Advantages of Rowing Machines: 56 Health Benefits You Need to Know

Different types of exercise offer unique health benefits, but one standout activity that combines full-body movement with cardiovascular and strength training is rowing . Whether you’re using an indoor rowing machine or rowing on water, this versatile workout has proven to boost physical, mental, and emotional well-being. Backed by over 160 studies and 70 hours of research, here’s a comprehensive breakdown of the 56 health benefits of rowing Machine, categorized for easy reference.

Rowing is a stellar form of aerobic exercise that supports a healthy heart. Studies show it can:

• Reduce the risk of heart disease by 36%.
• Lower systolic blood pressure by 9.2% after six months of rowing.
• Decrease diastolic blood pressure by 9% during the same period.
• Improve cholesterol levels, with LDL cholesterol reducing by 8.9% in just six weeks.
• Reduce triglyceride levels by 1.3% after six weeks of consistent training.
• Lower mortality rates from cardiovascular diseases by 59% compared to non-rowers.

Rowing engages an impressive 86% of the body’s muscles , making it one of the most effective total-body exercises.

• It uses 65–75% lower-body muscles and 25–35% upper-body muscles per stroke.
• Strengthens back muscles by 33.9% in six weeks.
• Improves trunk flexion by 104.3% and trunk extension by 23.7%.
• Enhances grip strength by up to 36.6% in eight weeks.
• Boosts endurance with an 11.8% increase in lactate threshold after 12 weeks.

For older adults, rowing provides strength-training benefits similar to resistance exercises, improving posture, mobility, and functional strength.

Rowing is an efficient calorie-burning workout, making it an excellent option for weight loss:

• Decreases body fat by 5.4–16.1% after four weeks of regular use.
• Burns 255–440 calories per hour depending on intensity.
• Reduces leptin levels (the fat hormone) by 35.4%, improving satiety.
• Combines cardio and strength, leading to a greater afterburn effect than cycling or walking.

For those managing diabetes, rowing is a game-changer:

• Decreases blood glucose levels by 8.5% in eight weeks.
• Reduces HbA1C (average blood sugar) by 3.9%, helping prevent complications.

Exercise like rowing helps reduce cortisol, the stress hormone, while boosting endorphins, which enhance mood.

• Alleviates anxiety and depression through rhythmic, meditative motion.
• Encourages teamwork and connection when done in group settings, enhancing emotional well-being.

Aerobic exercises, including rowing, play a role in preventing cognitive decline:

• Increases hippocampal volume (key for memory) by up to 3.2% after 12 weeks.
• Improves reaction time by 12.4–24.2%.
• Elevates serum BDNF (a protein that supports brain function) by 45%, enhancing focus and memory.

Rowing is a weight-bearing exercise that supports bone health:

• Slows down bone mineral loss, especially in older adults.
• Improves bone mass density in the lower lumbar spine by 2.9%.
• Enhances overall bone mineral composition by 4.2%.

Rowing’s smooth, low-impact motion makes it an excellent choice for those with joint pain or arthritis.

• Reduces joint stiffness and pain while promoting mobility.
• Increases lumbar joint torque by 31.2–43.5%, enhancing strength and stability.

Rowing can improve quality of life for cancer survivors and help lower cancer risk:

• Reduces the risk of developing 13 types of cancer with regular aerobic activity.
• Improves arm and shoulder function by 19.5% for breast cancer survivors after four months.
• Enhances overall upper limb function by 17%.

1. What Muscles Does Rowing Work?

Rowing targets multiple muscle groups, including the trapezius, lats, biceps, triceps, abs, obliques, quads, hamstrings, calves, and glutes. It’s a true full-body workout!

2. Can Rowing Help You Lose Belly Fat?

Yes! Rowing engages the core, mimicking the motion of sit-ups, which strengthens and tones the abdominal muscles.

3. Is Rowing Safe for Seniors?

Absolutely. Rowing is low-impact, promotes bone density, and improves posture, making it an ideal exercise for seniors.

4. How Can Rowing Improve Sleep?

Moderate rowing sessions can reduce stress and improve sleep quality. Avoid vigorous rowing close to bedtime for the best results.

Rowing combines cardio, strength, and flexibility training into one efficient workout. Whether your goal is weight loss, better heart health, or improved mental clarity, rowing can transform your fitness journey. Plus, with its low-impact design, it’s a workout suitable for nearly everyone—from beginners to elite athletes and seniors.

Ready to get started? Add rowing to your routine and experience these incredible health benefits for yourself.