Short answer: learn the stroke order, legs, then body, then arms on the drive and the reverse on the way back, set the damper low to medium (around 3 to 5 on many machines), and row at about 20 to 24 strokes per minute. A good first workout is 5 minutes easy, then 5 rounds of 2 minutes moderate and 1 minute easy, then 3 minutes easy: 23 minutes in total.
The rowing stroke in four phases
- Catch: sit tall at the front of the slide, shins roughly vertical, arms straight, leaning slightly forward from the hips.
- Drive: push hard with your legs first. Once the legs are nearly straight, lean back slightly (to about the “11 o’clock” position), then pull the handle to your lower ribs.
- Finish: legs straight, slight lean back, handle at the lower ribs, elbows past your body, wrists flat.
- Recovery: reverse the order: arms extend, body tips forward from the hips, then knees bend and you slide forward. Take about twice as long on the recovery as on the drive.
A simple cue: “legs, body, arms; arms, body, legs.” Roughly 60% of the power comes from the legs.
Settings explained
| Setting | What it does | Beginner starting point |
|---|---|---|
| Damper (air rowers) | Changes how heavy each stroke feels, like gears on a bike; not the same as “difficulty” | 3 to 5 |
| Stroke rate (s/m) | Strokes per minute | 20 to 24 steady; up to 26 to 28 for harder pieces |
| Split (/500 m) | Time to row 500 m at your current pace; lower is faster | Just note it; aim to keep it steady |
A very high damper setting is a common mistake. It feels “harder” but tires your back and arms before your legs, and it is not required for a good workout.
The 20-minute beginner workout
| Block | Time | Effort | Stroke rate |
|---|---|---|---|
| Warm-up | 5 min | Easy, focus on technique | 18 to 20 |
| Intervals, 5 rounds | 2 min on, 1 min easy | Moderate (can speak in short sentences) | 22 to 24 |
| Cool-down | 3 min | Very easy | 18 |
In the first week, you can split the warm-up into “arms only”, “arms and body” and “full stroke” drills, 1 minute each, to learn the sequence.
Common mistakes
- Pulling with the arms first: wait until the legs are nearly straight before bending the elbows.
- Rushing the slide forward: slow the recovery; it is your rest.
- Rounding the back: hinge from the hips and keep your chest proud.
- Knees bending before the handle clears them: arms and body go first on the recovery.
- Gripping too tightly: hold the handle with relaxed fingers.
Progression
- Weeks 1 to 2: workout above, 2 to 3 times a week.
- Weeks 3 to 4: 6 rounds, or 3 minutes on and 1 minute easy.
- After that: try 20 minutes of steady rowing at a moderate effort.
Rowing pairs well with strength work such as the 3-day beginner plan and with other low-impact options like the stationary bike workout. Warm up with this 5-minute warm-up if your back feels stiff.
FAQ
Is rowing good for beginners?
Yes. It is low-impact and works the legs, back, arms and core together. Spend the first few sessions on technique and keep the effort moderate.
Rowing hurts my lower back. Why?
Usually because of rounding, a high damper, or pulling with the arms and back before the legs. Lower the damper and practise the sequence. If pain continues, stop and get advice.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.