There’s nothing more frustrating than a workout on poorly configured equipment. From height-unfriendly rowing machines to aging and unadjusted power cages, the standard assortment of exercise machines can be distinctly bad for your health when treated without the proper degree of care and attention.

Today we’ll be looking at the adjustments required for comfortable and safe use of a home rowing machine. With the average rowing workout involving several hundred strokes, a sustained period of intense aerobic activity, and strength training, it’s essential that we can configure our ergometers for safe and effective use.

Foot height adjustment

Foot placement may not seem like an important element of rowing, but it’s actually one of the most important variable for preventing injuries and converting your pulling motions into movement and speed.

Start by adjusting your rowing machine’s foot platforms – moving them upwards or downwards so that your feet are in a comfortable position without stress on your ankles. Test the footing position by performing a few test rows – if you’re comfortable, leave it where it is and move on to the next step.

Adjusting resistance

Beginner rowers may wish to exercise with a low level of resistance – something that’s both easy and relatively effective for cardiovascular development. Set the resistance slider to between three and five and you’ll run into the same level of natural resistance as you’d find on water.

Serious rowers might prefer greater levels of resistance, aiming to increase their muscular strength or boost endurance for long distance races. We recommend setting the resistance slider no higher than seven for standard training, as higher settings can heighten the risk of injuries.

Are you comfortable?

More than anything else, it’s important that you’re comfortable on your rowing machine. Everyone is different, and while our recommended settings aim to keep anyone comfortable, they may not be suitable for everyone.

If you feel pain while exercising, it could be your rowing machine’s configuration that’s causing the problem. Speak with an expert or have a friend watch you while rowing – their observations could help you find problem settings and revise your technique.