Woman rowing on water

Top Benefits of Rowing

Rowing, sometimes referred to as crew, is a very popular sport and pastime for many. It involves using oars to propel a boat in water. Aside from pure enjoyment, there are many benefits associated with rowing, and many of these benefits are health-related. Rowing improves cardiovascular fitness, helps you achieve fitness goals, and also allows you to enjoy spending time with others. Here are the top benefits of rowing.

Full body exercise

Rowing is a low impact sport that yields high results. Rowing works the lower and middle back hamstrings, calves, glutes, and biceps. Rowing is an easy, great way to workout your whole body. Because it’s a low impact sport, anyone, no matter age or fitness level. When done properly, the rowing stroke is a very safe motion that can rarely ever result in injury. Both competitive and recreational rowing have the ability to exercise all major muscles in the body.

Great stress reliever

As with any exercise, rowing is a great way to blow off steam and relieve stress. Not only can the workout from rowing allow you to physically combat the stresses of your day, but the calming and tranquil effect associated with being out on the water, can really make a difference in your mood.

Young girls in row boat
Young girls in row boat

Builds muscle strength

Rowing mainly works the quadriceps, which are the large muscles in your thighs. These muscles are used when you extend your knee, and they also serve as hip flexors, which allow you to make really powerful leg movements. As these large thigh muscles become stronger, activities such as walking, jogging, lunges, and squats can be done more efficiently and with greater strength.

Helps with weight loss

Rowing is a great way to aid in losing weight because of all the calories you burn doing the sport. Rowing combined with healthy eating can really help shred pounds as it conditions the muscles, and in return increases your metabolism. Research has shown that rowing burns more calories than biking under the same circumstances.

Promotes teamwork

Rowers who row on a team or with others must learn to work as a team. It is so important that rowers learn how to row in sync with their teammates. It’s so important to always work together with your teammates and get along so that you can focus on your sport. There’s no better feeling when you know that you and your team have played a major role in winning a match.


Since rowing is such a low impact activity, it isn’t hard on the joints. This makes it an excellent activity for those in rehabilitation. So, if you are recovering from an injury, rowing provides the best cardiovascular and muscle toning workout that can get you back to tip top shape. Rowing machines are often used in physical therapy sessions for patients to use with supervision.

Rowing clubs

There are rowing clubs that you can join, and if you’re new to rowing, it’s definitely something that’s worth considering. A rowing club will teach you how to set up your boat, how to properly row and give you other tips and tricks on balance and handling your oars. The skills and friendships that you will acquire in the club is unmatched. You’ll be more than ready when it’s time for you to row on your own. Of course, it’s possible for you to learn how to row on your own, but can be difficult and a little time consuming. Having an experienced teacher that can show you the ropes before diving in on your own is really important.



Being out on the water, rowing, really allows you to disconnect from the world. You sometimes find yourself out on the water in the middle of nowhere, allowing you to be free. You’re free from phone calls, messages, e-mails, meetings, and any other distractions that may come your way. You don’t have to worry about anything in those moments and you can simply enjoy the fresh air, connect with nature and focus on getting your exercise in.

There are so many great benefits to rowing, and many of them being health-related. Rowing is not only a great way to stay physically fit, but it’s a low-impact, fun sport that can be enjoyed by many. Many people row for fun, and there’s others who row to stay in shape. I love getting out on my boat, just enjoying nature, and getting a little workout in. When I am not rowing, I find entertainment in playing some spinning games, bingo, and checkers. It’s a ton of joy and I can take my mind off of things. I feel the same when I’m out rowing. So, whether you row for fun or to stay healthy, there are many great reasons to get out there.