“..will a rowing machine help me lose weight?”
This is a common question I see asked on many different forums scattered across the web.
I also get emails from visitors of Rowing Machine King, so I wanted to answer that question here publicly in case others had the same question.
To answer the question. It’s Yes. Si. Oui. Ja. Sim. Ken. Sea. Jes. Hai. Ndiyo!
However you say it, in whatever language, a rowing machine will definitely help you lose weight!
I’ve written articles on the benefits of a rowing machine and what a rowing machine does for your body but I still get asked this question every now and then so I decided to make a whole separate post to address it.
I’ve mentioned it so many times before so I don’t want to sound like a broken record, but I’m so thankful for the home rowing machine!
I used to do a lot of sports and running over the years but knee pain began sidelining me. I needed to look for another form of cardiovascular exercise that didn’t kill my joints, specifically my knees and ankles, and that’s when the rowing machine stepped in!
Not only did a rowing machine help me lose weight, it’s the main reason why I’m in the best shape of my life! I became stronger, more lean, and vastly improved my cardiovascular capabilities.
There really is no substitute for a full-body workout, especially one that preserves your joints and incorporates some kick-butt cardio… at the same time!
But don’t just take my word for it:
Do you remember the movie ‘300’ starring Gerard Butler? He was ripped in that movie wasn’t he? As part of his workout routine to get in shape for the movie guess what he used… you betcha! He said that he loves the rowing machine and it’s what put his body over the top.
You can watch the Men’s Health interview below:
So now when someones asks “…will a rowing machine help me lose weight?” Just nod your head and say, if it’s good enough for King Leonidas, it’s good enough for me!
Here are some other comments regarding rowing machines I pulled from the web:
- I lost almost 30 pounds in 3 months and my arms and back muscles are very defined already. I had to start working on all the complementary muscles with weights to avoid looking weird ;)
- (source: http://www.myfitnesspal.com)
- Indoor rowing was my weight loss “magic bullet” in terms of exercise, the activity I found that I could enjoy and maintain, and that would give me the results I was looking for.
- The combination of a workout whose intensity I could vary just with the effort I put onto the flywheel and the stroke’s meditative, rhythmic synchronicity was irresistible.
- Once I built up to being able to work with good effort on the rowing machine I started to see big changes happen, both in terms of losing weight and getting stronger.
- (source: http://ucanrow2.com/about-us/sarahs-story/)
- “It’s probably the best piece of workout equipment in the gym,” said Dr. Timothy Hosea of the American College of Sports Medicine.
- “It’s a total fitness machine. Unlike running or elliptical, where you use your legs, you exercise every major muscle group in the body in a smooth, controlled manner.”
- (source: http://www.chicagotribune.com/health/sc-health-0817-rowing-machine-20110817,0,1475067.story)
No matter what type of exercise machine or routine you follow, in order to lose weight and get the kind of results you really want, you will need to also watch your diet. There’s no way around that!
Many experts say that a general rule of thumb is that weight loss is around 75% diet and 25% exercise.
Cutting calories by making smart diet choices is far easier than burning them on the rower. However, a combination of a smart diet and great workout program is the best combination for seeing great results.
Many experienced rowers have different philosophies about what rowing machine exercises burn the most fat.
The two categories are “steady-state” workouts, where you row at a medium pace/ resistance for a long period of time, and “HIIT” (hight intensity interval training) workouts, where a user rows very hard for an interval then slows down for a period and keeps repeating this cycle.
My philosophy is to incorporate both into your workout routine in different time periods. Maybe do steady-state workouts for a month and then HIIT workouts for a few weeks.
This will not only help you get the different benefits from both techniques but also help to switch things up and prevent you from getting bored.
Two Great Rowing Machine Workouts
The two different fat burning rowing machine workouts I use are:
Steady-State:
- Adjust the rower to a medium resistance (about 60-70% of your max capacity)
- Begin rowing at what you consider a medium pace
- Keep this pace for 30-45 minutes aiming for a heart rate of 120-150 beats per minute
Playlist Punisher (HIIT Workout):
- Warm up for 2-3 minutes at a medium level (about 60-70% of your max capacity)
- Sprint or row as hard as possible for 1 minute while listening to your favorite track (90-100% of your max capacity)
- Rest for 1 minute or longer until your heart rate comes back down
- Repeat until you hit 20 minutes or your desired time
The steady-state rowing machine workout is an aerobic exercise that burns calories stored from fat. This workout will technically burn more calories during the workout than HIIT but many professionals believe HIIT is superior for fat burning.
