There are machines you see in every gym and systematically ignore. The rowing machine is often that one, stored in a corner, available, intimidating for those who don’t really know how to approach it. Yet those who have truly practiced it know: it is one of the most complete, most demanding, and most effective training tools there is.
In nearly 15 years on the French national rowing team and three participations in the Olympic Games, I have spent a good part of my life on the water and on this machine. What I have observed: a solid base on the rowing machine gives you a cardio-respiratory engine that you find everywhere—on a bike, on a trail, in a Hyrox… You arrive elsewhere with an advantage. And it never lies.
A full-body effort where the legs lead the way
The first misconception to break down: the rowing machine is not an exercise for the arms. It is almost the opposite.
A well-executed stroke is first a dynamic push from the legs: quadriceps, hamstrings, glutes. The leg drive represents about 60% of the total power produced. The trunk transmits this force and continues to accelerate the movement backward (abs, lower back, obliques constantly working), and finally, the arms only finish the movement, for barely 10% of the total power.
That is why the rowing machine is primarily a pushing movement, not a pulling one. The image I often use with people I coach: think about pushing against the footplate like you would on a leg press. That’s the real engine.
A good way to feel it concretely: try rowing without the foot straps. You have no choice but to start the effort with the legs, otherwise you slide backward. It’s radical and lets you immediately feel the correct sequence.
In total, nearly 86% of the body’s muscles are engaged. No other cardio machine (bike, treadmill, elliptical) does as much simultaneously—except maybe the echo bike.
Serious cardiovascular benefits
Because it mobilizes such a large muscle mass, the rowing machine raises heart rate very quickly, faster than cycling or sometimes even running at an equivalent perceived effort. It is a formidable machine for staying fit and sculpting the body efficiently.
In terms of energy expenditure, expect between 400 and 700 kcal per hour depending on intensity and body type, comparable to running. With one major advantage: zero joint impact.
In my preparation for Hyrox Paris Grand Palais (a competition combining running and functional cardio-dominant exercises), the rowing machine is at the heart of my training. My rower’s physique and my knees don’t tolerate large running volumes, so I do a large part of my training volume and intensity on the rowing machine. It’s not a makeshift substitute: it’s a real training strategy.
Zero impact, accessible to everyone
This is one of the strongest arguments for the rowing machine: the movement is fully unloaded. No shocks, no pressure on the knees or ankles. Unlike running, where each stride represents an impact of 2 to 3 times body weight, the rowing machine glides without mechanical stress on the joints.
It is particularly interesting in rehabilitation, for athletes who want to maintain their condition without loading their joints, for seniors, or for those returning to activity after a long period of inactivity. The intensity can be adjusted infinitely, making it a tool accessible to everyone, from beginner to high-level athlete.
A machine made for progress and pushing your limits
The rowing machine doesn’t lie. It measures everything: pace per 500 m, watts, strokes per minute, distance, resistance. These are concrete data that allow you to structure your sessions, track your progress, and face reality.
During the French indoor championships over 2000 m, I was neck and neck with another rower over the last 300 meters. I was already at the end of my strength and gave everything until the last stroke, finishing one tenth behind her in 6’50″6. At the finish, my legs, back, arms, lungs—everything was burning. Even staying seated on the rowing machine required effort. That’s the truth of the 2000 m. The machine challenges you until the very last second.
That’s also why the rowing machine is an extraordinary tool for progress: you know exactly where you stand, and you can set measurable goals from one session to the next.
The most common mistake and how to avoid it
I see it constantly, with beginners as well as experienced athletes: they row with a straight back thinking they’re doing the right thing. The result: they row short, lose all movement amplitude, and deprive themselves of a major part of their power.
The correct movement is a forward lean of the torso from the hips, like a hinge. This forward-backward tilt coordinated with leg flexion and extension is what allows you to lengthen the stroke and truly use the power of the legs and torso. During the leg drive, the torso is inclined forward and the heels are slightly lifted. Without this inclination, you’re only rowing halfway.
How to integrate it into your program
The rowing machine can play several roles depending on your goals. As a warm-up, 5 to 10 minutes are enough to activate the whole body. For cardio endurance, 20 to 40 minutes at a moderate pace (zone 2) around 20 strokes per minute develop basic aerobic endurance. In HIIT, workouts with short and intense intervals, for example 8 × 500 m with 1 minute recovery around 30 strokes per minute, work on power and anaerobic capacity. In cross-training*, combined with floor exercises, it becomes a complete conditioning and strengthening tool.
With Kinomap, virtual routes and guided sessions provide structure and extra motivation to push through the last kilometers and be more consistent in training frequency.
Conclusion
Full-body strengthening, cardiovascular engagement, joint-friendly, precise and progressive, the rowing machine is one of the rare training tools that leaves nothing to chance. Whether you want to expend energy, improve, or prepare for a specific goal, it has something to offer you.
It just needs to be tried and mastered at the basics—and once you’ve tamed it, you won’t go without it.
*Cross-training = combining multiple sports in the same session
Elodie Ravera
Rowing Athlete and Coach
BPJEPS Fitness Activities Certification
BEGINNER ROWING MACHINE: 5 MISTAKES TO AVOID TO PROGRESS EFFECTIVELY