If you’ve ever suspiciously eyed the one or two rowing machines tucked into the corner of the cardio area at your gym, you’re not alone. These machines often seem more intimidating and difficult to climb onto than an elliptical or a treadmill, primarily because not everyone knows how to use a rowing machine properly.

What do the numbers on the screen mean? Do I need to set anything up? Am I going to look silly? These questions and more tend to plague non-rowers, whether they are faced with how to use a rowing machine in the gym or one at home, like the Peloton Row. Here, we’re breaking down everything beginners need to know about how to use a rowing machine correctly so you can confidently and successfully take advantage of this efficient total-body workout.

What Beginners to Rowing Machines Need to Know

The competitive sport of rowing (known as crew) is done in a boat on the water, with boats ranging in size from one rower up to eight. Rowing machines (also called ergometers or ergs) were initially designed to allow rowers to conveniently train indoors year-round. Now, they’re perhaps more well-known as pieces of fitness equipment, and allow anyone to score the benefits of a rowing workout without going anywhere near a boat or water. There are different types of rowing machines, which use magnets, air, water, or hydraulics to deliver resistance with each stroke. The Peloton Row, for example, uses magnetic resistance.

What Are the Benefits of a Rowing Machine Workout?

“Rowing is hard to beat when it comes to getting the most out of each workout,” says Peloton instructor Matt Wilpers. Here are four powerful benefits of working out on a rowing machine.

It’s Low Impact

Rowing is a low-impact workout, meaning it’s gentle on your body and places less stress on the 

joints than high-impact exercises, such as running, dance cardio, or plyometric training. This is thanks to the fact that you row in a seated position, with smooth, rhythmic movements; it’s not a weight-bearing exercise and is thus easier on your knees and ankles.

However, just because it’s low-impact doesn’t mean it’s low-intensity. A rowing machine workout can burn an abundance of calories, especially when you kick up the intensity. Because you control the speed and resistance levels, you can row at varying intensities to challenge yourself physically and mentally while protecting your joints and building muscle. This ability to control your pace and movement is particularly helpful if you’re a beginner or recovering from an injury. 

It’s a Full Body Workout 

“Rowing engages multiple muscle groups throughout your body, including your legs, glutes, core, back, shoulders, and arms,” says Peloton instructor Alex Karowski. “It uses both pushing and pulling movements that can improve endurance, muscle tone, and strength in various areas simultaneously.” In fact, with proper form, rowing engages 70 percent of your body’s muscles with each stroke. That means that instead of running for hours, for example, you can work your whole body, target all major muscle groups, and get a good sweat session in as little as 10 minutes.

It Improves Cardio Fitness and Health 

At its core, rowing is a cardio workout—and that means you get all the benefits that come with cardio exercise too. Regular cardio exercise can improve the health of your cardiovascular system (aka your heart and blood vessels) and pulmonary system (lungs), lower your blood pressure and cholesterol, and help reduce your overall mortality risk. 

It Offers a Mental Boost

Then there’s the rhythmic nature of the rowing movement itself. Between that and your focused effort, rowing can be downright meditative and provide a sense of mental refresh. (Opt for a scenic class on the Peloton Row that makes you feel like you’re out for a quiet row on the water, and that impact is only compounded.) Rowing can also boost your mental game by adding more variety to your workout routine. Interval training, endurance training, even strength training—you can do it all on the rower.

How Many Calories Does Rowing Burn?

The number of calories you burn during a rowing workout will depend on many factors, including your age, sex, weight, body composition (the amount of muscle mass you have), as well as the duration and intensity of your rowing machine workout.

The 2024 Compendium of Physical Activities published in the Journal of Sport and Health Science estimates moderate-intensity rowing (less than 100 watts) at 5.0 METs, for example, which equates to about 409 calories burned per hour for someone who weighs 180 pounds. (A MET, or a metabolic equivalent, measures the energy cost of an activity.) Meanwhile, vigorous-intensity rowing (100 to 149 watts) is estimated at 7.5 METs, or about 613 calories burned per hour for someone who weighs 180 pounds. At an even higher intensity (150-199 watts), rowing is estimated at 11 METs, or about 900 calories burned per hour for someone who weighs 180 pounds. At these same intensities, someone who weighs 130 pounds, however, would burn 296, 443, and 650 calories per hour, respectively.

How to Use a Rowing Machine Properly 

Before you pick up the handle and start rowing, there are a few things you need to set up on the machine itself to position yourself for success.

Strap Yourself In Correctly

Every rowing machine is going to have adjustable footplates, which is where you strap in your feet at the front of the rower. “The ideal footplate position should allow for the strap to be secure over the widest part of your shoe,” explains Peloton instructor Katie Wang. This will allow your heels to come up a little (if needed based on your flexibility) when you’re at the catch, or the front part of the stroke, while keeping the balls of your feet securely pressed onto the footplate the entire time. “Most people can make two different footplate settings work, so I like to say when in doubt pull the footplate a little lower,” Katie adds. 

Adjust the Resistance, If Needed

Whether or not you need to set your resistance ahead of time is going to vary based on the rower you use. Some rowing machines, including most that you would find in a gym or other public setting, have a damper on the front of the machine that determines the resistance that you’ll want to position before you begin rowing. 

