How to combine rowing with other home workouts

Why rowing complements other workouts

Rowing stands out as an exceptionally balanced exercise that works nearly every major muscle group. Unlike many other cardio options that primarily target the lower body, rowing engages your legs, core, back, and arms in a coordinated sequence. This makes it an ideal foundation for a well-rounded fitness routine.

The low-impact nature of rowing means you can perform it frequently without overloading your joints. This creates the perfect opportunity to supplement with strength training, which can target specific muscle groups more intensively while the rowing provides the cardiovascular component.

Additionally, rowing helps develop both aerobic and anaerobic fitness simultaneously. The steady-state rowing builds endurance, while the power-focused strokes develop strength—particularly in the posterior chain (back, glutes, hamstrings). These benefits make rowing highly complementary to other workout modalities that might focus on different energy systems or muscle groups.

Creating a balanced weekly schedule

A well-structured weekly plan prevents overtraining while ensuring you address all fitness components. Here’s how to create an effective schedule incorporating rowing and complementary workouts:

For beginners, aim for 3-4 workout days per week with at least one rest day between rowing sessions. A sample beginner schedule might look like:

• Monday: 20 minutes steady rowing + 10 minutes basic strength exercises
• Wednesday: 15 minutes yoga + 15 minutes interval rowing
• Friday: 20 minutes rowing + 10 minutes core work
• Saturday: 30 minutes walking or light mobility work

For intermediate exercisers, increase to 4-5 sessions weekly:

• Monday: 25 minutes interval rowing + 15 minutes upper body strength
• Tuesday: 30 minutes yoga or mobility work
• Wednesday: Rest or light activity
• Thursday: 30 minutes steady rowing + 15 minutes lower body strength
• Saturday: 20 minutes high-intensity interval rowing + 20 minutes core training

Remember to listen to your body and adjust as needed. Always allow adequate recovery time between sessions that target the same muscle groups. As with any exercise programme, consult your doctor before beginning, especially if you have existing health conditions.

Best strength exercises to pair with rowing

Strength training complements rowing by targeting specific muscle groups and addressing potential imbalances. The following exercises require minimal equipment and can be easily performed at home:

Lower body exercises that enhance rowing power:

• Bodyweight squats or goblet squats (with a dumbbell or kettlebell)
• Lunges (forward, reverse, or lateral)
• Glute bridges or hip thrusts
• Calf raises

Upper body exercises to complement rowing:

• Push-ups (regular or modified on knees)
• Dumbbell rows (can use household items if needed)
• Shoulder presses
• Bicep curls and tricep dips

Core strengthening for better rowing form:

• Planks (front and side variations)
• Bird-dog exercise
• Dead bugs
• Russian twists

These exercises specifically complement the rowing movement pattern and help prevent the muscle imbalances that can develop from repetitive activity. Incorporate 2-3 strength sessions weekly, focusing on proper rowing technique rather than heavy weights or high repetitions.

How long should combination workouts last?

The optimal duration for combined workouts depends on your fitness level, goals, and available time. However, some general guidelines can help you structure effective sessions:

For time-efficient workouts, aim for a total of 30-45 minutes. This might include 20 minutes of rowing followed by 10-15 minutes of strength work. This approach is particularly effective for those with busy schedules who need to maximise their limited exercise time.

If you have more time available, you might extend to 60 minutes, with 30 minutes of rowing and 30 minutes of complementary exercises. However, quality always trumps quantity—a focused shorter session is more beneficial than a longer, less intense workout.

Consider these factors when determining workout duration:

• Recovery needs: Beginners and older adults may need more recovery time
• Exercise intensity: Higher intensity workouts can be shorter
• Training goals: Endurance goals typically require longer sessions
• Available energy: Match workout duration to your energy levels on a given day

A good approach is to start with shorter combined sessions and gradually increase duration as your fitness improves, always prioritising proper form and adequate recovery.

Rowing and yoga: the perfect match

Yoga and rowing form a particularly effective partnership. While rowing builds strength and cardiovascular fitness, yoga enhances flexibility, balance, and mindfulness—creating a truly comprehensive fitness approach.

The repetitive nature of rowing can create tightness in specific areas, particularly the hips, hamstrings, and shoulders. Regular yoga practice helps counteract this tightness, improving range of motion and potentially enhancing rowing performance.

