Today’s gym floors are packed with rows of gadgets and gizmos to step, slide, and stride your way to a healthy body.

But here to make a cardio machine comeback is the modest, forgotten, and often under-appreciated: rowing machine. The old-school contraption is gaining popularity in the fitness world, and for good reason.

If you’re looking for reasons to switch up your workout, here are five reasons to row, row, row, to sweat, and to blow off steam.

Benefits of Rowing

  1. Low-impact

Joints rejoice, the indoor rower alleviates any weight-bearing stress on your knees, hips, and ankles without compromising intensity. Rowing is an excellent alternative for injured individuals, allowing the body to rehab while still remaining active.

  1. Total-body Conditioning

Where most cardio machines primarily activate and isolate the legs, the rowing stroke engages 84% of your body’s mass, making it amongst the best utilization of muscle hustle.

  1. Your Row, Your Way

Not just for the Ivy League crew squads, rowing is accessible to the masses. Whether you’re a rookie gym-goer or competitive athlete, rowing requires little athleticism because of its low-impact versatility to vary the workout.

  1. Efficient

If you’re time-poor, rowing gives you the most grind for your time. According to a Harvard study, vigorous rowing burns up to 12.5 calories per minute, allowing you to take your cardio go-to.

  1. Improved Posture

The correct technique requires developing a strong back and core stability. Adopting a rowing regimen can lead to automatic triggering those sit-tall muscles post-gym.

Before you strap your feet, check out some tips to get the most out of your row.

Rowing Tips

  • Form First

Like any exercise, quality form trumps mindless motion. Fire up your core and avoid a hunchback position to reduce the risk of lower back pain or injury. Ask a trainer or coach to monitor your technique and make any necessary adjustments.

  • Proper Breathing

Inhale as you slide forward, exhale as you drive back. A breathing flow will help create a more fluid motion.

  • Relaxed Hold

Resist the urge to death grip the oar grips and instead focus energy on the full-body explosion of the rowing catch-and-release.

  • Explore Resources

Because of its growing appeal, rowing studios, classes, and phone apps are popping up as training resources to help change up and challenge your rowing routine.

For the fit jock, rowing can be a challenging supplement to add to your current training regimen. For those suffering injuries, rowing enables you to work while you recover. At Airrosti, we believe the same, that pain should never limit you from moving. Check out a provider near you to find relief and get back to feeling strong.


Read our medical disclaimer here.