How to Start a Rowing Machine Workout Plan for Beginners

If you’re looking to start a workout routine but don’t know where to begin, a rowing machine workout plan might be the perfect solution for you! Rowing is a great exercise that works for multiple muscle groups at once, and it’s low-impact, so it’s easy on your joints. In this article, we will discuss how to get started with a rowing machine workout plan for beginners and provide some tips. Let’s get started!

Rowing Machine Workout Plan for Beginners

If you’re new to rowing, it’s important to start slowly and increase your intensity level gradually. A good way to do this is by using the S.M.A.R.T goal setting method:

  • S- Specific: What are your specific goals? For example, do you want to lose weight, build muscle, or improve your cardiovascular health?
  • M- Measurable: How will you measure your progress? For example, track the number of calories you burn per workout or the amount of time you can row without taking a break.
  • A- Attainable: Make sure your goals are realistic and achievable. It’s not helpful to set unrealistic goals that you won’t be able to reach.
  • R- Relevant: Make sure your goals are relevant to your overall fitness goals. For example, if you’re trying to lose weight, it wouldn’t make sense to set a goal of rowing for 30 minutes at the highest intensity level.
  • T- Timely: Set a timeframe for your goals so you can track your progress and stay motivated. For example, set a goal to row for 20 minutes three times per week for the next month.

Now that you have an idea of how to set S.M.A.R.T goals let’s discuss how to structure your workout routine on a rowing machine. A good starting point is 20-30 minutes per day, three times per week. You can increase the duration and frequency of your workouts as you get more fit.

Here Is A Sample Rowing Machine Workout For Beginners:

  • Warm-up for five minutes by rowing at a low intensity.
  • Row at a moderate intensity for two minutes.
  • Row at a high intensity for one minute.
  • Repeat this cycle (moderate followed by high) for the remainder of your workout.
  • Cool down for five minutes by rowing at a low intensity.


Remember to listen to your body and don’t push yourself too hard – especially if you’re just starting out! Rowing is supposed to be enjoyable, so make sure to find a balance that works for you. If you’re looking for more of a challenge, you can add intervals to your workout.