May 8, 2025, 12:28 pm | Read time: 5 minutes
A rowing workout is a staple in many people’s fitness routines. After all, the movement on the rowing machine engages nearly the entire body, making it highly effective for building strength and improving endurance. In short, rowing keeps us fit! If you’re curious about whether you’ve achieved a basic level of fitness through rowing, you can gauge it by how long you can sustain the activity. The same benchmarks apply to both men and women, in terms of the duration they row and the heart rate they should aim for. FITBOOK writer Tony Poland consulted personal trainer Markus Bremen to explain what matters most in rowing when it comes to basic fitness.
Up to 90 percent of the total musculature is engaged during rowing training on the ergometer! The legs, back, and arms do most of the heavy lifting, but the core muscles are also strengthened. No wonder rowing makes us sweat. Since everyone can adjust parameters like resistance or stroke rate according to their fitness level and training goals, motivation and variety are not lacking. If you row regularly, you’ll notice improvement. You develop more strength and can endure longer. But what time and resistance level indicate basic fitness? What role does heart rate play? And how long should men and women be able to row continuously? Fitness expert Markus Bremen has the answers.
Overview
How to Start Rowing Successfully
Of course, not everything works perfectly right away when rowing; it develops over time. The magic word, as with many exercises, is “progressive increase.” This means a steady increase in load so the body can adapt accordingly.
Before you even sit on a rowing ergometer, focus on three specific body areas. “I would first pay attention to stable core tension,” says Markus Bremen. “At the same time, the back muscles should also be reasonably stable.” You can build this up in advance with rowing pulls on the machine to develop basic strength. The third point is the legs. Squats are ideal for challenging them.
“Those would be the prerequisites beforehand,” says the expert. “If all that is in place, there’s really nothing against getting people on the rowing machine quickly.” However, caution is advised for people struggling with back pain. Especially with acute lower back issues, rowing is not necessarily recommended. “That doesn’t mean you can’t do it,” says Markus Bremen. The focus must be even more on a stable core.
Also interesting: How long and far men and women should be able to swim
Why Rowing Can Be So Much Fun
Admittedly, the repetitive rowing motion can become somewhat monotonous and even boring over time. “Other people, however, find the monotony quite pleasant. They feel a breeze and can even watch TV or listen to a podcast,” the sports scientist notes. You work on your fitness and can relax at the same time, making the effort less noticeable. It’s similar to running as endurance training.
Small programs installed on the device for more advanced users, allowing for initial intervals, also spice up the workout. Short and intense intervals that transition into a normal rowing stroke are possible. These options are always available.
How Long You Should Endure Rowing and What Factor Plays a Key Role
Eventually, everyone gets tired, whether a beginner or a pro. Of course, the times differ. For the general population, there’s a guideline for orientation. “I would say you should be able to row for 15 to 35 minutes continuously and without problems,” estimates Markus Bremen. This applies to both men and women at a moderate pace. “If you do this two to four times a week, you’ll have a good effect on your cardiovascular endurance.” Then you can also speak of good basic fitness!
The wide range between 15 and 35 minutes is closely related to intensity. Here, the so-called “strokes per minute” (SPM) is a crucial factor. This simply indicates the number of complete rowing strokes per minute. “It’s an important figure. To ensure a power-focused stroke, you shouldn’t exceed 30, meaning a maximum of 30 strokes per minute. If you want to go faster, just put more intensity into each stroke,” recommends the expert.
What Resistance Indicates
Resistance on the ergometer must also be considered. Typically, it ranges from one to ten on most models. “For beginners, I recommend three to five; for experienced or advanced users, about five to seven,” advises Markus Bremen. “Beyond that, you enter the performance area to improve performance.”
However, this doesn’t simulate the wave motion on water or headwind, as one might assume. “Ultimately, it simulates the weight of the boat,” he explains. “The highest resistance represents a particularly heavy boat. From level seven, you must decide which boat you want to sit in.”
Important: The Right Heart Rate
Many people experience this while jogging: You get out of breath and tired much faster than you should. The reason is often a too-high heart rate, making the load and intensity too much. It’s similar with rowing. “Heart rate is absolutely important. I would recommend that people, as with running, keep between 130 and 150 beats per minute. The more you row, the lower your heart rate will be later. It’s the adaptation effect,” says Markus Bremen.
Body weight, of course, has an impact. The heavier you are, the faster your heart must beat. The larger mass must be compensated for, or the additional tissues supplied, by pumping more blood through the body. “But that’s naturally limited. You should just row without panting,” says Markus Bremen.
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A Good Rower Doesn’t Have to Be a Good Runner!
Even though rowing and running share similarities in endurance training, such as strengthening the cardiovascular system, calorie consumption, and improved oxygen uptake, you can’t equate the two disciplines. This means a good rower can still have problems on the running track. The same is true in reverse.
“Just because you can row well doesn’t automatically mean you can run ten kilometers equivalently. That’s not possible,” emphasizes Markus Bremen. His reasoning: “While the heart is trained, the passive musculoskeletal system, like muscles or passive connective tissue, isn’t used to these running movements. Consequently, you’re energetically exhausted much faster because you have a completely different technique.” But with appropriate training, you can certainly master both well.