Get In Shape With The Rowing Machine | Muscle Building Workout

If you’re looking for an intense workout that will help you build muscle, the rowing machine is a great option.

Rowing is a total-body workout that engages multiple muscles groups at once, making it an excellent choice if you’re short on time.

In addition, rowing is also a low-impact exercise, which means it’s gentle on your joints. Ready to get started? Check out this muscle-building rowing machine workout!

Know Your Goals

You should determine your fitness goals before working out. This will help you to stay focused and achieve the results you are looking for. Some popular fitness goals include losing weight, gaining muscle mass, and improving cardiovascular health.

Whatever your goals may be, it’s important to remember that there is no one-size-fits-all approach to working out.

Every person’s body is different, so you may need to experiment with different types of exercises and workout routines until you find something that works best for you.

Rowing machine workout, weight training, treadmill, there is a workout routine for everyone out there.

And always be sure to consult with a doctor before starting any new exercise program.

Muscle Building

Building muscle is an important part of staying healthy and maintaining a good metabolism. Muscle is metabolically active tissue, meaning that it burns more calories than other tissues in the body even when you’re at rest.

So the more muscle you have, the more calories your body will burn throughout the day, even when you’re just sitting around. This can help keep your weight down and improve your overall health.

Resistance training with weights is the best way to build muscle. However, you can build muscle with a rowing machine. In fact, rowing is a great full-body workout that engages several major muscle groups, including the back, shoulders, arms, abs, and glutes.

One of the main rowing machine benefits is that you are using your own bodyweight as resistance, it’s a great way to build muscle and strength regardless of your strength or fitness level.

If you are serious about building muscle, you need to focus on proper form and gradually increase the intensity of your rowing machine workouts over time.

Lose Weight

There are three primary ways to lose weight: caloric deficit, exercise, and a good diet.

1. Caloric Deficit: When you consume fewer calories than your body needs, it will use stored energy (fat) to meet its needs. This is the most common and effective way to lose weight.
2. Exercise: Exercise helps burn calories and can also help you maintain muscle mass as you lose weight. The more muscle mass you have, the higher your metabolism will be, which makes it easier to keep the weight off once you’ve lost it. Rowing machine workouts or other forms of aerobic exercise are great ways to lose weight fast.
3. Good Diet: Eating a healthy diet that includes plenty of fruits and vegetables, lean protein, and whole grains is important for maintaining a healthy weight and preventing disease.

Improve Your Cardiovascular Fitness

Heart health is one of the most important aspects of overall health, and cardiovascular fitness is key in maintaining a healthy heart.

When your heart is strong and functioning properly, it can pump more blood with less effort, which means that your body can move oxygen and nutrients to your muscles more efficiently.

This improved cardiovascular function also reduces your risk for conditions like heart disease, stroke, and obesity.

Finding a form of workout that you actually enjoy is the key to success. One of the benefits of using a rowing machine is that its fun!

Rowing Machine Workouts To Build Muscle

Rowing machines are a great workout because they work multiple muscle groups at the same time.

When you row, you’re using your leg muscles to push the rowing machine away from you, your back muscles to pull the rowing machine towards you, and your arm muscles to grip and pull the handle.

This means that you’re working your quads, hamstrings, glutes, back muscles, and arms all at the same time.

Rowing machines are also a great workout because they burn a lot of calories. In just 30 minutes on a rowing machine, you can burn 300-500 calories. And because rowing is a low-impact exercise, it’s perfect for people with joint pain or other injuries.

Now let’s take a look at three different rowing machine workouts that can help you build muscle fast.

Workout #1

Workout #1 is a HIIT (high-intensity interval training) style workout. This will be tailored to experienced lifters.

Warmup

Row at a moderate pace for five minutes or so. This should be a relaxed rowing stroke. The warmup will get your lower body and upper body warmed up and ready for the main workout.

The Workout

1. Row as hard as you can for one minute
2. Then row at a moderate pace for two minutes.
3. Repeat this cycle six times.
4. This will give you a total of twelve minutes of high-intensity rowing.

Cooldown

Row at a slow pace for 2-3 minutes. A rowing machine workout like this is intense and strenuous on the body. So it is important to take a few minutes to cool down before hopping off the rowing machine.

Workout #2

Workout #2 is a moderate intensity style workout. This will be tailored to lifters with just a few years of experience.

Warmup

To row effectively, you will want to start with a warmup. This can be as simple as five minutes of light rowing or walking on a treadmill. Once you are warm, it is time to get to work.

The Workout

1. For the medium intensity intervals, row for three minutes at a moderate pace.
2. Take one minute of rest in between each set.
3. Finally, row as hard as you can for two minutes to finish up your workout

Cooldown

Row at a slow to moderate pace for 2-5 minutes following your main workout. This will reduce your chance of injury and help get your heart rate down after your aerobic workout.

Workout #3

Workout #3 is a lower intensity style workout. This will be tailored to new lifters.

Warmup

For a beginner, a good warm-up is to row easily for five minutes. The goal here is not to burn calories, but to get your body ready for the workout. The rowing machine works the entire body so the warmup is essential.

The Workout

1. 2 minutes easy rowing
2. 1 minute medium intensity rowing
3. 1 minute hard rowing
4. Repeat for 15-20 minutes

Cooldown

Row at a slow place for 2-5 minutes. Just like in the warmup, you want to grow at a slow pace. You can also feel free to go for a quick walk or perform another low-intensity exercise to cool down properly.

How Long Should Your Rowing Machine Workout Be?

It really depends on the individual.

For a well-rounded workout, aim for 30 minutes on the rower. However, if you’re looking to specifically build muscle, you can do shorter, more intense workouts on the rower.

Try five-minute intervals with high-intensity sprints. These short bursts of energy will help to increase your muscle mass.

Add To Your Home Gym

Working out at home is great–especially for people who are short on time.

It’s very convenient to be able to work out in your own living room without having to go anywhere. And there are plenty of online resources and videos that can help you get started.

Just make sure you have the right equipment and that you’re doing the exercises correctly. Luckily, the My Fitness System trainers have already reviewed some of the best rowing machines on the market:

• LIT Method Rower
• CityRow Rowing Machines
• Aviron Rowing Machine
• Xterra Rowing Machine

The Bottom Line

So there you have it – three great rowing workouts that are sure to help you build muscle.

If you’re looking for a challenging workout that also provides a host of health benefits, the rowing machine is definitely worth giving a try.

Next time you’re in the gym, head over to the rower and see how far you can push yourself!

About Post Author

Dave Shelton

Dave founded My Fitness System to pursue his true passions of health & fitness. He has dedicated his life to studying exercise, general well-being, and health supplements. This site was created to share Dave’s years of experience in the fitness industry and provide quality information to the people.

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