“I recommend keeping your damper between a 3 and 5 for the best workout,” suggests Katie. “It's a common misconception that the higher the damper setting the harder the workout, but that's not the case. What I love about rowing is at the end of the day we are creating the intensity and resistance by the power of our stroke. So the harder we row, the more resistance we will feel even at those lower dampers.” 

Another boon: Keeping your damper lower will allow you to maintain proper form as you start to row at higher stroke rates (or move faster up and down the slide), which will minimize your risk of injury as well as engage all the proper muscles so you can achieve that total body workout. 

Rowing machines without a damper are even easier to use—simply clock how the resistance works before you begin. On some rowers, such as water rowers, your resistance is based on the power and effort you put in. That’s how the Peloton Row works—it has automatic resistance, which increases the faster you pull the handle. (You can adjust the drag factor, though it’s recommended to keep it on the default setting.) Still others have buttons on the handle that allow you to adjust the resistance during your workout. 

Set an Intention or Pace Target for Your Session 

This is another step you may or may not need to do, depending on the machine you’re using. On the Peloton Row, you’ll set your pace target before you begin your workout. On others, you can set the length of your rowing session or workout structure, such as how many intervals you want to complete and how long each interval and each rest should be.

What Do the On-Screen Metrics Mean?

While the screen on each rowing machine is going to be a little different, there are a few metrics that you’ll see on every single one that you can use to guide your workouts. Here are the main ones to know.

Stroke Rate

Your stroke rate is the number of strokes you take per minute. On the Peloton Row, this number is identified as “Strokes.” Other machines may indicate this as “SPM,” for strokes per minute. One stroke is considered moving from the catch to the finish and back to the catch again. Your stroke rate will likely range from 18 to 36 during your workout. The higher your stroke rate, the more quickly you’re moving up and down the slide of the rowing machine. However, rowing at a high stroke rate (which is considered anything above 30 SPM) does not necessarily mean you are “rowing faster” in the same way as moving your legs faster means that you are running faster. Instead, the speed at which you’re rowing is measured by your pace.

Pace

This is the number that’s followed by “/500M”. Think of it like the speed your boat would be moving if you were rowing on the water. This metric, which you’ll also hear rowers refer to as split, is expressed as the number of minutes it would take you to row the boat 500 meters; the lower your pace number, the faster you are rowing/moving your boat. As mentioned above, rowing at a higher stroke rate does not always equate to a faster pace. Instead, your pace is determined by how powerful your drive is and your ability to replicate that power at a consistent stroke rate over an extended period.

Distance Rowed

Measured in meters, this is the total distance you’ve rowed over the course of a workout. If you’re rowing to improve your endurance, you likely want to row a couple thousand meters in a session. For an interval training workout, you’ll likely row between 50 and 500 meters in a single interval.

Time Elapsed

This one is pretty self-explanatory: It’s the amount of time you’ve been rowing.

Additional Metrics on the Peloton Row

Along with the metrics above, there are a few others you’ll see on the screen of the Peloton Row. There’s your output, measured in watts, which is how much power you generate with each stroke. There’s your total output, the total power you generate over the course of a class, which determines your place on the Leaderboard. The calorie number will give you a general idea of how many calories you have burned throughout a class (you can also hide this number if you’d like).

Proper Rowing Machine Form

The act of rowing is simple enough. However, when you’re first beginning to row, it’s important to pay attention to proper rowing machine form to get the results you desire from your workout.

“Proper form and technique are crucial to ensure muscle groups—your legs, core, back, shoulders, arms, and glutes—are being engaged effectively,” Alex notes. “Your legs and core do most of the work during a rowing machine workout. Some say it’s 50 percent legs, 30 percent body, and 20 percent arms, but I disagree. I believe the primary workhorses during rowing are 80 percent legs, 15 percent body, and 5 percent arms.”

Rowing consists of four main stages: the catch, drive, finish, and recovery, which are outlined below. 

Keep in mind there’s not one single way to row, Alex explains. “The general motion is to use legs, then body, then arms—and then the reverse. However, I tell my students to find what works best for them within their ability and comfort level,” he says. “Everyone is different. Some may compress further while in the catch, while others use more of a body swing movement. Both are okay. As long as the general motion is right, and you’re not risking injury by using poor form, go for it!” 

Catch Phase

The “catch phase,” also known as the ready position, is when your body is compressed at the front of the slide. It involves preparing to drive force through your feet while maintaining good posture and extended arms, mainly engaging your triceps, leg, and back muscles. In general, in the catch position, you want your shins to be vertical (if your flexibility allows), your back straight and core engaged, arms extended, and body leaning just slightly forward. You should be holding the handle with a relaxed overhand grip (palms facing down) with your pinky fingers near the outside edges of the handle. Your heels will likely come up off the footplates just a little bit at the catch—just make sure you’re pressing them down right away before you begin the drive. 

Drive Phase

Next, the “drive phase” involves pushing through your feet (mainly your heels) to lower your knees and fully extend your legs. Once your legs are straight, lean your torso back slightly, engaging the muscles in your core (this is also referred to as the body swing). At this point, your arms are still extended, holding the handle in front of your chest. 

