The Benefits of Rowing as a Form of Exercise

Rowing is one of the most efficient and effective forms of exercise, providing a full-body workout that targets multiple muscle groups. Unlike other forms of exercise that only focus on specific areas of the body, rowing exercises the arms, shoulders, back, legs, and core all at the same time. Aside from this, there are other benefits that one can gain from rowing, both physically and mentally.

Is 3 Sets of 10 Reps Enough?

When it comes to weightlifting and strength training, the general rule of thumb for sets and reps is to do three sets with 8-12 reps each. But when it comes to rowing, the guidelines may be a bit different. According to fitness experts, rowing is more about endurance and keeping the heart rate up, rather than building strength. Thus, the number of sets and reps may vary from person to person.

The Importance of Proper Form in Rowing

One of the most important things to remember when rowing is proper form. Rowing with proper form not only prevents injury but also helps you to maximize the benefits of the workout. Here are some tips on how to maintain proper form during rowing:

Tips for a Proper Rowing Form
Keep your back straight and upright
Bend your knees and sit up straight
Keep your arms straight and wrists flat
Drive your legs first, then your back, and finally, pull with your arms
Return to the starting position in the reverse order: arms, back, then legs

Setting Rowing Goals and Tracking Progress

Just like with any other form of exercise, setting goals and tracking progress is crucial in order to stay motivated and continue to make progress. When it comes to rowing, this can be done by tracking the number of strokes per minute, the distance traveled, and the time it takes to complete a set distance. Here are some tips on how to track your progress when rowing:

Ways to Track Progress in Rowing
Use a heart rate monitor to track your heart rate as you row
Use a fitness app or tracker to record the distance and time of your rowing sessions
Set goals for the number of strokes per minute and work to increase it over time

Incorporating Rowing into Your Fitness Routine

If you’re new to rowing, it’s important to start off slowly and gradually increase the intensity and duration of your workouts. Here are some tips on how to incorporate rowing into your fitness routine:

Tips for Incorporating Rowing into Your Fitness Routine
Start with short, low-intensity sessions and gradually increase the duration and intensity of your workouts
Combine rowing with other forms of exercise, such as weightlifting or yoga, to create a well-rounded workout routine
Join a rowing club or take a class to learn proper form and technique

The Mental Benefits of Rowing

While rowing is primarily a physical workout, it also has a number of mental benefits. Studies have shown that rowing can reduce stress, boost mood and self-confidence, and improve overall mental health. This is because rowing requires a great deal of focus and concentration, which can help to clear the mind and improve mental clarity.


Overall, rowing is an excellent form of exercise that provides a myriad of physical and mental benefits. By maintaining proper form, setting goals, and tracking progress, you can make the most out of your rowing workouts and achieve your fitness goals. Whether you’re a beginner or an experienced rower, there’s always something new to learn about this exciting and rewarding form of exercise.