Strength Training for Rowing

Lifting weights will not replace rowing practice, but it can make each stroke more powerful and help protect you from injury. It is general information; if you have an injury or health condition, check with a GP or physio, and consider coaching for the big lifts.

What strength does for rowing

Rowing power is built from force and speed: how hard you can push the legs, and how quickly. Strength training raises the force side. A stronger rower can produce more power at the same stroke rate, which is why the best competitive rowers lift as well as row. Strength also helps posture: strong trunk and back muscles hold your position through a long piece.

It is not a substitute for aerobic fitness, though. Most of the time in a 2k or longer is aerobic, so keep your rowing volume as the foundation and treat the gym as an addition. See engine building for rowing for how that base is built.

Genetics play a part in how strong anyone can become, but everybody improves with consistent training. Muscle size and strength are related but not the same: heavy, lower-rep work develops strength with less muscle growth than higher-rep bodybuilding-style work. For most rowers, moderate muscle gain is a side effect, not a problem.

The key lifts

Choose movements that train the whole chain from feet to hands.

Lift	What it trains	Notes
Squat (back, front or goblet)	Quads, glutes, trunk	Mimics the leg drive. Goblet squats are a good start.
Deadlift or Romanian deadlift	Glutes, hamstrings, back	The hip hinge is the same pattern as the catch.
Bent-over or chest-supported row	Lats, upper back	Pulling strength. Chest-supported is kinder on the lower back.
Lat pulldown or pull-up	Lats, arms	Vertical pulling.
Overhead or shoulder press	Shoulders, triceps	Shoulder strength and stability.
Bench press or push-up	Chest, shoulders, triceps	Balances all the pulling.
Planks, side planks, dead bugs	Trunk	Holds the stroke together.
Lunges or step-ups	Single-leg strength	Corrects left-right differences.

A few notes on getting the technique right. Keep a flat, strong back on squats and deadlifts and do not round to reach the weight. Do not bounce the bar off your chest in the bench press. Avoid yanking dumbbells in rows. If in doubt, drop the weight and film yourself.

Sit-ups and crunches are common but not essential. Planks and similar trunk exercises mimic what the trunk does in rowing: resisting movement, not flexing.

Reps, sets and loading

Different goals call for different rep ranges.

Goal	Reps per set	Sets	Rest
Learning a lift	10 to 15, light	2 to 3	1 minute
General strength	6 to 10	3	1.5 to 2 minutes
Maximum strength	3 to 6	3 to 5	2 to 3 minutes
Explosive power	3 to 5 fast reps, light to moderate weight	3 to 4	2 minutes

Beginners should start with 10 to 15 repetitions and light loads, and stay away from failure. A set of 6 should leave you with a couple of reps in the tank, not shaking. Add weight when you can complete all sets with tidy form, and keep jumps small.

Scheduling around rowing

Two sessions a week is enough for most. A sample week:

Day	Session
Monday	Gym A: squat, row, press, plank
Tuesday	Easy row
Wednesday	Interval row
Thursday	Gym B: deadlift, pulldown, lunge, side plank
Friday	Easy row or rest
Saturday	Long steady row
Sunday	Rest

Keep heavy leg days away from hard intervals when you can. If you have to double up, row first for technique-focused work only, or lift first and keep the row easy. Never do a very long row straight before heavy squats or deadlifts, since tired technique is how injuries happen.

Don’t neglect mobility

Tight hips, hamstrings and thoracic spine stop you from sitting into a good catch. Spend five minutes on hip flexor stretches, hamstring work and thoracic rotations after sessions. See flexibility for rowers and bodyweight exercises to help you row better.

Strong tendons and joints respond slowly. Build gradually, and give yourself weeks to adjust to new exercises.

Alternatives to the gym

You can build strength with resistance bands, kettlebells or bodyweight if you prefer. See how to row with resistance bands and rowing exercises without a rowing machine. The best programme is the one you can repeat.

Progress and review

Record your lifts and your rowing results. Every six to eight weeks, repeat a test such as a 2k or 5k, and see if your power has improved. See how to do a 2k erg test. Most people notice strength gains within a few weeks of consistent training, though the rate varies a great deal.

If your rowing gets worse, you may be doing too much. Take an easier week, lighten the lifts and check your sleep and food.

For wider reading, see weightlifting and rowing and how to row faster.