This is because HIIT workouts are anaerobic and workouts are fueled by your stored carbohydrates. The very intense workout also elevates your metabolism for hours and sometimes days after your workout.
Check out this article for a great breakdown between the fat burning pros and cons of Steady-State vs. HIIT.
It is my belief, from personal experience, that a combination of steady-state and HIIT leads to the best results.
Some days I like rowing for 45 minutes while listening to a podcast. Other days I like cranking the music and rowing like crazy!
Best Rowing Machine Workout Book
If those 2 workouts weren’t enough to satisfy your erging sessions then what about 375+ workouts!?
That’s what is included in The Erg Book, a new rowing machine book that is jam packed with the best indoor rowing workouts of all time for all skill and fitness levels.
The book is written by ‘The Short and Snarky Coxswains’ and Peter Cannia. All experienced authors who know how to turn a dry subject like rowing machines into an interesting and humorous book.
Here is what you will get inside:
- 375+ of the best indoor rowing workouts
- 14-week indoor training plan
- Rowing machine technique tips
- Best body circuit exercises
- Much, much more…
The book is easy to navigate and it is simple to find a workout that fits your specific needs on any given day. You can click the photo or this link for a full review and sample of the book.
Final Thoughts
Based on personal experience there’s just no better way of getting in shape than with a rowing machine. It also helps that when someone now asks me, will a rowing machine help me lose weight, I can just say yes and point them to this article!
So what are you waiting for? Go out there and get yourself a rowing machine!!!
Need help choosing which machine? Check out our rowing machine comparison chart to help you decide!
Questions about losing weight with a rowing machine? Leave them in the comment section below.
145 thoughts on “Will A Rowing Machine Help Me Lose Weight?”
I just started rowing about 3 weeks ago. I found it was so much easier on my body, but I do feel the work out, just not the pain that I felt from other machines. However, I am really new at rowing, and wanted to ask if it will help me lose weight all over, or if this focuses more on my arms back and shoulders…which if it’s to thin me out, then great, but if it’s going to make my upper body bulkier and my arms look too strong, then that is not what I want.
So my question is, will the rower help me get thin and lean all over, or do I run the risk of bulking up my upper body?
One of the comments read “I had to start working on all the complementary muscles with weights to avoid looking weird” so that kind of scares me…I do typically row and then cycle (row for about 2500 meters and then cycle for about 4 miles (I’m a beginner)…I’m working daily to increase the distance. I had one day where I rowed 4000 meters. So the concern now is, should I be careful with this machine, or am I pretty safe to see the slimming without the bulking?
Thanks so much for all the information you share, it’s greatly appreciated and super helpful!
Hi Gicel,
Thanks for stopping by! To answer your question if rowing will help you get thin and lean, the answer is yes but to do it more efficiently let me briefly explain how rowing is similar to lifting weights.
When someone is weight training, if that person wants to add a lot of muscle (more mass) they lift heavier weights (6-8 reps per set). If their focus was not to add more mass, but to add more strength and “lean muscle” they would lift lighter weights (10+ reps per set). Same principle applies to rowing, for your goal of wanting to get thin and lean all over, row faster and harder; you will feel more cardio, but the pulling of the handle won’t be too hard on your arms and back.
You can do so much with a rowing machine to get lean – remember, if you’re on a rowing machine with an adjustable resistance, make it “light” on the arms and back but focus on the speed of your rowing – keep good form and in a few short weeks you will notice a big difference in your overall conditioning. You are already active, 4000 meters is a good distance to row! :) Again, keep it “lighter” but faster and with good form. Let me know if you have any other questions. Sorry for the late reply. Good luck and I’m glad you’re rowing!
And conversely row slower and easier but with more resistance for more muscle mass? Would that be correct? So you’d be more jacked than ripped?
Neil,
Theoretically this is correct. Higher repetition at lower weight would equal being more ripped and lower repetition at higher weight would equal being more jacked.
However, due to it being a rowing machine you will always be performing “high reps”. Rowing at a higher resistance will definitely help you gain lean muscle mass but in order to get “jacked” you will have to supplement with weight training. It really depends on what type of physique you are looking for.
If you look up some photos of rowers you will get an idea of the lean muscle type you will gain from rowing. If you look up Crossfit rowers you will see the type of build you can get from weight training and rowing.
Hope this helped and let me know if you need anything else.
