A rowing machine is a great gym companion that provides a total body workout for anyone. It strengthens your lower and upper body and targets major muscle groups by imitating the motion of rowing on water.


With that said, to benefit from the rowing exercise, you have to define and focus on your goals. Do you want to build muscles, improve endurance, or burn fat? What you want to achieve will determine how often you will use the rowing machine.

In this article, we will talk about factors that will help you determine how long you should use a rowing machine.


Your Target Goal

When you are determined to achieve something, you have to research and plan. The same goes for rowing exercises. If you don’t have a clear goal on what you want to achieve, you’ll be overwhelmed and not achieve the expected results.


Having a clear idea of what you want will help accomplish them. You plan, set the frequency and intensity of the training accordingly, and reach the goal you set for yourself. To help you get started, you might want to read “What are the benefits of rowing machine exercises?”

Health Goals

Rowing is a full-body and cardiovascular exercise. Everyone exercises to have a healthy body, especially developing their cardiovascular health.


Depending on the resistance and how fast you row, rowing can be counted as a moderate or vigorous-intensity workout.  To reach your goal to become and stay healthy, you are recommended to get a 150-minute moderate-intensity cardio or a 75-minute vigorous-cardio training per week.


You can determine the intensity of your cardio workout by knowing your fitness level. As long as you can reach the minimum intensity of a moderate or vigorous workout per week, your goal in improving your cardiovascular health is attainable.


Weight Loss Goals

Knowing the specific weight you want to lose can help you determine how long you should use the rowing machine—like improving one’s cardiovascular health, removing those extra calories will require you to do the workout in moderate-intensity.


A minimum time spent with the rower for at least 30 minutes a day, 4 to 5 times a week, can help you reduce your weight. If you’re just getting started, make sure to have enough rest days while trying to reach your weight loss goal.


Muscle Growth Goals

For muscle gains, the use of rowing can be brief since you are going to do high-intensity training every time you row. Short and intense exercises tend to break down your muscle fibers that lead to muscle growth.

You can row for 20 seconds as hard as possible and then take a 20 seconds rest and repeat it as many times as possible for ten minutes. You can also add other exercises like pushups, pullups, or deadlifts before or after the workout for greater results.


In Conclusion

To answer your question on how long should you use a rowing machine? It depends on the results you want to have.

Your row workout should always have a clear fitness goal. If you’re having trouble with your goals, start with a moderate-intensity workout. Be consistent and always take a rest.

Muscle growth, cardiovascular health improvement, or losing weight, spending time with the rowing machine can help you accomplish those goals.

Want to start rowing but you don’t know where to begin? Visit Liv2Row Studios to see amazing rowing programs from experienced coaches just for you.