Ultimate beginners guide for indoor rowers

The Ultimate Beginner’s Guide to Indoor Rowing

Everything you need to know to start indoor rowing — and keep the habit going

Indoor rowing has exploded in popularity in recent years, and for good reason. Rowing machine workouts are efficient, low-impact, and incredibly effective for building both cardiovascular fitness and total-body strength. Whether you want to get fitter, lose weight, build endurance, or simply find a sustainable training routine you enjoy, indoor rowing is one of the fastest ways to get there.

This guide is designed to be THE article new indoor rowers need. If you’re just getting started — or have only rowed for a few weeks — this is your go-to resource.

We’ll cover:

• What an indoor rowing machine is and why it works so well
• What equipment you actually need (including which shoes work best)
• Beginner-friendly rowing workouts you can start today
• Basic rowing technique explained simply
• Tips for building a rowing habit that actually lasts
• Common beginner mistakes — and how to avoid them
• SEO-friendly terms to help readers (and Google) find your content

What Is an Indoor Rowing Machine?

An indoor rowing machine simulates the motion of rowing a real boat. You sit on a sliding seat, strap your feet in, hold a handle, and move through a rhythmic back-and-forth motion. The resistance comes from one of these systems:

• Air resistance (like the Concept2 RowErg): The harder you pull, the more resistance you create.
• Water resistance: A water tank creates a smooth, natural feel and a calming sound.
• Magnetic resistance: Quiet and adjustable in fixed levels.

Regardless of type, indoor rowing is a full-body movement that works legs, core, back, shoulders, and arms in every stroke.

Why Indoor Rowing Is One of the Best Full-Body Workouts

Indoor rowing is famous for being time-efficient — you get a lot of training effect in very little time. Here’s why:

1. Full-body engagement

Rowing activates up to 86% of your muscles in one movement. Legs drive the stroke, the core stabilizes, and the upper body finishes the pull.

2. High calorie burn

The combination of strength and cardio makes rowing one of the most effective calorie-burning machines in the gym.

3. Low-impact and joint-friendly

Perfect for beginners, people returning from injury, or anyone who doesn’t enjoy high-impact exercise like running.

4. Scalable to any fitness level

From slow technique-focused rows to intense intervals — the rowing machine adapts to you.

5. Progress is easy to track

Most rowers, especially the Concept2 PM5, display meters, pace, time, and intensity, making it easy to measure improvement.

Indoor rowing is ideal for beginners because it builds fitness quickly without beating up your body.

What Equipment Do You Need for Indoor Rowing?

Good news: you need very little.

Shoes for Indoor Rowing: What Works Best?

There are two key truths:

1. All regular training shoes are completely fine for beginners.
2. If you want to optimize, certain shoe types give better stability and power transfer.

Best shoe types for rowing:

• Flat training shoes / cross-trainers
• Minimal cushioning shoes
• Strength-training shoes

All three give a firmer base and better connection to the footplate.

Avoid:

• Highly cushioned running shoes
  They can feel unstable. But if they’re what you have — they’re perfectly acceptable at beginner level.

Clothing

• Wear fitted or semi-fitted clothing to avoid fabric catching on the seat or rail.

Optional extras

• Water bottle
• Small towel
• Heart-rate strap (optional)

Beginner Indoor Rowing Technique — Explained Simply

Rowing has a learning curve, but once it clicks, it becomes smooth and natural. Think of the stroke in four phases:

1. The Catch

• Shins vertical
• Body leaning slightly forward
• Arms straight
• Shoulders relaxed

2. The Drive

Legs → Body → Arms

1. Push with the legs
2. Swing the body back slightly
3. Pull the handle to your lower ribs

3. The Finish

Legs long, body leaned back slightly, handle pulled in.

4. The Recovery

Reverse the order: Arms → Body → Legs

Beginner rhythm cue:

Strong drive, slow recovery (around a 1:2 ratio).

Damper Setting for Beginners

On a Concept2 rowing machine, the damper goes from 1–10.

Many beginners wrongly assume higher = harder = better.

The ideal beginner setting is usually:

Damper 3–5

Smooth, safe, and perfect for learning technique.

Beginner-Friendly Indoor Rowing Workouts

Here are simple workouts designed to help beginners build fitness and confidence.

Workout 1: First Steady Row

• Warm-up: 5 min easy
• Main set: 10–15 min steady, conversational pace
• Cool-down: 3–5 min easy

Workout 2: Beginner Intervals

• Warm-up: 5 min
• Main set:
  8 × (1 min moderate + 1 min easy)
• Cool-down: 5 min

Perfect for building cardio fast.

Workout 3: Short Distance Row

• Warm-up: 5 min
• Main set: 2,000–3,000 meters at a controlled pace
• Cool-down: 3 min

A great way to learn pacing and consistency.

How Often Should Beginners Row?

A great starting point:

2–3 sessions per week, 20–30 minutes each

Build gradually once the foundation feels comfortable.

How to Build a Indoor Rowing Habit That Lasts

Here’s how to make rowing a natural part of your weekly routine.

1. Make It Easy to Start

Keep your setup simple, visible, and ready.

2. Set Fixed Days and Times

Consistency beats motivation.

3. Start Small

Promise yourself just 10 minutes — anything more is a bonus.

4. Pair It With Something Enjoyable

Music, podcasts, audiobooks, or a TV show on easy days.

5. Track Your Progress

Small improvements add up fast and fuel motivation.

Common Beginner Mistakes — and How to Avoid Them

• Using too high damper (stick to 3–5)
• Pulling with arms first (legs drive the stroke)
• Rowing too fast a stroke rate (aim for 22–26 spm)
• Rounding the back
• Training too hard, too soon

Your Next Steps as a New Indoor Rower

Once you’ve rowed consistently for 4–8 weeks, you can begin to:

• Increase steady rows to 20–40 minutes
• Introduce longer intervals
• Work with pacing and stroke rate targets
• Try more structured ERG workouts

If you want ready-made inspiration, you can explore the “75+ Indoor Rowing Workouts for Beginners” available in the shop. It includes a wide variety of steady rows, intervals, pacing sessions, and technique-focused workouts perfect for new rowers who want structure without complexity.

Conclusion: Start Simple — Stay Consistent — Enjoy the Progress

Indoor rowing is one of the most effective, accessible, and beginner-friendly forms of full-body training. With basic technique, simple workouts, and a bit of consistency, you’ll improve faster than you expect.

And if you ever need structured ideas or want more variety, you can always browse the 75+ beginner-friendly ERG workouts in the shop — designed to keep you motivated, progressing, and enjoying your rowing journey.