Do Rowing Machines Work for Weight Loss?


A rowing machine can help you lose weight. However, rowing requires a combination of science and dedication to maximize your time and rower’s benefits. A rowing machine combines two types of exercise to help you lose weight: cardio and strength training. Cardio exercise raises your heart rate, burns calories, and improves your cardiovascular fitness. Strength or resistance training helps you build muscles. Building muscles increases your metabolic rate, which helps you burn more calories. As such, a rowing machine is the most effective tool that can help you achieve your fitness goals. But you can burn stomach fat using a rowing machine.

Here are some ways to lose weight on a rowing machine.

  • Body Alignment. When rowing, it is crucial that you maintain proper alignment. Sit as tall as you can, do not round your back, do not drop your head, lift your chest, and gaze out in front of you. This method allows you to keep your airways open, making the workout more efficient. Also, ensure you drive your legs into the heel-rest with each stroke. This way, you will work the muscles in your lower half of the body and burn more calories. The power and speed required when rowing comes from the connection with your feet. About 50% of your effort should come from your feet, 30% from your core and back, and the rest from your arms.


  • Power Stroke Intervals. Start your daily exercise with a warm-up. Afterward, mix in three sets of power strokes. Power strokes are fast and hard strokes that explode back. Make sure your rhythm remains the same throughout the interval. Push harder with your feet and pull hard with your core and arms to row faster. Using 24 strokes per minute rate, do ten power strokes followed by ten recovery strokes. The screen on your rowing machine will display your strokes per minute. Do a second set of 26 strokes per minute followed by another recovery and a final set of 28 strokes per minute.


  • Ladder Drill. If you are a beginner, start at a slow speed of 22 strokes per minute and work your way up to 30 strokes per minute. You can add one stroke every 30 to 60 seconds. Quicker paces will increase the rate at which your body burns calories. Move from an aerobic zone to a sprint-style anaerobic zone. Once you reach 30 strokes per minute, reverse your workout and head back down the ladder until you reach 22 strokes per minute.


  • Endurance Training. Slow and steady endurance workouts can increase your calorie burn. Working out at 85% of your maximum heart rate for a long period will help your body burn more calories. Row at a medium intensity of about 25 strokes per minute for eight minutes and maintain a consistent pace. For more benefits, combine this endurance workout with the ladder drill or power stroke interval.


  • Mix Your Rowing Plans. Keep your body guessing or at its peak weight loss mode by mixing up your workout plan each day. Do short high-intensity interval training some days and longer endurance exercises on others. Make sure you set daily or even weekly targets. Once you hit your target, you can focus on achieving more. When you start seeing some results, you will know how much rowing you need to lose your body’s excess weight. Mixing up your workout plan will also prevent you from developing muscle imbalances.


  • Advantages of Rowing. If you are overweight, weight loss exercises like running can strain your joints. The last thing you need in your fitness efforts is an injury because you cannot train if it hurts. However, you have to work hard to burn those calories. A rowing machine can help you cut weight without putting too much strain on your body. A rowing machine is also quiet and easy to store. The machine is also ideal for very unfit people.


  • Balance. A rowing machine works on your lower back and core muscles, which are the primary components to maintaining your body’s balance. Strengthening your muscles will make it easy for you to perform multiple movements. Combining your rowing training with exercises like yoga will also increase your flexibility.

If you are wondering whether a rowing machine works for weight loss, the answer is yes. Rowing is an excellent way to lose weight since it is an all-in-one convenient workout, which improves your overall health. For more information about rowing, visit and get started on your journey into the rowing world.