Rowing Machine TOP FAQ’s

Here are some of the top asked questions to review before and after you decide rowing is an exercise activity you want to add to your home gym or fitness program. We include some NordicTrack and Proform rowing machine recommendations along with helpful rowing accessory options from shoes, gloves, seat options, and fans to keep you cool and mirror options to help check form and correct posture while in motion.

Rowing is a Total-body Exercise

Rowing is far superior overall low impact exercise compared to many cardio workouts that focus more on the lower body, such as biking, using an elliptical, or even running on a treadmill. Rowing is a super-efficient full-body way to train and burns the calories exercising over 85% of your body’s muscles in a single motion and is an excellent complement to your cycling or running routine.

The Rowing Motion

You're effectively doing a squat, crunch, and push-up each time you stroke — double the percentage of muscles engaged when compared with cycling, spinning, or running — which is why we recommend rowing as a tremendous cross-training add-on, in-part, because it’s so effective for achieving fitness and weight loss goals, as well as being low-impact on the body. For the well-worn weekend warrior rowing workouts offer an excellent tool for staying fit and keeping the pounds in check.

You will find in a short period, you can build more endurance and stamina and hit or push past your fitness goals with consistent use of your rowing machine.

Connected-Fitness Rowers

There are rowing machines available that come with training workout Apps that stream rowing workout content to 10-inch to 24-inch HD displays or to a tablet / Smart Phone with various training options to select — from the coach to waterway destinations to row on, and the type of rowing session.

See Recommended Rowing Machines below to quickly review the range of indoor rowers we recommend.

With connected home fitness apps like iFIT Pro integrated with your NordicTrack or Proform rowing equipment, you get stoke by stroke on-demand and live access to expert personal training on your rower in the studio and on the water. One of the many standout options we like with iFIT is that trainers can dynamically adjust your rower’s stroke resistance to match the class as they take you exploring — rowing on lakes, rivers, and exotic waterways across the globe.

This live AutoAdjust feature makes your rowing sessions interesting, engaging, and a virtual travel experience so-to-speak — to help motivate you to hit your goals. For instance, when you row with iFIT rowing instructor Kevin Scott, through French Polynesia, from Tahiti to Moorea, and the Marquesas’ — the pristine blue water against a lush green mountainous backdrop, with dolphin and whale encounters, makes the session interesting, fun and time seems to fly by.

1.    Is rowing hard on your knees?

No, even though rowing is a high-intensity workout it may surprise you that rowing for the most part is impact-free. It will not put nearly as much stress on your knee and hip joints as running does. Rowing is ideal for people of all ages, sizes, and fitness levels.

2.    Does rowing only work out your arms?

No, while most people think rowing requires mostly upper-body strength, it is mostly all about the legs. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms. Rowing will work out over 85% of your body making it more of full a body workout.

3.   How many calories do you burn with rowing?

You can burn 300-400 calories over a 20 to 30-minute workout making it an effective calorie burn. Many rowing classes are HIIT based and include intervals of high and low intensity — especially on shorter rows.

4.   Does rowing provide a full body workout?

Yes! The continuous rowing motion uses your entire body, it boosts your heart rate giving you an aerobic power workout, as well as increasing your strength and endurance. Rowing can quickly tone the body as it targets muscles that are often neglected. You will see improvement across your body, especially the legs, back, shoulders, abs, and arms. Rowing helps tone the muscles in your back and train your leg muscles, glutes, hamstrings, and quads, plus providing a powerful workout for your upper body.

Yes, when you pull your body back, your shoulders, arms and the back have to work — a rowing workout, gives you a total body workout as it engages over 85% of your muscles during a rowing session —nearly 50% more than biking. To learn more Read our article on Why Rowing is good for you

5.  Can rowing help you lose weight loss?

Yes, rowing is terrific for fat loss. You will burn an equivalent number of calories to jogging a 12-minute mile. An indoor rowing machine is one of the best pieces of exercise machine for weight loss and it builds strong, lean ab/core muscles at the same time. Rowing uses almost every muscle in your body and gets your heart rate up. So yes, rowing is very effective at burning calories, building lean muscle, and burning away fat.

6.   Is rowing a low-impact workout?

Yes, indoor rowing is for the most part impact free involving no jarring impacts to the joints. Rowing is an excellent cardiovascular and endurance workout without putting too much pressure on your knees, hips, or other joints like the ankles.

7.   Does rowing cause back pain?

No, you should not experience pain rowing —but without the proper form posture and rowing incorrectly, you could experience some lower back strain. By paying attention to your form and rowing correctly, you will prevent this and build a stronger core which in the end is good for your back.

