips make rowing training more effective and at the same time easier on the joints. Conscious, controlled execution ensures optimal training results and minimizes the risk of injury.
Workout 1: Interval Training
As with all endurance sports, you can also improve your rowing performance with interval training. This rowing workout for beginners takes a total of 20 minutes.
- Warm up: First, you start with a warm-up phase. This means performing slow and steady rowing strokes for five minutes.
- Interval: You then start the ten-minute interval phase. You row fast for one minute, followed by two minutes of rowing at a slow pace.
- Cool-down: The workout is rounded off with slow rowing strokes for five minutes. This should lower your heart rate at the end.
Workout 2: Strength and Endurance Training
However, if you don’t like intervals, you can also try the following rowing workout for beginners, which lasts around 30 minutes. It is particularly suitable for those who want to learn the right technique.
- Warm up: Again, start by warming up for five minutes by rowing gently.
- Steady rowing: Now, transition to a moderate pace that allows for conversation. You maintain this for 20 minutes and focus on the correct movement sequence.
- Cool-down: Finally, row for five minutes at a slower pace to bring your heart rate down.
Workout 3: Pyramid Training
This workout is suitable for anyone who has already mastered the technique and is looking for a little challenge. This workout takes 40 minutes in total.
- Warm up: Row in gentle movements for five minutes.
- Pyramid: Now start by rowing fast for one minute, then slow down for one minute. Now row quickly for two minutes, then slowly for two minutes. Follow this system until you have completed five minutes of fast rowing and five minutes of slow rowing.
- Cool-down: After a five-minute cool-down phase with slow rowing movements, the workout is finished.
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Workout 4: Achieving a Distance Goal
Alternatively, you can set a specific time-based goal, such as rowing 2000 meters in ten minutes. Before you start the distance goal, you should warm up for five minutes and then, rowing at a steady pace, complete the distance in the set time.