Have you ever bargained with yourself mid-row?

“Just 15 more minutes and I can quit.”

“I’ll do 20 minutes today and make up the rest tomorrow.”

“If I can just get to 5,000 meters, that’s good enough.”

Most rowers don’t stop training because rowing doesn’t work.

They stop because indoor rowing demands serious mental stamina: long stretches of steady work, minimal feedback, and a lot of time alone with your thoughts and a monitor displaying numbers.

If this sounds familiar, you’re not alone. And the solution isn’t more willpower or tougher training plans.

It’s changing the experience itself.

Virtual fitness and virtual reality rowing don’t change the work you do. They change the experience of doing it, and that’s a more meaningful distinction than you might think.

What “Virtual Fitness” Actually Means for Rowers

When we talk about virtual fitness, we’re not talking about gimmicks or shortcuts. We mean exercise environments that go beyond a static screen and basic metrics.

Think immersive visuals, optional social presence, structured routes or environments, and sometimes shared or synchronous sessions with other rowers.

Needless to say, virtual fitness platforms don’t do your workouts for you.  

You still produce watts. You still manage technique. You still work just as hard.

What changes is the mental load you bear during the session. For solo rowers especially, that shift matters more than you might think.

My Experience

Let me be upfront: EXR asked me to write this article and compensated me for my time. The opinions here are entirely my own, though, and I only write about things I’d actually recommend to my coaching clients or use myself.

I’ll be honest. When I first tried virtual rowing, I was skeptical. I’ve been rowing for years. I know what works. Why would I need a virtual environment?

But after two weeks of testing it, I noticed something interesting: I wasn’t negotiating with myself anymore about whether to start. I just…started.

I found myself:

• Skipping fewer sessions
• Starting workouts faster without the usual mental prep time
• Feeling like time passed more quickly during steady rows
• Actually looking forward to getting on the erg

In short, the EXR app removed a few of the mental barriers that can make erg sessions feel like effort before they even start.

So if you’ve been struggling with consistency lately, keep reading.

Research Review: Why virtual fitness can make you actually want to row 

This isn’t about motivation in the vague sense. It’s about how workouts feel while you’re doing them, and that’s one of the strongest predictors of whether you’ll do them again.

It’s common in rowing circles to refer to workouts on the machine as being torture, as if that should always be the goal.

I talk all the time about how there is value in being willing to push yourself to an intensity that really challenges you but, especially for those who struggle to work out at all, there might be even more value in enjoying the ride.

1) Enjoyment and immersion reduce perceived effort

A 2025 systematic review of virtual fitness and active video games in older adults found consistent increases in enjoyment and satisfaction — even when participants were doing the same physical work as they otherwise would.

Key idea: If a workout feels better while it’s happening, you are more likely to repeat it. That’s the fundamental behavior change mechanism here.

It’s common in rowing circles to refer to workouts on the machine as being torture, as if that should always be the goal.

2) Immersive rowing environments can support performance and enjoyment

In a study published in Psychology of Sport and Exercise, researchers had rowers train in a virtual reality environment and found both performance and enjoyment increased, especially when they had a virtual teammate with them.

Although the study sample was modest and skewed young, this aligns with broader psychology research on social facilitation — the idea that the presence of others (even virtual) can help people work harder and feel better when they’re doing it.

For rowers missing teammates or group energy, this can be surprisingly impactful.

3) Social presence supports motivation and physical activity

A study published in Physical Activity and Health looked at users on virtual fitness platforms and found that awareness of social presence — even asynchronous or minimal social visibility — was associated with higher motivation and self-reported physical activity levels.

Note: This doesn’t mean you must train with people to improve, but it does mean that environments where you feel connected — even lightly — can make training more engaging.

If you’ve been training solo for years, this might be the missing piece you didn’t know you needed.

4) Older adults respond well to interactive, immersive exercise

The same 2025 JMIR Aging review I mentioned earlier demonstrates that older adults (a category that, academically speaking, overlaps significantly with midlife rowers) tend to report higher satisfaction with active video game formats than they expect, even when the physical demands are equivalent to traditional exercise.

This challenges the stereotype that immersive or virtual exercise is “only for younger people.” In fact, many midlife and older adults prefer environments that reduce monotony and provide context or feedback.

This matters if you’re in your 40s, 50s, or beyond. You’re not training because you have to—you’re training because you choose to. And when time is limited, workouts that feel efficient, worthwhile, and engaging become more valuable.

Why Rowers Over 40 Are Crushing It With Virtual Reality Training

If you’re in your 40s or 50s (or beyond), you’re probably not training because you must. You’re training because you choose to—and when time is limited, workouts that feel efficient, worthwhile, and engaging become more valuable.

Virtual reality rowing doesn’t change the work. It changes the experience of executing that work—and that’s often the unsung barrier to consistency.

Here’s what I’ve noticed with my coaching clients in this age group:

• The issue typically isn’t fitness. They know how to work hard. They’ve been athletes for years.
• The issue is sustainability. Finding ways to stay consistent when life is full, when recovery takes longer, and when boring workouts feel even more boring than they used to.

Virtual fitness addresses that specific problem without requiring you to work harder or add more training volume. You just show up more reliably because the experience is better.

What virtual fitness doesn’t do (and why the distinction matters)

Let’s be clear:

Virtual fitness does not:

• replace sound programming
• override recovery deficits
• magically generate motivation from thin air
  

But it can:

• make starting easier
• reduce perceived boredom
• provide context and feedback that improve enjoyment
• help workouts feel shorter mentally without reducing effectiveness

FAQ: Virtual Reality Rowing & Virtual Fitness

Virtual rowing workout plans for beginners — do they work?

Beginner plans that emphasize consistency and simple progression work best — whether they are delivered via a screen or a paper training log.

What makes virtual rowing environments helpful for beginners is that they:

• reduce intimidation
• provide immediate feedback
• give structure that doesn’t require constant self-management

The workouts aren’t easier. They’re just framed in a way that makes it easier to start and finish them.

Top-rated apps for virtual rowing training — what should rowers look for?

Rather than ranking individual apps, seasoned rowers should look at:

• how closely the app integrates with rowing erg data
• whether it supports a variety of training types (steady, threshold, intervals)
• options for community or shared experiences
• low setup friction (fast pairing, seamless login, minimal waiting)

The best choice is one that makes you row more often without adding hassle.

For me, EXR does that in spades.

A simple way to try virtual fitness without overthinking it

Here’s a low-commitment experiment rowers can use to test whether virtual environments help:

Two-week trial protocol

• Keep your usual weekly volume
• Aim for 3–4 sessions per week
• Include:
  • one steady state session
  • one interval piece
  • one optional “just row” session

After two weeks, ask yourself:

• Did I show up more often?
• Did starting feel easier mentally?
• Did steady work feel less monotonous?

If the answer is “yes,” the environment may be helping.

If you’d like to try EXR, and get 15 percent off on your subscription after the 2-week trial period, sign up here and use the code UCR2 when you enter your payment method.

The bottom line

Virtual fitness doesn’t change rowing physiology. It changes the experience of the training environment — and that experience matters.

Same erg.
Same work.
Different context.

For rowers who struggle more with consistency than capacity, that difference can be decisive.

Have you tried virtual rowing?

Did this post get your gears turning? What questions – or comments – do you have about virtual rowing or EXR specifically? Drop them in the comments, I’m all ears!

The post Virtual Fitness and Indoor Rowing: How Virtual Reality Rowing Can Help You Train More Consistently appeared first on UCanRow2.

You know the drill. You walk into the gym on a cool day feeling chilly, but you also know that five minutes into your warmup, you’ll be peeling off layers faster than a snowman in a sauna.

And if menopause is in play for you as well, you can add the wild card of hot flashes that can hit at any moment, turning layering from mere workout comfort into a survival strategy.

Menopause or not, getting your layering strategy right isn’t just about comfort. It’s about setting yourself up to finish your workout feeling strong instead of distracted by being too hot, too cold, or too frustrated with clothes that aren’t working with your body or your workout.

Why Your Workout Clothes for the Gym Matter More Than You Think

Temperature control during exercise is more than just a matter of comfort. It’s a performance issue. 

When you’re too cold, your muscles are stiff and you’re at higher risk for injury. When you’re too hot, your body works overtime to cool itself down, wasting energy that could go towards your actual training.

For women in menopause, this challenge gets even more complicated. The same hormonal changes that bring on hot flashes also affect how your body regulates temperature during exercise. 

And if you’re an indoor rower, you’re facing an even greater challenge. You’re sitting in one spot while working intensely, generating a ton of heat through full-body effort without having the airflow you would if you were outside. 

Or getting off the seat to air out your backside!

The solution is having a system that lets you adapt throughout your workout.

The Best Workout Clothes for the Gym: A Three-Layer System

Layer 1: Base Layer (Moisture-Wicking Foundation)

Your base layer sits against your skin and moves moisture away from your body. This means technical fabrics—polyester, nylon, or merino wool blends—not cotton. Cotton absorbs moisture and stays wet, making you feel clammy and cold.

Your base layer includes your sports bra and workout top. Look for moisture-wicking fabric and enough support for your workout intensity. The fit should be snug without restricting movement.

Layer 2: Mid Layer (Your Temperature Insurance)

This is where most of your decision-making happens. Your mid layer should provide warmth when you need it and come off easily when you don’t.

Look for:

• Zip vs. Pullover: Full or quarter-zip gives more temperature control
• Length: For rowing, avoid anything that hangs too loosely or too low. Hip-length or just slightly longer is about as far as you want to go. Otherwise, you risk getting your clothes caught in the seat rollers and getting damaged
• Weight: Lightweight fleece is ideal for indoor workouts

A good fleece is perfect for the mid layer. It’s warm enough for before and after your workout, but not so heavy that you overheat.

The key: It needs to be easy to take off and stash. If it’s a pain to remove, you’ll either wear it too long or skip it entirely.

Layer 3: Outer Layer (Protection When Needed)

For most indoor workouts, you won’t need this once you’re inside. But a lightweight windbreaker or jacket helps for cold weather walks to the gym. The key is packability—something you can stuff in your gym bag.

Managing Your Layers Throughout Your Workout

Pre-Workout: Staying Warm Without Overheating

Keep your outer layer on until you’re inside, then stash it before your warmup. Keep your mid-layer for the first few minutes of warmup, but be ready to remove it quickly. Once your body temperature starts rising, it rises fast.

Pro tip: If you run cold, do a slightly longer warmup in just your base layer. You want to be starting to break a sweat by the end of your warmup.  Five extra minutes of movement warms you up as well as an extra layer.

During Workout: Managing Temperature

Once you’re into the main workout, you should be down to your base layer. This is especially true for rowing—high metabolic heat production means your clothing shouldn’t impair sweat evaporation. Keep a towel nearby for between intervals.

Post-Workout: Preventing the Chill

After exercise, your thermoregulatory responses continue working as your body returns to baseline. You’re damp with sweat, your blood vessels are dilated—you’re losing heat fast.

Re-layer immediately. Within a minute or two of finishing your cool-down, throw on your mid layer. A quality fleece provides immediate warmth and is comfortable even when you’re slightly damp.

If you’re heading outside, add your outer layer. Keep a dry base layer in your gym bag for cold weather—changing into a dry shirt before adding layers makes a huge difference.

Rowing-Specific Tips and Fabric Choices

The Challenge of Rowing: Unlike running or cycling, rowing keeps you stationary while you work intensely. You heat up fast without the cooling benefit of moving through air. Start conservatively with layers—you can always add, but overheating is miserable.

Keep a towel on the floor next to your machine for wiping hands and face. Some facilities run cold, others hot. Err on the side of layers you can remove.

Fabric Matters: Stick with moisture-wicking materials like spandex, polyester, or merino wool blends. These pull moisture away and allow evaporation. Avoid cotton—it absorbs moisture, gets heavy when wet, and makes you cold and clammy.

Look for breathable fabrics with mesh panels. Many performance fabrics include antimicrobial treatments that resist odor—useful for heavy sweating.

Building Your Workout Clothes for the Gym Wardrobe

You don’t need a massive wardrobe of workout clothes for the gym—just the right pieces:

Base Layers (2-3 options): Enough to rotate between workouts. Mix of tanks, short-sleeves, and 1-2 long-sleeves for colder months.

Mid Layers (2-3 pieces): One lightweight option, one slightly warmer. A quality fleece should be in this lineup—versatile for pre-workout, cooldown, and casual errands.

Outer Layers (1-2 options): One light windbreaker or jacket for cold weather walks.

Quick Tips and Common Mistakes

Avoid These Mistakes:

• Wearing too much at the start (you’ll heat up fast)
• Forgetting layers for after (you’ll freeze)
• Choosing restrictive clothing (movement comes first)
• Not accounting for your facility’s temperature patterns

For Success:

• Keep extra layers in your car or gym bag
• Check the weather before you leave
• Consider workout intensity when choosing layers
• Test new combinations during easier workouts

The Bottom Line

There’s no single perfect set of workout clothes for the gym that works for everyone. Your perfect combination depends on your body, your facility, the weather, and your workout intensity.

That’s exactly why having a smart layering system matters. It gives you options and flexibility to adapt as conditions change—whether external (temperature, humidity) or internal (your body’s thermoregulation, hot flashes).

Small adjustments—adding a layer, removing a layer, choosing the right fabric—make huge differences in how you feel during and after your workout.

Pay attention. Experiment. Make notes about what works and what doesn’t. When you find that combination that makes you feel comfortable and ready to crush your workout? Lean into it.

What’s your go-to layering combo? Drop a comment below!

Frequently Asked Questions

What should I wear for my rowing workouts? Keep it simple: moisture-wicking base layer (sports bra and fitted top), leggings or fitted shorts, and athletic shoes with flat soles. Bring a mid-layer (like a lightweight fleece) for before and after. Skip the cotton if you’re going to sweat a lot and not be able to change soon after your workout.

How do I know if I’m overdressed for my workout? If you’re uncomfortably hot within the first 5 minutes of your warmup, you’re likely wearing too much. You should feel slightly cool at the start and comfortably warm (not hot) once you’re moving.

What’s the best fabric for hot flashes during workouts? Look for moisture-wicking, breathable fabrics like polyester or nylon. These help manage both sweat and hot flashes by allowing heat and moisture to escape quickly.

Should I change clothes immediately after my workout? Not necessarily, but you should re-layer immediately to prevent post-workout chills. If you’re staying in the gym area or heading straight home, adding your mid-layer over your sweaty base layer is fine. If you’ll be outside for a while, consider changing into a dry base layer first.

Related Articles

• Crush the gym with a rowing workout warmup
• The Best Workout for Menopause: And How Rowing Fits In
• Exercise Snacks: Easily Stay Fit in a Busy World

The post Workout Clothes for the Gym: Smart Layering for Active Athletes appeared first on UCanRow2.

Let me start with a confession that might surprise you: Even as a rowing instructor who owns a rowing company, I don’t look forward to long erg sessions.  

I know, I know. It sounds ridiculous coming from someone who teaches rowing and certifies rowing instructors for a living, but here we are.

I think it’s a holdover from my Concept2 World Erg Challenge days, when I would routinely crank out 1 million meters in a single month. That’s roughly 33,000 meters per day, which translates to 3-4 hours of daily rowing. 

After that experience, the thought of settling in for a long, solo session on the erg makes me want to find any excuse to do literally anything else.

So when EXR rowing asked me to test their indoor rowing app and share my honest thoughts, I knew exactly when I’d put it to the ultimate test: during one of those longer row days when motivation is hardest to find and boredom hits fastest.

If this app could make those sessions bearable—or better yet, actually enjoyable—then it might be on to something special.

Getting Started With the EXR Rowing App: Surprisingly Simple

The first thing that impressed me about EXR was how ridiculously easy it was to get started. A few clicks on my phone, and I was up and running on my Concept2 PM5 monitor. Even better? It automatically connects to your Concept2 online logbook.

Those meters matter, baby, and having them log automatically is absolutely key for me these days. Green check number one.

Now, I’ll be honest: I’m not always a fan of the more cartoony interfaces you see in fitness apps. I got bored pretty quickly with Zwift for biking, for example. All those bright colors and animated characters felt more distracting than motivating. So I was a little skeptical about what EXR would feel like once I actually started rowing.

But from the first session, this felt different. The interface was engaging without being overwhelming, and I could tell right away that I’d be able to focus on my workout while still enjoying the visual elements.

I just didn’t realize how much fun those visual elements would turn out to be.

When Virtual Became Real

A few days into testing EXR, I was about halfway through a 10k row—one of those longer distances that typically has me watching the meters tick by painfully slowly. I was settling into that familiar rhythm of boredom when something unexpected happened.

Through my AirPods, I started hearing this strange sound getting closer and closer. At first, I couldn’t figure out what it was. The sound was building, getting louder, more distinct, but I had no idea where it was coming from.

Then I saw it on my screen: I was rowing under a railroad bridge at the exact moment a train was crossing overhead.

The timing was perfect, the sound effects were spot-on, and for a brief moment I completely forgot I was sitting on a rowing machine in my house. I was somewhere else, experiencing something completely unexpected and unrelated to the grind of accumulating meters.

That train encounter became one of my favorite things about EXR. Those completely disarming instances when something unexpected comes along. 

The more time I spent on the app, the more I found myself actually looking forward to discovering what Easter eggs might pop up along the virtual course.

And here’s what really impressed me: these fun elements never distracted from my ability to focus on my workout. I could still watch my splits, still dial in on technique, still get serious about my training. 

It wasn’t like watching TV while rowing, where you’re either focused on the show or focused on your workout, but rarely both. This felt more like rowing with a soundtrack. One that happened to include some delightful surprises.

The Real Game-Changer: You’re Not Alone Anymore

But the train moment was just the beginning. The real revelation came when I started noticing other rowers along the course.

At first, it was just fun to see them—little avatars representing real people somewhere else in the world, grinding through their own workouts. Then I started getting competitive. Passing someone felt genuinely satisfying. Getting passed? Well, that lit a little fire under me.

The best sessions were when I’d find myself in an impromptu mini-race with another rower. We’d be matching pace for a while, then one of us would push a little harder, then the other would respond. No words exchanged, no formal competition set up—just two people somewhere in the world deciding to push each other for a few hundred meters.

And suddenly, those solo sessions in my basement didn’t feel so solitary anymore.

This is huge for anyone who’s spent time rowing alone. Whether you’re in your garage, your basement, or a corner of the gym, indoor rowing can feel pretty isolating. You’re doing this incredible full-body workout by yourself, staring at a wall or a screen, with nothing but the sound of the flywheel and your own breathing for company.

EXR Rowing: Virtually Connected, Actually Doing the Work

EXR changes that completely. You’re still physically alone, but you’re virtually connected to a community of rowers who are all choosing to show up and do the work.

Some days you’re the person doing the chasing, some days you’re the one being chased. Either way, you’re not grinding through those meters alone anymore.

What made it even more immersive was the variety of courses available. One day I could row the actual World Rowing Championship course in Bled, Slovenia, feeling like I was competing on the same water where Olympic dreams are made and broken.

Another day I might tackle the iconic Head of the Charles course. But then EXR would surprise me with something completely different—virtual worlds that don’t exist anywhere in reality, or long tunnels with sound effects that made me feel like I was rowing through some futuristic underground waterway.

Each environment felt distinct and purposeful, not just different wallpaper for the same experience.

Why This Matters for Rowers Over 40

If you’re reading this, chances are you’re someone who takes your rowing seriously, or would like to. You might be in your 40s or 50s, maybe dealing with a busier schedule than you had in your younger years, but you’re still committed to staying strong and competitive, even if it’s just with yourself. 

You know that indoor rowing is an incredible workout—low impact, full body, scalable to any fitness level—but you also know how mind-numbing those longer sessions can be.

Here’s the thing about rowing at home or in the gym: you’re missing something that on-water rowers take for granted. The camaraderie. The shared suffering. The way a crew naturally pushes each other to dig deeper when things get tough.

When you’re training solo on an erg, you lose all of that. You’re just you, the machine, and whatever entertainment you can cobble together to get through the meters. Some people can do it with music, others need Netflix. But even then, you’re essentially enduring your workout rather than truly engaging with it.

EXR solves this in a way I didn’t expect.

It’s not trying to be a game that happens to involve exercise. It’s built specifically for people who understand rowing, who appreciate the sport, and who want to feel connected to a larger community of rowers without having to join a club or find a team.

The accountability factor is real, too. When you can see other rowers on the course, when you know people might notice if you suddenly disappear mid-workout, when you’re tracking progress that feels social rather than purely personal, it changes how you show up.

You’re not just accountable to yourself anymore. You’re part of something bigger.

The Verdict: Time Well Spent

After testing EXR during some of my longest training sessions, I can honestly say it gave me a new lease on endurance-rowing life.

Those 10k sessions that used to feel like a slog? I actually found myself looking forward to them. (Did I just say that??? Yes, yes I did!)

The app delivers on its core promise: it makes solo rowing feel less solitary. Whether you’re motivated by the unexpected discoveries along virtual courses, the friendly competition with other rowers, or simply the variety of environments to explore, EXR gives you reasons to stay engaged beyond just watching your split times.

What I Would Change About the EXR Rowing App

Is EXR perfect? No app is.

