How To Start Rowing

How To Start Rowing

Rowing is a fantastic sport that offers a full-body workout while being low-impact on the joints. Whether you are looking to get fit, compete in races, or simply enjoy the serenity of being on the water, rowing can be a great choice. In this article, we will guide you through the process of starting rowing.

1. Find a Rowing Club or Facility

The first step in starting rowing is to find a rowing club or facility near you. Rowing clubs are typically located near bodies of water such as lakes or rivers. Research online or ask for recommendations to find a club that suits your needs and preferences.

2. Take a Learn-to-Row Class

Most rowing clubs offer learn-to-row classes for beginners. These classes are designed to teach you the basics of rowing technique, safety protocols, and boat handling. It is essential to take these classes to ensure you learn the correct techniques from the start.

3. Get the Right Equipment

Once you have completed the learn-to-row class, it’s time to get the right equipment. Rowing requires a few essential items such as a rowing shell (boat), oars, and appropriate clothing. Your club or instructor will guide you on what equipment is necessary and where to purchase it.

4. Build Your Fitness

Rowing is a physically demanding sport that requires strength, endurance, and cardiovascular fitness. It is important to build your fitness gradually to avoid injuries. Incorporate regular cardiovascular exercises such as running or cycling, as well as strength training exercises to improve your rowing performance.

5. Practice Technique

Rowing is a skill-based sport, and mastering the technique is crucial for efficiency and injury prevention. Practice proper rowing technique regularly to improve your stroke and overall rowing experience. Seek guidance from experienced rowers or coaches to refine your technique.

6. Join a Rowing Team

Rowing is not only an individual sport but also offers a great team dynamic. Joining a rowing team can provide you with camaraderie, motivation, and opportunities for competitive rowing. Talk to your fellow rowers or instructors to explore team options within your club.

7. Set Goals and Track Progress

Setting goals and tracking your progress is essential to stay motivated and measure your improvement. Whether it’s completing a certain distance, improving your race times, or simply rowing more frequently, setting realistic goals will help you stay focused and committed to rowing.

How long should I row as a beginner?

As a beginner, it’s essential to start with shorter rowing sessions to allow your body to adapt gradually. Aim for 15-20 minutes initially, focusing on maintaining proper form and getting comfortable with the rowing motion. It’s crucial to listen to your body and gradually increase the duration as your fitness level improves.

How do beginners learn to row?

Learning the proper rowing technique is crucial for beginners to prevent injury and maximize the benefits of the workout. It’s recommended to seek guidance from a certified rowing instructor or coach who can teach you the correct form and stroke sequence. Additionally, there are many online resources and videos available that provide step-by-step instructions for beginners.

How should I start rowing?

Starting with the right equipment and setting is crucial for beginners. Ensure that the foot straps are secure, the damper setting is adjusted to a comfortable level, and the rowing machine is set up properly. Begin with a warm-up and focus on mastering the stroke sequence, starting with the drive and recovery phases.

Is 20 minutes of rowing enough?

The duration of rowing sessions depends on individual fitness goals. For beginners looking to improve cardiovascular health, 20 minutes of rowing can be a good start, especially if you have a low fitness level. As your fitness improves, gradually increase the duration of your sessions.

What age is too late to start rowing?

The beauty of rowing is that it’s a sport suitable for individuals of all ages. You’re never too old to learn to row, and many people have taken up rowing well into their 50s and beyond. Whether you’re looking to compete or row recreationally, age should not be a barrier to starting rowing.

Is 20 too late to start rowing?

Absolutely not! Many successful rowers have started in their 20s or even later. While starting young can be advantageous, individuals who take up rowing in adulthood have also excelled in the sport. As long as you have the passion and dedication, it’s never too late to start rowing.

Is it OK to row every day?

Rowing machines can be used up to 4-6 times a week, so incorporating a short row into your normal fitness routine for a quick burst of full-body cardio and muscle focus can be beneficial. However, it’s important to listen to your body and allow for adequate rest days to prevent overtraining.

Is 5 minutes of rowing enough?

When it comes to weight loss, consistency and duration are key. For maximum results, aim for 30–50 minutes of rowing five to six times per week. However, for beginners, starting with 5 minutes and gradually increasing the duration as fitness levels improve can be a great approach.

Is 10 minutes of rowing a day enough?

In terms of time, weight loss is best achieved with consistency. Aim for at least 15 to 20 minutes per day on a rower, anywhere from three to five times a week. Starting with 10 minutes can be a good beginning point for beginners, gradually building up the duration as fitness improves.

Can you start rowing at 30?

Rowing is a non-contact and non-weight bearing sport that is easy on the body, making it suitable for all age groups, including individuals in their 30s. Whether you’re looking to row for fitness or competition, 30 is definitely not too late to start rowing.

What should a beginner know before rowing?

Before diving into rowing, beginners should familiarize themselves with basic terminology used in the sport. Understanding terms such as bow, stern, stroke, and catch position is essential for learning and improving rowing technique.

Is rowing beginner friendly?

Rowing is an excellent exercise for beginners due to its low-impact nature and full-body workout benefits. It targets most major muscle groups without putting excessive stress on joints and knees. With proper guidance and technique, rowing can be beginner-friendly and rewarding.

Is it hard to do rowing?

Rowing can be physically demanding but also highly rewarding. It engages multiple muscle groups and requires coordination and technique. While it may seem challenging at first, with practice and proper guidance, individuals of all fitness levels can enjoy and excel in rowing.


Starting rowing can be an exciting and rewarding endeavor. By finding a rowing club, taking learn-to-row classes, acquiring the necessary equipment, building your fitness, practicing technique, joining a team, and setting goals, you will be well on your way to enjoying this incredible sport. Embrace the challenge, enjoy the rhythm of the water, and let rowing become a lifelong passion.

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