Hi, I was wondering if the water rowing machine I have will help me lose chest fat. I’m a seventeen year old male, and I have a little fat on my pecks, but I’m also a runner and have been running for a year, (last year) although i stopped since about October. I still run sometimes, but I always had this fat, even when I ran last year. If i start doing 30 minutes a day and slowly building up on the water rowe, will that make a difference? Thanks!
Hi Keton,
Sorry for the late reply! Glad to hear you’re looking to lose a little weight on your chest. The answer to your question is yes. The chest is a primary muscle that is used while rowing (http://livehealthy.chron.com/rowing-affect-chest-8564.html). To lose fat you will also need a clean diet while working out and gaining muscle in your chest will drastically help. I would recommend doing 30 minutes a day to start with pushups before and after. Start with as many pushups as you can do (pushups to failure), row for 15 minutes, then another set of pushups to failure, row for 15 more minutes, and then end with you last set of pushups to failure. This is guaranteed to help lose that chest fat.
Hope this advice helps and good luck! Let me know how it goes or if you have any other questions.
Hi, thanks for the advice! Here is what I did so far:
3/8/15 30 min, three sets of pushups as you said, total of 5730 meters
3/9/15 30 min, same as above, but 6107 meters =)
Today, 3/10/15 20 minutes, only one set of pushups at the end, and 4442 meters. (The pace was 32, the other two were about 26 and 28)
The main obstacle I have is school and lack of sleep, and laziness, which is why I only did 20 today. But I hope to continue because I already feel a difference. Are the times good? Thanks!
Keton,
Those times are great! Keep up the hard work and I am positive you will see results. As you form a habit of working out everyday it will only get easier. Also remember to eat a clean and healthy diet. This will help with losing fat, increasing energy, and help you optimize your sleep.
Laziness is one of the toughest obstacles to overcome when working out and I have always combated it with a good motivational video before I want to work out. Check out this video that I love https://www.youtube.com/watch?v=SuPLxQD4akQ. Also just Youtube search for “Motivational Workout Videos”.
If you are interested in other fat burning exercises check out the comment and response below this one from Abhishek.
Good luck and keep woking hard!
Edwin,
Are there any specific rowing workouts which are great for weightloss. At this point I am trying to do a 10k on a regular basis, which takes me around 47 mins.
I am wondering if there are better workouts for this
Abhishek,
Glad to hear you are rowing regularly! There are plenty of workouts geared towards burning fat and helping to keep your workouts fresh.
My favorite is called the Playlist Punisher. I love it because I create a playlist of my favorite pump up music and sprint during those songs. It is basically a HIIT workout or “High Intensity Interval Training”. Here are the instructions:
1. Warm up for 2-3 minutes at a medium level
2. Sprint or row as hard as possible for 1 minute while listening to your favorite track
3. Rest for 1 minute or longer until your heart rate comes back down
4. Repeat until you hit 20 minutes or your desired time.
This is an excerpt about it from Men’s Health: “Sprints skyrocket your fitness and peel away fat. The reason: When you go as hard as you can for 15 to 30 seconds and then take the setting way down, your heart rate is still through the roof even while you’re coasting. “Doing this over and over again during a workout will burn a ton of a fat and tone your whole body,” says Josh Ozeri, co-founder of indoor rowing facility Brooklyn Crew in Brooklyn, New York. Pair your sprints with your favorite motivational music—like in the workout below—for an even bigger boost.”
More workouts can be found in this Men’s Health Article and this video shows a HIIT Rowing Workout.
Let me know if you need anything else and thanks for checking in!
Edwin
Awesome! Sounds like fun.
I was already researching this topic and getting it validated from you is great.
I am guessing this workout will be more intensive and I wont be able to do it at 45 mins. What frequency & length do you recommend?
20 mins and 5 days a week or higher duration but less times in a week?
Edwin,
I just did the 20 min HIIT. Since I was starting I did the intervals of 1 min work and 3 min rest.
Now the rower calculates that I burnt 260 calories in these 20 mins. Thats largely due to the fact that I slow down quite a bit when I am in the recovery mode.
However I am as tired as I am when I do a 45 min work.
Now I am in a fix. I dont see the calorie rewards in the HIIT training. Am I doing this wrong? Should I see more calories being burnt? Or do calories not matter in the HIIT mode as I could be burning them even after I have done the workout?
ps – I really think you can do a dedicated post on weight loss workouts and tips/tricks :-)
Abhishek,
Glad to hear that I was able to confirm your research! There are many different schools of thought on which type of exercise is best for losing fat. Many trainers have switched over to the belief that HIIT is the best for this because your metabolism is elevated for long periods after your workout and the energy your body uses to perform these workouts is taken from stored carbohydrates. Personally, I like to switch up my workouts between steady state long distance and HIIT due to the different benefits of each.
