21-Day Rowing Machine Workout to Unlock Strength

Exercising is an everyday activity. It is just like eating, sleeping, or working. In our early days, we are taught about all the subjects, but we are not taught much about the importance of fitness in our lives. Today, fitness is a crucial step in everyone's life. Strength building is necessary. Rowing machine workouts are an enjoyable way to build strength.

Let us discuss how we can increase our strength using the rowing machine workout plan for the next 21 days.

How to Choose a Rowing Machine Workout 

Choosing a rowing machine depends on factors like fitness level, experience, and goals. Rowing is a full-body workout and has a lower impact than other machines. For everyone, the intensity is different, and they can handle it. Hence, you need to find the intensity that suits you best. 

You can be a beginner, an intermediate, or an advanced person in the case of the rowing machine workout. If you are entirely new to rowing machines, you are a beginner; if you have used them for some time and can work out using some of the basic features, you must be an intermediate; and if you can work out well and use all their features, you must be an advanced user. Now, based on your fitness level, let's see what your rowing machine workout types will be:

Beginner-Friendly Rowing Machine Workouts

• Start with workout types like steady-state rowing, short, easy intervals, and time-based workouts.
• You can start with a 3-minute easy rowing workout. Then take a minute's rest, then repeat this workout 4 to 5 times. The total timeline of this workout is 15 to 20 minutes. 
• When you start the workout, focus on technique, pace, and low-intensity training.

Intermediate Friendly Rowing Machine Workouts 

• The best workout types for intermediates are interval training, tempo rows, and distance-based workouts. 
• A sample workout plan would include 5 5-minute warm-up, then 3 3-minute moderate row, followed by a 1-minute easy row. Repeat this plan for 5 to 6 rounds. 
• Focus on endurance and controlled intensity.

Advanced Rowing Machine Workouts

• Workouts such as HIIT, sprint rows, pyramid, or ladder workouts are best suited to advanced rowing machine workouts. 
• A workout plan would be to start with a 5-minute warm-up, a 30-second sprint, followed by 90 seconds of easy rowing. Repeat this plan for 10 to 12 rounds. 
• Your workout plan should revolve around power, speed, and conditioning. 
• To choose the right intensity, you can take a few tests, such as the talk test and the rate of perceived exertion. 

You can check out the rowing machine types and choose one according to your need. 

How to use the rowing machine: 4 steps

The rowing machine workouts include four crucial phases that underpin the entire plan. Let us discover them in detail:

The Catch

• The Catch is the starting phase, and you take the position. 
• You sit with your knees bent, strap your feet in, and hold the handle by extending your arms. 
• Next, lean your torso slightly, keeping your back flat and your core engaged. 

The Drive

• The Drive is the next phase. 
• Start with the legs. Push with full power with your feet to straighten your legs. 
• With the extended legs, hinge back your hips and lean your torso back slightly. 
• Then finish the Drive by pulling the handle to our lower chest or ribs.

The Finish

• Finis is the end position. 
• Your legs are completely straight. 
• Slightly lean back your torso at about 11 o'clock. 
• Your elbow is bent with the handle at your chest.

The Recovery

• Recovery is the return to the starting state. 
• Start by extending your arms forward. 
• Now, it is hinged and bent. When your arms are fully extended, lean forward from your hips, then bend your knees to return to the original position.

The ultimate 21-day rowing machine workout plan

You can definitely build strength with the rowing machine workout plan. To do this, you need to track the following data constantly:

Distance: Keep track of the total kilometres you covered. 

Time: The Next category to track is the time you spent on the rowing machine workout. 

Split: Calculate the average time per 500 metres. Tracking the average time will help you build strength progressively.

Power: More power indicates you have put a lot of effort into your workout. 

Strokes per minute: Stroke per minute is your rowing cadence. 

Overload Progressively

• Your aim should be to have shorter sprints and more extended rest periods. 
• Extend your duration slowly. Steady-state rowing builds endurance and stamina. 
• Try to lower your average pace while maintaining the same effort.

Workout Plan

• For beginners, start with 10 to 15 minutes, spaced 2 to 3 times per week. Concentrate on your technique at this point and gradually increase the duration. 
• Combine moderate rowing with high-intensity interval training. 
• Include drills to improve your technique and engage your muscles efficiently. 
• The rowing machine workouts target the legs, core, back, and arms.
• Continue your workout plan efficiently and focus on your technique to achieve the desired results. 

Track Your Results and Build Strength

When you are working out, the most important thing to consider is tracking your results. You need to continuously look into the results you get from the rowing machine workout plan you follow. 

On your rowing machine, track the following data to keep track of your progress:

• Stroke Rate
• Split Time 
• Distance
• Time
• Intervals

You can proceed with some technological applications that track your workout. The applications are Strava, ErgData, and Concept 2's Logbook. These automatically record your data and provide you with a lot of data to check your results. You can go with subscription plans, like Hydra and Ergatta, which help you track results over the long run. 

Review your performance from time to time and find ways to improve yourself with the rowing machine. Keep a check on split times, stroke rate, and other factors to improve your performance.