Rowing exercises the rhomboids in the shoulders, trapezius in the upper back, and lats in the mid to lower back. The Benefits of a stronger back and shoulders are improved posture, as well as a reduction in back pain. The pectorals (chest) and abdominals are also used, which helps you develop a stronger core helping to reduce back pain.

Use beginner workouts to perfect your form. You can practice your rowing form by taking your feet out of the straps and warming up with 2 minutes of practice strokes - “Arms only Rowing.” You should not experience back pain when rowing. Try not to hunch over and roll your shoulders forward, but aim to relax, sit tall and engage your core. Rowing is a technique sport so; it is important to ensure you maintain the correct form and posture.

We suggest, if possible, using a mirror so you can observe yourself and keep an eye on your rowing form. See mirror options for your home gym we found on Amazon.

Many fitness-connected rowers have streamed video content with expert rowing coaches and workouts dedicated to helping improve your stroke form and support your fitness goals. NordicTrack and Proform rowers powered by iFit, or Hydrow, Ergatta, Peloton Row, Concept2 RowErg model D, and CityRow rowing machines are all excellent. With the Concept2 model D you can choose from a variety of apps like Apple Fitness+ studio rowing classes.

Just add on a device holder that allows you to keep your smartphone or tablet securely in place. The concept2 device holder fits everything from small smartphones to large tablets such as the iPad Pro and is simple to adjust.

8.   Does an indoor rower take up much space?

No, all Rowing machines tend to be long in length but still are space efficient. With the right machine, it takes a minimum of space – which means you can work out year-round indoors – away from the heat or cold.

You will need overall approximately 7.5 feet lengthwise and 26 inches in width. Some of the latest rowers incorporate clever space-saving designs. The Original NordicTrack RW600, RW700, RW900 found on Amazon, or Proform line-up of rowers can fold and easily be moved. Many rowers like the Hydrow, CityRow GO MAX, Ergatta, or the newer RW900 model from NordicTrack can be vertically stood up on end to save space when not in use.

[MYN PRO Note:] When considering folding rowers there is a user weight limit. Folding rowers usually can handle user weights up to 250 lbs. Rowers made in one piece typically can handle up to 375+ lbs. Such as the Ergatta Rower that supports user weights up to 500lbs because of its dual rail design or a Concept2 Rowing Machine, which you can shop for on Amazon, supports up to 500Ibs as well.

9.   Is rowing boring?

No, not at all, that said, exercise is based upon repetition and has its moments. The newer connected fitness rowers come powered with smart apps and workout sessions that can stream sessions to your rower’s console and or a smart device. The rowing content is designed to keep you motivated and engaged, such as with the Ergatta Rower having a series of game workouts and races to push you forward and improve. Or with NordicTrack, you have access to terrific trainer-led destination workouts on the water and in a studio setting - you choose. Rowing is fun and most important a great full body, low impact exercise option to add to your cycling, spin bike, or running routine.

10. Does Peloton Have a Rowing Machine?

Yes. In earlier news we reported Peloton announced their plan for introducing the Peloton Rower, named Peloton Row. The Peloton Row is also now available on Amazon.

This is a solid indoor rower which we were lucky enough to get our hands on early. To learn more Peloton Row details read our full review. Originally priced over $3,000 it is on the more expensive side and at 8 feet in length make it one of the longest. Peloton probably delayed its rowing machine plans in part due to the Pandemic, whereas Hydrow, a newer start-up has taken a similar approach to Peloton recently releasing a second, lower-priced indoor rower model named the Hydrow Wave and continues to expand, along with the Nordictrack RW rowing machine Series one of our favorites for indoor rowing discussed below.

In our in-depth Hydrow Pro Review we examine how the Original Hydrow rowing machine is designed with its smooth, easy-to-use user interface similar to a Peloton bike – equipped with a vivid HD 22-inch-wide touchscreen, you can train side by side with coaches live on the water (somewhat reduced in 2023). You can choose to race against other rowers in real-time or on-demand using a leaderboard, much like you do on a Peloton bike or treadmill. Another nice feature, similar to Peloton, is that Hydrow allows you to use their app with third-party rowers similar to how the Concept2 RowErg does.

To keep updated, check out our news article on the Peloton Rower that we regularly update. Follow this link here and keep in the know on Peloton Rower News.

NordicTrack RW900 Rower

One of the best connected-fitness Rowing machines available is the New NordicTrack RW Series of Rowers. The main reason we say this is because of their rowing content and trainers. Either in the studio or on the water the rowing sessions, challenges and progressive training series, powered by iFit Pro are effective and outstandingly well produced rowing sessions that take you to interesting waterways across the globe and give you a great workout.

2024 Update: NordicTrack released an updated redesign of its Best Selling RW900, RW700 and RW600 Rowing machine series. Click here to see these new Rowers at Nordictrack or Read our article that reviews the latest RW900 with Updates and Differences in more detail.

