Is It Better to Be Leaner or Stronger for Rowing?

Neither, on its own. Rowing rewards the ability to produce a lot of sustained power. That usually means a combination of strength, aerobic fitness and good technique, rather than a particular body shape. Here is how the question plays out in practice, and what to train.

Power wins

A boat moves faster when rowers produce more power over the race. Strong, fit athletes with large muscles and big aerobic engines tend to do well. This is why open-weight crews are often tall and powerful. See the pros and cons of height in rowing.

On a standard erg, the score depends on absolute power, so a bigger athlete often has an advantage. A worked comparison: holding a 2:00 split needs about 203 watts, whatever your size. A heavier rower who can produce that power more easily will feel less strained than a lighter rower producing the same figure. Many events include weight classes or age and weight adjustments to make comparison fairer.

Where leanness matters

Body weight matters more in two situations:

• Lightweight rowing. Lightweight categories have weight limits. The limits for crews and individuals differ by sex.
• Boat speed. In a boat, every kilogram of crew weight is carried through the water, so power relative to weight matters.

Even so, being lean is not the same as being fast. A rower who loses muscle or fitness to reach a lower number will generally get slower. The idea that leaner always means faster because of “less drag” oversimplifies things. The lean rower still has to make power.

Take care with weight

Chasing a lower weight can affect energy, mood, health and recovery. Do not crash diet or use extreme methods. If a weight class is your goal, work with a coach and a qualified professional such as a GP or dietitian. If you are a club rower, your time is better spent on fitness and technique. If you notice changes in mood, energy or your relationship with food, speak to your GP.

Strength and endurance in practice

It helps to separate what each type of fitness does:

Quality	What it gives you	How to train it
Aerobic fitness	Lets you hold a high pace for minutes or hours	Steady rowing, intervals
Strength	Lets you apply more force per stroke	Squats, deadlifts, rows
Technique	Makes sure power moves the boat	Drills, coaching, video
Body composition	Affects power-to-weight, matters most in lightweight events	Balanced diet, consistent training

Notice that body composition comes last. For most rowers it follows from the other three.

What to train

For most rowers, the best plan is:

• Build your aerobic base. Most of your rowing should be steady and easy. See engine building for rowing.
• Build strength. Squats, deadlifts and pulling movements make you more powerful. See strength training for rowing and can squatting help you row faster.
• Fuel yourself. You need enough food to train and recover. See your diet and rowing machine performance.
• Work on technique. Efficient technique gets more out of the power you have.

A simple week might have three rowing sessions, two strength sessions and a rest day or two, with the rowing mostly easy and one session of intervals.

Strength and size questions

Many people worry that lifting will make them heavy or slow. For most club rowers, a sensible programme builds strength without much extra weight, and the strength shows up as faster erg scores. If your goal is a specific weight class, plan the training with a coach so the two goals do not clash. See will rowing make me bulky.

See how to get an Olympic rower’s body for more on what elite rowers’ physiques look like, and how they got there.

So which one?

Aim to become a fitter, stronger, more efficient rower. Let your body composition follow from consistent training and good habits. If you are unsure about your goals, ask your coach. Our training plans are a good place to start.