Rowing As World Class Workout for Endurance (Morning Coffee and a Little Sculling)

 Rowing is a great full-body sport, and I try to do it from time to time because I like to stay active. When I’m in California, I generally try to row two or three times a week. In Michigan, there really isn’t much opportunity to get out on the water and row, but that’s what the erg machine is for. It may not be as scenic, but at least you don’t have to worry about steering.

Rowing is excellent for cardiovascular fitness, and you don’t have to be competitive to enjoy it. There are rowing clubs and teams if you want to take things seriously—I was even on a small team for a while. But eventually you have to decide whether you’re a competitive rower or a recreational rower. I’m firmly in the recreational camp. I row for fitness, for fun, and because I enjoy being on the water. I’m not exactly trying to win the Olympic gold medal before breakfast.

And really, what’s a better way to start your morning? Get up early, watch the sun come up, head down to the water, climb into a shell, and start rowing. It’s cool and quiet for a little while. Nature is waking up, and you get a chance to enjoy it before the rest of the world gets busy.

Maybe a seagull swoops down and lands nearby. You look out across the bay, watch people beginning their day, and think, “This is pretty nice.” Then you remember that you’re exercising, which is even better because it feels like recreation rather than punishment.

And there’s another advantage to rowing early: you get out there before the beach crowd arrives. Once everyone else shows up, you can head home, have your coffee, and feel like you’ve already accomplished something before most people have found their sunglasses.

I’m a certified fitness trainer and yoga instructor, although I do this primarily as a hobby and side activity. If you’d like some virtual help with improving your fitness, send me a message. We can work something out—and I promise I won’t make you row at sunrise unless you actually want to.

Why Rowing Is a World-Class Workout for Endurance and Full-Body Fitness

• Rowing combines cardiovascular exercise with full-body muscular engagement, requiring the legs, core, back, shoulders, and arms to work together during each stroke.
• Research discussed in the article indicates that rowing can improve aerobic capacity (VO₂peak), making it an effective form of endurance training.
• Rowing provides a demanding workout while remaining relatively low impact because the exercise is performed from a seated position rather than through repetitive running or jumping.
• Although rowing develops muscular endurance and work capacity, it should not be considered a replacement for progressive resistance training when the goal is maximal strength or muscle hypertrophy.
• The article also emphasizes the technical and mental aspects of rowing, including rhythm, pacing, coordination, and maintaining movement quality as fatigue develops.

NordicTrack Editorial Team. (2026, January 28). Why world-class athletes choose rowing: The benefits of rowing workouts. NordicTrack. https://www.nordictrack.com/blog/why-world-class-athletes-choose-rowing-the-benefits-of-rowing-workouts