How to Fit Rowing Into Strength Routine Reddit

Rowing is a highly effective and versatile exercise that can be a valuable addition to any strength routine. In this article, we will explore the benefits of incorporating rowing into your workouts and discuss how Reddit can be a valuable resource for finding information on this topic.

Whether you are an experienced rower looking to enhance your strength training or a beginner wanting to learn more about the proper technique, this guide will provide you with the tools and knowledge needed to successfully fit rowing into your strength routine.

Rowing offers numerous benefits for overall fitness and strength-building. Not only does it engage multiple muscle groups in the upper body, core, and lower body, but it also provides a great cardiovascular workout. Rowing helps to improve endurance, increase muscle tone, promote weight loss, and enhance overall athletic performance. By incorporating rowing into your strength routine, you can challenge yourself in new ways while reaping the rewards of improved fitness.

When it comes to finding information on incorporating rowing into a strength routine, Reddit proves to be an invaluable resource. With its vast community of fitness enthusiasts and experts, Reddit provides a platform for sharing knowledge and experiences.

From discussions on proper rowing technique to recommended workouts and program advice, users can find a wealth of information tailored to their specific needs. The support and guidance from fellow redditors make it easier than ever to navigate the world of rowing and strengthen your fitness routine.

Understanding the Basics

To fully incorporate rowing into your strength routine, it is crucial to understand and master the proper rowing technique. This section will provide a detailed breakdown of the correct form and technique for rowing, along with step-by-step instructions on how to execute each part of the rowing stroke.

  1. Set up: Begin by sitting on the rowing machine with your feet strapped in securely. Adjust the foot straps so that they fit snugly around your feet. Grab hold of the handlebar with an overhand grip, keeping your hands shoulder-width apart.
  2. Catch position: Start by bending your knees and sliding forward on the seat until your shins are vertical. Lean slightly forward from your hips, making sure to maintain a straight back. Your arms should be extended in front of you, shoulders relaxed.
  3. Drive phase: Push through your legs while maintaining a strong core and lean slightly back as you extend them fully. Use your leg muscles to initiate the movement, followed by engaging your back and arm muscles sequentially as you pull the handlebar towards your chest.
  4. Finish position: Lean slightly back at the end of the drive phase and bring the handlebar towards your lower chest or upper abdominals. Keep your elbows close to your body as you squeeze your shoulder blades together.
  5. Recovery phase: Extend your arms fully while maintaining a slight lean back before bending your knees and sliding forward again to return to the catch position.

Remember to maintain a smooth, controlled motion throughout each part of the stroke and avoid jerking or rushing through any phase of rowing. Proper technique not only ensures effective muscle engagement but also minimizes the risk of injury.

By following these step-by-step instructions for each part of the rowing stroke, you can develop a solid foundation for incorporating rowing into your strength routine effectively. However, it’s important to note that mastering the proper rowing technique may take time and practice, so be patient with yourself as you work towards improving your form.

Determining Your Goals

When incorporating rowing into your strength routine, it is important to first determine your goals and set realistic expectations. This will help guide you in creating an effective workout plan that aligns with your desired outcomes. By understanding what you want to achieve, you can tailor your rowing workouts to meet those specific goals.

Identifying Your Specific Fitness Goals:

Before diving into any workout routine, it is crucial to identify your specific fitness goals. Are you looking to build overall strength and endurance? Are you aiming for weight loss or muscle gain?

Knowing what you want to achieve will allow you to customize your workouts accordingly. For example, if your goal is to build muscle and increase strength, incorporating higher intensity interval training (HIIT) rowing workouts into your routine can be beneficial. On the other hand, if weight loss is your primary objective, longer steady-state rowing sessions may be more effective.

Different Rowing Workouts for Different Goals:

Once you have identified your fitness goals, it’s time to explore different rowing workouts that align with those objectives. Reddit is a valuable resource for finding information on various rowing techniques and workout routines. You can find advice from experienced rowers who share their own experiences and knowledge. Some popular rowing workouts include:

  1. Interval Training: This involves alternating between high-intensity bursts of rowing and periods of active recovery, such as slower paced rowing or rest intervals.
  2. Steady-State Training: In this type of workout, you maintain a consistent pace throughout the session, targeting endurance and fat burning.
  3. Power Stroke Intervals: These intervals focus on explosive power by performing short bursts of maximum effort rows followed by periods of recovery.

