Rowing for Beginners: What You Need to Know

Rowing for beginners comes down to three things you need to know: the stroke order (legs, body, arms), a steady rate of 18 to 24 strokes per minute, and a first session of about 20 minutes. You can start on an indoor rower with no club and no experience, and you can move onto the water later through a club.

What you need on the erg

An indoor rower (erg) is the simplest way in. You need the machine, trainers or bare feet depending on the footplate, and close-fitting kit that won’t catch on the seat. If you are buying, start with the best rowing machine for beginners.

The parts that matter most are:

Part	What it does	What to do
Flywheel and damper	On an air rower, the damper sets how much air reaches the flywheel	Set 3 to 5, the range Concept2 recommends for most workouts
Handle	Your connection to the machine	Hold it in the fingers, overhand, thumb wrapped loosely
Footplates and straps	Hold your feet in place	Cross the strap over the widest part of your foot
Seat and rail	Let you slide	Keep the rail clean so the seat runs smoothly
Monitor	Shows your split (time per 500m), stroke rate, distance and time	Watch rate first, split later

A higher damper number does not mean a better workout. It just makes the stroke feel heavier, like a heavier boat. Concept2’s damper guidance says 10 is rarely, if ever, recommended. Our guide to drag factor explains the number behind the lever. On a PM5, choose More Options, then Display Drag Factor, then row for a few seconds to see it.

What you need on the water

Clubs supply boats and oars. You will want close-fitting kit that won’t catch the seat, plus spare layers. Our list of essential rowing equipment for beginners has more. British Rowing’s Go Row finder takes your postcode and shows nearby clubs, and many offer learn-to-row courses.

The stroke

The stroke has four parts, and you cycle through them continuously.

1. Catch. Knees bent, shins near vertical, arms straight, body leaning slightly forward from the hips.
2. Drive. Push with the legs first. As the legs straighten, swing the body back from the hips, then draw the handle to your lower ribs.
3. Finish. Legs flat, body leaning back slightly, hands at the lower ribs, shoulders relaxed, wrists flat.
4. Recovery. Reverse the order: arms away first, then body forward from the hips, then the knees bend and the seat slides forward.

Remember it as legs, body, arms on the way back, then arms, body, legs on the way forward. Concept2’s technique guide shows each position. It also advises against pulling hard until the fundamentals feel comfortable.

The recovery should last about twice as long as the drive. At 20 strokes per minute, one stroke takes 3 seconds, so that is 1 second driving and 2 seconds recovering.

Four faults and quick fixes

Fault	What it looks like	Fix
Pulling too early	Arms bend at the start of the drive	Keep arms straight until the handle passes the knees
Rounding the back	Slumped shoulders at the catch	Sit tall, reach from the hips
Shooting the slide	Seat runs ahead of the hands	Keep your back set so the first push moves the handle
Rushing the recovery	Seat slams forward	Count 1 on the drive, 2 on the recovery

Five ways to improve your rowing posture has more. A simple drill: row with legs only for 10 strokes, then legs and body for 10, then the full stroke for 10.

Key terms

• Split: time to cover 500m.
• Stroke rate: strokes per minute (spm).
• Drag factor: the measured resistance on an erg.
• Catch and finish: the start and end of the drive.
• Bow and stern: the front and rear of the boat. The stroke seat is nearest the stern and sets the rhythm.
• Starboard and port: the right and left sides when facing the direction of travel.
• Coxswain (cox): the person who steers and calls instructions in some boats.
• Feather: turning the oar so the blade is flat to the water on the recovery.

More in top rowing terms.

Your first session

Step	Time	What to do
Warm-up	5 minutes	Easy rowing, building slowly
Technique	5 minutes	Legs only, then legs and body, then the full stroke
Steady rowing	5 to 10 minutes	Rate 18 to 22, comfortable effort
Cool-down	3 minutes	Very easy rowing, then a stretch

That is 18 to 23 minutes in total. Row 2 or 3 times in your first week, and add time before intensity. If you have a health condition or haven’t exercised for a while, check with your GP. Our first month on the erg sets out the next 4 weeks, and our free rowing resources include a training log to record them.

Why people stick with it

Regular exercise is associated with better mood and sleep for many people. Keeping the stroke smooth takes concentration, which gives your mind a break from other worries, and crew rowing adds a social side. See how rowing can improve mood and well-being.

Next steps

Pick a training plan once 20 minutes feels comfortable, and look for a local club if you want to get on the water.