Rowing Machine
The most complete machine in the room — legs, back and arms in one stroke.
Choose an effort level
Easy
Under 100 W, steady technique work.
Moderate
100–149 W, working breathing.
Hard
150–199 W, genuinely uncomfortable.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Sequence the drive: legs, then back, then arms.
- Reverse it on the recovery: arms, then back, then legs.
- Keep the chain moving in a flat horizontal line.
- Aim for a long, strong stroke — power comes from the legs, not the biceps.
Common mistakes
- Yanking with the arms before the legs have driven.
- Rounding the lower back at the catch.
- Racing the stroke rate while producing less power.
- Setting the damper to 10 and calling it strength work.
A starter session
5 min easy, then 4 × (3 min moderate / 90 s easy), focusing on stroke sequence.
Who it may suit
Low impact but demanding on the lower back if technique degrades. Stop the set when the sequence breaks down.