I’d love to see them add an easy way to interact with other rowers during sessions for starters. And I sometimes found the connection between my rowing machine and the app a little wonky to get started.

But what EXR has built is already impressive and, more importantly, effective at solving the real problem: making indoor rowing workouts something you want to do rather than something you have to endure.

This is especially valuable if you:

• Train primarily on your own (garage, basement, or gym)
• Sometimes struggle with motivation during longer sessions
• Miss the community aspect of rowing
• Want variety in your training environment
• Appreciate quality course design and attention to detail

Full disclosure: EXR provided me with access to test their app, but these thoughts are entirely my own. 

Ready to give it a try? You can download EXR and test it for free for 14 days. Plus, you can get a 15 percent discount on your subscription with code “UCR2”.

Whether you’re grinding through winter training or just looking to add some spark to your indoor sessions, EXR might be exactly what your rowing routine has been missing.

What’s your experience with indoor rowing apps? Have you tried EXR or something similar? Let me know in the comments – I’d love to hear what’s working for other rowers.

The post App Review: EXR Rowing appeared first on UCanRow2.

Home Exercise No Equipment: Build Strength With What You Already Have

Don’t let the equipment hurdle stall your progress: Build serious strength with household items

You can’t scroll the Internet or flip through a magazine article about menopause or aging today without seeing someone extolling the virtues of strength training. 

And they’re right. 

As the saying goes, cardio adds years to your life, but strength training adds life to your years. 

It helps you maintain and build muscle, supports bone density, keeps your metabolism firing, and helps you keep looking amazing in your jeans. 

What’s not to love? 

Well, some people would say the cost and complication of putting together the right equipment to actually do the strength training at home, some would say.

I’m here to tell you: Particularly when you’re just starting out, there’s no need to make things complicated. You can put together what you need for strength training at home with no equipment from regular household items. 

No extra expense or effort required! 

Read on for the details:

No Home Exercise Equipment? No Problem: Your Muscles Don’t Have Eyes!

As much as the manufacturers of fancy gym equipment would like to convince you otherwise, your muscles respond to resistance and effort, not brand names. 

Meaning, they respond and grow when they are asked to move something they perceive as heavy. And as long as they’re asked to move progressively heavier things over time, you will continue to get stronger.

So if strength training is on your fitness agenda, take this as your permission to start now with what you have available. 

That’s true whether you’re new to strength training, returning after a break, or working on your fitness while at the same time navigating menopause. 

Building strength, especially as we get older, is too important to set aside until you have the “right” equipment. 

And it’s not necessary. You can start today!

The Best Home Exercise Equipment You Already Own

Before you spend a dime, take a look around your house. You probably already have everything you need to get started. 

For example:

• Backpacks (perfect for adjustable weight, fill it with books or other heavy things)
• Gallon jugs (water, milk jugs filled with water/sand)
• Laundry detergent bottles
• Soup cans/canned goods
• Books (for step-ups, added weight)
• Stairs, chairs, walls
• Your own body weight

You can get started – and go for a while – with a pair of light, medium, and heavy weights. That could look like soup cans > quart or half-gallon milk jugs filled to the desired weight > gallon jugs or detergent bottles filled to the desired weight.

No weight bench? No problem. A couch, bed, or kitchen counter does the trick.

Making Your Home Workout It Progressive (Because That’s What Matters)

The key to effective strength training isn’t fancy equipment—it’s progressive overload. Your muscles need to be challenged a little more over time to keep getting stronger, and household items make this surprisingly easy to achieve.

Here’s how to do it:

Start with what feels manageable. Maybe that’s a backpack with just a few books, or gallon jugs filled halfway with water. 

As you get stronger, simply add more books to the backpack or fill those jugs completely. You can even graduate to filling them with sand for extra weight. 

For lighter weights, grab a couple of cans. They don’t even have to be the same weight necessarily. Start with one in each hand, then move to larger cans or hold multiple cans together.

But adding weight isn’t the only way to progress. 

You can increase your reps, slow down your movements (try a 3-second lowering phase on your squats), or hold positions longer. Even changing your grip or stance creates new challenges for your muscles.

This approach works whether you’re just starting strength training at home no equipment or you’re an experienced lifter adapting to a home workout. 

Your muscles respond to effort and progressive challenge, not the price tag on your equipment.

How to Know If You’re Working Hard Enough

Whether you’re at home or at the gym, and regardless of what equipment you’re using, the important thing is to challenge your muscles to work a bit beyond where they feel comfortable.

How can you know that? The last few repetitions should feel challenging, but you can still do them with good form.

I tell my rowing + strength students that if they can smile through every rep, the weight’s not challenging enough to create a change. 

Strength Training Exercises You Can Do Right Now

Here are some practical exercises using common household items that target all major muscle groups. No gym membership required, no waiting for equipment delivery. Just grab what you have and get moving.

Upper Body:

• Backpack rows: Load up a strong backpack with books, hold the straps, and row it toward your chest while hinging at the hips
• Jug presses: Press gallon jugs overhead or out from your chest for shoulder and arm strength
• Can curls: Those soup cans make perfect bicep curl weights. Progress to larger cans as you get stronger or move your arms farther away from your body

Lower Body:

• Backpack squats: Wear that loaded backpack (or hold it in front) and squat down like you’re sitting in a chair
• Jug lunges: Hold gallon jugs at your sides while stepping into lunges
• Stair step-ups: Use your stairs as a step platform, adding books to carry for extra challenge

Core:

• Book holds: Hold heavy books at arm’s length or overhead to challenge your core stability
• Jug carries: Farmer’s walks with gallon jugs work your entire core while improving grip strength

Full Body:

• Backpack thrusters: Combine a squat with an overhead press using your loaded backpack
• Jug swings: Use a heavy detergent bottle for kettlebell-style swings

These home exercise no equipment options work beautifully alongside rowing sessions. 

If you’re already rowing regularly, these strength exercises fill in the gaps, targeting muscles that complement your rowing stroke and building the functional strength that makes everyday activities easier.

Why This Matters for Women Over 50 (And Everyone Else)

Strength training becomes even more critical as we age, and waiting for the “perfect” setup means missing out on vital benefits that your body needs right now.

Here’s what happens if you wait: After menopause, women lose muscle mass at an accelerated rate, up to 8 percent per decade if we don’t actively fight it. Bone density also takes a hit without the stimulus of resistance training. 

This isn’t about vanity; it’s about maintaining the strength to carry groceries, climb stairs, and live independently for decades to come.

The beauty of strength training at home no equipment is that you can start protecting your future self today. Functional movements like squats with a backpack or step-ups on your stairs directly translate to real-life activities. 

You’re not just building muscle; you’re rehearsing the movements that keep you capable and confident.

Postponing your fitness until you get a gym membership or the perfect home gym setup means your muscles are getting weaker while you plan. But combining household item strength training with cardiovascular exercise like rowing creates a powerhouse combination for healthy aging. 

Rowing builds cardiovascular endurance and works your major muscle groups, while targeted strength work with household items fills in the gaps and addresses specific weaknesses.

The sooner you start, the more you bank for your future. Your 70-year-old self will thank your current self for every soup can curl and backpack squat you do today.

Your No-Excuses Action Plan

Ready to get started? Here’s your simple first step: pick one exercise and one household item, and commit to doing it twice this week.

Don’t overthink it. Grab a backpack, load it with some books, and do 10 squats. That’s it. Success builds on success, and small wins create the momentum for bigger changes.

For your first month, aim for 2-3 exercises, 2-3 times per week. Focus on form over weight; It’s way better to groove the correct movement pattern than to . Start with 8-12 reps of each exercise, and when that feels easy, add more weight or more reps.

A simple home exercise no equipment progression might look like:

• Week 1-2: Backpack squats, jug presses, book holds
• Week 3-4: Add more books to the backpack, try single-arm jug presses, increase hold times
• Month 2: Add new exercises, increase frequency, or combine movements

When should you consider “upgrading” to actual dumbbells or kettlebells? 

Once you’ve been consistent for 2-3 months and your household items are maxed out, that’s when it makes sense to invest in actual equipment.

But you don’t need to break the bank. Check Facebook Marketplace, Craigslist, or local resale or buy-nothing groups for used dumbbells and kettlebells. Garage sales are goldmines for fitness equipment that people bought with good intentions but barely used.

Even basic adjustable dumbbells from discount stores will serve you well once you’ve proven the habit sticks.

The Bottom Line: Start Where You Are

Your future strong self doesn’t care what equipment you started with—she just cares that you started.

Remember: your muscles don’t have eyes. They can’t tell the difference between an expensive dumbbell and a gallon jug filled with water. They only know resistance, effort, and progressive challenge.

The sustainable approach beats perfection every time. Building the habit of regular strength training matters more than having the “right” equipment. You can always upgrade your gear later, but you can’t get back the time you spend waiting for the perfect setup.

Start with what you have, where you are, as you are. Your soup cans are ready when you are. Your backpack is waiting to be loaded. Your stairs aren’t going anywhere. The only thing missing is your decision to begin.

Equipment can come later. Strength starts now.

What household item are you going to try first? Drop a comment and let me know—I love hearing about creative equipment substitutions!

The post Build Strength With What You Already Have appeared first on UCanRow2.

How to Train for Outdoor Adventure: The Indoor Training Secret

Are you signed up for a charity walk, and now it’s got you both excited and nervous? Or maybe you’ve upped the ante and signed up for your first marathon or half-marathon run. What about that bucket-list hiking adventure you’ve been putting off for “someday,” like the Camino de Santiago, the Appalachian Trail, or the Pacific Crest Trail?

Long or short, you can’t just jump into goals like these. Part of the challenge, and part of the fun, is the training. But the best preparation involves more than just performing the activity itself. 

Take hiking training and outdoor adventure training: Most people think they just need to log miles outside. That’s undoubtedly true, but adding indoor training can get you farther than just spending hours and hours walking around a track or your neighborhood.

In fact, it might just be a secret weapon.  

I’ve seen firsthand how the right approach to how to train for outdoor adventure can be the difference between struggling through your goal and absolutely crushing it.

The Power of Indoor Training for Outdoor Adventures

Recently, I got a message that absolutely made my day. One of my indoor rowing students reached out from Spain, where she was hiking the famous Camino de Santiago.

On her toughest days, when her legs were screaming and the trail seemed endless, she told me heard my voice from our “Frisky Friday” high-intensity rowing workouts: “You can do anything for a minute!”

That mantra kept her moving forward, minute by minute, step by challenging step.

“I just had to repeat it over and over, for 20 and 30 minutes at a time,” she joked.

My student’s story perfectly captures something I’ve come to understand through years of working with athletes of all ages, shapes, and sizes: indoor training – especially rowing – doesn’t just condition your body, it fortifies your mind.

Why Indoor Training Is Your Secret Weapon

Whether you’re doing Camino de Santiago training or preparing for any outdoor challenge, indoor workouts offer something you can’t get anywhere else: controlled conditions to build both physical and mental strength.

Here’s why indoor training is a game-changer for your next adventure:

Consistency You Can Count On

• No weather delays or excuses 
• Steady progress without external disruptions
• Reliable routine that builds lasting endurance 
• Perfect for those busy weeks when getting outside feels impossible

Targeted Strength and Conditioning

• Work specific muscle groups you’ll need for your adventure 
• Build functional strength that translates directly to outdoor performance 
• Practice movements that mimic your actual activity 
• Develop the core stability essential for long hikes and uneven terrain

The Cross-Training Advantage for Outdoor Adventures

One of the biggest mistakes I see in hiking training is people thinking they only need to… well, hike. But here’s what smart adventurers know: cross-training is your secret weapon for building a bulletproof body that can handle anything the trail throws at you.

Cross-training transforms your performance through:

• Injury prevention: Different activities work muscles in various ways, reducing overuse injuries
• Balanced strength: Hiking primarily works your legs—cross-training builds total-body power
• Enhanced endurance: Activities like rowing boost cardiovascular capacity beyond what walking alone can achieve
• Better recovery: Low-impact cross-training days help you bounce back faster from intense hike prep
• Mental freshness: Variety keeps training interesting and prevents burnout
• Improved stability: Different movement patterns enhance balance and proprioception for uneven terrain
• Weather backup: Indoor options ensure you never miss training due to conditions

Think about it: when you’re tackling a challenging trail, for example, you’re not just walking. You’re scrambling over rocks, maintaining balance on loose gravel, using your arms for stability, and engaging your core for hours. Cross-training prepares your entire body for these demands.

Mental Resilience Training

This is a big one. 

When you push through tough intervals or challenging strength workouts indoors, you’re building physical fitness AND mental toughness. That ability to tolerate uncomfortable situations.

Indoor training at higher intensities teaches you to push past that voice in your head that says, “I can’t do this anymore.” 

When you’re facing mile 15 of a long hike or dealing with unexpected weather, that mental resilience becomes your greatest asset.

Building Your Adventure-Ready Training Plan

So how do you actually structure your hiking training to maximize both indoor and outdoor benefits?

Start With a Strong Foundation

• Cardiovascular base: Indoor rowing, cycling, or treadmill work 
• Functional strength: Squats, lunges, step-ups, and core work
• Balance and stability: Single-leg exercises and proprioception training

Add Adventure-Specific Elements

• Incline training: Treadmill hills or stair climbing 
• Weighted carries: Simulate hiking with a pack 
• Interval training: Build the stamina for challenging sections

Don’t Forget Recovery

• Mobility work: Keep joints healthy and prevent injury 
• Sleep: Your body rebuilds and strengthens during rest 
• Nutrition: Fuel your training and recovery properly

The Right Gear Makes All the Difference

Let’s be real—having quality gear isn’t just about looking the part. It’s about comfort, safety, and actually enjoying your adventure instead of suffering through it.

Your feet are your foundation for any hiking adventure. Whether you’re walking a charity 10k or embarking on an extensive trek like the Camino de Santiago, investing in proper hiking boots is non-negotiable.

Look for boots that offer: 

• Stability on uneven surfaces 
• Durability for long distances 
• Comfort that lasts all day 
• Breathability to keep feet dry

And speaking of gear, efficient packing can make or break your adventure. 

A reliable, spacious pack or duffle bag keeps your equipment organized and accessible, so you spend less time worrying about logistics and more energy focused on the experience itself.

Your Mind Is Your Most Powerful Tool

Here’s what I’ve learned from years of coaching and from students like my Camino hiker: adventure-ready fitness is about more than just physical readiness.

It’s about developing an integrated approach that prepares your body and mind equally.

When you embrace indoor training as part of your hiking training, you’re not just building muscles—you’re building confidence. You’re proving to yourself that you can handle discomfort, push through challenges, and come out stronger on the other side.

Ready to Start Your Outdoor Adventure Training?

Your next big adventure is waiting. Whether it’s the Camino de Santiago, a challenging multi-day hike, or that charity walk you’ve been contemplating, the time to start preparing is now.

Remember: every minute you spend in indoor training is an investment in your outdoor success. Every challenging workout is building both the physical capacity and mental resilience you’ll need when things get tough.

So what’s your next big adventure? Or maybe it’s your first. Either way, tell me all about it in the comments! 

The post How to Train for Outdoor Adventure: The Indoor Training Secret appeared first on UCanRow2.

The Power Trio: The Game-Changing Workout Routine After 50

Has the workout routine that got you through your 30s and 40s stopped delivering results? You’re not alone.

As we enter our 50s, our bodies start shifting in ways that demand we shift our fitness approach, too. 

You may experience changes such as weight gain, decreased muscle mass, joint stiffness, and the onset of menopause—all of which require you to rethink your weekly workout routine.

When I hit my late 40s, my body staged what felt like a full-blown rebellion. Extra weight appeared seemingly overnight. My energy levels crashed. And don’t get me started on the joint pain that made my morning stairs feel like scaling Everest.

Sound familiar?

Here’s what you need to know: You’re not crazy if you feel like you don’t recognize your 50+ body. All the more so if menopause is in the mix. 

Your body isn’t broken—it’s just shifted to a new operating system. Once you crack the code of how best to work it, everything changes. 

Why You Need Variety in Your Workout Routine After 50

Before diving into specifics, let’s get clear on one critical point: menopause and aging don’t mean it’s time to slow down or throw in the towel. Quite the opposite! 

Midlife is the perfect time to embrace variety in your exercise regimen because your body needs different types of movement to stay healthy, energized, and resilient.

Research consistently shows the benefits of addressing different aspects of fitness (such as endurance, strength, and flexibility) to promote healthy aging. 

So why specifically walking, rowing, and strength training? Each offers distinct but complementary benefits that together create the perfect fitness foundation for women over 50.

As we age, we naturally lose about 1 percent of muscle mass every year unless we actively work to stop it. That decline can start as early as your 30s in fact! 

That’s why the sooner you can get into a consistent habit of exercising the better off you’ll be. The good news is research shows you can continue to build muscle well into your 80s, so it’s basically never too late to start.

The Power Trio: Your Secret Weapon for Midlife Vitality

If you’re hanging around here you probably already know about one of the best tools out there for fighting aging: Rowing!

Put that together with strength training and daily movement like walking and you’ve got a powerful combination to build longevity.

Pro tip: Get the right workout shoes for the job. As much as you might want to wear the same shoes for rowing and walking, for example, a thicker-soled walking shoe is not the best thing for rowing, where a thinner, flatter sole tends to work better.

Your feet truly are the foundation of any fitness routine, and the right shoes make all the difference in consistency and comfort.

Why the rowing-strength-walking trio works so brilliantly for our changing bodies:

Walking: The Daily Non-Negotiable

Many people dismiss walking as “not real exercise,” or they feel like it’s too hard to work it into their daily routine. 

That’s a shame. Its benefits are massive and you can do it cumulatively throughout the day. No need to change clothes or break a sweat.

Walking is great for:

• Reducing inflammation (which can increase during menopause)

• Boosting brain health and mood—and it’s excellent for the stress management that’s so critical in menopause

• Building bone strength and fighting osteoporosis
• Reducing arthritic joint pain 

Practical tips for hitting your step goal:

I sometimes hear from people that they have trouble getting enough steps in.

It can take some planning initially, but once you have the habit down it just becomes part of your day. 

And since this isn’t a workout, the goal is simply to accumulate as many steps as possible during the day, not to accomplish it all at once in a big chunk of time.

Here are some easy ways to add steps to your day: 

• Take a 5- to 10-minute morning walk. Bonus: That exposure to morning light can help you sleep better at night.

• Walk any time you’re on the phone. I often walk in circles around my office and can log thousands of extra steps this way).
  

• Evening walks after dinner. Known in Italy as a “passeggiata,” these are 10- or 15-minute strolls that support digestion and help lower your blood sugar after eating.
  

• When all else fails, a walking pad is a great option for getting steps in inside. 

Note: Don’t obsess over getting 10,000 steps per day. Research shows the biggest health benefits happen between 7,000-8,000 daily steps. If that’s too much too just try to add more steps wherever you can and work on building up your volume gradually.

Rowing: The Full-Body Miracle Worker

When running started to be too much for my knees, I discovered rowing—and it’s been a game-changer.

Why rowing is perfect for midlife fitness:

• Works 86% of your muscles in one smooth motion
• Delivers high-intensity results without high-impact punishment
• Improves posture (goodbye, tech neck and rounded shoulders!)
• Builds functional strength for everyday movements

Aim to get at least two to three rowing sessions in per week. You can either make your entire workout rowing, do it as a warmup or cooldown around your regular workout, or mix it with strength training.

In my Zoom rowing class, we mix more meter-focused workouts with others centered on strength training and Frisky Fridays, where we use the machine for high-intensity work. 

It’s pretty much a perfect combination.

Strength Training: The Non-Negotiable Foundation

As a rowing coach, I’m not going to tell you not to get your cardio in. Besides, it’s more important than ever for your cardiovascular health. 

But I’m also going to tell you that strength training is non-negotiable now. 

It’s the best way to preserve–and even build–muscle mass that would otherwise be lost as we age. 

Preserving or adding muscle also helps fight the weight gain that can come with age, especially if you’re dealing with menopausal weight gain!

It’s also your ticket to continuing to do all the things you love as you get older, whether that’s putting your luggage in the overhead bin on an airplane yourself, going on a bucket-list adventure, or maintaining your independence for decades to come.

How to Incorporate Strength Training Into Your Midlife Fitness Routine

• If you’re just getting started with it, two 30-minute strength training sessions a week is a great goal. If you can add a third session down the road, all the better.

• Aim to increase your weights gradually (this is known as “progressive overload”) to get the most out of your sessions. 

• Once you can do all the repetitions in your workout easily, it’s time to increase the weight. You want the last few repetitions of a set to feel hard, but still doable with proper form.

• Finally, be sure to include mobility exercises like stretching or yoga on rest days to support recovery and flexibility.

Your Ideal Weekly Workout Routine: A Practical Example

To make your fitness routine simple, sustainable, and effective, here’s a practical weekly schedule:

• Monday: Rowing (20 mins steady-state) + Upper Body Strength Training (30 mins)
• Tuesday: Brisk Walking (30-60 mins)
• Wednesday: Rowing Intervals (30 mins) + Lower Body Strength Training (30 mins)
• Thursday: Gentle Walk + Yoga or Mobility Work (20-40 mins)
• Friday: Moderate Rowing Session (20 mins) + Full-Body Strength Circuit (30 mins)
• Saturday: Longer Walk or Outdoor Adventure (60 mins+)
• Sunday: Rest Day or Gentle Walk

Feel free to adapt this based on your energy levels, life responsibilities, and recovery needs.

