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Key Takeaways:
Who It’s For:
The rowing machine is one of the most underused pieces of gym equipment on the cardio deck. Most people walk right past it on their way to the treadmill. That’s a mistake, because indoor rowing delivers a full-body workout that almost no other cardio machine can match.
This is a step-by-step guide to using a rowing machine properly, whether you’re brand new to indoor rowing or just want to clean up your technique.
Most cardio machines work one part of your body. The treadmill is legs. The bike is legs. The elliptical is legs with some arm swinging.
The indoor rowing machine is different. Each rowing stroke loads your legs, engages your core, and pulls through your upper body, all in one fluid motion. You’re working all the muscles at once, which is why indoor rowing burns more calories per session than most other cardio machines and builds real cardiovascular endurance at the same time.
The health benefits go beyond calorie burning. Regular rowing sessions support heart health, strengthen the posterior chain, improve posture, and put almost no stress on your joints. It’s a low-impact workout that works across all fitness levels, from beginners to serious athletes.
Before you touch the handle, set your resistance level. Most indoor rowing machines use a damper setting, typically a dial on the side of the flywheel, that goes from 1 to 10. A lower number means less air resistance. A higher number means more.
A setting between 3 and 5 is right for most rowers who are new to the machine. Higher resistance doesn’t automatically make it a better workout. Power output matters more than drag. Start conservative and adjust from there.
Next, strap your feet in. Your feet should be secured firmly, with the strap across the widest part of your foot. Knees bent, shins roughly vertical.
The catch is where every rowing stroke begins. This is your starting position.
Sit tall on the seat with your feet strapped in and knees bent. Lean slightly forward from the hips. Arms straight, grip relaxed on the handle. Core engaged, abdominal muscles braced. Shins vertical or close to it.
Your weight should feel balanced. You shouldn’t be hunched over or craning your neck forward. This position is the foundation of proper rowing form, and getting it right at the catch makes everything else easier.
This is the most important part of proper form, and some beginners get it wrong.
The rowing stroke is a sequence. Push through your legs first, hard, like you’re pressing the floor away. Legs drive, then your core swings back slightly, then your arms pull the handle into your lower ribs.
Legs, then body, then arms. In that order.
When the sequence breaks down, usually because people try to use arms and legs at the same time, you lose power output and put unnecessary strain on your lower back. The legs generate power. The arms finish the stroke.
At the end of the drive, you should be leaning back slightly, legs straight or nearly straight, handle at your lower chest, elbows past your sides. That’s your fully extended finish position.
The recovery is the return to your starting position. It’s the reverse of the drive, and the sequence reverses too. Arms out first, body rocks forward, then knees bend as the seat slides back toward the flywheel.
Arms, then body, then legs.
Move smoothly. Don’t rush the recovery. The ratio of drive to recovery should be roughly 1 to 2, a sharp drive followed by a controlled, slower return. That rhythm is what makes indoor rowing feel like one fluid motion rather than a series of disconnected actions. When it clicks, you’ll know.
Stroke rate is measured in strokes per minute (SPM) and displayed on the monitor. For beginners, 18 to 24 SPM is a good target, controlled and sustainable. Competitive rowers pull above 30 SPM during high-intensity pieces, but a fast stroke rate with poor technique does nothing.
Same stroke rate, good form, consistent pace. That’s the goal for your first several rowing sessions.
Split time is the other number to watch. It shows how long it would take you to row 500 meters at your current pace. Lower split time means you’re moving faster. Use it to gauge your effort level without fixating on it.
If you’re new to the rowing machine and want a beginner rowing workout to build from, this is a good place to start.
Warm up with 3 to 5 minutes of easy rowing at a comfortable pace, focused on technique rather than speed.
For the main set, do 5 rounds of 2 minutes at a moderate pace with 1 minute of easy rowing between each. Keep your stroke rate at 20 to 22 SPM throughout. Focus on driving with the legs.
Cool down with 3 to 5 minutes of easy rowing to bring your heart rate down.
Total time is around 25 to 30 minutes. As your fitness improves, extend the work intervals or shorten the recovery periods. This structure makes it a genuine cardio and strength-training stimulus, with your cardiovascular system working hard while your legs, back, and arms generate real force on every stroke.
Arms should follow legs. If your biceps are sore after rowing and your legs feel nothing, your sequence is off. Focus on the leg drive at the start of every stroke.
Keep a tall spine from catch to finish. Rounding in the lower back is often a sign that you’re leaning too far back on the drive or your core isn’t holding firm. Brace your abdominal muscles before each stroke.
Relax your grip. Tight hands fatigue your forearms quickly and add tension to your shoulders. Hold the handle firmly enough to maintain contact, no more.
A controlled return lets your muscles reset and maintains the rhythm that makes indoor rowing sustainable over longer workout sessions.
At VASA, the cardio deck includes rowing machines alongside a full range of gym equipment, giving you everything you need to build a complete fitness routine without traveling between facilities.
Rowing fits naturally into a total body workout program. You can pair rowing sessions with strength training on the gym floor, use the rowing machine as a warm-up before lifting, or run standalone cardio workout sessions. The Peloton Row is another option at select VASA locations for members who prefer a guided indoor rowing experience with on-screen coaching.
Because rowing is a low-impact workout, it’s a smart choice on days when your legs or joints need a break from higher-impact physical activity. It keeps you moving, supports heart health, and contributes to the kind of consistent training that produces real results over time.
Rowing machine workouts work at any fitness level. If you’re new to the gym, start with two rowing sessions per week, 20 to 25 minutes each. Use the beginner-friendly session outlined above. Focus entirely on your rowing technique before increasing your stroke rate or resistance level.
If you have a base of fitness, add rowing as a cardio workout two to three times per week alongside your strength training. Alternating rowing with other cardio machines gives you variety while targeting different muscle groups.
If you want a high-intensity option, rowing intervals are one of the most effective forms of cardio and strength training available. Short, hard efforts followed by recovery periods challenge your whole body fast. Something like 8 rounds of 250 meters at full effort with 90 seconds rest is a complete workout in under 30 minutes.
Rowing is a new skill for most people. Give yourself a few weeks of consistent practice before judging your fitness based on split times or stroke rate. The technique comes first. The fitness follows.
Ready to get on the machine? Find a VASA Fitness near you and make the rowing machine part of your routine. For full access to the cardio deck, strength equipment, and group fitness classes all in one membership, explore VASA memberships here.
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