11 Incredible Rowing Machine Benefits

11 Incredible Rowing Machine Benefits

Authored by Audrey on November 23, 2021

What is the rowing machine good for? As it turns out, quite a lot! The rowing machine is a full-body workout that can improve endurance and strength and provide a host of other perks for your health. Learn more rowing machine benefits today!

What does rowing do for your body? If you are curious about the many benefits of using a rowing machine, you are in the right place! At Jack City Fitness, our partners can make 24/7 use of our fitness equipment—and that includes several rowing machines. Learn about all the rowing machine workout benefits today, and then visit us to try it yourself! 

Some folks imagine rowing as a low-key, leisurely activity. However, anyone who’s ever rowed knows that this is no float down the Boise River. Rowing is a serious workout that requires hard work and dedication. 

The rowing machine is used by athletes of all fitness levels and fits into all sorts of routines and workout plans. Its unique design allows athletes to mimic the motion of—you guessed it—rowing a boat!  

Is a Rowing Machine a Good Workout?

So, is rowing a good workout? It sure is—actually, it’s a great one! This deceptively simple piece of equipment utilizes an enormous amount of muscle—around 86%! Because so many muscles are involved with a rowing machine session, athletes enjoy a host of benefits from its use. 

What Does the Rowing Machine Work?

A better question would be, “What doesn’t the rowing machine work?” A rowing session will utilize a majority of your body’s muscles, including the:

  • Obliques
  • Abdomen
  • Quads
  • Glutes
  • Arms
  • Calves
  • Pecs
  • Upper Back

Is Rowing a Full-Body Workout?

It sure is! As you can see from the list above, the rowing machine targets muscle groups in both your upper and lower body. It tends to use more lower-body strength than upper (25-35% vs. 65%-75%), but every area gets a great workout.

Many of our partners prefer to use the rowing machine for their full-body workout because it’s a highly effective and low-impact exercise. This is ideal for anyone with joint issues or osteoporosis and athletes seeking a physically gentler workout that delivers high results. 

What Does the Rowing Machine Do?

Okay, so what does a rower machine do for your body? There are all kinds of rowing benefits; stomach and ab tightening may be one of the most famous, but that’s just the beginning.

Some of the best rowing machine benefits are:

  • It Works So Many Muscles! 

As we mentioned above, the rowing machine targets around 86% of your muscles, making it a true full-body workout. The rower works everything, from your obliques to your glutes.

  • It’s a Low-Impact Workout

Despite being an athletic heavy hitter, the rowing machine offers athletes a low-impact workout. This makes it a safer choice for those who have chronic pain or joint issues and need a gentler workout. If a low-impact workout is necessary for your fitness routine, we recommend working with a personal trainer as you get started with the rowing machine to ensure that you’re working at the right pace for your needs. 

  • It’s a Secret Leg-Day Winner

If you’ve never actually tried a rowing machine before, you might assume that most of the “leg work” is actually done by the upper body—after all, the rowing motion is done with the arms. However, your lower body does an enormous amount of work during a rowing session—a recent study actually shows that 65-75% of a rowing workout is felt in the legs!

  • It Can Improve Joint Torques

In a 2014 study, it was shown that regular work with a rowing machine could help joint torques, or rotation, across the body. This study showed a 30% improvement among 24 people, who saw results in their elbows, knees, lumbars, and shoulders. 

  • It Can Help You Train for the Real Thing

Whether you want to train for crew season, or hone your skills before hitting the open seas, a rowing machine is a fantastic way to achieve your goals. 

Interested in team training? Whether you’re on a crew team or a cheerleading squad, the Jack City staff can help boost your collective game.

  • It Targets Your Abs and Core

The rowing machine is famous for its ability to work the core, making it an unbeatable abdominal workout. With stronger abdominal muscles, of course, comes a better sense of balance and stability. It also promotes a flat tummy and washboard abs!

  • It Promotes Better Cardiovascular Health

Rowing is considered a form of aerobic exercise, or cardiovascular fitness. As the latter name implies, this type of workout directly affects your cardiovascular system—meaning your heart and lungs. By training regularly with a cardio-heavy machine like a rower, you will strengthen your cardiovascular system and promote better lung health and breathing.

  • It Can Be Very Cathartic 

While many full-body workouts have a “go-go-go” energy, that’s not the vibe of a rowing machine. The repetitive, straightforward motion performed on a rower can easily become an “autopilot”-type exercise, which allows the athlete to relax and even enter a meditative state. Life is but a dream… 

  • It’s An Endorphin-Producing Champion

The rowing machine workout helps your body produce endorphins—a powerful chemical that is produced by your nervous system. When your body is flooded by exercise-induced endorphins, you are rewarded with feelings of happiness or well-being. 

  • It’s Not Exclusive to Elite Athletes

Many pro athletes swear by the rowing machine—but they aren’t the only ones who use it! Rowing machines are the perfect piece of equipment for athletes of all levels, including those with joint problems and other chronic pain issues. 

If you are a fitness newbie and want to start your journey with a rowing machine, we’d love to support you. Our passionate coaches and team are here to support you every step of the way.

  • It’s a Helpful Weight Loss Tool

Cardio exercise can be a fantastic tool for burning calories and fat. If you are hoping to shed a few pounds, the rower will make a great addition to your gym routine. 

Get Rowing at Jack City Fitness!

Ready to practice some row exercises? At Jack City Fitness, we have everything an athlete needs to succeed—and that means all the latest gym equipment! Come and see for yourself; our partners have 24/7 access to our facility, which includes Woodway treadmills, air bikes, and several rowing machines!

Once you’ve signed up with us, you will also be able to work with our incredible fitness coaches, join our famous fitness classes, or develop your own customized training program. We are ready to work WITH your needs, so let’s get rowing! Get in touch with the Jack City team today by calling (208) 999-1111. We will invite you to our Boise gym for a FREE fitness consultation and tour of the space

We can’t wait to help you smash those goals!



You can win a chance to ask more questions privately, plus a chance to Win a FREE $325 in person or online Partnership!"