How many rows is a good workout?

Working out regularly is essential to maintain a healthy lifestyle. Strength training is one of the most effective ways to build muscle and burn fat. Among the various strength training exercises, rows are a great way to work multiple muscle groups. However, the question remains: how many rows are enough for a good workout?

Understanding Rows

Rows are a strength training exercise that works out the back muscles, including the lats and rhomboids. They can be done with various equipment, including resistance bands, dumbbells, or a rowing machine. Rows are a compound exercise that engages multiple muscle groups, including the shoulders, biceps, and core.

Factors to Consider

The number of rows you need to perform in a workout depends on various factors, including your fitness level, workout goals, and the weight you are lifting. For beginners, it is recommended to do three to four sets of eight to ten reps per set. However, advanced lifters may need to perform more sets or reps to challenge their muscles further.

Workout Goals

Your workout goals also play a crucial role in determining the number of rows you need to include in your exercise routine. If you are looking to build muscle mass, you should lift heavier weights and perform fewer reps. In contrast, if you want to improve endurance and cardio, you can lift lighter weights and perform more reps.

Body Type and Structure

Your body type and structure can also influence the number of rows you need to perform. People with a longer torso may need to do more reps to work out their back muscles fully. Similarly, individuals with wider shoulders may need to lift heavier weights to engage all their muscles effectively.

Sample Routines

Here are two sample rowing routines for beginners and advanced lifters:

Beginner Routine Advanced Routine
3 sets of 8 reps 5 sets of 12 reps
Use a weight you can lift comfortably Use weights that challenge you but not too heavy
Rest for 1 minute between sets Rest for 30 seconds between sets


In conclusion, the number of rows you need to do in a workout depends on several factors such as fitness level, workout goals, body structure, and weight you are lifting. Beginners should aim to perform three or four sets of eight to ten reps per set, whereas advanced lifters may need to perform more sets or reps. Regardless of the number of rows, it is crucial to maintain proper form and technique to prevent any injuries. Incorporating rows into your workout routine is an excellent way to strengthen your back muscles, increase your core stability, and improve overall fitness.