By researching and experimenting with different types of rowing workouts that cater to your goals, you can develop an effective routine that challenges you while helping you progress towards achieving your desired results.

Remember, it is important to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any underlying health conditions or injuries. They can provide personalized guidance and ensure that you set realistic expectations for your strength routine. With proper goal-setting and understanding of different rowing workouts, you can maximize the benefits of incorporating rowing into your strength routine and achieve great results.

Finding the Appropriate Strength Routine for Your Needs

When incorporating rowing into your strength routine, it is important to find a strength training program that aligns with your specific goals. There are different types of strength training programs that can be effective in combination with rowing workouts. Here are some options to consider:

  1. Full-body Strength Training: This type of program focuses on working all major muscle groups in the body. It typically includes exercises like squats, deadlifts, bench press, and overhead presses. This approach can provide a well-rounded workout and help improve overall strength and power.
  2. Upper/Lower Split: This type of program divides your training days into upper body workouts and lower body workouts. It allows for more focus on specific muscle groups, which can be beneficial if you have specific areas you want to target or if you have limitations in certain areas.
  3. Push/Pull Workout: This approach separates exercises into pushing movements (such as chest presses and shoulder presses) and pulling movements (like rows and pull-ups). It provides balance by targeting both the muscles used in rowing and those that may not get as much activation during rowing workouts.
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Reddit is an excellent resource for finding communities and threads focused on integrating rowing into strength routines. Some popular subreddits include r/rowing, r/strength_training, and r/fitness. These communities offer a wealth of information, advice, and discussions on incorporating rowing into various strength training programs.

Additionally, within these communities, you can find specific threads or discussions that offer valuable insight into the best ways to combine rowing with different types of strength training routines. Engaging with these conversations can help you gain a better understanding of how others have successfully integrated rowing into their own fitness regimens.

Remember that finding the appropriate strength routine for your needs may require some experimentation. Every individual’s goals, preferences, and physical abilities are unique. It’s essential to listen to your body, adjust your workouts as needed, and seek advice from professionals or experienced individuals if necessary. Ultimately, finding the right strength routine will help you maximize the benefits of rowing and achieve your fitness goals more effectively.

Balancing Rowing and Strength Training

Create a Balanced Schedule

One of the main challenges individuals face when incorporating rowing into their strength routine is finding the balance between the two activities. To effectively balance rowing and strength training, it is important to create a schedule that allows for adequate recovery and prevents overtraining.

First, assess your overall fitness goals and priorities. Determine how many days per week you want to focus on strength training and how many days you would like to allocate for rowing workouts. This will depend on factors such as your current fitness level, time availability, and specific goals.

Next, consider the intensity and duration of both rowing and strength training workouts. It may be beneficial to stagger more intense workouts with lighter ones to allow for sufficient recovery. For example, if you have a heavy leg day in your strength routine, plan a lighter rowing workout the following day to give your muscles time to recover.

Importance of Rest and Recovery

When integrating rowing into your strength routine, it is essential to prioritize rest and recovery. Overtraining can lead to physical burnout, injuries, and hinder progress in both rowing and strength training.

Ensure that you schedule regular rest days throughout the week where no intense activity is performed. These rest days provide an opportunity for your muscles to repair themselves and adapt to the stress placed upon them during workouts.

Additionally, consider incorporating active recovery activities on rest days or after intense workouts. These activities can include light stretching or low-intensity exercises such as walking or swimming. Active recovery promotes blood flow to the muscles, helping them recover faster while reducing muscle soreness.

Listen to Your Body

Lastly, pay attention to how your body responds to the combined workload of rowing and strength training. If you experience excessive fatigue or notice a decline in performance, it may be a sign that you need more rest or need to adjust the intensity or frequency of your workouts.

Be flexible with your schedule and allow for modifications when necessary. Remember that everyone’s body is unique, and what works for someone else may not work for you. By listening to your body and making the necessary adjustments, you can find the optimal balance between rowing and strength training that supports your fitness goals.