Finish Phase

The “finish phase” completes the stroke. You pull the handle straight to your sternum, not up to your chin or down to your waist. The pulling motion should start by engaging your lats, the large muscles on the sides of your upper back, so the handle feels like it’s just floating into your body. At the finish, your elbows should point down at about a 45-degree angle, not too close to your body or pointing straight out to the sides.

Recovery Phase

Lastly, the “recovery phase” is the reverse of the drive; you extend your arms, hinge your torso forward, and bend your knees to slide back into the catch position. It should be slower compared to the quick drive phase; no matter how fast you row or how high your stroke rate is, the recovery should always take twice as long as the drive.

Common Rowing Machine Mistakes

Rowing is a very intuitive exercise. However, certain false moves can prevent you from taking full advantage of its many benefits. Since rowing is such a repetitive movement—you’ll likely take over 700 strokes over the course of a 30-minute workout—improper form can place unnecessary stress on muscles or joints that can ultimately lead to injury. Trying to steer clear of these common mistakes can help you avoid overuse injuries that result from rowing with poor form.

Typical rowing mistakes, according to Alex, include:

How to Get Comfortable with Rowing Machine Workouts

Ready to incorporate rowing into your fitness regimen? Here are some of Katie’s tips to help you get started.

Focus On Technique, Not Speed

“Many of us are blessed to have walked or biked in our lifetime but rowing is a new way for a lot of us to move our bodies. So remember it may take some time to get into the flow of things,” Katie says. If you’re sore in new places after your first few sessions, don’t be discouraged; you’re likely just using your muscles in a way that you haven’t before.

One way to adjust to rowing faster is to try out classes with different instructors. “Each instructor and class type offers a different perspective towards the workout and diversifying your class type will only help you master the mind-muscle connection in your stroke faster,” Katie says.

Perfect Your Pace, Then Sync Your Stroke

If you’re using the Peloton App to do a Row class on a different rowing machine, Katie suggests paying the most attention to your pace. “Instructors will reference four pace intensities, Easy, Moderate, Challenging, and Max,” she says. “As the paces get more intense you want your pace or split number to be lower.” As you move from one intensity to the next, you’ll likely see marginal changes in your pace (likely just a few seconds), while the difference between your Easy pace and your Max pace will probably be 30 or fewer seconds.

Once you have a handle on your pace, you can try to sync your stroke rate. “Instructors will also call out ranges for the stroke rate,” Katie says. If you’re new to rowing, start by trying to stick to the lower end of the stroke rate range and focusing on consistency as opposed to starting on the high end and bouncing around within the range. Your ability to drive with the same amount of power every single stroke is ultimately what’s going to improve your pace as well as your rowing in general.

Build Up Your Endurance Gradually

You can use your rowing machine several times per week, but make sure you respect your current fitness level and take things slowly if you have to. It’s more beneficial to build up to longer rows using proper form than to burn yourself out too quickly. Doing too much too soon leaves you susceptible to injury, plus it may dampen your enthusiasm for rowing. Over time, with steady practice, you’ll grasp the mechanics of rowing and feel its effects.

Alex recommends starting with shorter endurance rows. “They may not be sexy,” he says, “but slowly working on rowing for 10, 15, or 20 minutes at a time will help you go faster during the shorter periods too, because your form will become second nature.” Don’t forget to spend a few minutes warming up before your workout and cooling down afterward.

How to Incorporate Rowing Into Your Routine

One of the best parts about rowing is that it can serve almost any fitness need. Whether you’re looking for some moderate-intensity endurance training, high-intensity cardio, or even explosive strength training, there’s a rowing workout that will fit the bill. Once you’ve built up a base of rowing fitness, don’t be afraid to change up the types of rowing workouts you’re doing; that way you can see what feels best and what you enjoy the most.

From there, you have countless ways to incorporate rowing into your routine. “Rowing pairs beautifully with strength training, so I recommend incorporating it into your strength days or checking out one of mine or Adrian's Row Bootcamps and see how it can amplify your strength workout,” Katie suggests. Row Bootcamps combine rowing with strength training exercises on the floor for a wide-ranging, total-body class. Katie and Adrian both have Split+Row Programs, which include three or four hybrid rowing and strength workouts per week.

Rowing can also serve as a fantastic cross-training option for runners and cyclists, offering a low-impact cardio workout that also strengthens your postural muscles, legs, and core.

Learn to Row with Peloton

If you’re new to rowing, Peloton has your back with a huge variety of rowing classes that are available both on the Peloton Row and the Peloton App. They range in length from 5-60 minutes, including rowing-specific warm-ups and cooldowns, form- and drill-focused classes, endurance rows, interval rows, beginner rows, and rows dedicated to a specific music genre or theme.

Start with some 10-minute Form & Drills classes, which focus on learning and refining proper rowing form, before moving on to Beginner Rows. For a guided experience, you can also try the You Can Row Program, which includes three weeks of workouts designed to help you get comfortable on the rower and perfect your form. From there, the sky's the limit.