I have found a great article comparing the two workouts that I believe you will enjoy https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/.
Also, thanks for the article idea tip! I do think that would be a great article and I may have to start working on that post!
Edwin
Awesome article
Thanks for all your help
You’re welcome! Glad I could help.
Edwin
Hi Edwin,
I also have a little weight to lose on my hips and belly, not too much though.
Is it important to follow the intervals described in this post, or can I do for example 10 x 500 metres with one minute breaks, and still get results?
The reason I am asking you this, is that it’s a standard workout on the Concept 2-machines my local gym use.
If I misspelled anything or made myself unclear in any other way, I apologise – I am contacting you all the way from Denmark :)
Lasse
PS: This section is great – really helpful article!
Hi Lasse,
No need for an apology, everything was clear and perfect! I’m glad to hear you are using rowing as a means to get into better shape :)
I think the workout you mentioned is perfectly fine. I was actually reading an article today that mentioned a workout similar to yours. The workout was to time yourself doing 500m. Then rest for the amount of time that it took you to row and repeat. You can do this for as many sets as you’d like and keep the same pace each row and rest.
Good luck and let me know if you have any other questions! Also, thank you for the comment and compliment!
Hello, I am new to rowing. I am trying to lose weight and get toned. I was wondering how I can efficiently use the rowing machine to help me. I am a 180 pound 5’3 girl. I am hoping to slim down and tone up a little bit. What would be the perfect exercise routine using the rowing machine to help me do that?. I was hoping to do maybe an hour for 5 days a week and thinking tht would help me. Im wanting to lose at least 50 pounds
Hi Breanna,
Glad to hear you are taking control of your health and thanks for reaching out! The rowing machine is a great tool for helping to lose weight and burn fat. If you are going to try to workout 5 days a week I would do a 3 days on, 1 day off, 2 days on, 1 day off split. This will help give your body a break to recover. There are a lot of different workouts that can be performed but I would alternate between a HIIT workout (High Intensity Interval Training) and a basic distance row. This will help burn calories and increase metabolism.
A HIIT workout example would be to do 1 interval of very hard rowing followed by an interval of slow rowing to regain your breath. For starters, I would recommend 30 seconds of hard rowing followed by 2 minutes of slower paced rowing. Do this for 20 minutes. You can then work your way up to longer high intensity intervals, shorter rest periods, and longer workout times.
For Distance Rowing just adjust your machine to a medium resistance and keep a steady pace for 30-45 min. This will help burn more calories than HIIT training but does not have the benefits of elevated metabolism and fat burning like HIIT.
They key to losing weight is DIET. I cannot stress this enough. Weight loss is 80% or more based on diet. Eating a healthy, balanced diet combined with a daily rowing exercise will for sure help you reach your goal.
Check out the other comments on this post for information on exercises and staying motivated!
Let me know if you have any other questions and I hope this helped!
Edwin
Breanna,
We are cut from the same cloth…you just described me! Glad to hear other ladies out there like me are looking for rowing routines to help with weight loss. Glad I stumbled on to this site. Thanks for the tips below, Edwin.
Kathryn
Your’re welcome Kathryn! Glad to hear you enjoy the site and good luck with your rowing program!
Hi Edwin,
Does the Concept 2 Model E work as well as Model D for a shorter person? I’m not only extremely short, I also
do not have the room for the Model D and am looking for a good compact model? Any thoughts or ideas?
Olenka,
Yes, the Concept2 Model D and E would work equally as well for a short person. If you don’t have the room for these models and are still looking for a good beginner air rower I would recommend checking out the Stamina 1399 Air Rower. Here is a link to my article I wrote on it. This rower cost quite a bit less so it will not have the same high end quality as the Concept2’s but most of the higher end models have a larger footprint. Let me know if this answers your question and if you have any others just let me know! I’m always glad to help a fellow rower!
Best,
Edwin
Hola Edwin,
I’m about to buy the LifeSpan Rowing Machine from a co-worker and your site has helped me alot!! I am also 180 5’3 trying to lose weight. Alot of my weight falls in my arms and legs so I have heard this machine will help, what is your expertise on this? Thank you in advance!!