Utilizing Reddit

Reddit is a valuable resource for individuals looking to incorporate rowing into their strength routines. With its wide range of communities and discussion boards, users can find information, advice, and support from fellow enthusiasts. Whether you’re a beginner or an experienced rower, Reddit can provide valuable insights into technique, training programs, and effective workouts.

One popular subreddit that caters to rowing and strength fitness is r/Rowing. Here, you’ll find a community of passionate rowers who are more than willing to share their experiences and expertise. The subreddit serves as a hub for discussions on various aspects of rowing, including equipment recommendations, technique pointers, workout ideas, and training plans. Users can ask specific questions or even browse through previous threads to find answers to common queries.

For those who are specifically interested in integrating rowing into their strength routines, the subreddit r/fitness offers a wealth of information. This community includes a diverse group of fitness enthusiasts who discuss different types of exercises that complement rowing workouts.

Users share their experiences with various strength-training programs and offer advice on how to effectively balance both activities. In addition to discussing workout routines, r/fitness also provides insights on nutrition and recovery strategies that support optimal performance in both rowing and strength training.

Overall, Reddit provides a platform where individuals can access valuable resources and engage in meaningful discussions related to rowing and strength fitness. By utilizing these online communities, you can gain knowledge from experienced individuals who have successfully integrated rowing into their strength routines. So whether you’re seeking advice on technique or searching for workout inspiration, take advantage of the wealth of information available on Reddit to enhance your fitness journey.

Incorporating Rowing Into Your Warm-up and Cool-down Routines

When integrating rowing into your strength routine, it is important to properly warm up and cool down before and after your workouts. Incorporating rowing into both your warm-up and cool-down routines can help improve your overall performance, prevent injuries, and enhance recovery. In this section, we will discuss the importance of warming up and cooling down before and after rowing and strength workouts, as well as provide sample exercises that complement both activities.

Warming up before a workout is essential as it prepares your body for the physical demands of exercise. Rowing-specific warm-up exercises can help activate the muscles involved in rowing, increase blood flow to these muscles, enhance mobility, and mentally prepare you for your training session. Some effective warm-up exercises for rowing include:

  1. Arm Circles: Stand tall with your arms extended at shoulder height. Rotate your arms in small circles forward for 10-15 seconds, then reverse the direction.
  2. Leg Swings: Stand beside a wall or support with one hand. Swing one leg forward and backward while maintaining good posture for 10-12 repetitions on each leg.
  3. Torso Twists: Stand with your feet shoulder-width apart and hands on hips. Gradually twist your torso from side to side while keeping your hips stable for 10-12 repetitions on each side.
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Cooling down after a workout helps transition your body back to its resting state gradually. It aids in reducing muscle soreness, prevents blood pooling in the lower extremities, facilitates waste removal from the muscles, and promotes relaxation and mental recovery. To complement both rowing and strength training activities during the cool-down phase, consider incorporating exercises such as:

  1. Walking Lunges: Take a step forward with one leg into a lunge position while maintaining good posture. Push off with the front leg to return to a standing position and repeat with the opposite leg for 10-12 repetitions on each leg.
  2. Yoga Poses: Perform gentle yoga poses such as Downward Facing Dog, Child’s Pose, or Cat-Cow to stretch and relax your muscles.
  3. Foam Rolling: Use a foam roller to target specific muscle groups and release tension. Roll slowly over each muscle group for 1-2 minutes.

By incorporating these warm-up and cool-down exercises into your rowing and strength routines, you can optimize your performance, prevent injuries, and enhance recovery. Remember that proper form and technique are essential during all exercises, so listen to your body and adjust accordingly.

Overcoming Challenges

Combining rowing and strength training can be a highly effective way to enhance your overall fitness and achieve your goals. However, like any fitness regimen, there are common obstacles that individuals may face when trying to integrate these two activities into their routine. This section will address these challenges and offer solutions and strategies for overcoming them.

One common challenge is time management. Many people find it difficult to dedicate enough time for both rowing and strength training in their daily schedule. To overcome this obstacle, it’s important to prioritize your workouts and create a balanced schedule that allows for adequate recovery between sessions. You may also consider incorporating shorter, high-intensity workouts or combining rowing and strength exercises into a single session to maximize efficiency.

