Indoor Rowing for Beginners

Indoor Rowing for Beginners
2 min read


If you are an indoor rowing beginner, be sure to read through this quick guide to get started with the basics.

Why Rowing?

Indoor rowing is one of the most convenient and beneficial ways to get a high-intensity full body workout from the comfort of your own home. You can plan your rowing workouts around your lifestyle, so that you are always on track. Did you know that every stroke on Echelon’s connected Row uses 85% of your body’s muscle group? This means that a rowing machine full body workout challenges and improves both your cardio and strength, which can be useful for your overall health and for getting back into shape.

Choosing the Right Exercise Clothing and Accessories

Before you hop on your indoor rowing machine, you should make sure that you have appropriate clothing for exercise so that you are comfortable, and your movements are unrestricted. Echelon’s range of high-quality apparel are durable and versatile for all kinds of exercise. Accessories can also help to track your rowing performance such as a heart rate monitor.

Indoor Rowing Workout Plan

Goal setting and following a rowing workout plan is one of the best ways to help you hit your targets and keep you on the right track. By setting fitness goals it can keep you motivated, and they can be readjusted as your progress. Some examples of rowing goals you could set include:

  • Row for 20 minutes three times a week.
  • Increase strokes per minute by 5 strokes before the end of the month.

The Echelon United Membership has classes for all fitness levels and can help you to begin your journey, no matter what you want to achieve. With classes including the “Beginner Row” series, “Endurance Row”, “Power Row”, and more, there is a rowing class for everyone, regardless of whether you’re a rowing beginner or an expert rower.

Setting up your Echelon Row

Your Echelon indoor rowing machine has adjustable foot plates and resistance controls. You should adjust the foot plates to your foot size. You can familiarize yourself with the adjustable features and controls by watching the video below so that you are performing properly:



Starting Rowing

Once you have setup your Echelon Smart Rowing Machine and activated your membership, it is important to ensure that you are safe and performing to the best of your ability. When starting rowing, or any kind of exercise, warming up, learning the correct form, maintaining a good rowing technique, and cooling down is essential in preventing injury. The indoor rowing technique can be trickier than it first appears, involving multiple movements and necessary positioning.

Start by sitting at the front of the seat and sit up tall. Do not hunch over. Pull the handlebars straight into the center of your chest, make sure that they are not too close to your neck or your stomach. Hinge back from your hips, then extend your arms and hinge forward. Push through the balls of your feet and repeat the movement.

Echelon’s world-class instructors provide thorough instructions so you can build your confidence in your technique workouts. The “Newbie” challenge will teach you the fundamentals and technique so that you are fully prepared.