Hi Michelle,
Glad to hear you are getting into rowing! I believe a rowing machine will definitely help with achieving your weight loss goals. As mentioned previously I would start out with a variation of the two exercises mentioned in the article. A rowing machine will help you lose weight better than any other piece of equipment like a treadmill or bike. It is a full body workout that burns calories, increases strength, and raises metabolic rates.
The main thing is getting into a habit of using the machine everyday! Some studies have shown that to form a habit you must do the task 20 days in a row. Even if it is just a short period of time, try to get a quick workout in and have fun! The rowing machine will help burn calories and increase metabolic rate but I cannot stress enough how important diet is. Weight loss is about 75- 80% diet.
A daily workout routine combined with healthy eating habits will with out a doubt give you the results you want!
Thanks for stopping in and let me know if I can help in any way!
Edwin
I was just wondering. I have been rowing 5 days a week since September 1, 2014. I have worked up to 30 min a day. I do anywhere from 5300 to 6000 meters. I am trying to find out is this the best workout for weight loss. I enjoy rowing. I have been eating low carb and have lost 35 lbs. Have a more to loose. Do I need to increase the amount of time I am rowing. Do I need to go slower to burn more fat or is faster better. Should I try some of the preset workouts on the machine. I just row. It says I burn 300 calories.
Mary,
Wow! Very glad to hear rowing has helped you lose weight! Like I always try to mention, diet is going to be the biggest factor when losing weight but it looks like you have that covered.
In my opinion I would switch up your routine a little to help get you past any plateaus. First I would add a HIIT (high-intensity interval training) workout to your routine, like the one I mentioned above in the article. HIIT workouts are great on rowing machines because there are no adjustments that need to be made during the workout. Just row at a high intensity for 1 minute then row slowly for 1 minute. Check your rower for an preset workouts that may mimic this type of workout. You could also try increasing the resistance if all the time you have is 30 minutes a day or increase how long you are rowing for. Another thing I sometimes recommend is getting in 2 workouts a day, one in the morning and one at night. This helps jumpstart your metabolism throughout the day, especially if your day is spent sitting at a desk.
35 lbs in 9 months is fantastic! The general guidelines are usually to lose about 2-3 lbs a week to safely keep the weight off and not have it come back, so you are pretty close in line with that. I think you are doing a wonderful job and if you want to lose more weight just stay focused and motivated! Getting back to your healthiest state can be tough and takes time, so just keep at it!
Thanks for stopping in, let me know if you have any other questions, and keep me posted!!
What is the best rower machine for weightloss
Sheila,
I’m glad to here you are interested in losing weight by using a rowing machine! The best rowing machine for weight loss is a tough question to answer because it differs for each person. To me the best rower to lose weight would be the machine that fits you the best and you use the most.
You will first have to start with questions like, what is your budget? What type of resistance do you want? Once you answer these two questions it will narrow down your rowing machine to a few options which will make the selection process a lot easier. If used properly most rowing machines will be able to give you about the same workout and burn the same amount of calories. I would start by reading my article on Buying A Rowing Machine. Once you narrow down what you want, visit my Rower Comparison Chart and find the highest rated rower that meets your requirements.
I hope this helped and thanks for the comment!
will this help me to slim my legs?
Dais,
Yes, a rowing machine will definitely help slim your legs! When rowing, you will be using your legs to drive your body back and pull the resisted handle. This constant pushing with your legs will help build lean muscle and slim down your legs. Don’t worry about your legs becoming bulky or muscular either because rowing will just tone your legs, due to the very high amount of repetitions.
Let me know if you have any other questions and thanks for stopping by!
Hi Edwin, this website is great! i rowed for the first time in my life today at my local gym and I fell in love! I only did 15 min, but I loved it. I am 5’2 and 170 lbs. I am looking for a machine that will allow me to keep my figure and shape, but burn a lot of fat and tone! I have some extra fat/cellulite on my thighs and am wondering if rowing will help with that. I hate running, so is this a true alternative?
Also, do all rowing machines allow you to increase or decrease resistance? it seemed like the machine I was on only had one setting. The rowing seat seemed to go back pretty fast every time.
Brye,
I’m so glad you enjoyed rowing! A rowing machine will definitely help you burn that extra fat and keep you toned. It is also a great alternative to running and in my opinion a better alternative.
Almost all rowing machines will allow you to increase and decrease resistance. Do you know what machine you were using? Maybe you can take a picture of it the next time you use it and email it to me.