Embracing Your New Midlife Fitness Routine

It’s completely normal if this feels like a shift—because it is! But it’s a shift toward something even better: a weekly workout routine designed specifically for the unique needs of fitness for 50-year-olds.

Rather than chasing unrealistic standards or punishing routines, this balanced, adaptable approach keeps you energized, strong, and ready to embrace all midlife has to offer.

Your Homework:

Take a moment today to schedule your walking, rowing, and strength sessions into your calendar. Prioritize them like appointments with yourself—you deserve that level of commitment.

And remember, comfortable gear helps. Start by making sure your feet feel great for all the activities by getting the right workout shoes. You’ve earned it!

Let me know what questions you have in the comments. Here’s to feeling strong, confident, and vibrant at every age!

The post The Power Trio: The Game-Changing Workout Routine After 50 appeared first on UCanRow2.

Updated Feb. 24, 2025

Menopause Protein: What Active Women Need to Know

I recently asked my Instagram followers what they most wanted help navigating in menopause:

– Fitness
– Sleep
– Stress management
– Nutrition, specifically protein

The responses were crystal clear: The overwhelming answer was help figuring out how much protein they actually need to eat, and ideas of where to get it from that actually taste good and are doable.

So if you’ve been wondering any of these things as you try to stay fit and strong in menopause (especially if you love rowing!), you’re in the right place. 

I get questions like these all the time:

• How much protein do women in menopause need (and do you REALLY need to eat a gram of protein for every pound of your bodyweight??)
• When is the best time to have it?
• What are some options to get it in that AREN’T protein powder or chicken breast?
• What options are there for us vegetarians?
• And does my level of protein have anything to do with it feeling so much harder to hold on to muscle now?
  
  
  

Let’s dive into what you need to know about protein during this important transition.

[Want personalized guidance to optimize your nutrition during menopause? I help active women create sustainable eating strategies that support their goals, weight loss included. Book a free consultation call to learn more.]

[Ready to take control of your menopause journey? Sign up for my free Menopause Memo newsletter for weekly tips and strategies!]

Why Protein Becomes Even More Critical In Menopause and Beyond 

Protein plays a crucial role during menopause because it helps address several key changes that occur during this transition:

First, protein is essential for maintaining muscle mass, which naturally declines during menopause due to hormonal changes. This muscle preservation is important not just for strength, but also for metabolism and bone health (So lift those weights!)

Second, adequate protein intake can help with weight management during menopause by increasing satiety and supporting lean body mass. This is particularly important since metabolic changes during menopause can make weight management more challenging.

Third, protein is crucial for bone health – alongside calcium and vitamin D. During menopause, women experience accelerated bone loss due to declining estrogen levels, making protein’s role in bone maintenance even more important.

Finally, protein can help stabilize blood sugar levels, which is beneficial during menopause when insulin sensitivity often decreases.

The Winning Formula for Menopause: Protein + Training + The Right Gear

The good news? Regular exercise—especially strength training, agility work, and full-body cardio like rowing—combined with adequate protein intake can help combat these changes.

But to train effectively, having the right gear matters too. Whether you’re lifting weights, hitting the rowing machine, or getting in some high-intensity work, comfortable, supportive workout clothing can make a big difference.

For workouts that involve strength training, plyometrics, and cardio, a track suit that adapts to temperature changes can help you move freely and stay comfortable. Pairing it with a moisture-wicking sports bra ensures you stay cool and dry through every movement.

When you’re fueling your body with the right nutrients and training with the right support—both physically and with great gear—you set yourself up for success in menopause and beyond.

How Much Menopause Protein Do You Really Need?

Here’s what many women don’t realize: Research suggests that your protein needs actually increase during menopause, even as calorie needs sometimes decrease. 

This creates a perfect storm where getting enough protein becomes both more important and more challenging.

The standard recommended daily allowance (RDA) for protein isn’t enough for active women in menopause. While the RDA suggests 0.36 grams per pound of body weight, research indicates that women in menopause need significantly more – between 0.54 and 0.9 grams per pound of body weight, especially if you’re active.

For example, if you weigh 150 pounds and row regularly, aim for at least 81-135 grams of protein daily. This might sound like a lot, but spreading it throughout the day makes it manageable.

Here’s an easy way to make sure you get enough in: Aim to get at least 25 grams of protein per meal and 10-15 grams per snack to hit a target of 100 grams of protein per day. That’s a palm-sized portion of meat or tofu or a cup of cottage cheese or Greek yogurt, for example.

PRO TIP: Start your day with at least 25-30 grams of protein (more if you can manage it) at breakfast to energize your day and beat late morning cravings. 

Start your day strong: Add Greek yogurt, cottage cheese, or protein powder to your breakfast. Try combining plain Greek yogurt with berries and nuts for a protein-packed parfait, or blend a scoop of protein powder into your morning smoothie with banana and spinach. Even simple additions like having a side dish of yogurt or cottage cheese with your eggs can boost protein significantly.

[Want personalized guidance on nutrition, exercise, sleep, and more to make your menopause journey easier? Join the waitlist for our Ready, Set, Soar program, designed specifically for women ready to thrive during this transition.]

Practical Ways to Get More Protein

Getting enough protein doesn’t have to be complicated. Here are some strategies that work especially well for active women, including my 1:1 coaching clients:

Post-row/workout recovery: Pack a protein-rich snack in your gym bag. Bonus points if you can get it in within about 45 minutes of finishing your workout. Some portable options my clients love:

• Protein shake mixed with water or milk
  • Cottage cheese mixed with cinnamon or salsa
  • Tuna packet with crackers
  • Greek yogurt with granola
  • Protein bar (look for ones with at least 15g protein and minimal added sugars)

Smart snacking: Keep protein-rich options readily available throughout your day:

• Stock your fridge with string cheese and turkey roll-ups
  • Try frozen edamame – you can eat it as-is at room temperature, or warm it up
  • Prepare hummus with veggies for the week
  • Keep a protein bar at work for an afternoon boost

Meal prep for success: Batch cook your favorite protein sources on weekends:

• Grill extra chicken breasts
  • Brown ground turkey
  • Cook a pot of quinoa or lentils
  • Prepare overnight oats with protein powder

For longer rowing sessions, especially those lasting over an hour, proper fueling becomes crucial. Consider having a small protein-carb combination snack before your workout (like half a banana with a tablespoon of almond butter), and don’t forget your post-row recovery nutrition. Your muscles are most receptive to protein within that 45-minute window after training.

Frequently Asked Questions About Protein and Menopause

How Much Protein in Perimenopause?

Yes, your protein needs increase during menopause due to hormonal changes that affect muscle maintenance and bone density.

How much protein does a postmenopausal woman need?

Our protein needs go up in post-menopause. We don’t process it as well as we get older, and our risk for osteoporosis and sarcopenia increase on top of it.  Given all of that, postmenopausal people should aim for the higher end of the 0.54-0.9 grams per pound of body weight range, especially if they’re staying active through activities like rowing and strength training. 

Does protein help with menopause?

Yes, protein helps significantly during menopause by maintaining muscle mass, supporting bone health, and helping with weight management. Research shows that women need increased protein during menopause – between 0.54-0.9 grams per pound of body weight daily – to combat the natural muscle and bone loss that occurs due to hormonal changes. Getting enough protein, combined with regular exercise, can help address many common menopause symptoms – including weight gain – and support overall health during this transition.

Protein-Rich Foods

Stumped for what to actually eat to fit in the protein you need? Here are some protein suggestions to get you started: 

• Greek yogurt – 1 cup has 24 grams of protein
  
• Cottage cheese – 1 cup has 25 grams of cottage cheese (so more than yogurt!) 
• Ground turkey – 4 oz has 30 grams. I brown a pound of this and keep it around to use in salads for lunch 
• Tempeh – 4 oz has 21 grams of protein (Here’s a great recipe for marinated tempeh. It’s WAY tastier than tofu (IMHO)!
  
• Protein-enriched milk and shakes – I’m loving Fairlife Core Power brand right now, especially the chocolate flavor. One bottle has 26 grams of protein and it’s delicious.  
  
• Chicken breast – 4 oz (a palm-sized portion roughly) has 30 grams of protein
• Lentils – A great plant-based option! They have 18 grams of protein per cup
• Fish – (salmon, tuna – 25-30g per 4 oz)
• Protein bars and chips – I don’t eat them every day but they’re great in a pinch, especially if you’re on the road or if you just want a bite of something sweet or salty. I like Quest bars because they have a lot of fiber as well. Built Bars are delicious and work great if you want something more like a candy bar. Both have around 17-20 grams of protein. Quest chips have 19 grams of protein per bag.  

Taking Action: Your Next Steps

Understanding – and meeting – your protein needs is just one piece of the menopause puzzle. Combined with regular exercise like strength training and rowing, proper nutrition can help you maintain strength, energy, and vitality during this transition.

Ready to Make Menopause Your Strongest Chapter Yet?

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Evidence-based strategies for feeling your best (from nutrition to sleep to fitness)

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READY FOR A PERSONALIZED APPROACH TO A HEALTHY DIET FOR MENOPAUSE?

If you’re specifically struggling with creating a healthy diet plan for menopause, my 1:1 nutrition coaching can help. Together, we’ll develop eating strategies that support your weight goals, fuel your workouts, and help you thrive during this transition.

I only work with a few clients at a time to give them the best, most productive experience. Let’s chat. If you’re a good fit, I’d love to work with you!

BOOK YOUR FREE CALL

Questions about optimizing your health and performance in menopause? Drop them in the comments below!

The post Menopause Protein: What Active Women Need to Know appeared first on UCanRow2.

The Best Workout for Menopause

And How Rowing Fits In

What’s the Best Workout for Menopause?

Menopause brings a unique set of challenges—sleepless nights, mood swings, weight gain, and fatigue, to name a few.

And while exercise won’t magically fix all of these issues, it can help smooth the transition and make you feel stronger, more energetic, and in control of your body.

But how do you find the right workout for menopause, when aches, hormonal shifts, and lifestyle changes are also at play?

The answer might just be rowing. For women in menopause and beyond, rowing hits all the right notes—low impact, full-body, adaptable, and an excellent calorie burner. In fact, it’s the perfect cardio solution. 

Here’s why.

Why Exercise is Essential During Menopause

Exercise during menopause is about so much more than weight loss or hitting a fitness milestone. It’s about creating a routine that supports your body’s changing needs.

Regular movement can help manage weight, improve mood, strengthen bones, and boost your cardiovascular health—all essential during this life stage.

More specifically, exercise helps:

1. Manage Weight Gain: Hormonal changes during menopause often lead to weight gain, particularly around the belly. Staying active can help manage that process and support a healthy metabolism.  
2. Strengthen Bones and Build Muscle: Bone density and muscle mass both decrease with age. Regular exercise, especially when it involves strength training, is crucial to reduce the risk of osteoporosis. Adding muscle keeps our metabolic fires burning, and helps us maintain – and even build – the strength we need to keep doing all the things we want to do. 
3. Improve Mental Health: Exercise is a proven stress reliever, reducing anxiety, boosting mood, and helping with sleep regulation—common areas of concern for menopausal women.  
4. Heart Health: Cardiovascular disease risk increases during menopause, and especially once you hit postmenopause. Cardio workouts, like rowing, are one of the best ways to maintain a healthy heart and keep energy levels high.

A well-rounded fitness routine during menopause should include cardio, strength training, interval work, and balance. So, where does rowing fit in?

Why Rowing is the Perfect Cardio for Menopause

When it comes to choosing the right cardio exercise for menopause, rowing checks all the boxes: it’s low-impact, engages your entire body, adapts to your energy levels, and offers a powerful calorie burn—all while supporting posture and balance. 

Here’s why rowing stands out as the ideal cardio for this stage of life.

1. Low Impact on Joints: For many women, joint pain is a reality during menopause. Whether it’s the knees, hips, or back, high-impact workouts can exacerbate discomfort. Rowing, on the other hand, offers a gentle, smooth motion that’s easy on the joints, allowing you to get your heart rate up without the pounding of running or jumping.

2. Full-Body Engagement: Unlike some forms of cardio that target specific muscle groups, rowing works your entire body – 86 percent of your muscles on every stroke. When you row you engage your legs, core, back, arms, and more. It’s a balanced workout that improves strength as well as endurance.

3. Scalable Intensity: One of rowing’s best features is its versatility. You can go from light, steady-state rowing to intense sprint intervals—all in the same workout. This scalability is particularly important for women in menopause, as it allows for the flexibility to match your energy levels day to day.

On days when you’re feeling less energetic, you can opt for a moderate, steady row. And when you’re feeling strong, you can ramp it up with interval training, which research shows is especially beneficial for maintaining cardiovascular health and muscle tone during menopause.

4. Calorie Burn: Rowing is a fantastic calorie burner, especially when combined with interval training. If you’re trying to manage menopausal weight gain, this full-body workout helps you burn calories efficiently, while also building muscle and improving cardiovascular endurance.

How to Add Strength and Interval Training to Your Rowing Workout

While rowing is fantastic cardio, it’s only one piece of the puzzle.

During menopause, it’s vital to pair your rowing sessions with strength and mobility work. Strength training combats sarcopenia, the natural loss of muscle mass that comes with aging. 

Meanwhile, mobility exercises help maintain the range of motion and keep joints supple, preventing stiffness and injury.

Including sprint interval training (SIT) with rowing can also be highly effective. Short bursts of intense effort, followed by rest periods, can be done on a rowing machine to elevate your heart rate, improve cardiovascular fitness, and increase metabolism. 

Even better? This type of interval training has been shown to have hormonal benefits, helping to balance insulin levels and potentially offset some of the hormonal fluctuations during menopause.

Rowing for Mental Health and Stress Relief

Beyond the physical benefits, rowing offers mental health perks that are crucial during menopause.

As hormone levels fluctuate, it’s not uncommon to feel more anxious, irritable, or emotionally drained. Exercise can help mitigate these symptoms, and rowing’s repetitive, rhythmic nature is especially soothing.

The focus on breathing and coordinated movements can create a meditative effect, reducing stress and helping you feel centered.

Endorphins released during exercise also provide a natural mood boost, giving you more energy to face the day’s challenges with a clear mind.

Rowing for Cardiovascular Health

Heart health is a critical concern for women in menopause. The risk of heart disease increases post-menopause due to decreasing estrogen levels. Regular rowing sessions are a fantastic way to keep your cardiovascular system strong.

Rowing improves lung capacity, boosts endurance, and helps regulate blood pressure—all key factors in reducing the risk of heart-related issues.

Rowing can be a great part of a heart-healthy lifestyle when combined with other forms of exercise and a balanced diet.

How to Get Started with Rowing

Ready to give rowing a try? Here are a couple of tips to get started:

Focus on Form: Proper form is key to maximizing the benefits of rowing and avoiding injury. Think of rowing as a smooth, fluid movement—push with your legs, engage your core, and finish with your arms. If you’re new, take the time to learn proper technique. (We’ve got a great program to get you started—check out our beginner rowing program RowNow.)

Build a Well-Rounded Routine: While rowing is excellent cardio, it’s important to include strength training and mobility work to round out your routine. Try pairing rowing with bodyweight exercises or light weights for an effective full-body workout.

Want a program that combines rowing and strength? Our RowStrong strength training for rowers program is perfect.

What to Wear for Rowing

As you know, menopause can bring hot flashes and temperature fluctuations. Make sure your workout wardrobe is up to the challenge! 

Look for breathable workout clothes that allow for maximum airflow and comfort. A lightweight track suit might be the perfect option, particularly if you’re warming up on the rower then moving on to the weight room or an outdoor activity.   

You’ll also want to be sure to wear a moisture wicking sports bra, so that you can stay comfortable and prevent chafing from the repetitive arm motion of rowing.

We’re often asked about shoes for rowing as well. We have a full guide in this blog post, but the short answer is flatter-soled shoes that aren’t too thick or stiff. You want to be able to feel your foot in contact with the footplates and be able to flex your foot and ankles as needed.

Conclusion: Rowing As Your Go-To Cardio in Menopause

Menopause requires a balanced exercise approach that includes cardio, strength, and mobility. Rowing stands out as the perfect cardio option because it’s low impact, full-body, scalable, and incredibly effective for both mental and physical health.

Whether you’re just starting out, or ready to ramp up your fitness routine, rowing offers the flexibility to meet your needs.

More Resources

• Get the Menopause Memo newsletter – Our free newsletter with science-backed tips, news, and more to help you make the most of this stage. Sign up here
• Want to feel like your old self in menopause – or maybe even better? Check out our group coaching program, Ready, Set, Soar
• Nutrition Coaching – Feeling and performing your best in menopause means fueling your workouts and your life properly. Get a coach’s help with a custom nutrition plan to set you up to meet all your goals. Learn more here

The post The Best Workout for Menopause appeared first on UCanRow2.

(And How I Finally Changed My Shoelaces)

Ever have one of those tasks that seems to get bigger the longer you put it off? Something small, something simple, yet somehow it becomes this massive mountain in your mind? It happens to me all the time with my menopause brain. The overwhelm feeling is real, and a frequent visitor.

Most recently, it was changing the laces on my shoes, the ones I love to wear to teach my rowing class. I know, it sounds ridiculous. It’s just a pair of shoelaces! 

Bear with me—there’s a lesson here that’s worth exploring.

The Overwhelming To-Do List

Like many of us, I live in a world of endless to-do lists. 

From the moment I wake up, it feels like I’m playing a never-ending game of catch-up, trying to squeeze every last bit of productivity out of the day (and night). 

Somewhere in the midst of all this rat racing recently, I kept telling myself, “I need to change these laces. These are my favorite running shoes and the laces are going to snap any day now.” 

Did I do it? Of course not. I had “more important” things to focus on.

Every morning, I’d glance at those worn-out laces just before teaching my rowing class and think, “I should really take care of that.” But I didn’t. 

The task seemed small, but with everything else going on, it never felt like the right time to stop and deal with it. And so, the laces stayed—frayed, fragile, and a constant reminder not only of something I just wasn’t getting done but of my general inadequacy.

The Shoelace Conundrum

It’s funny how our minds work, isn’t it? This tiny task—changing a pair of shoelaces—began to feel like a monumental chore. 

Every time I looked at those shoes, it was like they were mocking me, daring me to take time out of my day to do something about them.

But I just couldn’t bring myself to stop and focus on it. I had classes to teach, programs to run, and an ever-growing list of things that demanded my attention.

So much multitasking, so little time!

That’s the thing about multitasking: it tricks us into thinking we’re being more productive than we really are (“Just look at all those browser tabs I have open!”). 

In reality, though, we’re just spreading ourselves too thin and making it impossible to get even the little things done.

Monotasking vs. Multitasking: The Science

So let’s talk about multitasking for a minute. We’ve all been there—trying to juggle multiple tasks at once, thinking we’re getting more done. 

But the truth is, our brains aren’t wired for it. Studies have shown that multitasking can actually reduce productivity by up to 40 percent. 

Fact: When we try to focus on too many things at once, we end up doing none of them well.

Also Fact: When you focus on just one thing, you’re more efficient, more accurate, and you get it done faster.

Imagine that! All it took was a bit of focus, and suddenly that “monumental” task is off your list.

The Moment of Truth: Lacing the Shoes

So, after weeks—yes, weeks—of putting it off, I finally decided to just do it. 

I cleared my mind, blocked out the noise, and focused solely on lacing up those shoes. Right there in the middle of my kitchen after I finished class one day. 

And you know what? It took me less than five minutes. Both shoes, laced up and ready to go. The task that had grown so large in my head was, in reality, quick and easy. 

I couldn’t help but laugh at myself for making such a big deal out of something so small.

But here’s the thing: that small victory gave me a huge sense of accomplishment. It felt like I had cleared a mental hurdle, and that momentum carried me through the rest of the day. 

Sometimes, it really is the little things that make the biggest difference.

TRY THESE PRODUCTIVITY TIPS TO BEAT THE OVERWHELM FEELING: My 10-Step Process for Getting Unstuck  

1. Identify Your Priorities:

You have a ton of things you want or need to work on. But do they all have the same weight? I doubt it. Take a moment to define what TRULY matters to you right now. Whether it’s your health, relationships, or personal growth, knowing your priorities will help you focus on the tasks that align with them.

2. Break Down Big Tasks Into Manageable Bites (This one might be my favorite):

Feeling overwhelmed? Break larger tasks into smaller, manageable steps.  For example, instead of thinking, “I need to start working out,” start with “I will walk for 10 minutes today.” It’s easier to tackle one small thing at a time, and these small wins build unstoppable momentum.

3. Insist on Clear, Specific, Achievable Goals:

Establish clear, specific goals for yourself. Keep in mind, your big goal doesn’t need to be your immediate goal. Maybe it’s just one of the manageable steps you worked out above. 

4. Make Your Goals a Yes/No Proposition:

Wiggle room is the enemy of progress. When you set your goals, state them in a way that you can answer “yes” or “no” if asked whether you achieved them. For example, don’t just set a goal of “eating more protein.” Instead, say that you want to “eat 30 grams of protein at every meal.”