These yoga poses are especially beneficial for rowers:

• Low lunge (addresses hip flexor tightness)
• Downward dog (stretches hamstrings and calves)
• Child’s pose (releases back tension)
• Thread the needle (opens shoulders and upper back)
• Seated forward fold (lengthens hamstrings)
• Cat-cow (improves spinal mobility)

Consider incorporating a 10-15 minute yoga session after rowing, or dedicate entire days to yoga practice as active recovery. The mindfulness aspect of yoga also complements the rhythmic, meditative quality of rowing, making this combination particularly satisfying for many exercisers.

Overcoming space and equipment limitations

Limited space needn’t restrict your workout variety. With creative planning, you can maintain a diverse exercise routine even in compact living areas:

Make the most of multipurpose equipment like resistance bands, which take up minimal space yet offer versatile strength training options. A single adjustable dumbbell or kettlebell can also provide numerous exercise possibilities without requiring significant storage space.

For bodyweight exercises, clear a space just large enough for a yoga mat. This small footprint is sufficient for planks, push-ups, squats, and most yoga poses. Furniture can double as exercise equipment—a sturdy chair works for tricep dips, step-ups, or elevated push-ups.

Consider these space-efficient workout combinations:

• 10 minutes rowing + circuit training with resistance bands
• Alternating 3 minutes rowing with bodyweight exercise intervals
• Short, intense rowing intervals followed by standing strength exercises

Remember that effective exercise doesn’t require elaborate setups. Simple, consistent routines using minimal equipment can yield excellent results when performed regularly with proper form and adequate intensity.

Sample combination workout routines

These ready-to-use templates combine rowing with complementary exercises to create efficient, balanced workouts:

15-Minute Quick Workout (ideal for busy days):

1. 5 minutes rowing: moderate pace warm-up
2. 5 minutes circuit: 30 seconds each of squats, push-ups, plank, lunges, and mountain climbers
3. 5 minutes rowing: alternating 30 seconds hard/30 seconds easy

30-Minute Balanced Session:

1. 5 minutes rowing: gradual warm-up
2. 15 minutes strength circuit: 3 rounds of 10 squats, 10 rows with resistance band, 10 push-ups, 30-second plank
3. 10 minutes rowing intervals: 1 minute hard effort, 1 minute recovery (5 rounds)

45-Minute Complete Workout:

1. 10 minutes rowing: progressive warm-up
2. 20 minutes strength training: 3 sets of 12 goblet squats, 12 dumbbell rows, 12 shoulder presses, 12 lunges per leg
3. 10 minutes rowing: steady state at moderate intensity
4. 5 minutes yoga-based stretching: child’s pose, downward dog, seated forward fold

These templates can be adapted based on your fitness level by adjusting the intensity, repetitions, or exercise selection. Always warm up properly and cool down after your workouts to prevent injury and promote recovery.

Tracking progress across different workouts

Monitoring your improvement across various exercise modalities helps maintain motivation and ensures you’re making progress toward your goals. While tracking methods may differ between rowing and other exercises, several approaches can help you maintain a comprehensive view of your fitness journey.

For rowing specifically, track metrics such as:

• Distance covered in a set time
• Time taken to row a specific distance
• Average power output
• Stroke rate and consistency

For strength exercises, record:

• Repetitions completed
• Weight used (if applicable)
• Number of sets
• Recovery time needed between sets

Many fitness apps allow you to track multiple workout types in one place, providing a unified view of your progress. Alternatively, a simple notebook or spreadsheet can be equally effective.

Expect progress to occur at different rates across various exercises. You might see rapid improvement in rowing endurance while strength gains come more gradually. This is normal and reflects how your body adapts to different types of training stimuli.

Set realistic expectations—noticeable improvements typically emerge after 4-6 weeks of consistent training, though some benefits like improved mood and energy may appear much sooner.

At RP3 Rowing, we understand the importance of tracking performance metrics to enhance your training experience. Our dynamic rowing machines are designed to provide realistic feedback while complementing your other workout modalities, creating a comprehensive home fitness solution that grows with you as you progress on your wellness journey. Understanding the science of rowing can help you optimize your workouts and achieve better results over time.

If you’re interested in learning more about the benefits of rowing, reach out to our team of experts today.