I would be glad to help guide you towards what rowing machine to to buy if that is what you are looking to do or I can answer any questions you may have on how to use them properly. Just reply to this comment or send a detailed message to my email. [email protected]
Thanks for stopping in!! :)
I have been looking for a workout that would be easy on my joints. I’m 6’6 and 440lb. I been looking at getting concept2 rower model d. Its one of two that i found that can hold my weight. But it cost 900+ so I haven’t pulled the trigger on it. Part of me is worried that after X amount of time I will stop losing wight. I have had this happen with Treadmills. I know diet is very important but I have had a lot people say I need to lift weights to lose weight. So will I lose like 40lb and then stop losing wight till i do both weight lifting and rowing ? I want to make sure i’m using 1000$ in the right places.
Lee,
You are correct that losing weight is primarily diet. I’m sure you also know that losing weight is different for every person and everyone has their own opinion on how to do it! One book that helped me get in the best shape of my life was “The Four Hour Body” by Tim Ferriss. It is a small investment and filled with a lot of information. I definitely recommend it.
I do agree that a good weight lifting and cardiovascular program is the best way to lose weight. A rowing machine is the best way to kill two birds with one stone and the Concept2 Model D is the best rower on the market. You will definitely lose weight if you row daily. Another workout I recommend is to incorporate a kettlebell workout while also rowing. Here are the links to the products I mentioned:
The Four Hour Body
Concept2 Model D
Kettlebell Workouts
Let me know if I can help in any other way!
Stamina 1399 or 1402, which would be the better buy?
Ben,
The main differences between the Stamina 1399 and the Stamina 1402 is the 1402 is supposed to have a slightly upgraded build quality than the 1399. The 1402 also has a slightly different monitor but ultimately tracks the same items. The 1402 is only $50 more so your decision is basically- is the slightly better build quality and monitor that is easier to read worth the $50?
In my opinion I would go with the Stamina 1399 because it has a long standing track record and had been a bestseller on Amazon for a long time. The 1402 is a new rower and often times when a manufacturer sells a new rower there are a lot of quality issues in the beginning.
Take a look at the videos of the machines on amazon and the pictures to see if the extra $50 is worth it to you.
Stamina 1399
Stamina 1402
Let me know if you have any other questions!
Hello! I am just getting into rowing, I’ve heard that there are many benefits. I am 5’7.5 and 165pnds. I just started rowinng twice a week this month, 20 minutes. I also do yoga twice a week. If just starting out, should I be increasing my minutes? I have read previous comments, where you had said to row 30 to 45 minutes? Shall I increase to 30 to 45 minutes twice a week? That’s for your help.
Lisa,
I would increase the time of your workout or the intensity if you are comfortable doing 20 minutes. It’s always a good thing to push yourself and as I wrote about in my article about Burning Calories On A Rowing Machine, the higher your heart rate and the longer the time, the more calories you burn!!
Hope this helped and happy rowing! :)
I’ve just turned 41 and needed to get back into shape, so like many others on this site I’ve turned to rowing. Its been 3/4 weeks and I’m currently upto 7km Mon-Fri taking 30 minutes on average with resistance set to 5. I can feel the difference on my upper body, but have only lost 2lbs in weight. I’ve added 2 nights of running to the schedule covering 6km each.
I try to have a healthy breakfast each morning, and have 1 main meal in the evening with my wife, no lunch as I’m rowing during that break.
I’m hoping the weight will start to drop a little quicker as time goes by, I’m currently 189lbs and 5ft 9in (not that I’m going to get any taller). How soon should I mix things up with the rowing before I plateau, I thoroughly enjoy the 7km rowing and by the end of the 30 minutes I’m exhausted. I started at 5km with a time of 27mins, so I know I’m getting better, and when time allows I’ll push to the odd 9-10km mark.
Thanks in advance!!
Steve
Steve,
Great to hear you have picked up rowing to pursue a healthier life and lose weight! You are definitely working out enough to start seeing results. I would continue to keep your workout schedule and increase your distance/time when you can. In my opinion, nailing down your diet is going to be the next obstacle to really see the weight start flying off. Everyone is different when it comes to dieting and seeing results but one of my favorite diets is the “Slow Carb Diet”. A google search of this term will bring up a lot of information.
It usually takes a few months before you would begin to plateau but it would not hurt to switch up your workout to some type of HIIT workout to keep things interesting. Also, make sure that you are weighing yourself in the morning after you use the bathroom so you are having an apple to apples comparison of your weight.
Let me know if I can assist in any other way!