5. Create a Daily Focus List:

Start each day by writing down 1-3 tasks that are your top priorities, and when you’re done, you’re done. Instead of a long to-do list, this focus list helps you hone in on what truly matters.

6. Take Regular Breaks:

Don’t forget to take short breaks to recharge. Stepping away for a few minutes at least every hour can clear your mind and increase your productivity when you return.

7. Set Up Your Environment for Success

Clear your desk, lay out your workout clothes or prepare a healthy snack the night before. Creating an environment that supports your goals removes barriers and makes it easier to take action.

8. Start with the Hardest Task

As the foundational time management book Eat That Frog says, tackle the most challenging task first thing in the day. Once it’s done, everything else will feel easier, and you’ll have a momentum-building sense of accomplishment.

9. Link Actions to Outcomes

Keep a journal where you note how small actions, like taking a 5-minute walk or eating a healthy breakfast, positively impact your day. Linking your actions to positive outcomes reinforces the behavior and motivates you to continue.

10. Take a 5-Minute Action:

When all else fails, ask yourself what you could do for just 5 minutes. More often than not, you’ll find that once you start, it’s easier to keep going. This technique reduces the mental barrier to starting a task, making it easier to tackle things you’ve been putting off.

EXTRA CREDIT:

11. Celebrate Small Wins

Acknowledge and celebrate your progress, no matter how small. Recognizing your achievements will keep you motivated and moving forward, plus it will train your brain to seek out those wins.

The Broader Lesson: Self-Care and Prioritization 

This experience got me thinking about the bigger picture—about how we often let small, manageable tasks pile up until they feel overwhelming. 

In the context of menopause and postmenopause, it’s easy to see how this happens. We have so many responsibilities, so many things demanding our attention, that we often push our own needs to the bottom of the list.

But just like changing those laces, taking a few minutes to focus on yourself can make all the difference. 

Whether it’s dedicating time to exercise, eating well, or even just taking a moment to breathe, these small acts of self-care can help you feel more in control and less overwhelmed.

And let’s be honest: sometimes, all you need to get moving is the right gear. In good repair and ready to go when you are.

Just like lacing up my running shoes gave me the motivation to tackle the day, throwing on one of your favorite hoodies can be the simple step you need to feel ready to head outside for that run or power walk.

The Metaphor: Lacing Your Life Together

If finally paying attention to lacing my shoes taught me anything, it’s that sometimes we need to slow down, block out the noise, and focus on one task at a time. 

In the hustle and bustle of life, especially during and after menopause, it’s easy to feel like we’re constantly playing catch-up. 

But by dedicating time to the things that matter—whether it’s your health, your fitness, or even just changing a pair of shoelaces—you can start to lace your life together in a way that feels manageable and fulfilling.

Want Help to Do the “Lacing”?

If you’ve been putting off making time for yourself, consider this your nudge to take that first step. 

Whether it’s finally getting back to a fitness routine, prioritizing your nutrition, or simply taking time to breathe, the key is to start small and build from there.

And if you’re looking for support, guidance, and accountability, I invite you to join the waitlist for my program for women in menopause and beyond, Ready, Set, Soar. 

Together, we’ll work on lacing your life together in a way that feels sustainable and empowering. After all, it’s not about being perfect—it’s about making progress, one step at a time.

More on What to Do When That Overwhelm Feeling Sneaks In

Get the Menopause Memo: If you’re in menopause or postmenopause, sign up for the Menopause Memo to get practical, actionable tips to help you start feeling like yourself again, and less stressed!

The post 10 Game-Changing Tactics to Overcome Overwhelm and Seize Your Day appeared first on UCanRow2.

Exercise Snacks: Easily Stay Fit in a Busy World

In the hustle and bustle of daily life, finding time to fit in a full workout can often feel impossible. 

Whether you’re traveling, swamped with work and life, or juggling multiple responsibilities, the struggle to prioritize fitness is real. 

This is a hot topic in my postmenopause coaching community. Many of the women there are frustrated by tight schedules that prevent them from sticking to a workout routine.

They know that staying active is the key to healthy aging.  But that doesn’t always mean they have an extra hour for a workout in their busy days. Or that they can get motivated to do it.

So, what can you do when you can’t carve out time for a full workout?

Enter: Exercise Snacks!

Exercise snacks are short bursts of physical activity that you can squeeze into your day, no gym, or workout clothes required. You don’t even need to leave your office or your living room.

You don’t need any equipment, either. Although the women in my Ready, Set, Soar program like to keep a pair of dumbbells or resistance bands nearby.

These mini-workouts are perfect for those days when you’re pressed for time but still want to get your body moving and maintain your fitness.

You can definitely “come as you are” for exercise snacks. But having comfortable attire, like good women’s running shoes to support your feet and a comfortable hoodie, can make a difference in your workout comfort and performance.

The Benefits of Short Bursts of Exercise

Exercise snacks aren’t meant to replace full-length workouts but to supplement them.

Here are some key benefits:

• Convenience: They can be done anywhere, anytime, without any special equipment.
• Consistency: Short bursts are easier to fit into a busy schedule, helping you stay consistent with your fitness routine.
• Energy Boost: Quick exercise sessions can break up long periods of inactivity. That can give you a burst of energy and help improve your focus.
• Health Benefits: Regular movement, even in short intervals, helps reduce the risks associated with prolonged sitting and sedentary behavior.

The Science Behind the Snack

The concept of exercise snacks isn’t just a trendy idea; it’s backed by research. 

In an article on the subject, The Washington Post highlighted studies showing that even a couple of minutes of vigorous exercise spread throughout the day can greatly improve cardiovascular health and provide much-needed breaks from sitting.

Exercise Snacking and Functional Fitness

Need more evidence to get moving throughout your day?

Try this:

Exercise snacks are not only beneficial for counteracting the negative effects of prolonged sitting; they also play a crucial role in enhancing functional fitness.

Functional fitness involves exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, work, or in sports.

Incorporating exercise snacks throughout your day helps maintain and improve:

• Strength: Short, frequent bursts of activity can help maintain muscle strength, making it easier to perform everyday tasks like lifting groceries or climbing stairs.
• Balance and Coordination: Regular movement breaks can enhance your balance and coordination, which reduces the risk of falls and improves overall stability.
• Flexibility: Frequent stretching and mobility exercises can help maintain and improve flexibility, preventing stiffness and enhancing your range of motion.
• Endurance: Short bursts of activity can help maintain cardiovascular health and endurance, making it easier to engage in prolonged physical activities.

Why Exercise Matters for Healthy Aging

The older we get, the more important it is to include exercise in our days. Did you know that we start losing muscle as early as our 30s, at a rate of about 10 percent a year if we don’t take steps to preserve what we have and, preferably, add to it over time.

Regular physical activity helps maintain muscle mass, bone density, and overall mobility, which are crucial for maintaining independence and quality of life. 

Exercise also plays a significant role in preventing chronic conditions such as heart disease, diabetes, and osteoporosis.

Incorporating activities like strength training, cardio, and flexibility exercises can help mitigate the effects of aging, keeping us healthier and more vibrant.

It’s not just about living longer but living better, and exercise – including strength training – is a key component in achieving that.

Strength training is crucial for maintaining muscle mass, bone density, and overall functional fitness. 

The older we get, the more important it becomes to incorporate strength-focused activities. Exercise snacks provide a convenient way to integrate strength training into your busy schedule.

What are some examples of exercise snacks?

Exercise snacks can span the range: from bodyweight, to strength work with dumbbells or bands, to using a cardio machine like a rower.

Don’t listen to the social media “influencers” who might try to tell you differently; there’s no one right way to do it.

It’s really up to you and what you feel inspired to do!

Scroll down for some examples of exercise snacks. Give them a try!

And if you find something else you like better, leave a comment and let us know. Everybody needs a fun new workout to try!

Bodyweight Exercise Snack

Here’s a simple strength-focused routine that requires no equipment and can be done anywhere:

• Set a timer for 5 minutes and complete as many rounds as you can of the following exercises:
  • 10 squats
  • 10 push-ups (elevated on a desk or sturdy chair if the floor isn’t an option)
  • 10 sit-ups or a 30-second plank

This quick circuit targets major muscle groups and helps build strength. Just doing this a few times a day can make a significant difference over time.

Dumbbell Exercise Snack

Dial up the intensity with this version of an exercise snack that uses dumbbells. If you have a variety of weights, use the heavier ones for the squat and lighter ones for the overhead press.

• Set a timer for 5 minutes (or longer if you want) and do:
  • 10 squats
  • 10 bent-over rows
  • 10 overhead presses

Go through the circuit as many times as you can until the timer goes off.

Rowing Exercise Snacks

Rowing is a full-body workout that engages multiple muscle groups. That makes it an excellent choice for short sessions that are either intense or easy.

For those with access to a rowing machine, incorporating rowing into your exercise snacks can add variety and ensure you’re working on both strength and cardio, which is essential for healthy aging.

Try one of these quick rowing-focused routines to both improve your technique and get your heart rate up:

Rowing Snack #1

The Pick Drill

• Do 10-15 strokes at each position, building intensity as you go:
  • Arms-only
  • Arms and body
  • Half-slide
  • Full slide

Repeat for a total of 2-3 rounds.

The pick drill is not only a great rowing warm-up; it also reinforces proper rowing technique. It’s a staple in many of our UCanRow2 On Demand workouts, from short to long.  

Rowing Snack #2

If you’re looking for something more intense you can’t go wrong with this fun “around the world” series. We often use it in our high-intensity workouts, but you can also dial it back to make it work as an exercise snack.

• Minute 1: Get into your rowing rhythm and use it as a mini-warmup building a bit of intensity as you go
• Minute 2: Row 10 seconds harder, 50 seconds easy recovery
• Minute 3: Row 20 seconds harder, 40 seconds easy recovery
• Minute 4: Row 30 seconds harder, 30 seconds easy recovery
• Minute 5: Row 40 seconds harder, 20 seconds easy recovery
• Minute 6+: Continue to row easy for at least a minute – longer if needed – to recover and cool down

Try the Pick Drill

Want a follow-along version of the pick drill? UCanRow2 Lead Master Instructor Cassi Niemann has you covered. Have a watch (Or row!) and be sure to follow us on YouTube for more helpful tips to make the most of your rowing workouts, however long they turn out to be!

Was this helpful?

Remember that all exercise is good exercise and worth doing to improve your overall health and fitness. So if all you have is a few minutes a time or two a day, that’s great!

Longer workouts will always be there for you if and when you’re ready.

Questions on this? Or thoughts? Drop ’em in the comments, I’m always happy to answer!

If you think this post would help someone else, would you do me a huge favor and share it with them? The more people we can get moving and aging well, the better!

Recommended Next Steps

• Are you just getting started with rowing? Check out Beginner’s Guide to Rowing to get started on the right foot!
• Sign up for UCanRow2 News, where we share tips to help you use rowing to build your fitness at every age and stage
• Want news and evidence-based tips to rock life after menopause? Join my list and become a menopause maverick!
• Get a free trial of UCanRow2 on Demand, follow-along rowing and strength workouts of all lengths and for all levels

The post Exercise Snacks: Easily Stay Fit in a Busy World appeared first on UCanRow2.

Ah, the holiday season – a time of joy, celebration, and, let’s be honest, a fair share of indulgence. 

Between the family gatherings, festive feasts, and the hustle and bustle of holiday preparations, finding time for your regular workout can feel like an uphill battle. 

Fear not! 

Staying on track with your fitness goals during this festive time is not only possible, it can be a grounding anchor through all the craziness of this time.

As we dive into the holiday spirit, the temptation to skip workouts in favor of more time on the couch snuggled up in a cozy hoodie watching holiday movies or a few extra treats is understandable.

However, maintaining a consistent workout routine is so important in this season, not just for your physical health, but for managing holiday stress and keeping those mood-lifting endorphins flowing. 

In this post, we’ll explore practical and enjoyable ways to incorporate fitness into your holiday schedule, ensuring you stay active and energized throughout the Holidays, or any busy season.

Why It’s Important to Keep Exercising When Life Gets Busy

When life gets busy, often the first thing to go out the window is our workout. I have a couple of theories about why this is: 

For people who enjoy working out, it can feel like an indulgence to take time out for a workout when there are so many other things on our to-do list. 

When work, family obligations, and holiday activities start piling up, we figure we can Just skip the gym to free up some time. 

But this mindset ignores the immense physical and mental benefits of exercise: It’s not an indulgence but a vital component of self-care. Maintaining your workouts amid chaos keeps your energy and mood elevated, bolsters your immune system, and prevents bad habits from sneaking in. It’s not just a workout, it’s an investment in your wellbeing.

For people who don’t like working out, that to-do list can become a convenient rationalization for taking a day or two or three off from our fitness practice. When we’re already low on motivation, it’s tempting to ditch workouts in favor of “more urgent” tasks. But this mentality disguises the frustration and loss of progress that can come from an extended break. 

It’s unlikely you’ll magically feel motivated to restart your routine after two weeks off. And losing momentum means you’ll struggle to bounce back. Staying the course now prevents you from having to start back at square one later. 

The truth is that we should treat exercise as an anchor of stability when everything else feels out of control. It’s not an indulgence but a lifeline.

Fortunately, there are loads of good reasons to keep moving through the Holidays:

• Reduced Holiday stress: What better way to manage the Holiday frenzy than with a good sweat session? Exercise releases endorphins which boost mood and relieve stress. A brisk walk or home workout provides a welcome mental and emotional break amidst crowded shopping malls and hectic pre-holiday preparations.
• Hold on to your gains: The older we get, the faster we lose our fitness progress if we take an extended break, amiright? It’s discouraging to start the New Year having to rebuild all that lost cardio capacity and strength. Maintaining your current regimen, even if scaled back, means you don’t backslide too drastically. You worked hard, so don’t waste it.
• Boost immunity: The Holidays mean more exposure to germs and bugs with all the gatherings and traveling. But exercise helps strengthen your immune system, so your body can fight off any seasonal colds or flu more effectively. Get your sweat on to reduce the likelihood of getting sick and having to miss any of the Holiday fun.

Set Yourself Up for Holiday Workout Success: Set Realistic Expectations

As much as we may want to keep up our regular routine that just may not be possible at this busy time, and that’s ok. 

You could do a quick row, throw on your hiking shoes and go for a brisk walk in the woods, or do a couple of quick rounds of full-body strength moves. Even a little can go a long way.

Don’t let perfect be the enemy of good! Something is always better than nothing. 

Your mindset plays a big part here, too. If you look at your workout as one more obligation you’re less likely to do it, and certainly less likely to enjoy it. 

Instead, reframe it to look at it as self-care and something you deserve for yourself, especially at this time of year.

5 Tips to Keep the Workout Train Rolling

• Tip #1: Take a post-meal walk: Rather than plopping down on the couch right after a big holiday meal, go for a walk, bike ride or a light job. It will help with digestion and offset the impact on your blood sugar.
• Tip #2: Do your workout at home: Can’t get to the gym? There are so many options to get your sweat on from the comfort of your basement or living room. It’s one of the main reasons we created UCanRow2 on Demand, to remove the barriers from getting in a good row!
• Tip #3: Break it up: Break up your workout into “exercise snacks” you can do in short bursts throughout the day. For example, set a timer for 5 minutes and see how many times you can do 10 squats, 10 push-ups and 10 sit-ups.
• Tip #4: Get an accountability buddy: Sometimes all it takes to keep moving is someone to hold your feet to the fire. Buddy up with a friend to do workouts, report in when your workouts are done, or for some friendly competition. 
• Tip #5: Do a workout challenge: The Concept2 Holiday Challenge is a perfect way to keep moving between Thanksgiving in the US and Christmas! You can get your workouts in and have those meters count towards Concept2’s donation to charity.  

Use the Rowing Machine to Stay Active

If longer rowing workouts like you might do for the Concept2 Holiday Challenge just aren’t in the cards, don’t be afraid to get creative! I’ve got three options for you here, but the possibilities are truly endless.

I’m excited to bring you these, too, because rowing gets such a bad rap, all year long.

It’s so often portrayed as being exclusively a tool for suffering. Like if you’re not falling off your machine gasping for breath at the end of your workout you’re not doing it right.

That’s just wrong. And SO far from the truth! In fact, rowing is great for so many fitness and movement goals and intensities.

For example: 

1. “Warmup meters”: One of my coaching clients is dealing with a lot of muscle soreness lately, especially when he first gets up in the morning. I suggested he start his day with 10-15 minutes of “warmup meters,” light rowing where he’s simply enjoying the movement and rhythm of the stroke.

No sweat required, it’s not his workout. Instead, he’s using it simply as a way to wake up his body and get a nice start to his day.

2. Low-intensity steady state: Sometimes it’s nice to just s-l-o-w things down, especially when it’s hot as blazes outside! Enter the low-intensity steady state (LISS) workout. This has been a staple of ours at UCanRow2 – lights down, stroke rate low, nice music, an audiobook or a favorite show on. Ahhhh, even just 15-20 minutes works, but feel free to go longer if you like. It’s so great for stress management! 

3. A quick round of high intensity: On the flip side, rowing makes a great high-intensity (HIIT) finisher, after a strength training workout, for example, or now when time is so short. To save time, head straight to the rower when you finish your main workout (and you’re still warmed up) and do maybe a 6- to 12-minute round of alternating high- and low-intensity rounds of rowing.

Need workouts to try? We’ve got them in our HIIT rowing workouts guide, and there are also follow-along videos waiting for you on UCanRow2 on Demand.

Commit to Yourself and Keep Moving!

The Holidays are special; You should feel that you can enjoy them. And you also deserve to go into the New Year feeling confident and strong. 

If you fall off track and miss a day, no worries! Just jump back on the next day. 

The key thing is to avoid having multiple off-track days in a row. Two days can easily turn into three, which can easily turn into, “F- it, I’ll start in January,” and then you have an Everest-sized mountain to climb.

Remember too, especially if this is all new, we are PRACTICING this stuff.

Give yourself So. Much. Grace. To mess up, to jump back on track, to ask for support.

I hope this helps you be strategic and keep the overwhelm at bay.

Need help with this? Let me know.

Happy Holidays!

The post 5 Tips to Stick to Your Workout Plan Through the Holidays appeared first on UCanRow2.

Let’s be honest—passing the midlife milestone, all the more if it includes going through menopause, requires us to rethink our approach to health and wellness. 

What worked in our 30s and 40s to help us feel and perform our best likely needs a revamp if we want to keep getting the results we’re looking for. 

I hear all the time from people in our UCanRow2 community: “I don’t know what to do. What used to be the key for me to — (Fill in the blank) lose weight, crush my workouts, stay fit, get stronger, faster on the rowing machine, etc. — doesn’t work anymore. 

“I used to be able to lace up my sneakers and double down on workouts, and even that isn’t getting me anywhere. It’s SO frustrating!” 

If that’s you too, take heart in knowing you’re not crazy, you’re not alone, and it’s not your fault. In this post we’ll explore what to do to optimize your training and lifestyle at this time of life.

Why Your Training Needs to Change After Midlife

Our bodies are wonderfully adaptive, but as we age, hormonal levels change, nutritional needs change, training needs change, and the risk for age-related health issues increases. 

As young as we might be in our heads, our bodies are here to remind us that time actually IS passing. Hello, creaky joints, sore muscles, and interrupted sleep!

The good news is that it’s absolutely possible to feel great after midlife, and there’s no need to give in or give up when it comes to aging. Feeling and performing your best at this stage means optimizing a combination of factors. 

Dial It In: The Audio Mixer Board of Longevity

Picture your wellness as an audio mixer board with multiple dials. Sleep, stress management, nutrition, exercise, and rest and recovery are your main knobs. 

Each one impacts the overall sound—your health. The trick to optimizing it all lies in knowing which dials to turn up or down. 

Let’s explore each one.

Sleep: More Than a Luxury

Ah, sleep—the cornerstone of health that often gets ignored or minimized. If menopause or postmenopause is in the picture it can be especially elusive. 

It’s worth the effort to try to get as much of it as you can, though. It not only rejuvenates your mind but also helps in cellular repair, including rebuilding those muscles you worked during your rowing and strength session earlier in the day. 

If sleep’s been elusive, there are a number of behavioral and other steps you can consider, from habit-based alternatives to apps and other tools.

Think of quality sleep as a 24-hour process. A consistent bedtime and bedtime routine works wonders, for example, as does getting up at the same time every day, even on the weekends. Both signal your circadian rhythms to run on a schedule. 

Stress Management and Self-Care: No Longer Optional

Even good stress, like a hard workout or an interesting work project, is still stress and it weighs on us. 

After 50, our ability to handle stress dips thanks to hormonal shifts, so our ability to manage it makes all the difference. 

Self-care strategies, from snuggling up in a hoodie or one of the many awesome women’s tracksuits, to engaging in a new hobby or meditation, can be the perfect way to decompress and foster a deep scozy hoodieense of calm.

This may seem like just a feel-good, but I promise the benefits go way deeper.

Nutrition: The Body’s Building Blocks

So. Much. Changes. About our nutritional needs as we get older! 

What we need to eat to optimize how we fuel our bodies is different, our tastes can change, and we can even develop food allergies where we didn’t have them before. 

