Will a Rowing Machine Get Rid of Cellulite?

Cellulite is dimpled skin, most often on the thighs, hips and buttocks. It is common and harmless. Rowing will not guarantee it disappears, and nor will any other exercise.

What cellulite is

Cellulite is a normal variation in how fat and connective tissue sit under the skin. Many people have it, whatever their weight or fitness, and it is more common in women. Genetics, hormones, age and body composition may all play a part. There is no proven exercise that removes it. Be wary of products or programmes that promise to, including gadgets, creams and wraps sold alongside rowing machines.

If a skin change looks different, painful or new, speak to your GP rather than assuming it is cellulite.

What rowing can do

Rowing is a whole-body exercise that works the legs, glutes, back and arms. Regular training can help you build strength and fitness, and, with a balanced diet, may help with weight management. Some people find that stronger muscles change how their body looks and feels. That is not the same as removing cellulite, and results vary a lot from person to person. We would not tell you to expect a particular change.

Rowing is also low impact, so it is easy to repeat several times a week. See what rowing does to your body and will rowing machines build muscle.

A sensible rowing routine

If you want to row for general fitness and body composition, here is a simple week to start with. Adjust it to your level.

Day	Session	Effort
1	20 to 30 minutes steady	Comfortable, RPE 3 to 4
2	Rest or walk
3	Intervals: 6 x 2 minutes, 1 minute easy between	RPE 6 to 7
4	Strength work (squats, lunges, rows)
5	30 minutes steady	RPE 4
6 and 7	Rest or easy activity

• Row steadily 2 to 3 times a week. Start with 20 to 30 minutes at a comfortable pace and add a few minutes each week. See first month on the erg.
• Add some intervals. One interval session a week adds variety. See rowing machine interval training.
• Use your legs. Sit tall and drive through the legs. See how to use a rowing machine.
• Add strength work. Squats, deadlifts and lunges complement rowing. See strength training for rowing and glute exercises for rowing.

Setting up for the best stroke

Strap your feet in so the strap crosses the widest part of your foot, and sit with your shins roughly vertical at the catch. Push first with your legs, then swing the body back, then draw the handle to your lower ribs. A smooth, controlled stroke works your legs and glutes better than a fast one. Our common rowing technique faults page helps you spot problems early.

Other things that matter

• Diet. A balanced diet supports training and general health. Avoid crash diets, which tend to backfire and are not recommended.
• Hydration. Drinking enough is good for how you feel in training. We would not make claims about its effect on skin.
• Sleep and stress. Both affect how you feel and recover.
• Patience. Changes in body shape take weeks and months, and differ between people.

Be realistic

Row because it makes you fitter and stronger, not because it will erase a harmless skin feature. Take progress measures that you can control, such as the distance you can row in 30 minutes, your 500 m pace, or how many sessions you completed this month. Those numbers go up when you train consistently, and they are more reliable than the mirror.

If you want your training to be structured, our training plans offer a progressive route. If a skin change worries you, ask your GP.