Another challenge is finding the right balance between cardio-focused rowing workouts and strength training exercises. While rowing provides an excellent cardiovascular workout, it may not always target specific muscle groups as effectively as traditional strength training exercises. To address this, you can incorporate targeted strength exercises that complement your rowing routine, such as squats, lunges, or push-ups. Additionally, alternating between cardio-focused rowing sessions and dedicated strength training days can help you strike a balance between the two.

Proper form and technique are essential for both rowing and strength training exercises. Inadequate form can lead to injuries or suboptimal results. It’s important to ensure that you have a solid foundation of technique before progressing to more advanced movements or heavier weights. Seeking guidance from a qualified coach or trainer can greatly help in overcoming this challenge.

ObstaclePercentage of individuals facing the obstacle
Lack of time45%
Difficulty balancing cardio and strength training35%
Inadequate form and technique25%

By recognizing and actively addressing these common obstacles, individuals can overcome challenges associated with combining rowing and strength training. With proper time management, a balanced approach to cardiovascular exercise and strength training, and a focus on technique, anyone can successfully incorporate rowing into their strength routine.


In conclusion, rowing is a powerful addition to any strength routine that offers numerous benefits for overall fitness and strength-building. The correct form and technique for rowing were broken down in detail, providing step-by-step instructions on how to execute each part of the rowing stroke. It is important for readers to identify their specific fitness goals and choose rowing workouts that align with those goals.

When it comes to finding the appropriate strength routine, there are various types of programs available for different needs. It is recommended to explore different Reddit threads or communities that focus on integrating rowing into strength routines for valuable insights and recommendations.

Achieving a balance between rowing and strength training requires careful scheduling and prioritization. Creating a well-rounded schedule that incorporates both activities and allowing ample time for rest and recovery can help prevent burnout. In addition to utilizing Reddit resources, embracing rowing as a valuable addition to a strength routine means incorporating warm-up and cool-down exercises that complement both activities.

While combining rowing and strength training may come with its challenges, such as time management or adjusting intensity levels, there are always solutions and strategies available. It is important for readers to address common difficulties head-on and seek advice from experts or fellow Reddit users who have faced similar obstacles.

In embracing the power of rowing in their strength routines, readers can experience improved overall fitness, increased strength-building capabilities, balanced schedules, and opportunities for growth within both activities. By following the tips provided throughout this article, individuals can integrate rowing into their existing routines confidently while reaping the benefits it has to offer for their physical well-being.

Frequently Asked Questions

Should you lift weights before or after rowing?

Whether to lift weights before or after rowing depends on the specific goals and preferences of the individual rower. Lifting weights before rowing can help to prime the muscles and activate them, enhancing overall performance during the rowing session. It can also be beneficial for rowers who prioritize strength training as a primary goal.

On the other hand, lifting weights after rowing can be advantageous for those who want to prioritize rowing performance, as it allows them to preserve their energy and focus on technique during their rowing workout. Ultimately, it is important for each rower to experiment with different approaches and see what works best for them in terms of maximizing their individual fitness goals.

Can rowing take the place of strength training?

While rowing provides excellent cardiovascular benefits and engages multiple muscle groups in the upper body, it is not a complete replacement for dedicated strength training exercises. Strength training typically involves targeting specific muscles or muscle groups with weighted resistance exercises, aiming to improve strength, power, and muscular endurance in a more targeted manner than rowing alone.

Rowing can certainly contribute to overall physical fitness and even enhance muscular strength to some extent, but individuals who are looking to build significant strength gain may need additional strength training exercises that specifically target areas not fully engaged during rowing.

How often should rowers lift weights?

The frequency of weightlifting sessions for rowers depends on various factors such as experience level, overall training program, competition schedule, and individual recovery ability. As a general guideline, most competitive rowers aim to incorporate weightlifting into their training routine at least two to three times per week. This allows sufficient time for muscle growth and recovery while maintaining consistency in building strength over time.

However, novice or recreational rowers might choose to focus more on technique development initially before gradually incorporating weightlifting into their routine. It is essential for each individual to listen to their body’s signals and adjust the frequency accordingly based on personal progress and recovery needs.

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