Is Rowing Machine Cardio Or Strength Training

Is Rowing Machine Cardio Or Strength Training

Rowing Machine: A Perfect Blend of Cardio and Strength Training

When it comes to choosing an exercise routine, many individuals find themselves torn between cardio and strength training. However, what if there was a way to combine the benefits of both? Look no further than the rowing machine! With its ability to provide a full-body workout, the rowing machine offers a unique combination of cardiovascular exercise and strength training. In this article, we will delve into the world of rowing machines, exploring their benefits, the muscles they engage, and how they can contribute to your overall fitness goals.

 The Cardiovascular Benefits of Rowing

Cardiovascular exercise, also known as aerobic exercise, is crucial for maintaining a healthy heart and improving overall cardiovascular health. The rowing machine is an excellent tool for achieving these goals. When you hop on a rowing machine and start rowing, you engage large muscle groups, such as your legs, back, and arms, in a continuous rhythmic motion. This repetitive movement increases your heart rate and stimulates your cardiovascular system, leading to numerous benefits.

One of the primary benefits of rowing for cardio is improved endurance. Rowing is a low-impact exercise that allows you to sustain a high-intensity workout for an extended period. This endurance training helps strengthen your heart, enabling it to pump blood more efficiently and deliver oxygen to your muscles. Over time, this can lead to increased stamina and improved overall fitness.

Rowing also promotes weight loss and calorie burning. Since rowing engages multiple muscle groups simultaneously, it elevates your heart rate and helps you burn calories at a higher rate compared to many other cardio exercises. In fact, rowing has been shown to burn up to 600 calories per hour, making it an excellent choice for individuals looking to shed excess weight.

Additionally, rowing provides a low-impact option for those with joint issues or injuries. The fluid motion of rowing reduces stress on your joints, making it a safer alternative to high-impact exercises like running. This aspect makes rowing suitable for individuals of all fitness levels and ages.

The Strength Training Benefits of Rowing

While rowing machines offer impressive cardiovascular benefits, they also provide an effective means of strength training. Contrary to popular belief, rowing engages more than just your upper body. It is a full-body workout that targets various muscle groups, leading to improved strength and muscle tone.

The primary muscles worked during rowing include the legs, core, back, and arms. As you push off with your legs and pull back with your arms, your quadriceps, hamstrings, glutes, biceps, and triceps are all activated. Moreover, the rowing motion requires core stabilization, engaging your abdominals and obliques. By incorporating rowing into your fitness routine, you can develop a strong and balanced physique.

Rowing is particularly beneficial for your back muscles. The repetitive pulling motion strengthens the muscles in your upper and lower back, promoting better posture and reducing the risk of back pain. Additionally, rowing helps improve your grip strength, as you need to hold onto the rowing handle with a firm grip throughout the exercise.


The rowing machine is a versatile and effective exercise tool that combines the benefits of both cardio and strength training. It provides a challenging cardiovascular workout that improves endurance, burns calories, and promotes weight loss. Simultaneously, rowing engages multiple muscle groups, promoting strength development and muscle toning. Whether you are a beginner or an experienced fitness enthusiast, incorporating rowing into your exercise routine can contribute to your overall fitness goals. So, why choose between cardio and strength training when you can have the best of both worlds with a rowing machine?

Leave a Reply

Your email address will not be published. Required fields are marked *