How Long to Use a Rowing Machine

With the ability to engage 86% of muscle groups while remaining gentle on the knees, rowing becomes a top choice for many fitness enthusiasts. For those who are new to this machine, how long to use a rowing machine is a major concern.

The answer isn't one-size-fits-all—it depends on your fitness level, training goals, and how often you row each week. In this guide, we will explore how long you should row, the recommended duration for different fitness levels, and the best folding rowing machine for full-body workout: Tousains 3 in 1 rowing machine. Let’s dive in right now!

How Long to Use a Rowing Machine? Based on Fitness Goals

Weight Loss and Fat Burn

If you are aiming to lose weight, you’ll need to create a calorie deficit—burning more calories than you consume. Rowing is excellent for this due to its high calorie-burning potential. According to Harvard Health Publishing, a 155-pound person can burn 252 calories in 30 minutes if rowing moderately. Tousains 3 in 1 rowing machine, with adjustable resistance and versatile functions, making it possible to burn more calories. 

It is recommended to row 4 to 6 times per week, each lasting 20 to 40 minutes. Start with low or moderate intensity. It is essential to learn the proper rowing form and techniques at the very beginning. Remember, consistency is the key to weight loss.

Muscle Endurance and Strength

While a rowing machine is primarily regarded as a cardio workout, it helps to tone muscles as well. Muscles worked by a rowing machine include the back, arms, shoulders, legs, and core.

How long on a rowing machine to build muscle? For anyone who wants to tone their muscles by rowing, it is advisable to work out 3 to 5 times a week, each lasting about 30 minutes. Tousains 3 in 1 rowing machine, with a unique design, allowing for resistance training that targets different muscle groups. 

To build muscles effectively, you should focus on powerful strokes, adopt moderate resistance, and gradually add intensity as you build endurance and strength. Incorporating other weight training exercises, like push-ups or using dumbbells, helps maximize your workout results.

Cardiovascular Health

Rowing is an effective cardio exercise that increases heart rate, boosts lung capacity, and promotes overall cardiovascular well-being. Regular use of a rowing machine can lower blood pressure, reduce cholesterol levels, and improve circulation.

If your goal is to improve cardiovascular health, it’s recommended to keep a workout duration of 20 to 30 minutes per session, and the frequency should be at least 3 times per week. Try to row at a steady state and maintain 60–75% of your maximum heart rate.

Recommended Rowing Duration for Different Fitness Levels

Beginners

If you're new to rowing or haven’t exercised in a while, you can start with a 15-minute session and focus on learning proper form and building cardiovascular health. Don’t push too hard; consistency matters more than duration in the beginning.

Intermediate Users

You’ve built a baseline level of fitness and are ready for more challenging workouts. A 25-minute workout will be a great start. Gradually increase the intensity or resistance and focus on rowing with controlled and powerful strokes.  

Advanced Rowers

Experienced users may use rowing as a primary training tool. Aim for 30 to 45 minutes per session. Try to mix steady-state endurance with HIIT for strength and endurance building. Remember to listen to your body and balance long sessions with proper recovery.

How to Know You’re Rowing “Enough”

It’s not just about clocking in a certain number of minutes—it’s about effectiveness and how your body responds. Here’s how to know whether you’re getting the most out of your workouts:

Track Your Heart Rate

Aim to stay within your target heart rate zone (typically 60–85% of your max heart rate). This ensures you’re training at a level that supports cardiovascular improvement without overexertion.

Monitor Your Progress

Rowing machines like Tousains 3 in 1 rowing machine are designed with built-in monitors. You can use these monitors or fitness apps to track your calories burned, distance rowed, and stroke rate (SPM – strokes per minute). If these metrics improve over time, you’re on the right track.

Listen to Your Body

Signs you’re rowing effectively:

• You feel challenged but not completely exhausted.
• You break a sweat and breathe faster.
• Your muscles feel worked (but not painful).
• You can maintain consistent sessions without burnout.

If you’re always sore or fatigued, you may be overtraining and need to reduce frequency or intensity.

Conclusion: How Long to Use a Rowing Machine

The answer depends on what you want to achieve and where you are in your fitness journey.

• Want to lose weight? Aim for 20–40 minutes, 4–6 times a week.
• Building endurance and strength? Try 30 minutes, 3 to 5 times a week.
• Looking for better heart health? Aim for 20 to 30 minutes per session at a steady pace.

No matter what your fitness goal or level is, the key to success is consistency. Even short sessions can be incredibly effective if performed regularly and with good form. If you’re using a versatile machine like Tousains 3 in 1 rowing machine, you can make your workouts more engaging and effective with added features like ab training and resistance band exercises. Ready to get rowing? Start small, stay consistent and row for your fitness goals.