March 14, 2025, 2:51 pm | Read time: 7 minutes

Indoor rowing is becoming increasingly popular — both in fitness studios and in home gyms. This is no wonder because the training is easy on the joints, strengthens the entire body, and is suitable for all ages and fitness levels. But how exactly does it work, which muscles are used, and what should you pay attention to when it comes to technique?

What Is Indoor Rowing?

Indoor rowing refers to rowing on a rowing ergometer — a device that simulates the rowing movement as realistically as possible. While it was originally mainly used in competitive sports, it has now found a permanent place in fitness studios and, in some cases, home gyms. The movement sequences largely correspond to real rowing, apart from the lack of core work, which is required more intensively when balancing a boat on the water.

Today, indoor rowing is an integral part of training programs in sports such as CrossFit or Hyrox — but it is also a sensible training option for amateur athletes of all ages and abilities.

These Muscles Are Used When Training on the Rowing Machine

Rowing combines strength and endurance training, which sets it apart from many other sports. Almost all muscle groups are activated. “Indoor rowing moves all muscles — but not all muscles to an extreme,” explains Ulrich Kau, head physician of the German Rowing Association. “Similar to swimming, there is no one-sided strain.” The legs benefit in particular, as they provide around 70 percent of the power.

Main muscle groups that are trained during rowing:

• Legs (especially the front of the thighs and calves)
• Buttocks
• back
• Shoulders
• Arms (especially biceps and grip strength)
• Abdomen and deeper core muscles

Rowing Machine Training — Health Benefits and Calorie Consumption

In addition to building muscle, training on the rowing machine has numerous health benefits. The training is ideal for people with back problems in particular, as it specifically works against poor posture. With a correctly executed pull, the shoulder blades pull together in the end position, which opens up the chest and is a perfect counter-movement to a hunched back.

Further plus points:

• Joint-friendly training compared to sports with impact loads, such as running
• Low risk of injury
• High-calorie burn, depending on intensity and duration
• Effective support for muscle building and fat loss

For example, a 30-year-old woman (65 kg, 170 cm) burns around 211 calories during 30 minutes of rowing with 100 watts of resistance. More precise values can be calculated using a calorie calculator.

What Equipment Do You Need for Indoor Rowing and How Much Space Do You Need?

Rowing machines are available in different versions. Models with a water tank are particularly popular as they simulate real water resistance. The disadvantage is that they are very expensive. Alternatives include machines with air, magnetic, or hydraulic resistance. While air resistance systems are somewhat louder, the training effects hardly differ.

But how much space should you allow for such an ergometer? Here is a recommendation:

• Length: approx. 3 meters
• Width: approx. 1 meter
• Folding models are more space-saving

The price of the machines ranges from several hundred to over 1,000 dollars. Many gyms offer rowing machines as an alternative to buying them.

Correct Technique and Typical Mistakes When Training on a Rowing Machine

Although training on a rowing machine offers many advantages, the technique is a challenge. Learning the correct sequence of movements and coordination of arms and legs is a basic requirement for efficient rowing and avoiding incorrect strain. Professional instruction is recommended to make training as effective as possible.

“Don’t go too far forward, keep your back straight, and don’t overdo it,” says Doctor Kau. If you try to do too much too quickly, you usually achieve the exact opposite. What are the most common mistakes? “Many people pull back hastily and then rush forward excessively,” he says. “Sliding back and forth in choppy strokes can lead to discomfort.” Better: roll slowly and deliberately, all the way to the front of the delivery and cleanly back into the final stroke — with power and without rushing.

Here are the five most important tips for correct execution:

1. On the rowing ergometer, you should concentrate on performing a smooth and fluid pulling movement with as little slack in the chain as possible.
2. During the pulling movement, you should lean your upper body slightly backward, keep your legs straight, and pull the handle under your ribcage.
3. You should recover during the recovery phase!
4. Your hands should not tense up during the rowing movement.
5. It is important that you do not only work with your arms. The legs, which form a large and very strong muscle group, should also be involved in the rowing movement.

Indoor Rowing — Training Plan for Beginners

If you are new to indoor rowing, you should start slowly. Recommended:

• Duration: 20 minutes per session
• Stroke rate: approx. 20 strokes per minute
• Heart rate: 60 to 70 percent of maximum heart rate
• Frequency: once or twice a week, later increasing to three sessions

After a few weeks, either the intensity (via resistance and traction) or the training duration can be increased.

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The Importance of VO2max in Rowing

The measurement of VO2 max is of particular interest to endurance athletes. A high VO2 max means a better oxygen supply to the muscles, which increases performance.

However, researchers wondered which training intensity is most effective for increasing VO2 max. A meta-analysis examined precisely this question and analyzed the results from 28 studies with a total of 40 training groups. The results could help to design more targeted training programs and maximize the efficiency of endurance training.¹

Performing Moderate to High-Intensity Training

The main aim of the analysis was to determine whether there is an intensity threshold beyond which no further VO2 max gains are achieved. In addition, the influence of total training volume and training duration and whether people with different initial fitness levels respond differently to the training stimuli were investigated.

The analysis included 28 studies in which healthy adults performed either moderate or high-intensity training over a period of four to eight weeks. All studies met strict criteria: They had to collect VO2 max values before and after exercise and provide clear information on exercise intensity, frequency, and duration.

The training intensities were divided into three groups:

• Moderate training: 60 to 70 percent of VO2 max
• High-intensity training: 80 to 92.5 percent of VO2 max

The analysis examined how much VO2 max improved in these groups, whether there were differences between them, and whether training volume or session duration played a role.

Results

These findings have great practical relevance for athletes, trainers, and health-conscious people. They show that extreme training is not necessarily required to increase aerobic capacity. Even moderate training from 60 percent of VO2 max is sufficient to achieve measurable improvements.

However, if you have little time, you can achieve the same effects in less time with high-intensity training. This confirms the efficiency of interval training as an alternative to classic endurance training. However, there is no additional benefit in going beyond the high-intensity level — supramaximal loads (over 100 percent of VO2max) do not produce better results.

Significance of the Study for Rowing

This meta-analysis shows that any form of training above 60 percent of VO2 max improves oxygen uptake. However, a further increase in intensity does not bring any additional benefits. High-intensity training can achieve the same effects in less time, making it an attractive alternative for people with little time.

This is where rowing shines: on an ergometer, you can engage in both moderate and intensive training while saving time by working various muscle groups simultaneously.

With material from dpa