Rowing Machine Workout Plan For Beginners – A Beginner’s Guide

May you have noticed a rowing machine in the corner of your garage? But do you know, with all the workout options available these days, rowing machines are one of the best cardiovascular exercises and full-body workouts pieces of equipment. While a rowing machine workout is incredibly efficient to get closer to your goals, but it's not super easy.

Want to learn how to use a rowing machine effectively?

Well, you are in the right place. Here is for you, Rowing machine workout plan for beginners.

The best rowing machine workout is to start slowly and work your way up over time to achieve results quickly. The essential factor in the perfect rowing machine workout is technique. If you row correctly, the rowing machines stroke look natural and pretty darn effortless. But no mistake, most people do not use rowing machines properly. So let’s first know how to do the perfect rowing stroke.

01. Catch 

The Catch is the beginning position of the stroke. Place your feet in the foot straps and tighten the belt securely. Hold the handle, keep the arms and back are straight, and bend your knees, and reach far in—so now that Heels may lift as needed.

02. Drive

For the Driving phase, push your legs out straight against the foot-board and then swing the back through the vertical position with mighty force. Keep Hands in a straight line from the flywheel, and Shoulders remain low and relaxed.

03. Finish

At the Finish position, Lean back Upper body slightly, the back is flat, legs are straight and extended, and the shoulder should be low with wrists and grip relaxed. To do this, you need to use excellent support from the core muscles.

04. Recovery

During the Recovery phase, extend your arms to take the handle to your sternum until they straighten before leaning from hips towards the flywheel. This engages your upper back muscles, the backside of your shoulders, biceps and allows your knees to bend and slowly slide the seat forward on the monorail. Then punch the arms out, for your next stroke and reverse steps 3-1 to draw your body in.

It takes a while to use, but when you have the foundations of proper rowing technique, now you need to add some power to improve your overall physical condition with less risk of injury.

Rowing machine workout plan for beginners

Workout in a Rowing machine is a mix of strength and patience. Besides to maintain proper technique, it also requires adequately warmed up, especially in the power sessions.

If you are a Beginners in rowing exercises but never rowed before, this detailed rowing machine workout is the perfect place to start.

The Complete Rowing Machine Beginners Workout Program

Start with no.1 workout as it is a relaxed pace. When you're comfortable with this, then vary no.2 to no.4 workouts for the next two to four weeks.

No

Distance-in meters

Strokes - per min

Resistance / Effort

01

750m

28 - 32

Easy

02

1000m

28 - 32

Easy

03

750m

32 - 36

Medium

04

2 X 500m

28 - 32

Medium

Rowing Machine Workouts - Intermediate Program

Each day the workout should be varying to reach the goal, and once this workout program is no longer challenge-able, then it's time to move onto the intermediate program. This is where your cardiovascular fitness will be improving fast.

No

Distance-in meters

Strokes - per min

Resistance / Effort

01

1000m

28 - 32

Medium

02

4 X 250m

32 - 36

Hard

03

1500m

28 - 32

Medium

04

2 X 500m

32 - 36

Hard

Final thoughts 

If you never know how to use a rowing machine before now, this rowing machine workout plan for beginners will help you improve stamina and overall fitness and strength, as well as to strengthen the heart. The rowing machine is incredibly a full-body training workout that offers full-body strength and conditioning sessions and cardiovascular fitness at the same time. By mixing up the speed, the resistance, and the style of the row of rowing machine workout, you can start to see tangible results within days.

Robert Blackshire
 

This is Robert S. Blackshire, I am a cyclist and blogger. I start cycling when I was at the age of 18. I love to write about my cycling, bike review and parts review. Regularly writing about cycling for various magazines, newspapers and websites.

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