Edwin, i have been using the Concept2 at the local Y and loving it. Only seriously for about 2 weeks. I have lost weight with the exercise and watching my diet. Have lost 6 lbs so far. Mostly though I am already seeing a reduction in my Moobs(man boobs). My question to you is: can you explain setting of the “drag” in the computer on the concept2. I do understand the adjustment of the drag on the fan, but does adjusting the computer drag also make a difference? I also have downloaded the “ergdata” app and love the use of the logbook it provides. Thank you for your help with everyone’s questions. So easy to let our health and weight slide, not so easy to gain it back.
Ken,
Glad to hear you are making some improvements with your C2!! There is a lot of information to cover about drag and drag factor so I will pont you towards the Concept 2 website. This page has all the info on the settings, what they mean, and how to adjust. There is also a link on this page to learn more about damper settings and drag factor.
http://www.concept2.com/service/monitors/pm5/how-to-use/viewing-drag-factor
And yes you are correct that it is easy to let your health and weight slide!! The best thing to do is once you get back to where you want to be health wise, don’t let it go! Try to get a workout in everyday no matter how hard or long and always be conscious of making healthy eating choices.
Let me know if you need anything else and happy rowing! :)
Thanks for this page! I had a c section birth 9 weeks ago and I wanted to start building my fitness up. I’ve found I can sit my baby facing me in a bouncer, then I row at a fast steady pace for 15 minutes, then I have to feed her, then back on for another 15 minutes. This is about all I can fit in at the moment but I’ve found I am more alert and less lethargic when having to get up lots during the night. I hope this is the start of a great new fitness hobby and I’ve enjoyed reading everyone’s posts. Any other parents out there got any extra strategies for getting an efficient work out in short busts like this?
Awesome Alice, way to go!!!! What rower are you currently using and how do you like it?
It’s a basic rowing machine I bought here in New Zealand ni-trac since I’m a newbie. I have set the resistance to half to start off with and have to be aware of my scar so I don’t pop any stitches… Really want to achieve toning and increase my fitness, I like going hard for short bursts since I have a baby to tend to every 15 minutes unless I get lucky and she naps. I was a good swimmer but it’s not possible to jump in the pool swim a couple of kms and keep a close eye on the baby. I can’t do high impact things either. I read to not reduce my calories much so my milk supply isn’t affected so the best thing is for me to exercise ideally for longer periods I guess but I have to start somewhere. Can you interval trane with a rower? Will something like this achieve the results I’m looking for?
Hey,
I used to row competitively for 6 years, I used to train 7-8 times a week!
Unfortunately I had to give up 3 years ago due to arthritis and surgeries! since then I’ve started uni and gained alot of weight, mostly around my belly, arms and upper back..
When I used to train I didn’t even think about my weight, now im thinking of starting rowing at the gym again!
How fast do you think I should start to see a difference, will rowing/edging help me lose the weight around my problem areas without building big muscle?
Thanks
Hi Katherine,
Sorry to hear that you had to stop a sport that you were so passionate about but I’m glad you will be starting again!! I think you will begin to see results almost immediately. As you know rowing is such a great full body workout that even after a week you should start to feel better overall and see some improvements. As you know from past experience, rowing alone will not get you big and bulky but will help you add on lean muscle and burn fat. Remember that lean muscle helps burn more calories so that is a good thing!
I think the best thing for you to do is get into a regular rowing routine and just have fun with it. I know losing weight can be frustrating but the best thing to do is get a small workout in everyday no matter what. Also remember to eat as clean as possible! This is priority #1 when losing weight.
let me know if you need any other specific information and good luck with your mission!!
Hi
Ive been reading all the comments and all sound good. I have just bought a cross trainer due to turning 50 next year and hitting the menopause stage of life. Im hoping this will help with the middle area weight gain and all over fitness. Can you please tell me it will
Hi Steff,
Yes, I can assure you that working out on a rowing machine will help you lose weight. Working out on a rower burns more calories than almost every exercise machine and helps build lean muscle. This lean muscle will have you looking and feeling in shape and will help burn more calories naturally. You will also get one of the best cardiovascular workouts with a rowing machine.
The most important thing to do is work out consistently on a daily basis and supplement working out with a clean diet. I cannot stress enough the importance of diet!! It will make you feel better and give you the energy to workout everyday!
Please feel free to contact me with any specific questions you have. Good luck and glad to hear you are looking to improve your overall fitness!
Hi, I do ZUMBA twice a week and would like to know how long I should use a rowing machine for as I need to tone up and would also like to loose some weight. I am now 62, what can you suggest for me. Also, how often or how many times per week should I use rowing machine.
thanks
Karen,
Depending on the amount of activity you do daily I would try to use the rower everyday that you are not doing ZUMBA. I believe that getting your body moving everyday is very important even if it is just for a short time.
