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Rowing workouts to build strength can actually help develop targeted muscles that can show you great results with the arms, glutes, shoulder , lower and mid back muscles.
Rowing workouts to build strength can be your ultimate full-body workout
Let’s face it, you can use rowing exercises to build strength and at the same time, improve your stamina.
But if you want to try out a new program to stay fit, build strength and mass at the same time, then rowing can be an excellent option.
You don’t have to look for a lake or river to do your rowing exercises
Well, with a lot of advances from the rowboat to the indoor rower equipment, rowing can now be as convenient as getting into the gym and doing it just like you are in a lake or canal.
Warm-Up
Use the rowing workout table below. This will help you work out a sweat and help heat up the muscles to prepare you for high intensity rowing bursts to get started and work your way up.
Hop on to the rowing machine and follow the stroke rate progressions after the warm up.
10 min easy rowing
- 10 strokes at stroke rate 26
- 10 strokes at stroke rate 28
- 10 strokes at stroke rate 30
30- minute body blast
This full motion rowing exercise can be done on a boat, kayak or the indoor rower machine and is intended to increase strength and stamina. This is a set of rowing strokes at a rate of 24 strokes and make sure to increase your effort for every interval.
- Row – 8 minutes
- Rest – 4 minutes
- Row – 6 minutes
- Rest- 4 minutes
- Row- 4 miutes
- Rest – 2 minutes
- Sprint – 2 minutes
Low and slow workout
This will help establish rhythm and allow you to focus on the resistance to promote better strength. This is going to be performance for a total of 16 minutes and must be done in 9 rounds. Do this at a stroke rate of 14.
- Row – 1 minute
- Rest 1 minute
Speedy ladder workout
Increase your damper resistance to 4 and do 2-minute sprints and minute of rest in between. This will help you utilize the momentum and consistency of the rowing movements.
- Row – 2 minutes with stroke rate of 22
- Rest- 1 minute
- Row- 2 minutes with stroke rate of 25
- Rest – 1 minute
- Row- 2 minutes with stroke rate of 27
- Rest – 1 minute
- Row- 2 minutes with stroke rate of 29
- Rest – 1 minute
- Row- 2 minutes with stroke rate of 30
- Rest – 1 minute
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