The Benefits of Rowing: A Full-Body Workout for Fitness and Health

(Illustrative Only)

While you might feel 
initially intimidated
if you stick with it, 
then you will look
like the others. 

Rowing is a lot of fun, and I haven’t been able to do much of it lately because I’ve been in Michigan. I would love to get back into it here—maybe find a shell for sculling and get out on the bay on a calm morning or explore some of the quieter areas where the water is clear. That would be a great experience. Unfortunately, where I am now doesn’t offer the same opportunities as one might find in San Diego where the weather is nice most of the year (The UP has other comparable but rowing could be part of the line up eventually just like sailing has grown.)

California is a great place for rowing, especially around Mission Bay. There are several excellent rowing options, including yacht clubs, a women’s rowing club, mixed-gender rowing clubs, and college programs. You’ll see people rowing on the bay all the time. If you don’t have access to a boat, though, you can still get a great workout using a rowing machine. Most gyms have them, and they provide an excellent way to build fitness, especially during the winter months when outdoor rowing is more difficult.

Rowing is an incredible cardiovascular workout because it burns a significant number of calories while also building strength. Similar to high-intensity interval training, it improves endurance, increases oxygen capacity, and challenges the entire body. It also places beneficial stress on the bones, which can help improve bone density. Because rowing engages the legs, core, back, and arms, it is truly a full-body exercise.

You don’t see many dedicated rowers who are out of shape. When you first start, it can feel intimidating because many people around you may already be highly conditioned. Remember, everyone started somewhere. If you stay consistent, continue practicing, and focus on healthy nutrition, you will see progress over time.

If you need help getting started, I’m a fitness trainer by trade. Feel free to send me a message or email, and we can put together a virtual plan with a few check-ins along the way to help you build your fitness and reach your goals. muradabel at gmail dot com

The Physiology of Rowing with Perspective on Training and Health

• Reviews the physiological demands of rowing and explains how the sport requires coordinated use of the legs, core, and upper body while placing high demands on the cardiovascular and respiratory systems.
• Highlights aerobic capacity as a key factor in rowing performance, with elite rowers demonstrating exceptionally high oxygen uptake and endurance.
• Describes the physical adaptations to rowing training, including improvements in heart function, muscle strength, and overall cardiovascular fitness.
• Discusses how rowing technique, body mechanics, and anthropometric characteristics contribute to efficient performance and competitive success.
• Concludes that regular participation in rowing provides significant health benefits and supports long-term cardiovascular health while identifying areas for future physiological research.

Volianitis, S., Yoshiga, C. C., & Secher, N. H. (2020). The physiology of rowing with perspective on training and health. European Journal of Applied Physiology, 120(9), 1943–1963. https://doi.org/10.1007/s00421-020-04429-y