How Many Times a Week Should I Row?


Rowing is an excellent form of cardiovascular exercise that works the muscles of the upper body, lower body and core. It is a low-impact exercise that is gentle on the joints but still provides a challenging workout. However, like any form of exercise, it is important to know how often you should be doing it in order to get the most out of your workouts and avoid injury.

Factors to Consider

When determining how often you should be rowing, there are a few factors to consider. These include your fitness level, your goals, and the intensity at which you are rowing. If you are a beginner, it is recommended that you start slow and gradually increase the frequency and intensity of your workouts. On the other hand, if you are an experienced rower, you may be able to handle more frequent and intense workouts.


For beginners, it is recommended to row 2-3 times per week. This will give your body time to recover and adapt to the new demands of the exercise. Keep your workouts at a moderate intensity and focus on proper form and technique.


For intermediate rowers, 3-5 times per week is a good amount. You can increase the intensity of your workouts by adding intervals, increasing the resistance or adding in some sprints. However, it is important to still give your body enough rest and recovery time.


For advanced rowers, 5-7 times per week may be appropriate. However, it is important to listen to your body and ensure that you are not overtraining. You may want to incorporate different types of workouts such as long steady-state rows, high-intensity intervals, and endurance drills to keep your body challenged.

Recovery Time

In addition to the frequency of your workouts, it is important to give your body enough time to rest and recover between sessions. This allows your muscles to repair and grow stronger, which ultimately leads to better performance. Aim to take at least one rest day per week and pay attention to any signs of fatigue or injury.


In summary, the number of times per week you should row depends on your fitness level, goals, and the intensity at which you are rowing. Beginners should aim for 2-3 workouts per week, intermediate rowers can increase to 3-5 times per week, and advanced rowers can try 5-7 workouts per week. It is important to listen to your body and ensure that you are not overtraining, as well as take enough rest days in order to avoid injury and improve overall performance.


Level Workouts per Week
Beginner 2-3
Intermediate 3-5
Advanced 5-7