10 Incredible Rowing Machine Benefits Backed by Science

Wondering if a rowing machine deserves a spot in your fitness routine? Spoiler alert: it absolutely does. If you’re asking questions like “Is a rowing machine a good workout?” or “What is a rowing machine good for?” — prepare to be enlightened. Rowing isn’t just good exercise; it’s a total game-changer. Let’s dive into the science-backed rowing machine benefits that make working out this way a must-try.

 

1. Rowing Offers a Full-Body Workout for Maximum Gains

Forget targeting one muscle group at a time. Rowing machines recruit 86% of your muscles in a single session. Legs, arms, back, core—they’re all in. One study on elite rowers compared the effects of 8 weeks of rowing-only training versus rowing combined with weight training on aerobic fitness, upper-body strength, and lower-body strength.

The results? Similar improvements in aerobic fitness and upper-body strength - one of the top benefits of rowing. For a strength-building, full-body workout, rowing machines are your new best friend.

 

2. Rowing is Joint-Friendly

Let’s face it: running can be a joint-jarring nightmare. Enter the rowing machine, which offers a low-impact (but high-intensity) alternative. One 8-week study reported that rowing increased elbow joint torque by 68.7% to 109.3%, while lumbar joint torque increased by 31.2–43.5%.

If you’re nursing old injuries or just want to give your joints a break, this is where rowing exercise benefits really shine. You’ll experience less stress on the knees and hips and enjoy mobility and flexibility.

 

3. Is Rowing Good Cardio? Absolutely!

Rowing machines excel at boosting cardiovascular fitness. With blood and oxygen pumping through your body, rowing challenges your heart and lungs while also building muscular endurance.

One 12-week study reported that rowing improved cardiorespiratory fitness, with fitness levels increasing significantly after six and 12 weeks. It's a total win for both your heart and your stamina.

 

4. Rowing for Weight Loss

Are rowing machines good for weight loss? You bet. With its high-calorie burn and muscle engagement, rowing is a weight-loss powerhouse. Plus, the afterburn effect (known as EPOC) means you’ll continue burning calories long after your workout ends.

A study on visually impaired people reported a significant reduction in body fat and fat mass after a six-week indoor rowing program. Furthermore, rowing can be as effective as high-intensity interval training (HIIT) for fat loss. Row, sweat, repeat—your metabolism will thank you.

 

5. Rowing for Core Engagement

If holding a plank makes you groan, rowing might be your abs’ new best friend. Since it engages deep core muscles, rowing stabilizes your body with every stroke. From your rectus abdomini and transverse abdominis to your obliques, rowing engages all the muscles that will improve core strength and spinal stability. So, the next time someone asks, “is rowing good for you?”, you can flex your newly toned abs and nod confidently.

 

6. Rowing for Mental Health Gains

What is a rowing machine good for, beyond physical fitness? Your mind. Rowing’s rhythmic motion has a meditative quality that regulates breathing, reduces stress, and boosts mood – and let’s not forget that endorphin boost.

Researchers from the University of Birmingham found that a 6-week rowing-specific mindfulness intervention promoted flow, encouraged mindfulness, and aided performance. When you next hop on a rowing machine, think of it as a holistic workout for both your body and your mind.

 

7. Rowing Supports Healthy Posture

Slouching at your desk all day? Rowing can help. The pulling motion strengthens your back, shoulders, and core, which are key for maintaining good posture. Studies reveal holding certain rowing positions and postures will positively affect your measurements.

Researchers found that different rowing positions, like the "catch" and "finish," significantly impacted the body dimensions of competitive rowers aged 18–35. Back length and across back width increased when transitioning from a static to a catch posture. For men, these grew by 12% (6.1 cm) and 16% (6.5 cm); for women, by 11% (4.9 cm) and 13% (4.7 cm).

 

8. Rowing for Longevity and Heart Health

Rowing isn’t just a workout—it’s an investment in future you. Regular cardio like rowing reduces the risk of chronic diseases, including heart disease and diabetes. A study on individuals with spinal cord injuries found that regular rowing exercise increased their cardiorespiratory fitness and brachial artery diameter – that’s the major blood vessel located in your upper arm.

A healthier heart means significantly lower mortality risks. In short, every stroke adds quality years to your life – one of the best advantages of a rowing machine.

 

9. Rowing is a Time Efficient Workout

Want a full-body workout fast without having to trek to the gym? A home rowing machine is your ultimate time-saver. In just a short session, you’ll engage your arms, legs, core, and back, torch calories, and boost your cardio health—all without leaving the house.

Neat, compact and with dual magnetic-water resistance, the JOYSONG Compact Cube Rower makes home rowing easier with its sleek design that fits seamlessly into any space. Meanwhile, for an all-round full-body workout at home, the JOYSONG Home Gym Cube Rower offers over 80 different workouts. No gym memberships, no commute—just efficient, effective fitness on your schedule.

 

10. Rowing Machines are Versatile

Rowing machines are the ultimate multitaskers of fitness. As we’ve covered, they offer a low-impact, full-body workout that targets your arms, legs, core, and back, while boosting cardio and strength simultaneously. Whether you’re new to exercise or a seasoned athlete, rowing machines adapt to any fitness level with adjustable resistance. From burning calories and building endurance to recovering from injury, a rowing machine fits the bill.

So, grab that handle, settle into the seat, and start rowing toward a healthier, happier you. Because life’s too short for boring workouts—and the rowing machine is anything but.