A well-optimized diet, though, can support overall well-being and counteract age-related metabolic changes. 

For example, we need more protein, both to maintain our muscle mass (that we likely started to lose in our 30s) and because our bodies no longer process it as well. 

We also need to pay better attention to hydration. The older we get, the less our bodies sense when we’re dehydrated. So drinking even when you’re not yet thirsty is important.  

Exercise: More Than Just Cardio

Cardio is essential; no doubt about it. And that can absolutely include your rowing workouts.

As awesome as rowing is, though, your 10k-a-day training regimen may no longer be doing the trick. At this stage, you need to add more to the mix to get the benefits (Although rowing is still awesome!). And strength training is non-negotiable.

In addition, a well-rounded post-midlife fitness regimen also includes balance and mobility work, and potentially a different combination of workouts than what you’re used to.

High intensity, yes, but in small doses, and potentially more rest days. A bitter pill for those of us who are active to swallow, I know!

Rest and Recovery: The Overlooked Essentials

Gone are the days when you could bounce back easily after a night out or a strenuous workout. Recovery now needs to be an intentional part of your plan. 

For women in menopause – postmenopause especially – this is serious business. Adapting your lifestyle around these pillars is not just an option; it’s a necessity for long-term health and happiness.

That being said, this isn’t a sign to quit; rather, it’s a signal to adapt. Post-exercise, your body will thank you for a good stretching session or even a warm Epsom salt bath. And please, don’t underestimate the power of a rest day – or two – during the week. Your muscles need it to repair and grow stronger.

Keep this mantra in mind: “You progress in the rest.”

Tailoring Strategies for Women in Menopause and Postmenopause 

If you’re in menopause or postmenopause, this isn’t a drill. 

The changes your body goes through necessitate a tailored approach, likely different from the past. 

For instance, your calcium and Vitamin D intake might need a bump to prevent bone loss. And you’ll need to pay extra attention to hydration as well. 

Daily routines could include not just workouts but also mindful practices like gratitude journaling to help with mood swings.

Conclusion: Health and Wellness Past Midlife Is a Dial, Not a Switch

As you journey through these years, remember: there’s no single switch to achieve perfect health. It’s a control board of dials, each requiring its distinct adjustments. 

The key is to understand how these elements interplay and to continually adapt over time. Think of yourself as mastering the art of your own fitness and well-being. 

Things may be different after midlife, but there is absolutely no reason you cannot feel and perform your best, doing the things you love – old and new – and enjoying this stage as much or more than any other. 

Want company on that ride? Stick around here, it’s what we’re all about!

Want to learn more about how you can delve into how to set these dials for you and your unique postmenopausal body and life? That’s exactly what we do in our postmenopausal coaching program! Schedule a free call to learn all about our postmenopausal coaching program, designed to help you feel and perform your best at this pivotal stage of life.

Recommended Reading:

Over 50 Fitness: The Best Fitness Routine for Active Aging

The post Health and Wellness Tips appeared first on UCanRow2.

Here’s how. 

I asked a coaching client recently about her rowing goals. 

She sighed and said, “I’m not happy with my splits. They’re too slow. How can I row faster?” 

Great question!  

A few things will help you get faster on the machine. Optimizing your technique on the rower, and building strength off of it are both hugely important.

Wearing comfortable clothing (That includes your sports bra if you wear one!) and the right shoes will also help by keeping you focused on the task at hand. 

[Side note: Running shoes are awesome, for running. For rowing, there are better options. Choose the right shoe for the right job!]

There’s another key piece to the puzzle of how to row faster, though, and that’s what I’m sharing with you in this blog post. 

Let’s get started!

Understanding the Role of Discomfort in Rowing

There’s no getting around it. 

If you want to get faster at rowing, or use rowing to supercharge your health and fitness, you have to be willing to get uncomfortable. 

At high intensity, rowing requires a combination of strength, endurance, and mental fortitude. 

“Discomfort” roars up as your muscles strain, your heart pounds, and your lungs work overtime to supply oxygen to your body.

Your brain may well be telling you – screaming even – that it’s time to stop and get back into your comfort zone. 

It’s natural to want to avoid that feeling. But if you can instead accept it as a natural part of the process you can shift your mindset and welcome it as an opportunity for improvement. 

Want to Row Faster? “Get comfortable with being uncomfortable”

Have you ever heard the phrase, “Get comfortable with being uncomfortable”? 

It’s essential if you want to row fast. 

Nobody who’s ever done a sprint like a 2000-meter rowing race has said it was comfortable. 

It’s very much NOT. You’re spending  8-ish minutes rowing as hard as you can, and questioning your life choices at that moment. 

How do you get comfortable doing something all-out like that? 

UCanRow2/Concept2 Master Instructor Angela Hart, a 40-year coaching veteran, knows how.  

She has a brilliant strategy for this. One that she usually only shares with her coaching clients and in our instructor certification seminars.

Steal This Tolerance Training Strategy to Learn How to Row Faster 

It works like this: 

Traditionally, coaches will have their athletes repeatedly row the full race distance, trying to get faster every time.  

That’s a crusher for the body and the mind! 

Instead, Angela says, warm up, then row as hard as you can, and see how long you can hold that split. 

When you slow down you’re done for that session, regardless of how much distance you’ve covered.  

On a spreadsheet, your “tolerance training schedule,” record the date, the split you held, how long you held it, and any notes about the session. 

Repeat that 2-3 times a week, making note of your fastest pace and how long you were able to stay there.   

Over time you’ll see that both your body and your mind learn to tolerate that discomfort and allow you to go faster, for longer.  

To Row Faster, Get Your Mind Right Too 

Before I talked about embracing discomfort. Welcoming it. Pursuing it, even. 

The key to being able to do that is changing how you look at it. 

I had a workout partner once who was a master of reframing:

• “We’re almost halfway done!” she said in round 2 of a nasty 6-round workout, as reality and sweat were starting to set in.
  
• “The next time’s the last time!” I joined in as we started round 5.  
  
• “This is fun!” my partner croaked as we both gasped for air after a round of frog jumps (Lies we tell ourselves – I laughed out loud at that one!).  

That one zinged in, even as it penetrated my fog of workout intensity. The workout definitely wasn’t fun, not at that moment.

But getting through it and proving to myself I was up to the challenge definitely was. 

Of course, there are practical strategies too that help make rowing workouts go by faster, such as: 

• Counting strokes
• Splitting bigger amounts of time or distance into smaller ones, or
• Focusing on different technique elements as you row

The big takeaway here is that how we choose to look at challenges is everything. Our mindset MATTERS. 

Even the sucky stuff gets easier when we can view it as fun, beneficial, or moving us toward our goals. 

Does this inspire you to train for a 2k, or another distance? We hope so, it’s fun! Promise!  

Got another strategy you love for doing the WERK? Share it in the comments! 

Related Posts

Rowing Splits Explained

How to Row Faster: The Rowing Sprint Start

Your 2k Rowing Strategy

Row-Along HIIT workouts (and more!) 

The post How to Row Faster: Steal this distress tolerance strategy appeared first on UCanRow2.

Step Up Your Indoor Rowing Game With the Right Shoes For Rowing

Have you ever wondered how much difference a pair of shoes can make in your indoor rowing workout?  Well, you might be surprised! 

If you’ve ever found yourself powering through a rowing workout, only to be distracted by discomfort in your feet or feeling like your results are less than they should be, it might just be your rowing shoes that are the culprit.

Indoor rowing is an amazing, total-body workout that many of us have come to love. It’s like having a secret weapon against aging that burns calories, boosts cardiovascular health, and works nearly every muscle on every stroke. 

All without putting undue stress on your joints. 

But, just like any other activity, having the right gear to do it makes ALL the difference in both our enjoyment and our results – and that’s where proper shoes for rowing come in.

In this post, we’re going to dive into what makes good shoes for the rowing machine. 

We’ll talk about why they matter, what to look for, and how to find the perfect pair for your needs. 

Investing in the right pair of rowing shoes isn’t just about comfort (although that’s certainly important too!). It’s about helping you row better, feel better, and get the most out of every workout. 

So let’s jump in, shall we?

Factors To Consider When Choosing Shoes for the Rowing Machine

It’s always best to get the right shoe for the activity where possible. 

In the case of rowing, that means a shoe that offers a combination of comfort, stability, flexibility, and a heel height that allows for efficient and effective power transfer. 

Here are some things to think about:

Comfort: Indoor rowing is a repetitive motion, and you’ll take LOTS of strokes in a standard workout. Wearing shoes for rowing that fit and move comfortably can help you keep the focus on your rowing technique, and off any blisters or foot injuries. 

Heel height: The best shoes for the rowing machine have flat soles that aren’t super thick. Running shoes, with their typical big cushion and noticeable drop from the heel to the toe, aren’t a great choice. That’s because that angle changes your foot placement at the catch, which can limit your ability to transfer power efficiently.

Flexibility: Shoes for rowing need to be flexible so your feet can move through the full range of motion. That includes lifting your heels at the catch as needed to get your shins to come to a vertical position. So stiff shoes like lifters aren’t the best choice. 

Stability: Your foot and foot placement are an essential part of the rowing stroke. It’s there that you transfer force from your feet to the machine and generate power! If your rowing shoes don’t give you enough grip or allow you to push with your whole foot, you could end up with a less powerful stroke. 

Breathability: Your feet sweat just like the rest of you when you work out. Shoes made of breathable materials can help to dissipate that heat, thereby making you more comfortable, and less prone to developing blisters on long rows.

If you caught the photo up top, these are the ones I’ve been loving lately for my own rowing workouts and they’re a great example of what to look for. 

They’re the Dropset from adidas. Note the low, flat sole (Which also happens to be nice for the lifting I often do off the rowing machine!) and the wide toe box that fits my big flippers nicely.

Pull that rowing machine strap tight across the widest part of your foot, roughly the tops of the shoelaces on a shoe like this, and you’re good to go!

What to Look for in How Your Rowing Shoes Fit 

When trying on shoes for rowing, look for something that holds your foot comfortably and doesn’t allow it to slide around. 

Running shoes, for example, are typically designed to have a bit of extra space in the toe box since feet can swell and move forward during a run. 

In rowing shoes though, a slightly snugger fit is generally preferable to keep your feet from moving around too much during the stroke.  

Keep in mind, though, if you’re going to be getting on and off the machine for your workout you also want to consider what else you’re doing in your workout. Pick the shoe that works for what you’re going to be doing for the majority of your workout.

When to Get New Shoes for Rowing 

If you’re a person who only uses their rowing shoes for rowing, yours should last a good long time. 

If, however, your typical workout involves rowing and then getting off the machine to do other activities, you’ll likely have fewer days of good wear from them. 

According to the American Academy of Podiatric Sports Medicine, your shoes should be replaced after 300-500 miles of running or walking, or 45-60 hours of activities like basketball or tennis. 

Depending on what you’re doing off the rowing machine, your shoes should last longer than that since rowing is no- to low-impact. But the shoe will still break down over time regardless and can potentially lead to overuse injuries. 

Check the AAPSM page for some helpful information on how to look at how your shoes are sitting to see if it’s time to hit the shoe store.

Also, keep an eye on how you feel. If you have aches and pains developing in your feet, knees, or ankles that you didn’t have before, for example, your shoes may well be the culprit.

In both cases, you’ll get more use out of your rowing shoes if you:

• Let them air out and dry in between uses, and
• Save them for use during your rowing workouts and not for other purposes

What About Rowing Barefoot?

Not everyone will agree on this one, but I think you should have your feet covered any time you’re on the rowing machine, and preferably covered by shoes and not just socks.

Yes, you want to be able to feel your foot in contact with the footplates when you row, but I’ve never found the heel cup remotely comfortable on a bare or stocking foot (regardless of the brand of machine). 

If the plastic heel cup rubs your foot raw, as it very well might on a longer row, then you’ve got an open sore that can easily get aggravated.

And rowing in bare feet on shared fitness equipment is just gross. 

That being said, if you have your own machine and barefoot works for you, go for it.

So What’s The Go-To Rowing Shoe?

Ask 10 rowers what shoes they wear to work out and you’ll get 10 different answers. The great news is there are loads of options out there. 

Follow the basic template of a shoe with:

• A flat sole
• More flexible than stiff
• Somewhat snug fit

And you’ll be off to the (rowing) races!

Final Thoughts

Overall, the right shoes can significantly enhance your indoor rowing workout experience. They can improve your performance, help keep you injury-free, and keep you more comfortable throughout your workout. 

So, it’s worth investing the time and effort to find the right pair!

Wherever you land in terms of shoe and fit, you’ll get more life out of your rowing shoes if you:

• Let them air out and dry in between uses, and
• Save them for use during your rowing workouts and not for other purposes

Got thoughts, recommendations, or a question about shoes for rowing? Let us know in the comments!

The post Shoes for Rowing: Find Your Perfect Fit appeared first on UCanRow2.

Look who’s joined the ranks of fitness influencers!

I about fell out of my chair when I got this email:

“I am reaching out to you today because we absolutely love your blog UCanRow2, and think you would be an excellent fit for a project we are working on with adidas!

“Last year we started the adidas blogger community in the UK, Germany and France. In 2023 we are looking to expand into the US and would love for you to be a part of it!”

How cool is that! Me! One of the fitness influencers!!!

I’m so honored to be a part of this project.

Far beyond getting to support a brand I love, I want to celebrate adidas (no capital A, please) for seeking out non-traditional fitness influencers, in non-traditional sports.

It’s a BIG deal. Here’s why it matters to you:

People in midlife and beyond deserve a bigger voice in the fitness world

We understand, better than many of our younger counterparts, the importance of fitness and health.

We know that it goes way beyond being able to row 5k in X amount of time or lifting X amount of weight.

It’s about having the fitness and strength to keep doing ALL the things we love, for as long as possible.

We are indeed, “aging actively”

I’m out here repping for those of us 40, 50, 60, and beyond, even if we don’t have 6-pack abs or wear a size 2, and frankly don’t care.

It’s not NOT about physical appearance; Who doesn’t love catching a glimpse of their strong body in the mirror?

It’s also not NOT about fitness; Even at this stage of life, many of us continue to work towards – – and reach – new goals.

It’s that we’re also aware that the clock of time is running. and we’re doing everything we can to slow it down as much as possible.

Aging actively for all-over fitness in later life

Gen Xers, and more Boomers than you might think, look at fitness in later life very differently from their predecessors.

We have no intention of fading quietly into the background.

Nor do we intend to stop working out, biking, playing golf, pickleball, or whatever else we love to do.

We also want to keep carrying our own groceries, lifting our own suitcases, shoveling our own snow, etc.

Do we do it differently? In some cases, yes.

We get loads of former runners at UCanRow2, for example. They’re looking to use rowing to get the benefits of running in a lower-impact package.

We’re not denying that our bodies are getting older.

But we don’t view that as a cue to slow down. Quite the opposite: It’s a prompt to put our health and fitness at the forefront.

And that’s TOTALLY worth celebrating!

So thanks, adidas, for helping me celebrate the amazing active agers out there.

I’m curious, what are your fitness goals, and how have they changed over the years?

Tell me in the comments!

Recommended next steps

• Free download: 5 rowing workouts to build your fitness: Get it here
• Row-along video workouts to level up your fitness, at every age and stage: Check out UCanRow2 on Demand
• What’s the best fitness routine for aging actively? Find out here
• High-intensity workouts should be a part of your routine for life. Get HIIT rowing workouts here

The post Watch Out, Fitness Influencers appeared first on UCanRow2.

On demand fitness with UCanRow2 on Demand is here!!

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Row along with UCanRow2 master and certified instructors on YOUR schedule and never row alone!

Question for you:

Do you wish you could get more of our UCanRow2 workouts in a follow-along format so you can get stronger, fitter, and actually feel MOTIVATED to do it CONSISTENTLY?   Are the clothes piling up on your home rowing machine? Do you know that rowing is the fast track to total-body fitness but you can’t quite bring yourself to do it because rowing by yourself is more boring than watching paint dry?   Are you new to rowing and just trying to figure out where to start so that you get off on the right foot, without getting burned out? Does the idea of reaching your next level of rowing and strength with a rowing plan that works for you, on your schedule, for just pennies a day feel like it’s too good to be true (but also totally freaking awesome)? I totally get it! There is SO much information out there, SO many different rowing workouts and people telling you THEY’RE the experts you need to get the body and life you want. Just trying to find the path that will work for you when there’s so much conflicting information (“Do strength! NO! Do cardio! NO! Do both but only on alternate Thursdays!!”). It’s especially hard if you’ve also got a life and have so many other things pulling on your time … It’s enough to suck the motivation and the joy from your workouts!

The post UCanRow2 on Demand is Here! appeared first on UCanRow2.

When you’re over 50 it’s more important than ever to zero in on a fitness routine that is safe, effective, and sustainable. In addition, it also has to be fun AND get you the results you want!

Have you had a hard time finding the right mix, and in a schedule that doesn’t take your whole day?

You’re not alone!

Whoever said that life slows down as you get older wasn’t looking at our schedules! In truth, between work, play, family, and friends, we’re busier than ever.

Who’s got time for long workouts? Not us!

Making sure you stay strong and fit after 50 – and even get fitter – will help you keep doing all the things you love to do.

An effective active aging workout plan is the key to sustainable health and fitness over 50.

I’ve created this article for all of you who are over 50 and want to use fitness to age well and do it in great health.

And thanks to the rowing machine and all the exercises that go well with it, getting and staying in shape can actually be pretty simple.

Read on for my best tips on how to do it.

What are the Benefits of Exercising for Older Adults?

You need exercise more than ever if you’re over 50

Exercise is important for everyone, of course, but without doubt, the older we get the more important it becomes.

Research has repeatedly shown that fitter people live longer, and do better if they are diagnosed with a serious disease.

Need a push to get moving? Here are some of the main benefits of having a good routine of fitness over 50:

Exercise helps prevent injury

This almost goes without saying. The stronger you are in every sense, the less likely you are to get hurt, and the more likely to heal faster from injury.

Exercise can also reduce the risk of becoming frail and risk falling as we get older. While that’s not usually much of a concern for most people at 50, it does become a more focused target for most people as they get into older age.

The stronger you are and stay heading into those years the better, and the less likely this is to be an issue for you.

Exercise increases bone health and density

Speaking of preventing falls, weight training is the ticket to preserving and improving your bone density.

Indoor rowing (our cardio of choice) has been shown to provide some benefit. The real bone builder is strength training. That means picking up things that are heavy enough that you make a bit of a face when you lift them.

Strength training can and should be done at every age, and it needs to be a priority for fitness over 50.

Exercise improves mental health

You know that feeling of satisfaction you get from finishing a workout? That’s the natural mood boost you get from exercise.

Not only does it help you have a better day, exercise can improve mental health by reducing the incidence and severity of clinical depression.

Exercise helps manage stress and improve sleep

Stress and sleep issues are SO common as we age. Thanks to menopause, busy lifestyles, caring for aging parents, grandkids, and sometimes kids still at home, there’s a lot going on.

No wonder we’re stressed out and sleep-challenged!

The good news is that exercise – in the right amounts – releases chemicals that improve mood and help you get quality sleep. Getting into a regular workout routine that challenges you will do wonders for balancing that out.

Exercise improves brain health

The connection between exercise and brain health is one of the most compelling reasons to lace up your sneakers regularly.

Studies have found that exercise can significantly reduce the risk of dementia, and high-intensity exercise, which is easy to do on a rowing machine or SkiErg, is known to be particularly beneficial for brain development at any age!

The Best Training Routine for Over 50 Fitness

What’s a good exercise to reverse aging?

The best exercises for active aging, first and foremost, are the ones that you will DO consistently.

So while there are some that are especially good now, the most important thing is to move in a way you like enough to keep doing it.

Some movement is better than no movement, always. That being said, here are the exercises we love at UCanRow2 for working out over 50, 60, 70, and beyond:

Indoor rowing

The rower is the best bang for your buck for active aging.

Efficient, effective, and safe, it’s total-body, non-impact fitness that is as challenging or as relaxing as you want it to be.

On most machines you control the intensity with how hard you push and pull. So you can do a lung-busting HIIT workout or an easy, meditative row on the same piece of equipment.

You work 86 percent of your muscles on every single stroke, too, so you can get a great workout in as little as 15 minutes.

Spend just a little bit of time learning to use the rowing machine effectively and you’ll reap the rewards for years to come.

Strength training

Weight training is the perfect complement to rowing.

Strength exercises do more than improve our muscle tone and flexibility. They also strengthen our heart, which can protect us from cardiovascular disease.

As we age, strength training also helps preserve bone density and muscle mass, two things we naturally lose otherwise.

This is especially important for women, who lose it faster that men thanks to the hormonal changes that come with menopause.

You don’t have to pick up a barbell to get stronger after 50, although you absolutely can!

There are plenty of strength-building exercises you can do with just your bodyweight. And dumbbells make a great next step. You don’t even need a gym membership! If you have basic equipment at home you can do just fine.

Want the best-ever over 50 fitness plan? Put rowing and strength training together, as we do in our RowStrong program!

Walking

One of the best things you can do for your health is simply to move more.

Barely 30 percent of people in the United States get the recommended 150 minutes of exercise and 2 strength sessions each week.

Walking is highly underrated as a way to build overall fitness and general health. For me, it was key to helping me lose weight in menopause and keep it off.

