The Best Rowing Workouts for Beginners and Advanced Rowers

Rowing is a fantastic full-body workout that not only enhances cardiovascular fitness but also builds strength and endurance. Whether you’re just starting out or looking to refine your technique, there’s a rowing workout tailored for you.

For Beginners:

Starting with the basics is essential. Begin with a 10-15 minute warm-up at a steady pace, focusing on your form. Aim for low-intensity steady state (LISS) sessions, where you keep your heart rate at a comfortable level, allowing you to establish a rhythm. Incorporate interval training by alternating between one minute of fast rowing and two minutes of recovery for a total of 20-30 minutes. This approach not only builds stamina but also introduces your body to varied intensities without overwhelming it.

For Advanced Rowers:

Once you’ve mastered the fundamentals, it’s time to elevate your training. Advanced workouts should incorporate high-intensity interval training (HIIT), where you push yourself with 30 seconds of all-out rowing followed by one minute of active rest. Consider longer endurance sessions, aiming for 60 minutes at a moderate pace, interspersed with short sprints every 10 minutes. Additionally, technique-focused drills such as leg press and catch drills can refine your skills, ensuring you remain efficient and powerful.

Regardless of your level, always remember to cool down appropriately and hydrate. Rowing is as much about mental resilience as it is about physical strength, so embrace the journey and enjoy the progress!