Rowing machines are fantastic for those who are looking to change up their training routine and target new muscles. A 30- to 60-minute rowing workout can be as challenging as you want it to be. It mimics the benefits of real water-based rowing—and you can do it in the comfort of your home or in the gym, alone or in a group.

Increase Your Endurance and Muscular Strength

Strength refers to how much weight your muscles can lift in a single effort, and endurance refers to how much weight they can lift repeatedly, over a period time. Rowing is much like swimming because it increases both your strength and endurance as you repeatedly push and pull against resistance. Regular rowing routines forces your body to make physiologic adaptations so that you can, in the future, exert the same force without fatigue. It improves all the major muscle groups—your legs, your core, your back, and your upper body.

Improve Your Cardiovascular Fitness

Rowing allows you to increase your breath volume and heart rate to give your lungs and heart a great workout. It engages almost every major muscle group, forcing your heart to pump blood to your muscle tissues and deliver energy to your cells while eliminating carbon dioxide as well as lactic acid.

Low Impact But Effective

A rowing machine is easy on your joints as long as you use it properly and maintain good form. Your feet should always be in contact with the specially designed foot pads while your hands are firmly on the handles. This ensures that there is little impact on injury prone joints such as your knees, hips, ankles, elbows, and shoulders. Many people who don’t like high-impact exercises (such as running) use rowing machines instead.