Do You Need a Rowing Machine? Here’s Why They’re Worth It

A rowing machine might not be the first piece of equipment people think of for a home gym, but it’s quickly gaining popularity—and for good reason. Combining cardio and strength in a single low-impact movement, rowing machines are effective, efficient, and surprisingly beginner-friendly.

So, do you really need one? This guide breaks down the benefits, types, and reasons why a rowing machine may be one of the smartest additions to your fitness routine.

What Is a Rowing Machine?

A rowing machine (or rower) simulates the motion of rowing a boat. It features a sliding seat, footrests, and a handle connected to a resistance mechanism. The exercise involves pushing with your legs, pulling with your arms, and engaging your core, creating a full-body workout.

Major Benefits of a Rowing Machine

1. Full-Body Workout

Unlike treadmills or bikes that mainly target the lower body, rowing engages about 85% of your muscles.

 Muscles worked:

• Legs (quads, hamstrings, calves)
• Back (lats, rhomboids)
• Core (abs, obliques)
• Arms (biceps, triceps, shoulders)

2. Low Impact on Joints

Rowing is a smooth, gliding motion that’s easy on knees, hips, and ankles. It’s ideal for people with joint issues or those recovering from injury.

3. Cardio and Strength in One

Rowing is a rare hybrid workout that builds endurance while toning muscle. A 30-minute session can burn 200–400+ calories depending on intensity.

4. Compact and Foldable Designs

Modern rowers are space-efficient and often fold upright when not in use—perfect for home setups, even in small rooms or apartments.

5. Mental Health and Stress Relief

Rhythmic movement and breath coordination during rowing can be meditative, reducing stress while improving focus and stamina.

Different Types of Rowing Machines

Understanding the types helps you pick one that suits your space and training style.

Air Resistance

• Uses a fan to create resistance
• Resistance increases with rowing speed
• Feels smooth and natural
• Noise level: Moderate

 Best for: Athletes and high-intensity training

Magnetic Resistance

• Uses magnets to create tension
• Offers adjustable, quiet resistance
• Consistent feel regardless of speed

 Best for: Home users who value quiet operation

Water Resistance

• Simulates real water rowing using a water tank
• Dynamic resistance and realistic feel
• Soothing sound of water

 Best for: Rowing purists and immersive workouts

Hydraulic Resistance

• Uses pistons to create resistance
• More compact and budget-friendly
• Less natural rowing motion

 Best for: Beginners or very limited spaces

Who Should Consider a Rowing Machine?

Rowing machines are excellent for:

• Beginners looking for low-impact cardio
• Weight loss and fat burning routines
• Full-body toning without heavy lifting
• Busy people seeking efficient workouts
• Older adults or injury-prone users
• Anyone bored with treadmills or stationary bikes

What to Look for When Buying

If you're considering a rower, keep these factors in mind:

• Resistance type: Affects feel and noise
• Foldability and size: Important for smaller spaces
• Display features: Track time, distance, calories, strokes per minute
• Weight capacity and frame quality: For durability and support
• Comfort: Look for cushioned seats and adjustable footrests
• Price: Quality rowers range from $250 to $1,500+

Sample Home Rower Workout

Beginner 20-Minute Session:

• 5 minutes: Warm-up (slow and steady)
• 10 minutes: Moderate pace with 30-second faster bursts every 2 minutes
• 5 minutes: Cool down at an easy pace

Rowing isn’t just about speed—it’s about rhythm and control. Form matters more than force.

Final Thoughts

Rowing machines offer one of the most complete and efficient workouts you can do at home. They engage nearly every muscle group, provide excellent cardio, and are kind to your joints. If you’re looking for a single machine that checks multiple boxes—calorie burn, muscle engagement, space-saving, and versatility—a rowing machine is absolutely worth considering.

Whether you’re a fitness newbie or looking to shake up your routine, a rowing machine can become your go-to for results without the wear and tear.