I’m not talking about walking as a workout. I’m talking about a stroll around your neighborhood, walking while chatting with a friend or listening to an audiobook.

In a perfect world, you would get 7,500 steps or more per day, but any boost you can get here is a great start.

Balance training

Research has shown that our balance starts to decline at 50. With that comes an increased risk of falling which, once we’re older, can have serious consequences.

The inner ear and vestibular system have a lot to do with how well you can hold your body in space. So do your flexibility and strength, especially in your feet, legs, glutes, abs and torso.

That’s great news because you can make all those body parts stronger and more flexible.

Pro tip: The rowing machine can also help with flexibility. It’s a favorite of physical therapists for recovery from hip and knee surgery, for example.

Flexibility and mobility training

This could be yoga, pilates, foam rolling, specific stretching exercises, or something else.

Not a fan of stretching? Me neither, never have been. And let me tell you, I’m paying for it now in knee pain, mobility limitations, all the things.

Despite my attempts to fight the clock, it’s become clear to me that mobility work after 50 is a must-do. Indeed, 10 minutes a day is enough. But you have to do them.

According to the U.S. National Institute on Aging, older adults who lose significant mobility:

• have a reduced quality of life
• have higher rates of disease
• and ultimately are less likely to be able to “age in place” (remain living at home)

So do your mobility work! It’ll help your posture, too.

Want some good stretches to do after you row? Check out these from Master Rowing Instructor and yoga master Angela Hart!

Are Rowing Machines Good For Older Adults?

Adding rowing to your training routine is one of the BEST workouts for over 50 fitness

With its low-impact, total-body fitness, rowing is one of the BEST choices for fitness for active aging. And it’s ideal for anyone who’s looking to keep their joints healthy as they age.

It also:

• Builds cardiovascular endurance

• Improves strength

• Builds bone density

• Improves heart and lung health

• Improves grip strength, which is associated with a number of health markers

All in one time-efficient, endlessly versatile package.

At UCanRow2 we like to say that rowing meets you where you are and takes you as far as you want to go.

One of the rowing machine’s best features is its ability to adapt to your current fitness and challenge you appropriately from there.

So whether you’re just getting started with fitness or indoor rowing, or you’re looking to extend your active lifestyle for years to come, rowing is there for you.

Try an Active Aging Rower Workout

For our money, the best workout programs for over 50 fitness combine rowing (and/or the SkiErg), strength training, and balance.

Workouts and classes like those are the backbone of what we do at UCanRow2.

Have I piqued your interest yet? I hope so!

Here’s a favorite of our Bodyshop workout crew (aged 57-89):

3-5 Rounds

4 minutes or 40 calories cardio (pick one)

10 dumbbell deadlifts

10 dumbbell rows

10 reverse lunges

10 push-ups

10 bird dogs

What should my over 50 fitness routine look like?

Mix endurance, high-intensity, muscle strength, balance, and flexibility training

A fitness routine for active aging needs to include lots of elements.

Fortunately, when you can combine total-body tools like the rower and strength training in one session, getting fit can be quick!

Try This: Fitness Over 50 Weekly Workout Template

Monday: Lower-intensity endurance row

Tuesday: Strength train, with an optional 10-minute high-intensity burner at the end

Wednesday: Mid-intensity interval row

Thursday: Strength train

Friday: High-intensity rowing + strength

Saturday: Go for a stroll or do something light, like an easy bike ride or yoga

Sunday: Rest or do some yoga

Of course, you can fit this into whichever days in the week work best for you.

If you don’t want to do 5 workouts per week, spread it out. Just follow the sequence and aim to get in some movement on the off days.

Want to see rowing and strength exercises in a done-for-you total-body workout training plan? Take a look at our RowStrong rowing + strength program!

If you’re brand new to rowing, we recommend starting with our RowNow program for beginners.

How Often Should Older Adults Exercise?

For active aging, it’s just as important to keep moving as it is when we’re younger.

Firstly, just like their younger counterparts older adults should aim to get AT LEAST 150 minutes of moderate activity per week.  or 75 minutes of vigorous activity each week. Rowing works well for both of these!

Secondly, add two strength-focused sessions per week and you’ll be well on your way to lifelong fitness.

Getting Fit over 50: Tips for Success

Make managing stress a priority

The body becomes more sensitive to stress as we age. If you’re in menopause, this is especially true.

We all feel stressed at times, that’s normal. But chronic stress can have serious consequences. Weight gain, diabetes, hypertension, digestive problems, and sleep issues, to name a few.

If you’re working on weight loss, stress can bring that to a screaming halt, too.

The good news is that exercise, in the right amounts and intensities, can help with that.

Get good sleep (even if you can’t get enough)

Any time I’ve been working on weight loss I’ve found that if I’m not sleeping well, the scale doesn’t budge. And forget about lifting heavy in the gym.

Sadly, sleep is an issue for almost everyone at some point once they pass 50. Suddenly that active aging doesn’t feel so “active” anymore.

Getting 8 hours of solid shuteye may not be in the cards every night at this stage. But good sleep habits and doing what you can to manage stress will go a long way toward helping you get that rest.

You’re never too old to get fit

You’re never too old to get fit – or fitter! And the benefits are only GREATER from fitness over 50.

We believe that the later years are a GREAT time to level up what you’re doing.

So take up that new fitness activity you’ve always wanted to try – rowing perhaps?

Join a class, be it in the gym or online. Hire a personal trainer (Be sure to ask if they’re certified!). Another option is to finally buy the home equipment you’ve always wanted.

Go gently into old age? We don’t think so!

Conclusion

The best routine for people fitness over 50 -or at any age, really – is one that is sustainable.

That means it’s one that fits your schedule and budget, gives you the results you’re looking for, and you enjoy it enough that you will keep doing it.

For healthy and active aging make sure it includes a mix of cardio, strength, balance, stability, and mobility.

The best bang for your buck will come from total-body cardio like the rowing machine and SkiErg.

For even better results, pair them with compound strength moves that challenge multiple muscle groups in the same exercise. Even better, add in a balance challenge mixed in!

Want workouts like these at your fingertips? Row along with us at UCanRow2 On Demand.

Or grab our free download, 5 Rowing Workouts to Boost Your Fitness.

Are you an active ager, maybe a 50-plus rower? I’d love to hear your fitness story in the comments!

Recommended Reading

Beginner Rowing Machine Tips and Tricks

Rowing For Weight Loss

HIIT Rowing Workouts to Build Your Best Body

The post Over 50 Fitness: The Best Fitness Routine for Active Aging appeared first on UCanRow2.

Rowing workouts are a great way to target your entire body in one workout, safely and effectively. High-intensity interval training (HIIT) workouts take that to the next level by helping you burn maximum calories and build strength in just a few minutes.

And research shows they can even slow the aging process!

The great news, too, is that since rowing is safe and effective for people of all ages, sizes and fitness levels, it’s an excellent tool for someone who wants to try out a higher-intensity approach to fitness.

What Exactly IS HIIT Training?

HIIT, short for high-intensity interval training, is a term that gets thrown around a lot in fitness circles. Over time it has come to be used, incorrectly, as a term for any workout that spikes your heart rate for any length of time.

In its truest form, HIIT is done in short bursts, where you’re going as hard as you possibly can, then taking time to recover before going again.

It’s short, it’s intense, and it’s effective.

A true HIIT workout should be no more than about 30 minutes.  After that, your body needs to replenish and will no longer be able to perform at that high-to-peak intensity.

The Benefits of High-Intensity Interval Training Workouts

HIIT workouts offer a whole range of great benefits for people of any age, and particularly as we get older.

• They help us burn body fat for energy when we’re not exercising
• They boost levels of muscle-building hormones
• They are excellent for our cardiovascular health
• They can help with insulin resistance and reducing blood sugar
• They are particularly good for building new brain cells and promoting brain health as we age

All in a super time-efficient package!

Why Rowing HIIT Workouts?

You know what else is super time-efficient?

You guessed it, rowing! It’s a total-body, non-impact way to get your heart rate up quickly.

When something works 86 percent of your muscles on every stroke the way rowing does, you know you’re going to get a great bang for your buck timewise.

It’s also safer than doing a similar workout on a treadmill, for example, where there might be a risk of falling. Especially the more tired you get.

How to do HIIT rowing workouts

Moderation is key

One of the biggest mistakes people make when adding high-intensity rowing into their workouts is thinking that if some is good, more must be better.

The key here is moderation, especially if you’re using these high-intensity workouts to manage menopause. The body generally perceives exercise as a stressor. That’s even more true with high-intensity, and if you’re menopausal you’re no longer able to manage the stress hormone cortisol as well as you did pre-menopause.

High cortisol = High stress, and high stress can often lead to a number of not-fun downstream effects, including holding on to weight.

Regardless of your age or stage, it’s important to leave time for your body to recover after a HIIT rowing workout.

Two to at most three high-intensity rowing workouts a week is plenty for you to reap the benefits. Even once a week will give you a boost (although two is better if you can sneak it in).

Adequate warmup is a must-do

If there were ever a time to emphasize a good warmup, this would be it.

With high-intensity interval training workouts, it’s essential to have a good sweat rolling before you start to jack up the pace.

We have a saying at UCanRow2, “The shorter the workout the longer the warmup.”

Give yourself 10-15 minutes to warm up before a HIIT rowing workout.

Be sure to include some power bursts of 5-10 strokes where you can practice your technique at the higher effort. That will also get your brain and your body communicating well with each other.

Here’s a great rowing workout warmup to try courtesy of Master Instructor Heather Alschuler.

A proper cooldown is also essential

The cooldown is a must, too, for some very important reasons!

When you’ve pushed yourself to your limits, or close to them, it’s essential that you give your heart rate and blood pressure a chance to slowly return to their normal levels.

A cooldown lasting at least 5 minutes, preferably longer, will also help prevent the dreaded DOMS, delayed-onset muscle soreness. That feeling when you try to get out of bed the next day and can barely move, by clearing lactic acid from your body.

The cooldown is also a great time to practice your rowing technique! When you’re tired is in fact one of the best times to practice good form, without the extra lift of intensity layered on top.

So give yourself the gift of a slow, relaxing row at the end combined with a bit of stretching. It’s the BEST way to end a workout!

How do I know if my intensity is high enough?

If you have a heart-rate monitor and know your heart-rate zones you can absolutely use those to gauge where you need to be.

Honestly, though, RPE or Rate of Perceived Exertion is just as effective and requires nothing more than tuning in to how you feel and rating that on a scale of 1 to 10.

Use this intensity chart

Here’s how we describe it in our rowing programs:

No-pressure paddle rowing: Very easy with low stroke rate and low intensity. A restful pace that requires

little effort but still maintains good technique. 50% or less effort, RPE 1 to 2.

Conversational pace: Comfortable, sustainable over a long period, warm-up pace. You can hold a

conversation, and the effort is more boring than hard. 55-65% effort, RPE 3 to 4

Sustainable: Increased breathing, a steady “tempo” pace where you focus on the monitor for feedback; You can talk but you’d rather not. 65-75% effort, RPE 5 to 6

effort,

Challenging: Breathing and heart rate elevated. You can only give about one-word answers to questions, this is your “race pace.” 75-85% effort, RPE 6 to 8.

High-Intensity: Put the hammer down, short intervals, you’re at the top of your limits and uncomfortable. No talking, just breathing. 90-100% effort, RPE 9-10

NOTE: You won’t necessarily hit that top level on every interval of every workout. It takes some practice just to become acquainted with what it feels like to push yourself as hard as possible.

That’s ok! Take your time with it, you’ll get there!

Try a HIIT Rowing Workout

If you’re just getting started with this, one of these high-intensity interval training workouts is the way to go.

The format for this one is called “reduced-exertion high-intensity training.” It allows you to get accustomed to this style of workout while still making measurable and significant progress with your fitness.

Try this quick beginner HIIT workout to test out this approach: 

Warm up for 10-15 minutes, until you have a sweat rolling

Then do:

20 seconds as hard as you can go, RPE 9 to 10

3 minutes easy recovery

Repeat one time for a total of 2 rounds

That’s it!

The researchers who looked at this found that doing those two rounds twice a week was enough, and that doing either more rounds or more than two workouts per week didn’t significantly change the health benefits.

Magic!

Ready for a longer HIIT rowing workout?

Here’s a favorite: 

Warm up for 10-15 minutes then do:

4 rounds of: 40 seconds hard, 20 seconds easy

8 rounds of: 20 seconds on, 10 seconds off

Paddle rest for 5-6 minutes until you feel well recovered, then do it again

Make it easier: Add a 1-minute paddle (easy rowing) break in between each of the 2 rounds

Want to do this one with us as a row-along workout? A version of it will be up soon on our on-demand rowing workouts platform!

Got a question about this? Did you try one of the workouts? Let us know in a comment below or contact us!

You might also like:

• How to Row Faster Using Your Rowing Splits
• Tips for Rowing: The Rowing Machine Sprint Start
• Download 5 free rowing workouts to help you build your fitness in key areas
• Check out our Workouts Section for loads of free workouts of all types and lengths
• Our RowNow beginner rowing training plan to start rowing well today, even if you’re brand new

The post HIIT Rowing Workouts to Build Your Best Body appeared first on UCanRow2.

Updated May 7, 2023

If you’re new to the rowing machine, it can be intimidating to know where to start. But with the right technique and beginner workouts, you can quickly get the hang of this effective full-body workout.

In this post, we’ll cover the basics of proper rowing form and provide some beginner rowing machine workouts to help you get started.

Indoor rowing is one of the most popular pieces of fitness equipment today. People all over are looking for help learning how to do the rowing machine correctly!

With good reason!

It’s a total-body, non-impact workout that’s both easy on your joints and super-effective. You also get a good amount of strength training in a rowing workout, particularly if you’re newer to exercise.

Basically, every BODY can row, regardless of age, fitness level, or ability.

In fact, the older you are the better the rowing machine is for you!

It’s perfect if you’re looking for a low-impact alternative to joint-pounding activities like running, or if you’d like a lower-intensity cardio option that also allows you to build strength.

Got a weight loss goal?

The rower is the best option going! Three to four rowing workouts per week, some mixing in strength moves, combined with a solid nutrition plan will get you well on your way to reaching your target.

Ignore what you may have heard elsewhere, learning how to do the rowing machine does not have to be complicated

We can teach you the basics of the rowing stroke in just a few minutes, and that’s all you need to get started. Especially if you have an instructor to follow on every workout.

The nuances of the technique are something you can work on for the rest of your rowing life. Just like every other rower out there!

The Benefits of Rowing

If you’re wondering whether rowing is really right for you, consider these amazing rowing machine benefits:

• It’s great for building a strong heart and lungs
• It helps build power and speed
• It can help build bone density
• It can be calming and meditative
• It’s great for people at any age – there’s no limit to how old you can be and still row
• It’s a great fat burner

We could go on and on! It’s safe to say that rowing gives you some of the best bang there is for your fitness buck.

And with rowers now available for all price ranges, levels of complexity, and Internet connectivity, there’s never been a better time to get into it.

Rowing Machine 101: Terms to Know

If you’re a rowing machine beginner, where should you start?

There are some specialized terms that go with the sport, but don’t be put off by that. It’s easy to learn and there really are just a few key things you’ll want to know if you’re just starting out.

Here are some that are worth getting familiar with as you learn how to do the rowing machine for beginners:

Damper: On a Concept2 rower, it’s the tab on the side of the fan (the “flywheel”) that controls how much air gets into the machine and determines how heavy it feels, much like gears on a bike. As a starting point, set it between 3 and 5 (Not 10!) NOTE: This is not the resistance, YOU set that by how hard you push and pull.

Monorail or Slide: The part of the machine that your seat slides on.

Parts of the Stroke: The rowing stroke has 4 parts – the Catch, Drive, Finish, and Recovery. The two most important, especially for beginners, are the Drive phase, where you push back on the machine, and the Recovery phase, where you return from the back of the machine up to the front.

Read on for more key rowing terms to know!

Ratio: The relationship between the Drive portion of the stroke and the Recovery. Rowing is different in that it’s not a one-to-one effort. You always want your drive to be shorter than your recovery, typically by a ratio of 1:2 or 1:3.

Split: The “split per 500 meters,” or the time it takes you to row 500 meters. This will be displayed in a central location on your monitor. Your goal is to make the number smaller, which means you’re getting faster!

Strokes Per Minute: The number of strokes you take in a minute. Remember, a high stroke rating does not necessarily equate to a faster split or overall time.

“Paddle” or Rest: In rowing, you never completely stop until the workout or the race is over. When you see “rest” in a workout, that means you row easy, taking the pressure off, for the time or distance specified.

How to Use a Rowing Machine for Beginners – Beginner Rowing Machine Tutorial Video

Many rowing coaches try to overcomplicate the process of learning how to row by giving beginner rowers way too many things to think about.

It doesn’t have to be so hard! In fact, we can teach you to row – or help you teach someone else to row – in 2 minutes or less!

The simpler we can keep things in the beginning, the easier it is for anyone who wants to row to get started. That’s a beautiful thing!

Check out this video with UCanRow2 Master Instructor Cassi Niemann for a quick overview. Don’t forget to subscribe while you’re there so you don’t miss any of our updates!

Want to take this video with you to the gym or your home rower so you have it when you need it?

Download our free Before You Row checklist to get set up perfectly on the rowing machine every time AND link from your phone to our quick instructional video.

How Much Rowing Should Beginner Rowing Machine Users Do?

So now you’re set up to row and you know the basics of the rowing stroke. You’re ready to do your first workout.

You may be wondering: How long is long enough to start getting results?

Even if you’re used to working out, you may find your first few rows taxing just because it’s a new activity – one that’s working 86 percent of your muscles on every stroke!

So don’t worry if you can only do a few minutes in your first few times on the machine. Row consistently, a few times a week, and you will soon find you’re able to stay on the machine for longer and longer intervals.

Our RowNow beginner rowing program takes this into account. It starts you out with short workouts and builds safely and progressively over time to help you make progress you can see and feel.

Grab RowNow on its own, or get it included with hundreds of other row-along workouts inside of UCanRow2 on Demand.

Depending on how much you row and how often, you may start seeing results in as little as a couple of weeks.

Once I got to the point where I could row consistently every week for 20-30 minutes or more every time, I was amazed at the changes in my body.

For others, it may take a little longer, and you may find that the joy of moving on the machine Is plenty to keep you motivated and inspired.

Either way remember, the rowing machine is always here for you and there’s no rush or particular timeline you need to follow.

What’s the Best Beginner Rowing Machine Workout?

When you’re just learning how to do the rowing machine, aim to row for 5-10 minutes at an easy pace, 20-22 strokes per minute to start.

Do that first, then take a break. Stretch, get some water.

If you still feel good do a second round, or even a third.

You want a 1:2 or 1:3 drive-to-recovery ratio for this. So think about getting a strong PUSH on the drive, and being PATIENT on the recovery so that you’re counting one on the drive and two to three on the recovery.

All the work is done on the drive so there’s nothing to be gained by rushing back up to take the next stroke.

In fact, if you do that you’re just missing out on the meters you could have gotten by taking your time!

Keep your focus on getting into the rhythm of the stroke and feeling the Zen of the flywheel.

If you watched our beginner rowing technique video, pay attention to following that order of operations. Arms out straight at the back of the stroke, swing the torso forward, THEN bend the knees and come up to the front of the machine.

That’s all you need to worry about right now.

Keep It Simple At First

As we said before, there’s no need to overcomplicate things in the beginning!

The basics of the rowing stroke are very simple. Get those down and you’re on your way.

Then you can spend the rest of your life polishing the finer points. Very much like a golfer does to work on their stroke continuously!

Don’t worry if it doesn’t feel super hard at first, that will come with time and practice!

Don’t worry if it feels robotic at first – you will smooth that out over time too.

Also, know that it will ALL get easier and flow more smoothly with practice. Your brain won’t always be working overtime, promise!

Once you can row 20 minutes without stopping, you’re ready to add more complicated or longer workouts and classes to your regimen.

Nothing’s stopping you now!

Try This Beginner Rowing Machine Workout

Have you gotten started and now you’re ready to try something a little more?

Here’s a fun beginner workout from our fitness book, 101 Best Rowing Workouts:

Row 300 meters at 20 strokes per minute

Paddle rest for 2 minutes

300 meters at 22 strokes per minute

Paddle rest for 2 minutes

Stretch and get a drink. Ready for more? Do two more rounds, either Increasing the stroke rate again to 24 and 26 strokes per minute or repeat this series of 20 and 22 strokes per minute.

If you try this one, definitely let us know in the comments how you did!

Rowing Machine Beginner Workouts – Rowing Training Program for Beginners

The best way to get started with rowing is to follow a program specifically designed for that purpose.

A targeted program will help you make way more progress than random workouts on YouTube or anywhere else.

Our best recommendation for that is our RowNow beginner program.

It’s progressive, row-along rowing drills and workouts with an expert coach, UCanRow2 Master Instructor Cassi Niemann. Everything is specifically designed to take you from complete beginner to confident rower in just 4 weeks.

It also comes with bonus tools, cheat sheets and checklists to help you make the most of every workout AND keep track of your progress.

If you’ve ever said, “I’d love to row but I’m not sure how to start,” this is the program for you.

