How to Design Your First Beginner Rowing Workout?

Being easy on your joints and providing full body workouts, the rowing machine has become a popular home gym equipment for all fitness levels.  Whether you're looking to improve cardiovascular health, tone muscles, or lose weight, a rowing workout can help you achieve maximum results when done right.

Have you ever thought about trying rowing but weren’t sure where to start? Today, let’s craft your first beginner rowing workout together and start making strides toward your fitness goals!

1. What Makes Rowing Great for Beginners

Unlike high-impact exercises like running, rowing is a workout that remains low-impact to your joints. This makes it ideal for people of all age groups, particularly for those concerned about their joint health while exercising. Besides, rowing is a full-body workout that engages nearly 90% of your muscle groups, including your legs, core, and arms. Whether you want to tone your muscles, lose fat, or improve overall health, rowing will be a great choice to consider. But what is a good beginner rower workout plan? How to create a rowing plan for beginners? 

2. How to Design Your First Beginner Rowing Workout 

Step 1: Learn 4 phases of rowing

To ensure that you create a beginner rowing workout that suits you best and produces optimized results, it's essential to learn several rowing techniques and 4 phases of this exercise: 

Catch 

The catch is the beginning of each stroke. When you begin your stroke, your body should be leaned slightly forward from the hips, with your knees bent and shins vertical. Your arms should be extended in front of you, gripping the handle firmly.

• Keep your core tight and back straight.
• Grasp the handles comfortably without over-gripping. Your arms should be relaxed but in a controlled manner.

Drive 

The drive is where you start this “combat”. The drive phase should be initiated by your legs, followed by the engagement of your core and arms. You should keep your arms relaxed. Don’t pull the handle toward your body until your legs are fully extended.

• Push with your legs first—this is where 60-70% of your power comes from!

Finish

At this phase, your legs should be fully extended, and your arms should pull the handle toward your lower chest. Do this steadily and smoothly to avoid any jerky movement. Lean slightly back (without overarching) and keep your arms relaxed. 

• Ensure your arms are pulled back comfortably and that your chest stays open.
• Keep your core engaged to avoid slouching.

Recovery

This is the most overlooked but equally important phase. It is where you reset your body for the next stroke. Extend your arms first, lean your torso forward from the hips, and bend your knees as you slide the seat back toward the catch position. The recovery should be smooth and controlled.

• Catch your breath and prepare for the next stroke.

Step 2: Set a Realistic Goal

For rowing beginners, it is essential to learn proper rowing form and techniques in the first stage. Starting with an intense and long session might cause injuries. Therefore, focus on achievable goals such as 10–20 minutes per session. Begin with low or moderate rowing intensity, and gradually increase duration and intensity as your stamina improves.

Step 3: Choose the Right Rowing Machine

When starting out, choose a rowing machine with comfortable features like an ergonomic seat and adjustable foot straps. Besides, resistance levels are also important. Several adjustable resistance levels allow you to start with a low resistance and increase the levels as you gain the proper rowing technique and build strength. Additionally, features like an LCD display can help monitor your workout data and provide a better insight into your progress. 

In a word, the best rowing machine for beginners is not those with excessive features, it should be the one that you can stay consistent and simple to use.

3. A Sample Beginner Rowing Workout to Get You Started

Here’s a 20-minute rowing workout for beginners that you can try as part of your workout plan. Just start with 2–3 days of rowing per week. 

• Warm-up (5 minutes): Begin with a gentle pace to loosen your muscles and get your heart rate up.
• Main Workout (10–15 minutes): Row at a moderate pace for a set time or distance. Focus on consistent stroke technique and pacing.
• Cool-down (5 minutes): Slow your rowing pace to relax your body and cool down, allowing your heart rate to return to normal.

Gradually increase your session length and intensity as you become more comfortable with the machine. If possible, you can even follow a 30-day rowing challenge for beginners.

4. Tips for Success and Staying Consistent

Track Your Progress Over Time: Use the LCD of your rowing machine to track your speed, distance, time, and calories burned. Even a small progress can push you forward. 

Staying Motivated: Set achievable goals like completing a certain number of sessions per week or reaching a specific distance. 

Warm Up and Recovery: Do warm up before start to prepare yourself for the rowing and stretch after rowing to help relax your muscles. 

Conclusion

How to make a beginner rowing workout plan? Understand the four phases of rowing first, set achievable goals, and choose the best rowing machine for you. Whether you want to improve cardiovascular fitness, tone muscles, and burn calories, the rowing machine will be a trusted and reliable companion. 

If you’re looking for an affordable, versatile, and simple-to-use rowing machine, Tousains Home Fitness Equipment might be your best choice. Tousains foldable rowing machine is equipped with a foldable design and 3 resistance levels, allowing you to use it in small spaces. Tousains 3 in 1 rowing machine combines the function of a regular rowing machine, an ab coaster, and a small cable crossover, offering versatile workouts in a single machine. Both machines are on sale now. View Tousains website and choose the one that best meets your needs！