NordicTrack Original RW900 2021 Model

Nordictrack’s original 2021 RW900 model (now on Amazon), is just as good as any Connected-Fitness rowing machine option but at nearly $1,000 less than Hydrow or Peloton Row. The Original NordicTrack RW900 Rower available on Amazon while inventory lasts. When comparing with a Hydrow, this rowing machine may not look quite as cool, but it has a clever folding frame design with all the same features plus a much stronger connected-fitness rowing selection, and cross-fit workout content when compared to the Peloton Row and Hydrow or the newer Hydrow Wave.

All NordicTrack rowing machines are iFit enabled. Trainers can dynamically adjust stroke resistance (called AutoAjust) in real-time to sync to your trainer’s cues or you can make your own adjustments. iFIT also has SmartAdjust, which enables you to make resistance changes and iFIT will learn your stroke rate and tempo, then apply adjustments over time as you get stronger and develop increased stamina to further challenge you to hit your fitness goals.

All NordicTrack rowing machines in their original series can fold-up to save floor space. With later 2023 and 2024 NordicTrack rowing machine models, like the RW900, RW700, and RW600 are easily stood up vertically on their end with a similar savings in floor space.

New RW900 Model – 24” HD touchscreen $1,999 (released 2024)
NordicTrack RW900 – 22” HD touchscreen $1,699 (released 2021)
NordicTrack RW700 – 10” HD touchscreen NordicTrack Plus+ (2023 model)
NordicTrack RW600 – 10” HD touchscreen $999

Proform 750R - folds, use your own tablet for iFit rowing classes, trainers can automatically adjust resistance during a studio or on the water class.

Proform Pro R10 Rower - FREE Folding Rower with a 10-inch HD touchscreen powered by iFit. Buy 3 years of iFit get the rower FREE $39/month 36 months.

More Indoor Rower Options

Hydrow Pro – 22” HD touchscreen, Live classes on the water, $38/month $2,245  
CityRow GO Max – 19.5” HD touchscreen, classes $39/month, water rower, $2,195
Ergatta – 17.5” HD touchscreen, game workouts, $29/month, water rower, $2,199
Stamina air or water rowers from $299 – $600 great deals at Amazon, Free App
Life Fitness Row Fitness HX Trainer water resistance delivers, smooth, natural feel.

1.   What are good shoes to row with?

Look for a minimalist style shoe – think of a simulated barefoot feel. A shoe with a solid outer sole that is not too thick – a cross-training shoe that is light, breathable, yet comfortable. The best rowing shoes give you a flexible, yet sturdy, flat with a limited padded thin sole so you can feel the footrest of the rower. There are a ton of shoes to select from, here is a handful we recommend below that you can find on Amazon. Follow this link to read the full best rowing shoes article.

7 Best Rowing Machine Shoes

Nike Free RN
Allbirds Wool Runners
Allbirds Tree runners
Allbirds Tree skippers
Nobull Trainers - Men’s

Reebok Cross Fit Nano
Nike MetCon
Adidas Powerlift
Converse Chuck Taylor All Star
Nobull Trainers - Women’s

2.   Do I need a mirror for rowing?

No, but it can be helpful. A mirror can be an extremely useful tool to check and watch posture and correct your form, especially when you are starting. It is easy to row well once you are familiar and comfortable with the correct sequence of movements and form

You will find many inexpensive mirror options on Amazon to add to your home gym – including mirror squares that can apply to a wall. Mirrors are always good to have for any home gym and helpful for your strength training form as well. Find mirror options on Amazon.

3.   Do I need a fan?

YES! we think so. If you tend to get hot when you work out, or your workout space is located with limited airflow, Get a fan. Here are three reasonable fan recommendations under $60 we like that you can find at Amazon:

Honeywell Tower Fan
Lasko Tower Fan
Lasko 20" Floor High Velocity Fan

4.   Do I need gloves?

No, but you may find gloves helpful if you are prone to easily getting sweaty hands, blisters, have sensitive hands, or simply want to protect them. When holding the handlebar, you should do so gently but firmly, but not too tight, with your palms facing downward.

Try fingerless weightlifting gloves like these on Amazon below:

Women’s Fit Gloves
Men’s Fit

5.   What if the seat is too hard?

Most indoor rower seats have a little bit a of comfort layer built in. You can add a gel seat cover which will provide some added padding…. Here are some seat cover options you can check out on Amazon:

Rowing Machine Seat Cushion
Vapor Fitness Yellow Silicone Rowing Machine Seat Cover
Concept 2 Rowing Machine Seat Cushions
Hornet Watersports Crew Rowing and Sculling