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Rowing Machine Benefits & How to Choose the Right Rower for Your Home
Cardio | September 02, 2026
There's a special kind of workout you get from the slow, deliberate motion of a rowing machine. You've probably heard them advertised as a low-impact, full body workout for both cardiovascular endurance and functional strength. But the real magic of a rowing workout comes from fully syncing up all the moving parts of your body into one well-oiled machine. If it's your first time, there may be a bit of trial-and-error. But trust us, when you finally get it right, it's a workout like no other.
At Lifespan Fitness, we're rowing machine evangelists. So, let us take you through all the benefits of a rowing workout and how to choose the best one for you.
Rowing Machine Exercise Benefits: What Muscles Does Rowing Work?
Rowing machine workouts are impressive in the way they manage to work multiple major muscle groups, including the legs, core, back and arms.
Legs, Glutes and Hamstrings
The drive phase starts with the legs and should feel like pushing through the footplates rather than pulling only with the arms. It's similar to a leg press workout and builds a lot of functional mobility in the lower body.
Core and Lower Back
The core stabilises the body through each stroke, building essential abdominal function and strength. It's one of the reasons why proper form is so important.
Upper Back, Shoulders and Arms
The final pull recruits the lats, upper back, shoulders, biceps and forearms.
Health Benefits of Rowing Machine Training
Low-Impact Cardio That Is Easier on the Joints
The entire motion of rowing is seated without any impact points. This smooth workout is a lot healthier for your long-term joint health and is perfect for anyone who has mobility issues.
Cardiovascular Fitness and Endurance
Research has shown that a rowing machine workout requires probably the highest energy expenditure out of any cardio machine. By working multiple parts of the body at once, rowing elevates your heart rate and support high-intensity aerobic fitness.
Strength, Power and Muscular Endurance
Rowing is a hybrid cardio and strength movement that trains repeated force output rather than pure speed.
Weight Management Support
It can support weight management by increasing overall energy expenditure.
Mental Health and Stress Relief
The calming rhythm of catch, drive, finish and recovery can have a stress relieving effect and is a highly effective mental health tool.
Rowing Machine Benefits Before and After: What Results Can You Expect?
What Rowing Can Change
By making rowing a part of your routine, you'll notice improved stamina, the functional ability of your muscles and an awareness of posture you didn't have before.
What Rowing Cannot Guarantee
It's worth noting that visible body composition changes will depend on a few things, namely workout consistency, nutrition, sleep, exercise intensity, starting point and your general lifestyle. Try to keep realistic expectations and celebrate small wins.
Types of Rowing Machines: Magnetic vs Water vs Air Resistance
Magnetic Rower
Similar to other cardio machines like spin bikes, magnetic rowers use a resistance system where magnets will move closer or farther away from the flywheel to generate resistance. These rowers tend to be the quietest and simplest. People also like the ability to select a precise resistance level so they can keep track of their progress.
Water Rower
Water rowers use a chamber filled with water. As you pull the handle, blades spin inside the water chamber. This creates a kind of dynamic resistance system, where the more effort you put in, the more resistance you get out. The resistance is natural and exponential, meaning you're always working out to your own level. The downside of these rowers is that they tend to be louder and require more maintenance. However, they provide probably the best visceral experience of feeling like you're actually rowing on water.
Air Rower
Air rowers have a similar dynamic resistance system to water rowers, using fan blades that spin inside a chamber. This is a great option if you want natural, dynamic resistance but don't necessarily want the hassle of a water rower.
How to Choose the Best Rowing Machine for Your Home
Noise and Apartment Use
Magnetic rowers are generally the best fit for quiet homes and apartments. Air/water rowers are more performance-focused by much louder, so they may not be compatible with apartments or shared spaces.
Footprint and Storage
Many rowers come with a foldable design that make it easier to store or transport. Wheels will also make things more convenient and are especially useful if you have a mixed-use space that isn't a full-time gym. Always measure your workout space before buying.
Consider Flooring and Vibration
We highly recommend getting set up with some floor protection such as equipment mats or gym tiles. These help to protect your floors, reduce noise/vibration and protect your equipment. This is especially important for renters, apartments and hard floors.
Get the Benefits of Rowing Machines at Lifespan Fitness
Rowing machines are one of your best options for home cardio if you want a full-body, low-impact workout that uses your time efficiently. Explore the full range of rowers or get in touch with our team if you have any questions.
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