Best ERG Rowing Machine Workouts for a Strong, Healthy Body
Reading Time: 5 minutes Are you seeking a powerful, low-impact workout that strengthens your body, boosts endurance, and enhances cardiovascular health? An ERG rowing machine could be your ultimate fitness tool.
ERG rowing machines offer an effective full-body workout that engages multiple muscle groups while being gentle on your joints.
Whether you’re a beginner or an experienced athlete, incorporating ERG rowing into your routine can provide numerous physical and mental health benefits.
Benefits of ERG Rowing Machine Workouts
ERG rowing, also known as indoor rowing, is a low-impact exercise that uses all major muscle groups, making it a great workout for individuals of all ages and fitness levels.
Here are just a few of the many benefits of ERG rowing workouts:
1.) Full-Body Workout for Balanced Strength
ERG rowing delivers a full-body workout, targeting your legs, arms, back, and core. It especially engages the legs for the primary force in the rowing stroke while the upper body enhances power and control.
This makes the rowing machine a superior alternative to treadmill workouts or other cardio machines for developing muscle strength across often-overlooked muscle groups, such as the upper back, rhomboids, and trapezius. Incorporating the rowing machine into your routine helps improve posture, build muscular endurance, and burn calories efficiently.
2.) Low-Impact Exercise for Joint Health
Rowing is a smooth, low-impact workout that minimizes joint stress, making it ideal for people with joint pain or those recovering from injuries.
Unlike high-impact exercises such as running, the gentle rowing motion ensures your joints remain protected while still providing an intense cardiovascular and strength-building session.
3. Boost Cardiovascular Fitness
ERG rowing workouts elevate your heart rate, making them an excellent cardio workout. Consistent rowing strengthens your heart and lungs, enhances blood flow, and helps reduce the risk of heart disease.
Additionally, high-intensity rowing sessions can burn up to 800 calories per hour, promoting weight loss and cardiovascular endurance.
4.) Better Posture and Flexibility
By engaging core and back muscles, rowing helps develop better posture and spinal alignment. Rowing through a full range of motion also enhances flexibility in the shoulders and hips, which is essential for reducing the risk of injury and improving overall mobility.
5.) Reduce Stress and Improve Mental Health
Exercise, including ERG rowing, triggers the release of endorphins—your brain’s natural mood enhancers. The rhythmic motion of rowing can also have a calming effect, similar to meditation, helping reduce stress and improve mental clarity.
How to Use an ERG Rowing Machine Properly
Proper form and technique are important when using a rowing machine. Here are some basic steps to follow:
- Sit on the machine: Position yourself on the seat, ensuring your feet are securely strapped into the footrests.
- Maintain upright posture: Sit tall with your back straight and your core engaged.
- Grip the handle: Hold the handle with an overhand grip, keeping your arms straight and relaxed.
- Push with your legs: Begin the movement by driving through your legs, extending them fully while keeping your arms straight.
- Pull the handle: As your legs fully extend, pull the handle toward your chest, keeping your elbows close to your body.
- Return to start: Reverse the movement by first straightening your arms, then bending your knees to return to the starting position.
- Focus on control: Ensure each stroke is smooth, fluid, and controlled to avoid injury and maximize efficiency.
Adjusting the Resistance Level
Most rowing machines allow you to adjust the resistance level, which can be done by adjusting the damper setting, which controls the airflow through the flywheel.
A higher damper setting will provide more resistance, while a lower damper setting will provide less.
Best ERG Rowing Machine Workouts
Setting a clear goal for your ERG rowing workouts, whether it’s a distance, time, or strokes-per-minute target, will help you stay motivated. Here are some top workouts to try:
1.) Endurance Workout
Warm up with 5 minutes of low-intensity rowing to get your body ready. Then, maintain a steady pace for 20-30 minutes, focusing on a smooth and controlled stroke rate. This workout is excellent for building cardiovascular stamina and burning calories over an extended period while improving your overall rowing technique.
2.) Interval Training
Begin with 5 minutes of low-intensity warm-up rowing. Then alternate between 30 seconds of all-out, high-intensity rowing and 30 seconds of low-intensity recovery. Repeat this cycle for 10-20 minutes.
This method increases both cardiovascular fitness and strength while burning calories efficiently in a shorter time frame.
3.) Tabata Workout
Start with a light 5-minute warm-up.
Tabata workouts involve exercising at your maximum effort for 20 seconds (in this case, rowing), followed by 10 seconds of rest, completing eight rounds for 4 minutes.
This high-intensity interval training (HIIT) workout maximizes calorie burn and increases cardiovascular fitness in a short amount of time.
4.) Pyramid Workout
Begin with a 5-minute warm-up. Row for 1 minute at a moderate intensity, rest for 30 seconds, then increase the intensity for the next minute. Continue increasing the effort until you hit your peak intensity, then work back down. Finish with a 5-minute cool-down. This workout builds endurance, power, and mental toughness.
5.) 500m Sprint Workout
Warm up for 5 minutes at an easy pace. Row 500m as fast as possible, aiming to complete each sprint in under 1:40 if possible. Rest for 3 minutes between sprints, and repeat for 3-5 rounds. This intense workout improves your anaerobic threshold, strength, and overall speed.
Best Budget Rowing Machine for Home
ERG rowing machines are a versatile and effective way to improve your strength, endurance, and cardiovascular health. With a variety of workouts and proper maintenance, you can achieve lasting fitness results.
If you want the top of the best rowing machine for your home or apartment, I suggest you get the Concept 2 Rower. It is the most widely used rowing machine in the world and can handle any workout you throw at it.
Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
If you’re looking to add a rowing machine to your home gym, consider the Sunny Health & Fitness Magnetic Rowing Machine. It offers a great balance of affordability and quality, featuring an extended slide rail, magnetic resistance, and an LCD monitor to track your progress.
Plus, the optional SunnyFit® App enhances your experience by providing guided workouts.
Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