Beginner Rowing Machine Questions We Get Asked

Newer rowers ask great questions! Here are some excellent ones we’ve gotten recently. If we missed yours, add it in the comments and we’ll answer.

Is Rowing Better Than Other Cardio Machines?

Few cardio machines combine the one-two punch of being total-body AND low- to no impact.

Plus, few if any fitness machines are as versatile as the rower. and offer such a wide variety of workout options.

From relaxing restorative rows all the way to endurance training and lung-busting sprints, the rowing machine meets you where you are and it takes you as far as you want to go.

Can You Use the Rowing Machine If You’re Injured or New to Exercise?

On the injury, that depends on the nature of it and the guidance you’ve gotten from your medical professional. Always check first to be sure you’re cleared to row.

That being said, many people use rowing to rehab from health conditions, joint replacements, and the like. Or to prevent those from happening!

Rowing is perfect for someone who’s new to exercise! We often hear from people who are new to fitness or getting back into it, that they love the rhythm of the rowing stroke and how they can get a great workout in a short time.

If you’re brand new to rowing AND to exercise you may want to start out with a lesson or two from a certified rowing instructor. We have them all over the world, and if there isn’t one near you contact us and we can set you up with just the right person for you.

Is It Enough to Make Rowing Be Your Whole Workout Every Time?

Rowing alone will get you a long way towards reaching your fitness goals. That’s true whether you’re doing it to build strength, more endurance, general fitness, or for weight loss.

Eventually, you’ll probably want to branch out and add other exercises for cross-training. Examples include yoga and pilates for mobility and weight training to build additional strength.

It’s worth mentioning, too, that the rowing stroke is a repetitive motion. So doing something to break that up in your workout week is always a good idea.

Variety IS the spice of life after all!

What’s Next Once I Know How to Row?

Once you’re confident about your rowing and are ready for more, there are lots of ways we can support you:

• Rowing workouts on demand that you can do on your schedule. Beginners welcome!
• Our RowReady program will let you take the wheel on your training and go deeper on your rowing technique with longer, more challenging workouts that you do on your own.
• RowStrong is for you if you’re looking to get serious about adding strength training to your rowing workouts.
• If you’re passionate and think you may want to share that with others one day by learning to teach, our Coaching Crew membership community is a great place to start.

What If I Need Some Extra Help Or Support?

We’re here for you whenever you need it, to answer questions, give you on-demand workouts to row along with, or custom training plans to meet your particular fitness goals.

Drop a comment or question below, join us in our RowStrong group on Facebook, email us at infoATucanrow2.com or find us on Instagram and other social media @ucanrow2.

We’d love to help you get started, and love rowing as much as we do!

For Further Reading

The Best Rowing Workout Warmup

Rowing Split Times Explained

The post Beginner Rowing Machine Tips and Workouts appeared first on UCanRow2.

Updated July 24, 2024

One of our Instagram followers asked the question: “Explain this whole ‘rowing split times’ thing to me. What are they, what should I be looking for in them, and how can I use them to row faster?

You ask, we deliver!

If you’re newer to rowing, the split can be a confusing thing. You hear people talk about it all the time, but what is it even, and how can you use it to become a better rower?

You can use the split in a number of ways to track your rowing workout performance, measure your progress and improve your results. We’ll explore more in this post.

What Are Split Times?

Your split time (“split” for short) is simply the amount of time it takes you to row 500 meters on your rowing machine. Most machine monitors will give you your rowing splits, and it’s a convenient way to track your progress from workout to workout.

For example, if the machine says “2:00/500m”, that means it will take 2 minutes to row 500 meters. The number will change as you row because the machine is constantly updating based on your current effort.

Just as runners talk about their mile time, rowers talk about their split. You’ll often hear people say, “I took three seconds off my split!” That simply means they reduced the amount of time it took them to row 500 meters in that instance or on that rowing machine workout.

If you have a goal of rowing faster, you should aim to reduce your split time as much as possible while still rowing efficiently and powerfully, maximizing every stroke and holding good form.

Is my rowing split the same as my stroke rate?

They are different! Your split measures how quickly you cover that 500-meter distance, your stroke rate refers to how many strokes you take in a minute.

People mistakenly think there’s always a direct correlation between your rowing splits and your stroke rate (also known as “strokes per minute” or “spm”).

While it’s true that your split will probably go down if you’re taking more strokes in a minute, it’s really the amount of force you’re applying on the drive portion of the stroke that matters, and you can vary that at any stroke rate!

So it’s equally possible to row 500 meters in 3 minutes or more going 20 strokes per minute as it is to cover the same distance in 2:15 or less at that same stroke rate.

It’s all about how hard you push and pull!

What’s a Good Rowing Split Time?

“Pace” is another way you’ll hear split time described. Those terms are interchangeable.

What’s “good” will vary depending on a number of factors including your age, weight, current fitness level, and experience with rowing. It also depends on how far or hard you’re trying to go!

If your goal distance is 500 or 2000 meters, you can row a lot harder – and therefore cover that distance faster – than you could if you were rowing a half or full marathon.

Racing aside, a general rule of thumb is to start by rowing slowly and gradually increase your speed (drop your split) over time.

For many people that may be something in the range of 2:30 – 3:00/500m or more initially, dropping over time as you gain fitness and get more efficient with your rowing.

Bottom line, a good rowing split time is one that allows you to meet your goals throughout the workout, and to complete the workout still with good technique.

For beginners, that’s likely to be a more moderate pace, while more experienced rowers will probably row faster without sacrificing their form.

Don’t fixate on the numbers!

Unless you’re preparing to compete or attempt a record, there’s no “right” split you should be hitting. The answer to “What is a good rowing split time?” is whatever you need to do to hit your target effort level on every rowing machine workout.

How long should it take you to row 500 meters?

For beginners, it’s more important to focus on form and technique than split or distance.

Setting those good habits early will pay off in the long run in your results, and keep you healthy and injury-free! As you progress, you can gradually increase your speed and distance.

Your actual number will vary widely depending on how old you are, your general fitness level, age, weight, and how powerful your stroke is. It’s nearly impossible to give a number because it’s different for everyone!

To illustrate the point, I looked at the Concept2 500m world rankings. They range from 1:10.5 to 5:05.1 in athletes ranging in age from 12 to 103 years old!

So as you can see, it really does depend on who you are, and truly any result is a great place to start!

How to Find Your Own Target Rowing Splits

It may sound obvious, but if you’re interested in improving your rowing machine fitness it’s a great idea to regularly check your progress.

Sometimes you’ll see people talk for example about a “2K pace + 6 seconds” for workouts. That means they’ve rowed a 2000m piece and worked to do it the fastest they could. Then they take their average split time and go 6 seconds slower.

We typically prefer to have people use a different, more user-friendly barometer like a 4-minute test, but the concept is sound. However, many rowers don’t have a baseline to work from, and that’s ok!

Pick a distance that seems doable and repeatable, 4 minutes, 2000 meters, 5000 meters, something like that. It probably won’t be a half marathon, but if endurance is your thing, have at it!

Set your monitor for your target distance, and record your time/distance and your average split and stroke rate when you’re done. Repeat monthly or quarterly.

Generally speaking, you’re looking for the pace/split that will allow you to focus on your technique and a good effort, rather than constantly worrying about your finish time.

It’s also important to note that everyone progresses at their own rate. There are no set base splits, unless you’re trying to qualify for a competitive rowing program, and that’s a different animal.

That being said, it’s always a good idea to challenge yourself every once in a while. Pushing yourself beyond your comfort zone can sometimes lead to impressive results, at any age or stage!

Find Your Target With The Rowing Splits Calculator

Do you have your heart set on hitting a particular time for a distance, or do you NEED to hit a particular time for a distance?

Check out the Concept2 pace calculator. You can use it to quickly determine your target pace for a distance, or see how far you can go in a certain amount of time when rowing at a particular pace.

It makes the math easy, and we’re all about easy math around here!

How to Find Where You Rank Against Others

Sometimes you just want to know where you stand against your peers. Here are two ways to do that:

Concept2 maintains world record rankings in 13 categories of both meter and time targets. Go into them and you can see what the top racers in your age category have done.

Those numbers can be a little daunting though! If that’s the case for you check the Concept2 season rankings. You’ll get the numbers for the current ranking year only, and they may be a bit lower.

Keep in mind though, on both lists you’re likely up against former Olympians and National Team rowers from around the world! They’re a special breed, and not one that you need to feel compelled to compete with.

In either list, you may want to take a look at the 50th percentile result (or lower even). That’s the middle of the pack, and a nice place to be or work towards, especially if you’re new to rowing for effort.

Our best advice is always to meet yourself where you are and progress at your own rate. As long as you know you’ve done the best that you can do on any given day, you’re good!

Tips for Improving Your Rowing Machine Split Time

Learn to row slow

This could also be phrased as, “How to row faster,” something we get asked about ALL the time.

There’s a saying in rowing, “you can’t row well high if you can’t row well low.”

It may sound counterintuitive, but the key to low splits and fast times is getting good at rowing strong at low stroke rates.

It’s all about learning to really connect and generate power in your stroke on the drive, then move that through the rest of the stroke. Rowing at stroke rates of 18-20 strokes per minute help you slow down so you can groove the right technique in your muscles.

Get comfortable with being uncomfortable

Rowing at a low split, where you’re generating a lot of power on the machine (regardless of how many strokes you take in a minute) isn’t easy.

You can increase your tolerance for that discomfort by progressively spending more time in that challenging intensity zone, where you could only answer a question with a word or two, or maybe not at all.

It never feels good to be in that place, mind you, but you can get more familiar with it. By adding a few more seconds in that range progressively over time, you’ll work your way into holding lower splits for longer.

Row consistently

If your goal is to lower your splits and row faster, you have to row consistently.

So don’t let your home rower become a clothes hanger, or ignore the machine at your gym!

Build a habit of rowing several days a week and doing workouts that challenge you.

And don’t be discouraged if it takes time to see results–everyone progresses at different rates. Just keep using the machine consistently and you will see improvements over time!

Higher-Intensity Rowing: A Powerful Ally for Aging and Menopause

Rowing is an outstanding exercise for people in midlife and beyond. It’s a low-impact, full-body workout that significantly benefits cardiovascular health, strength, and endurance.

As we age, maintaining and even improving our fitness becomes crucial due to the natural decline in muscle mass, bone density, and overall metabolic rate. Rowing is an antidote for all of that, and it can be especially beneficial for managing menopausal symptoms.

Here are just a few reasons why rowing is an exercise for life:

• Full-Body Workout: High-intensity rowing engages nearly all major muscle groups, including the legs, back, arms, and core. This balanced engagement helps build and maintain muscle mass, which is crucial for counteracting age-related muscle loss.
• Low-Impact, High-Reward: Despite its intensity, rowing is gentle on the joints, making it ideal for anyone dealing with joint pain or arthritis.
• Cardiovascular Health: Rowing has been shown in research to significantly improve cardiovascular fitness. Consistent cardiovascular exercise can help reduce the risk of heart disease, a major concern as we age and particularly in postmenopause.
• Weight Management: High-intensity interval training (HIIT), which can be easily integrated into rowing workouts, is effective for weight management. This is particularly true when it’s combined with a diet rich in protein, fruits and vegetables, minimally processed grains, and healthy fats. Rowing boosts calorie burn and metabolic rate, helping to maintain a healthy weight even when our metabolism naturally slows.
• Mental Health Benefits: Exercise, particularly higher-intensity workouts, releases endorphins that combat depression and anxiety, which can be common as we get older. The rhythmic nature of rowing (at all intensities) can also be meditative, which can promote mental clarity and relieve stress.
• Bone Health: Rowing isn’t a weight-bearing exercise, but it does still provide some resistance training, which helps maintain bone density and reduce the risk of osteoporosis. The pull and push of each stroke strengthen bones and muscles simultaneously.

Is Rowing Good for Menopause?

In short, yes!

Research has found that regular exercise can help manage menopausal symptoms such as hot flashes, mood swings, and sleep disturbances.

1. Hot Flashes: Regular exercise, including rowing, has been shown to reduce the frequency and severity of hot flashes. The improved circulation and hormonal regulation from consistent workouts can help mitigate these uncomfortable symptoms.

2. Mood Swings: High-intensity exercise boosts the production of serotonin and other neurotransmitters that influence mood, helping stabilize emotions and reduce mood swings commonly experienced during menopause.

3. Sleep Quality: Regular physical activity can help regulate sleep patterns, making it easier to fall asleep and stay asleep. This is particularly important during menopause and postmenopause when sleep disturbances are common.

4. Overall Health and Longevity: Maintaining an active lifestyle including rowing can enhance overall health. It supports healthy aging by improving physical fitness, mental health, and resilience against age-related diseases.

Regardless of your age rowing, including some that’s done at a faster pace, supports overall health, helps manage menopausal symptoms, and enhances quality of life.

One of the best things about rowing is you can do it at any age, so it’s never too late to get on the machine and start your rowing journey!

Sample workouts for improving your rowing split times

If you’re looking to improve your rowing splits, then you’ll need to focus on your power output.

Below are two workouts we love that can help you do just that.

In both cases, be sure to warm up well before attempting them. You should be sweating but not breathing hard before you start the workout.

Cooling down after the workout is just as important! Take a few minutes to row lightly, get your heart rate down and enjoy the easy, relaxing swing of the movement.

As always, be sure you have clearance from a health professional before doing these or any rowing workout.

Here’s a workout that Master Instructor Heather Alschuler likes to use to help people predict how they will do in a 2000-meter race:

2K Predictor

Row either 8 rounds of 500 meters, rowing slowly in between for another 500 meters of recovery OR

row 4 rounds of 1000 meters, doing 1000 meters of recovery paddling in between.

Your goal is to row “negative splits,” meaning you get faster on each piece as you go.

The average split for either of the workouts should be close to what you can hold over a full 2000-meter race.

The 500s Workout

Row 5 rounds of 30 seconds of work and 30 seconds of rest.

Then row it again and try to beat your average split. If you have a Concept2 monitor, the ReRow feature makes this simple. You can also use your pace boat, to compete with yourself.

What do you think?

Did this help you get a sense for how and why you might want to work on getting your rowing splits down? Do you have a target split you’re working to reach, or a different goal? We’re happy to answer any questions, just drop them in the comments and we’ll get back to you!

Where to Go Next

• MORE POWER, PLEASE: Power is one of the things we all need to be working on to build our fitness. Download this FREE handout that will give you workouts to help you build fitness in 5 key areas, power included!
• GO DEEPER: Check out the Power Builder Series in our on-demand workouts. It’s 4 row-along workouts with Master Instructor Cassi Niemann that will help you practice rowing faster.
• GET STARTED: Our RowNow program will get you up and rowing well in just 4 weeks, even if right now you’re a complete beginner!
• FIGHT MENOPAUSE WITH ROWING: Rowing – including rowing in higher-intensity, faster workouts – is an excellent exercise to fight the clock of aging. It can even help with menopause symptoms and improve our health postmenopause. Get evidence-based tips and curated news to help you feel and perform your best after menopause straight to your inbox. Sign up for our menopause email newsletter here.

The post Rowing Split Times Explained: How To Row Faster Using Your Rowing Splits appeared first on UCanRow2.

The rowing sprint start is a super effective tool, not just for when you’re actually RACING on the rowing machine, but any time you want to get your machine going a little faster.

And it’s a tool that anyone who wants to know how to row faster should have in their back pocket.

What Is a Rowing Machine Sprint Start?

Also known as a “racing start,” it is typically used in competitive indoor rowing, especially short races of 2000 meters or less.

It’s a perfect way to get the machine – and yourself – moving quickly, efficiently, and safely. And it’s a whole lot easier on your body than either trying to heave yourself with your back or yank the handle in quick short strokes with your arms!

Simply put, the sprint start is a series of shorter, quicker strokes that allow you to build up your intensity quickly and efficiently. They use the power of your LEGS to generate the force that will get the machine moving, and get you to your target split as fast as possible.

There are lots of different formulas that work for this, and if you’re big into competitive indoor rowing you will want to experiment to find the sprint start strategy that feels best to you.

The one that UCanRow2 lead master instructor Cassi Niemann teaches in our instructor seminars, and that we teach to our coaching clients and our general fitness rowing machine workout students, is a five-stroke formula: 1/2, 1/2, 3/4, lengthen, full.

What is Considered a Sprint on a Rower?

A sprint is any of the shorter distances on the rowing machine, from the competitive gold standard, the 2000-meter race, to 1000 meters, or even the shorter times and distances that have become popular in the last few years with the explosion of indoor rowing.

Five hundred meters is now a common distance, and you can also race for as little as 1 minute or even 100 meters

The time it takes to do any of these pieces depends on who’s rowing them, but in most cases, a competitive 2k time will be well under 10 minutes, and a 500-meter piece will be at or below 2 minutes, for example. Many competitors row the 100-meter distance in less than 20 seconds.

Talk about a situation where you need to be able to get moving quickly!

[Want help getting set up correctly on the rower? Grab our free checklist HERE!]

How to Use the Racing Start in Indoor Rowing

Sure, people use starts all the time when they’re competing, for example in 2k races and other indoor competitions. It’s a great way not only to get up to speed quickly but also to manage that start-of-race adrenaline!

But did you know it’s ALSO a great way to get moving in other situations?

• Like at the beginning of a rowing machine workout of any length,
• or when you need a pick-me-up during a longer row,
• or when you’re doing an interval workout and the flywheel has stopped while you’ve been off the machine?

It’s true!

And the initial formula is the same regardless of the situation. The only thing that changes is the intensity with which you do it.

Use the Racing Start in a Workout

If you’re in a regular workout or a rower sprint workout (or you’re coaching one) the idea is simply to start with shorter, lighter strokes that make it easier and safer to get the rowing machine moving.

You’ll start with short, half-slide strokes, then gradually lengthen them on both ends, adding more layback at the finish and compression moving into the catch.

Use it at the beginning of a workout, even the warmup, to gradually build speed.

To reinforce the start sequence in advance of the main workout, include a couple of rounds of it in your warmup (not necessarily from a dead stop). That helps to groove the pattern so it’s easier to employ when you really need it.

You don’t have to do that on every workout, but it’s a good idea to be sure to include it before an interval workout or on a high-intensity rowing sprints day.

When to Use the Racing Start On a Longer Row

The 5-stroke start sequence doesn’t have to be used just at the beginning of a workout or interval!

You know that moment where you start to feel like somebody put lead in your machine? Maybe partway through a 10k row or a half-marathon? Drop in the five-stroke sequence to pick up your pace and give yourself a little lift.

Do it as-needed, or as often as every 500 or 1000 meters on a distance like a 10k row. Just keep in mind that the higher intensity of the start may be more tiring, so be sure not to overuse it.

Don’t want to think about doing a specific sequence? Just focus on taking five strokes in the middle of the slide, getting longer on the ends as you go, and building up to a strong pace.

That’s really all it takes to get started well.

Using Rowing Starts: The “Start 5”

In a higher-intensity or circuit workout where you’re trying to go as fast as possible or row as many meters as you can in a certain amount of time, the racing start is perfect for getting to your target split quickly.

And when you have adrenaline going, be it in a regular workout or a race, it’s important to manage it.

If building intensity is the goal, you’ll make those strokes a bit faster and more powerful, really emphasizing QUICKNESS and the push with your legs during those first five strokes.

How to Row Faster: Include Settling in Your Race Plan!

Especially if you’re racing, it’s just as important to know how to SETTLE your stroke as it is to know how to start it quickly, and to include that in your race plan.

Much as you might want to keep up that super-fast starting stroke pace, that will quickly cap out and you run the risk of the infamous “fly and die” where you run out of steam way before your race or interval is over.

So as you consider adding strategy to your racing, also consider what the next part of that is. And that would be settling into your goal pace, the one you can maintain through the end of the piece.

What Comes Next After the Start Five

Once you’ve completed your start sequence and done those first 5 strokes, you want to go into anywhere from 5 to 10 strokes that are very powerful and strong.

Use these to take advantage of feeling good, getting the flywheel moving, and burning off some of the initial adrenaline.

Then on the 11th stroke, it’s time to slow your stroke rate by slowing your recovery, and using a big PUSH into the next stroke to try to maintain the same force you had on your start.

Coaching Rowing Sprint Starts for Over 50 Fitness

For anyone working with people over 50 in your classes or clients, the sprint start is a key tool to have in your back pocket to keep your active agers safe and having fun.

Older rowers love competition and working hard, too, so this “zesty” way of getting moving is always a popular one!

You use the exact same start sequence – 1/2 stroke, 1/2 stroke, 3/4 stroke, lengthen, full stroke.

Remember to cue them to push with their feet first, keep their core engaged, and their layback short initially. Then, as they lengthen their strokes, they can settle into their working pace.

Learn More and Try a Rowing Racing Start!

Want to see a sprint start in action? Check out this video with Master Instructor Cassi Niemann, then row along with her!

The post Tips for Rowing: The Rowing Sprint Start appeared first on UCanRow2.

Updated May 7, 2023

Not to get all “handsy” or anything, but let’s take a second to talk about something you might not have thought of: Your rowing machine grip.

Hand position in rowing. It’s more important than you think and if you’re not doing it correctly it could be causing you issues.

