Strength and Conditioning Program for Beginner Rowers

A solid strength training and conditioning program for beginner rowers is important in order to get the most from your workouts. Strength training for rowers is essential, because although rowing exercises most muscle groups, it doesn’t work the chest, shoulders or triceps to much extent. Also, alongside aerobic activity, strength training is a part of an overall plan for total fitness.

The muscles used in rowing are mainly the quadriceps, hamstrings, glutes, and the pulling muscles of the upper body, the back, biceps and rear deltoids. To prevent any muscle imbalances, training with pushing exercises should be mixed in with your workouts. Pushups, bench presses, and dumbbell presses develops strength in the pectorals, triceps, and front deltoids.

An overall strength training program used in conjunction with aerobic training (indoor rowing) can develop a stronger and fitter rower. Even as a novice rower, you should make time for both components of fitness.