I would start off by continuing to do ZUMBA twice a week and do 20 minutes on the rower twice a week. On the other days just do a nice easy row for 5-10 minutes. Then depending on how you feel you can row more or less on your “easy” days. Participating in ZUMBA twice a week and rowing twice a week will definitely keep you in top shape.
Following this plan and keeping a clean diet will definitely provide you with the results you are looking for.
I’m glad you are looking to use a rower to keep in shape because I feel it is the best machine for the job! Please let me know if you have any other questions and good luck!!
Good article and very helpful advice.
We taking your advice Edwin, all the way from South Africa.
Thanks.
Talie Girl ;-)
Awesome! Let us know if you find any new advice for the rest of the readers :)
Hello Edwin,
I am 5 ft 3 in and 116 Ibs, i want thinner legs. I just wonder, is rowing machine thinner my legs or thicker because of gaining muscle? i have problem with my legs only. I dont want to be look muscular, i want to be look thinner. Sorry for my bad english.
Hi Nina,
This question comes up a lot and I’m glad to answer it! Rowing will help burn fat and build muscle but you will be building lean muscle. Your legs will definitely become smaller and you will not build big, bulky muscles on your legs.
To build big muscles you have to do heavy weight (resistance) for lower repetitions which is the opposite of rowing which is light weight (resistance) and high repetition. If you are nervous about having muscular legs just row at an easier resistance and work your way up until you get the results that you desire.
I hope this information helped!
P.S. Your English is great :)
Hello,
I have just started rowing regularly on a Concept 2 model “D”. Up to now I have done steady pace workouts (about 25-30mn with 140-145 heartbeats/min). My aim is to tone my muscles, increase my BMR & lose weight (stomach and thighs). I am 52 and not very tall (156cm). My worry is that I am now rowing correctly because although I sweat alot, I have no stiffness… Any thoughts? Thanks very much
Hi Alison,
I don’t think you are rowing incorrectly, I just think your body has hit a plateau. Anytime a person begins new physical activity they will experience soreness in their muscles for the first week or so. The soreness is due to microscopic tears in the muscle that your body is repairing. These microscopic tears are a good thing and it means you are working out hard. These “tears” are what tones your muscles and makes them stronger. After a while your body will get accustom to the new physical activity and it will no longer be strenuous enough to create these microscopic tears that cause soreness/stiffness.
You can still gain lean muscle without feeling this stiffness and you will 100% still be burning fat. If you want to build more muscle and feel the stiffness again you can try to switch up your workout routine. Try doing rowing sprints one workout or increase the resistance of the rower while maintaining your usual distance per time. If you are worried about your technique just watch a few YouTube videos on rowing technique as a refresher.
I hope this information helped and thanks for the comment! Here is a link to more information about Muscle Soreness.
Hi Edwin, greetings from Liberia! I have a Sunny home rower that I love, but I’m wondering if it really gives me a lower body workout. There’s no resistance when I straighten my legs; the only resistance I feel is upper-body. To be fair, I’ve been neglecting my upper body for 46 years now… but should I be feeling the rowing more in my legs? Does it sound like I’m doing it wrong?
Hi Yaara,
Wow, I don’t think I’ve ever had a comment from Liberia! I have a review of the Sunny Home Rower here and I really love this rower for the price.
When reviewing this rower I did notice some users having the same issue you are having. I believe it is a form issue and you are using more of your arms to pull back the handle instead of both your legs and arms. Remember that a rowing stroke should be performed by using 60% of your legs, 20% of your core, and 20% of your arms. Try focusing on using your legs first, then core, and finishing with your arms. Here is an article I wrote about engaging your core and this a great video on form.
Thanks for the comment and happy rowing!
Thanks, Edwin! You should come visit Liberia some time. There’s great surfing!
I’ll try to focus more on my legs. The motion of the seat is so smooth, it really feels like it takes no leg effort at all. I bet you’re right and proper form will help. Thanks!
Yes, I would love to visit it looks beautiful! I love to travel and somewhere in Africa is on my list for the near future!
Let us know how changing your form works out for you. Hopefully this fixes the problem :)
While not technically a rower, I recently got a Total Gym Fit which can do a few rowing exercises, it doesn’t have the leg part but I can supplement that with squats, I have been rowing for 1hr at a time 2 times a day while also squatting on days I give my arms and rest, will I lose weight fast doing this or should I find another way?