There’s little consensus amongst exercise scientists and fitness ‘experts.’ In an industry loaded with empty marketing and unproven promises, few methods for quick weight loss and rapid fitness actually end up paying off. It’s difficult to find claims that can be substantiated, even more difficult to find single workout routines that succeed, and near impossible to find a single exercise product that can make you superhuman.

That’s why a growing number of exercisers are ditching the single exercise station in favor of a varied, all-encompassing training program. Using the tactics preached for decades by sports coaches and strength trainers, exercise routines are being put together targeting entire muscle groups over ‘vanity’ muscles and functional strength over beach-body-style ‘fitness.’

Rowing is one of the most popular activities for real fitness and measurable results, and its quickly finding a place as one of the hottest exercises available in mixed routines. These five questions, concerns, and tactics pop up constantly in rowing discussions, which is why we’ve conveniently put them together below, complete with answers and information for you to reference.

Is rowing a high-impact exercise?

The definition of ‘high-impact’ is constantly changing. Twenty years ago it was a term limited to anaerobic activities and weightlifting disciplines, whereas today it’s closer to an umbrella term incorporating almost every form of unsupported exercise possible. Running, weightlifting, and gymnastics are all considered high-impact activities due to the potential for injury and stress they can cause to joints.

Under standard definitions rowing isn’t a high-impact exercise. The actions involved in rowing typically don’t result in impact injuries or mistreated joints, largely because of the motion’s relative smoothness and limited amount of unfixed movement points. However, rowing is not as smooth on joints as water-based forms of cardiovascular exercise are, and injuries to the posterior chain can occasionally occur.

With correct technique, rowing can act as a form of intense exercise that doesn’t result in the injuries well-known amongst runners and cyclists. Invest in some quick instruction and practice at a nearby rowing club or fitness center and you’ll be rowing better than 90% of home rowing machine users, all without risk of high-impact injuries and damaged joints.

Can rowing replace other cardiovascular activities?

Rowing is a common replacement activity for athletes affected by injuries and limitations, particularly those limiting lower body movement or impact. As load is distributed across the upper and lower body, rowers tend to find themselves finely tuned from their cardio exercise – not just in terms of endurance and aerobic fitness, but in muscle strength and pulling power.

For pure fitness, rowing is the perfect replacement for high-impact aerobic activities and endurance sports. The exercise’s measurable nature and low-risk movement make it an exercise that’s easy to incorporate into your fitness routine, especially when others are hampered by weather and other uncontrollable circumstances.

Transition to rowing like you would any other aerobic exercise: gradually. Runners may find themselves sore and stiff after rowing for extended periods of time, particularly in the lower back and neck. This isn’t so much the result of improper technique but a secondary effect of rowing’s all-body nature – whereas running rarely results in full-body soreness, rowing works different muscle groups quite evenly and can cause recovery pains in the upper body.

Working rowing into an anaerobic exercise routine:

Rowing is the perfect companion to high-effort anaerobic exercise, so much so that it’s become the ‘go-to’ cardio choice for thousands of personal trainers and athletic coaches across the world. Because rowing can be performed in almost any gymnasium and works the entire body evenly, it’s touted as the ultimate warmup exercise for strength athletes and resistance trainers.

Work rowing into your anaerobic workout as both a warmup and a resistance activity of its own. As a large number of anaerobic exercises mimic the motions used in rowing – deadlifts, seated rows, and leg presses in particular – warming up with a rowing machine is simple to incorporate. Before any exercise involving heavy weights and rowing-style movements, prepare your muscles by using a rowing machine with little or no resistance to familiarize your body with the movement and prevent potential injuries.

Ancillary exercises for rowers:

There are two types of exercises rowers should use to supplement their ergometer or on-the-water efforts. The first is aerobic exercise, and the second is anaerobic exercise:

Aerobic exercise is typically a low-effort activity, involving extended periods of exercise and low levels of resistance. Popular amongst endurance athletes and those aiming to lose weight and improve personal fitness, aerobic exercise should be limited alongside rowing as it can often provide more of the same benefits.

Popular aerobic exercises for rowers include running, swimming, and cycling. Low-impact forms of aerobic exercise such as cycling and swimming should be prioritized due to their limited potential for injury and joint damage.

Aerobic exercise is high-effort, intensive, and based on muscular load rather than physical endurance. More popular amongst strength athletes than endurance sportspeople, anaerobic exercise can be used to increase muscular strength and boost short-distance rowing performance significantly.

The best anaerobic exercises for rowers are those that work the same muscle groups as an ergometer. Deadlifts, chin-ups, and weighted squats all work the muscle groups involved in a rowing action, and tend to require minimal workout equipment.

What’s the ideal rowing workout frequency?

No exercise should be performed every day, especially when it involves a repetitive action or high-load movement. While rowing has limited potential for injury, it’s still most effective when paired with adequate recovery time. Most rowers suggest performing high-intensity rowing once every two days, with others suggesting even less frequent rowing.

The best answer ultimately depends on you. When paired with anaerobic exercise and supporting activities, rowing needs to be treated as part of your standard training routine. We recommend keeping your workout within your limits – start out rowing twice weekly, and increase frequency as your technique, endurance, and strength levels improve.