The Most Efficient Exercise Ever! Rowing

A lot of people complain that they can’t get fit because they do not have enough time. On top of this, a lot of people don’t know what to do or where to start in getting a workout routine together. Without the benefit of a personal trainer, it is difficult to come up with a workout that will engage lots of different muscles, burn a lot of calories, and make you feel energised.

The answer to these problems? Rowing. Rowing uses nearly every muscle in your body. It works your arms, your legs, your back and engages your core strength. It elevates your heart rate and keeps it elevated. And the best thing about it? It is so easy and accessible for every age and fitness level.  If you are looking to build your strength, increase your muscle definition and get fit, read on to find out the ways in which rowing can help you achieve all of your goals.

The Benefits of Rowing

Cardiovascular Fitness

Rowing requires endurance as engaging as many muscles as you do with a rowing machine gives your body an intense aerobic workout by increasing the need for your body to take in oxygen, increasing your cardiovascular fitness. This in turn contributes to increased stamina and a stronger immune system. Using a rowing machine regularly increases your lung capacity and improves your heart strength and circulation. It is a great exercise to use for high intensity interval training, as you can complete short and intense sprints on a rowing machine, as well as longer, more steady state workouts.

Strength Building

Rowing works up to 9 major muscle groups in the body including the back, biceps, triceps, glutes, lats, quads, hamstrings, shoulders  and core. As a result, you will see improvements in your strength and fitness and also in your posture as your stabilising muscles are constantly engaged through the continuous rhythmic motion of rowing.


One of the great things about rowing, is that it utilises all of your lower body muscles without taking a toll on your joints. If you have difficulty with high-impact forms of exercise like running, rowing is a fantastic alternative which puts minimal stress on the joints, preventing injury and strengthening the joints in the knees and hips. Provided you have good rowing posture, yours legs will do a great deal of work without leading to pain or joint damage.


Purchasing an affordable rowing machine for your home means that you can jump on and complete an intense or steady state workout whenever you want to – and get a full body workout out of one piece of equipment. This means you can avoid the hassle of having to trek to the gym, as you can work out from the comfort of your own home at any time, or even get your rowing kilometres in while you watch Netflix!


The price of rowing machines varies, and depending on how committed you want to be to your sweat session, you can choose machines with a variety of extensive features, or a more simplified version.  A lot of gyms have rowers available, but over the long term, owning your own is a truly economically viable option to ensure you can maintain fitness and get your workouts in without breaking the bank.


Rowing machines allow you to complete all kinds of workouts including steady state sessions, as a speed and resistance that suits you, or it allows you to complete more sprint-style, interval based workouts with an inbuilt timepiece that allows you to track the progression of intervals and calculate your rest periods. Changing up the timing and intensity of your rowing sessions is a great way to keep your body guessing and to have a fun with your workout. Your strength and cardiovascular fitness will improve quickly using a variety of training techniques.

Track your Progress

One of the great things about an indoor rowing machine is that most machines have monitors which track your time, distance, calories and pace as you row which allows you to track improvements in your fitness, speed and strength. This is a great way to set goals and to continuously improve your strength and fitness in a measurable way.

Mental benefits

Rowing is not necessarily easy, and requires effort in order to see results. Provided you stick with it, rowing will assist you in building mental strength, because it requires dedication and focus. Seeing improvements in your fitness and strength through rowing will also do wonders for your self-esteem, and the heart-rate raising rhythmic workout is excellent for reducing stress and clearing the mind!

So what are you waiting for? Get yourself a rowing machine and start working towards a stronger and fitter body, and a healthier you! Check out the great deals that Flex has on a variety of indoor rowing machines now!

Category: Fitness

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