Why? Because the hands are one of the three main points of connection between your body and the machine (as well as the seat and the foot stretchers).

COACHES! Pay attention here, you’re going to want to know these answers for when your students ask!

5 Keys for the Best Hand Position in Rowing

Your rowing machine handle grip has everything to do with things that happen up the chain.

Like how well you engage your lats on the drive, whether you keep your shoulders down and even whether you have enough room to fully bring your knees up as you move into the catch position.

We asked UCanRow2 / Concept2 Master Instructor Cassi Niemann for her top tips to help you hold the handle correctly.  Read on!

FIRST and foremost: You’re looking for a shoulder-width grip. For most people, that means the pinkies are at the edge of the handle. Not falling off, but right at the end.

This allows for a smooth retraction of the elbows through to the finish (Mmmm that sweet, smooth force curve.). It also helps you keep the shoulders down and engage your lats on the drive, which is important for getting power out of your stroke.  And finally, it creates space between your arms that you might need to bring your knees up into the catch.

SECOND: This one is debated all the time but as a starting point and unless there’s good reason not to, we prefer to see the thumbs under the handle. Why? Because it allows for a more secure, loose rowing machine grip and better tracking of the arms into the finish.

[Want 5 free workouts to help you practice your rowing technique and explore how the rowing machine can help you boost your fitness? Download your free workout set here! ]

THIRD: Keep a loose grip to prevent those downstream issues. Too much tension in the hands can lead to too much tension in the forearms and elbows, and all of that can wreak havoc.

Remember that rowing is a repetitive motion. So if you’re gripping too tightly stroke after stroke it won’t be long before some real problems materialize.

Not only is the “death grip” a risk for injury, but it can also break the chain of power production from the TRUE center of power on the rowing stroke, your legs and hips.

Karl Eagleman of Whiteboard Daily (@whiteboard_daily on Instagram – give him a follow!) did a SPECTACULAR representation of what we’re talking about here.

We often use the external cue, “imagine that you’re holding two birds” when gripping the handle. Keep them from flying away but don’t choke them.

A good internal cue here is: Hook your hands on the handle.

FOURTH: We periodically see people thinking they’ll get a great bicep pump from turning their palms up in an underhand rowing machine grip. That supinated grip isn’t the most efficient or effective choice, however.

If building your biceps is your goal, you’ll get it done way better and faster if you put the rowing machine handle down and pick up a pair of dumbbells instead.

Instead, pronate your grip and hold the rowing machine handle with your palms facing down.  This will help you recruit the larger muscles in your back and transfer that force into the machine.

Remember, more muscle recruitment = more meters!

FIFTH: If you row on a Concept2 machine or another with an ergonomic, angled handle, point those ends down!

The 10-degree bend in the handle lets you row with a natural arm and hand position. More comfortable and easier than the older straight wooden handle. (Psst… you can upgrade!).

So check your grip and make the changes! You may find it was all you needed to create a smoother, more comfortable stroke.

While We’re At It: Should You Wear Gloves When You Row?

This is another hot topic among indoor rowers. Should you wear gloves when you row? If given a choice we generally recommend that people row without gloves. That way you can focus on keeping that loose grip we mentioned above as well as a more direct connection with the handle.

Most people wear gloves to prevent blisters, especially on long workouts. But blisters are part of the game and a badge of honor in rowing (. Ultimately they turn to callouses and poof! Problem solved.

That being said, this one is NOT a hill we’re willing to die on. If rowing with gloves is important to you and helps you stay consistent on the machine, then row on, friend!

There you have it! Everything you wanted to know for the best rowing machine grip.  Questions? Ask in the comments!

Recommended next steps:

Get 5 free workouts to help you practice your technique and explore how the rowing machine can help you boost your fitness: Grab our free workout set here!

Row-along workouts and workout series to help you get fitter faster at the BEST price: UCanRow2 on Demand

The post The Best Rowing Machine Grip appeared first on UCanRow2.

Last updated July 25, 2023

How many times have you looked at a rowing or other free online workout somewhere online and thought, “Is that free online workout good for me to do?” “Will it be challenging enough,” or more importantly, “Can I do it safely at my age and fitness level?”

Free online workouts are a dime a dozen, and that’s part of the problem.

They’re everywhere: YouTube, Facebook, Instagram, etc.  #Sweatyselfie images, reels, TikToks, and full videos of all manner of workouts. Often with hundreds of repetitions, huge dumbbells or kettlebells, super-fast rowing machine splits, all the things.

It ballooned in the pandemic, too. Now you can find all manner of free online workouts (and paid) from trainers and would-be rowing coaches who may or not actually know what they’re doing.

Take it from someone who spends their days looking at rowing content online, there’s A LOT of dubious content out there, especially these days as trainers latch on to the explosive growth of indoor rowing.

How to choose the right free online workout for you

If you’re brand new to rowing, we recommend starting with a beginner program that’s designed specifically for you. Random workouts are fun, but they won’t help you learn proper rowing technique from the start, which is the best time to get it cemented in!

Have a look at our RowNow beginner rowing workout plan. We designed it SPECIFICALLY with the new rower in mind, to give you everything you need to know to start rowing well, today, and without overwhelming you with details you don’t need when you’re just starting.

If you’re been rowing for a while, or you’re looking to add some fun variety to your workouts, an on-demand rowing workout might be just the thing! You can row along with our master and certified instructors in workouts that are appropriate for all fitness levels, and range in length from 10 minutes to 40 minutes or more.

Whatever the fitness modality, you want to be sure they’re right for you. You want to be sure you can stay safe, get a good workout, AND make progress with your fitness.

Ask these questions to help you find the right online on-demand workouts:

• Is the person doing the workout qualified? Like, do they have a personal training, group exercise, or in our case a rowing certification? Particularly in an online fitness world – and in a world where many of us aren’t in the same physical shape we were pre-pandemic – knowing what to do to keep people safe is essential. The older we get, the more that’s true.

Certifications aren’t everything, but they let you know that the person had to prove to someone else that they’re qualified, and that they did more than watch hours of random YouTube videos or row in high school.  For example, if it’s a UCanRow2 rowing certification, you know that the instructor has been trained to work with people of all ages and fitness levels, and they’ve had to demonstrate that they themselves both know how to row well, and how to teach it well.

• How much work volume does it have?  Hundreds or even dozens of repetitions, particularly of unfamiliar moves, is a red flag in many cases. Rowing, for example, is a repetitive motion in and of itself. Adding lots of additional repetitive exercises to that may turn your workout into an injury waiting to happen.

• How long will it take? Unless you’re training for endurance events, you should be able to complete most workouts in an hour or less, including the warmup and cooldown.  There’s no need to do anything longer than that on a regular basis; In fact, it can be counterproductive.

• Are the moves familiar to you? It’s fine (and fun!) to have a new move or two in a workout, but make sure you understand it and are comfortable doing it without load before trying it with weight.  Also if the workout is ALL new to you, you’re better off subbing in familiar exercises for most of the new moves. Work new exercises in gradually as you get more skilled.

• Does the workout include scaling options, and can I perform the scaled version correctly? Scaling allows you to vary the workout’s complexity and difficulty based on your general fitness and ability, and also how you feel on that particular day. Good workouts (and good instructors) will provide alternatives for more challenging moves.

How to know if a workout is right for you

Once you decide to do a new workout, whether it’s an on-demand workout or one you get out of a book, be in test mode with it the first time.  If you find yourself getting completely exhausted, or unable to perform the moves with correct technique, that’s an indication it’s time to back off.

If you find that’s the case, STOP.  Cool down and be done, or move to something that’s more in your range on that day.  Consider this your permission to do that.

Other strategies to try (that can also apply to any workout on any day): If the workout has several rounds, do the first one and see how you feel before moving on.  Or, cap the time: Follow the routine for 20-25 minutes and re-evaluate.

One note: Never be afraid to take a brief break to catch your breath and regroup.  Drop your effort if you’re rowing, or put the weight down if you’re doing an interval workout.  There’s no point in doing a move if you can’t do it correctly.

If at any point your technique fails and you can no longer do the workout correctly or safely you are DONE, and that’s completely fine!

Note for coaches and instructors: Be sure to explicitly give your clients and students permission to take a break. They need to know there’s no shame in it, and they’re not “less than” in any way for listening to their bodies. Also, remember to test drive your workout BEFORE doing it with your class. A workout that looks good on paper may turn out not to be appropriate for your client or group. The only way you’ll know that is if you try it yourself first.

Want on-demand workouts you can trust?

We offer dozens of on-demand workouts, rowing-only and rowing plus weights, that you can do with us, and on your schedule.  All of them are taught by our master and certified instructors, so you KNOW you can trust that they’ll be efficient, effective, safe and FUN!

The on-demand workouts we do at UCanRow2, like all of our other ones, are tried, tested and true.  We’re all about rowing for EVERY body, so making workouts that meet you where you are is built into our DNA. Come row with us!

DO AN ONLINE WORKOUT WITH US!

Would you rather stick with free workouts for now? No problem! We’ve got loads of free online rowing workouts on our YouTube channel. Jump over and check them out, and don’t forget to subscribe while you’re there so you don’t miss the next one!

Got a question, or a workout you’d like to see? Drop it in the comments!

The post How to Choose The Right Free Online Workout For You appeared first on UCanRow2.

          Master Instructor Heather Alschuler, who rowed many a long workout – marathons included – in her training as a Canadian Olympian.

          Master Instructor Katie Rosso Recker, a competitive runner and rower who loves marathons AND ultramarathons.

          Master Instructor Nell Aiello, who for years trained marathoners and ran a marathon event at the CrossFit / rowing gym she owned in Chicago.

Top Marathon Row Tips From Our Rowing Experts

1. Decide whether this is an appropriate distance for you

Marathon Row Training Considerations

          Just keep rowing until you get it done, maybe watching some movies or bingeing Netflix?

          Headphones and music or an audiobook?

          Or do you want to be more strategic?

There are no right or wrong answers here, it’s whatever works for you. You’re probably tired of hearing this at this point, but don’t leave this one up to chance either.

That includes testing out your playlist! Those jams you love in the car can get way annoying over the course of multiple hours of rowing!

The post Marathon Row Tips appeared first on UCanRow2.

Updated July 17, 2023

Endurance workouts are great for your fitness, but let’s be honest: They’re not always fun.

Spending an hour or so on your rower, treadmill, bike, etc., especially at a low to moderate intensity, can be more boring than fun.

No worries, though! In this blog post we’re giving you our best tips to make your endurance rowing and endurance workouts in general more enjoyable.

What’s Endurance Training?

The way we’re referring to it here, endurance training means workouts that are done primarily at a lower intensity and for a longer time.

Endurance workouts help you develop your aerobic base of a strong heart and lungs. That’s critical for overall health and fitness, regardless of whether you’re the “workout type” or not.

It’s that endurance base that often makes getting through your day easier. Like carrying groceries up the stairs, picking up a grandchild, or chasing them around the playground.

Examples of endurance activities include rowing, walking, running, biking, swimming, paddling, and the like. Really any cardio or aerobic activity that you can do for an extended time.

Getting Started With Endurance Workouts

If you’re just getting started on an endurance or fitness journey, begin with 5 to 10 minutes rowing, walking, swimming, running, whatever.

We love rowing because it’s total-body and low-impact (so super effective and efficient), but choose whatever is most available AND appealing.

You want to go at a low-to-moderate intensity, the kind where you can talk and easily answer a question.

Once those 5-10 minutes are easy, add a few more until you gradually work your way up to 20-30 minutes or more a time or two a week.

Balance that out with strength training a couple of times a week, a high-intensity workout or two, and plenty of stretching and walking and you’ll be hitting new heights in no time!

[Want longer workouts and a coach to follow while you’re doing them? We have them on UCanRow2 on Demand!]

The Benefits of Endurance Rowing

Why should you choose rowing for your endurance training?

Let us count the ways!

• Rowing is total-body, low-impact fitness
• It’s perfect for people of all ages, sizes, and fitness levels
• It targets 86 percent of your muscles on every single stroke
• Rowing meets you where you are – It adjusts to the amount of intensity and effort you put into it so it can be used for workouts of ALL distances and intensities
• It can be meditative, especially on a longer row. So it’s as good for your head as it is for your heart

Given all of that, spending a longer time on the rowing machine is a PERFECT way to get your endurance work in.

It’s also a great cross-training balance with other, higher-impact sports like running.

Motivate Yourself For Your Endurance Workouts

Let’s face it, we all have days where we have to drag ourselves to the gym.

That’s true for fitness professionals as much as it is for everyday athletes!

Training for rowers is no different than training for runners or cyclists or any other sport.  Sometimes you just need to find ways to make the meters tick off faster.

And as beneficial as endurance workouts are, the prospect of a longer workout isn’t always something to relish.

Fortunately, there are some great ways to make an endurance rowing workout go by quicker:

Here are some of our favorite endurance rowing tips and strategies:

– Count strokes to get through the tough parts of the workout

– Do every third 500 meters faster to break things up

– If the thought of rowing 10k in one shot overwhelms you, break it into smaller pieces and add in off-erg work in between.  Our Workouts page has lots of ways to do that.  Ready to try it in one go? This post will show you 10 ways you can get it done!

– Take your mind off the monitor and focus on your indoor rowing technique for a certain number of strokes or minutes. Think about sitting up tall, swinging from 11:00-1:00, chest up coming into the catch, one count on the drive, two on the recovery, etc.

– Up the intensity – Working harder in short bursts makes the meters tick by faster and can stop you from focusing on them so much.

– Have a split range you’re going to keep through the workout and do whatever it takes to hold it (increase or decrease your intensity, stroke rating, etc.)

– Use the pace boat on the Concept2 Performance Monitor to help you hold your split. Set it on the pace you don’t want to go under. Beat that little guy!

– A favorite at the UCanRow2 Bodyshop studio is row-ling 100s, alternating 100 meters hard, 100 meters easy (or whatever variation of that sounds appealing)

– Hit the Units button on your monitor and vary what you’re rowing for – meters, calories, watts

Use the force curve on your Concept2 monitor and work on creating smooth strokes. Want to learn more about that? Check out our force curve video here.

– Play a numbers game – work towards “fun” meter numbers like 4444, 5678, 12345, etc.

Ok maybe we’re a little crazy, but these tricks have gotten us through MANY millions of meters. How do you get yourself through a tough workout? Tell us in the comments, we’ll add the best ones to the list!

Questions? Drop those down below too, we’ll answer!

For Further Reading and Learning

• 3 Tips for Better Rowing Technique
• UCanRow2 on YouTube
• RowReady on Demand: Row-along workouts – including endurance workouts – so you have someone to follow the whole time!
• RowNow learn-to-row course for brand-new rowers
• RowReady course: Our intermediate-level rowing course. Level up your rowing technique AND your rowing fitness!

Updated July 17, 2023

The post Head Games: Tips and Tricks for Endurance Workouts appeared first on UCanRow2.

“How can I get more out of my rowing?” Very often, it begins with getting set up properly at the catch. A strong rowing catch position = more power from the drive = more results from the workout.

In this guest post, Master Instructor Alicia Clark shares tips for rowers learning how to row on a rowing machine. The post, which will also help coaches, will show you how to optimize this key part of the rowing stroke, and stay safe while doing it.

The Rowing Catch Position: A Primer

There’s a lot that goes into having a good catch position on the rowing machine. 

For coaches and instructors, it may make the difference between a powerhouse row and a ho-hum one.  Nail the catch and you’re set up for success on each and every stroke.

How to row on a rowing machine: A good catch position looks like this:

Use These Cues For a Strong Rowing Catch:

When learning or teaching someone how to row on a rowing machine, a good catch position is essential.

It’s all about getting the right setup, quickly, to allow for a powerful and fast drive.

Use these cues to make your own stroke better and more powerful, and be sure to have your rowers check them as well before every workout:

1- Glutes on the edge of the seat

Sitting on the seat correctly sets you up well for a lot of the following points. We want our sitz bones to be going directly down into the seat. 

One way to make sure that you’re sitting correctly on the seat is to pick up your butt cheeks (A favorite phrase of UCanRow2 Lead Master Instructor Cassi Niemann)!

Yep I said it! Pick those babies up so you can get your hips in a more neutral position and lean forward.

Watch the video below to see exactly how to do it.

[Eds. note: A great cue for this from Alicia is, “Sit on the edge of your seat like you’re watching a suspenseful movie.”]

2- Shoulders in front of hips

Getting your shoulders in front of your hips sets you up for a better drive. After you push your legs down (on the drive) you’ll be able to swing your body open for more power.

The body swing accounts for 30% of the stroke’s power, and if you aren’t getting your shoulders in front of your hips to begin with, you’re missing out on all of that!

3- Sit up tall

Many athletes make the mistake of “overreaching” at the catch: Reaching so far forward that their chest touches their knees as they go for extra length. When we reach too far, though, we lose tension in our shoulders.

So on the next stroke, the first thing that has to happen is the shoulders have to pull back to engage, rather than the first step being the push with the legs.

Long story short, reaching at the catch wastes time and makes you lose power. The extra length isn’t worth it!

4-Shins vertical

Stopping when the shins are vertical (or perpendicular to the ground) is the perfect balance between applying power quickly and lengthening your stroke. 

When we “overcompress” and allow our shins to go past vertical, it takes our heels much longer to come back into contact with the footplates on the drive.

We want to push through our heels on the drive, and when our heels come up too high, it’s easy to push through the balls of the feet instead. 

Not everyone has the flexibility to make it all the way up to their shins being vertical, especially when first learning how to row on a rowing machine.

If it’s a mobility or pain issue, then come up as close to vertical as you can. Let the rowing machine meet you where you are. 

NOTE: Stopping short of vertical cuts your stroke short. It’s OK for your heels to lift slightly at the rowing catch in order to get to shins vertical. 

5- Heels slightly lifted

This will vary for everyone, but most people will need to lift their heels just slightly at the rowing catch to get their shins vertical. If your athlete has the flexibility to keep their heels down and still get their shins vertical, that’s awesome!

Ultimately, the goal isn’t what happens with the heels, but with the shins.

6-Arms straight

The arms should act like straps at the rowing catch position. If you follow Whiteboard Daily on Instagram, you may have heard the saying, “when the arms bend, the power ends” in regard to weightlifting.

The same is true in rowing!

Imagine you’re hanging off the erg handle when you begin to drive through your legs.

The best way to transfer that power is with straight arms! Bending them wastes precious energy that then can’t be put into getting a faster split. 

7- Lats activated

The latissimus dorsi, often referred to as the “lats,” is the large V-shaped muscle that covers the width of the middle and lower back.

Turning it on before you start the drive portion of the rowing stroke will make a significant difference in your power generation.

As you sit at the catch preparing for the drive portion of the stroke then, think of sitting up tall and pulling your shoulders back and down.

This creates tension in the upper body that allows us to hang off the handle. When looking at the upper back and shoulders, imagine forming a letter J.

It’s the same kind of tension in our upper body that we create before we deadlift, clean, or snatch with a barbell. In order to lift properly, we need those lats engaged before (and not during) the lift. 

Working on your rowing catch position will set you or your rowers up to get the strongest, most powerful stroke possible.

After all, starting the stroke right is the first step!

Want help with your rowing stroke?  Check

Want workouts to help you practice your stroke? Get 5 rowing workouts that will also help you or your clients improve in 5 key areas of fitness

Notes on Coaching the Rowing Catch Position For Coaches / Instructors:

As coaches, it’s important to look carefully at your athletes’ catch position. Most importantly, it will help you keep your athletes safe, but it will also help them generate more power!

Notice how your athletes look when they start to change direction on the erg, going from the recovery to the drive. This snapshot in time can help you identify parts of the catch they may need to work on. 

There are two areas, in particular, to look for.  Read on, or scroll down to check the video. 

1. Check that your athlete’s shins are coming to vertical

This is the easiest and most important thing to look for.

It’s pretty easy to see if a rower is overcompressing at the catch and their shins are going past vertical (see the photo below). This is important to check because knee pain can start to creep in if they are overcompressing.

Overcompression at the catch can strain the knees and reduce power on the drive

A cue that I’ve found helpful here is to tell them to start the drive as soon as they feel their heels lift up.

This typically prevents athletes from lifting too much, overcompressing, and then delaying the push down into the drive.

Rowing coaching cue to avoid overcompression: Tell your athlete to start the drive as soon as they feel their heels lift at the catch. #rowing #fitness
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Try this hack to stop overcompression

A physical cue that helps stop rowers from coming up too far is to wrap a band around the monorail right where their shins come to vertical.

Let them know that when they hit the band they need to start their drive.  It will be rough at first, but over time your athletes will learn where the bad is, so the drive back will be more natural.

[Eds. note: Another way to do this is to use a piece of electrical tape on the top of the monorail. Put it in the same place as you would the band, just ahead of the front seat roller when your athlete is at shins vertical. Be sure to use only electrical tape and not duct tape, for example, which is hard to remove and leaves a sticky residue.]

2. Make sure the shoulders are in front of the hips

The next big thing to check is that your athlete’s shoulders are in front of their hips at the catch. If your rowers start their drive by leaning back first before they push with their legs, this can cause back pain over time. 

A tactile cue that works well here is to use your hand to press down on their shoulders when they start the drive. This resistance from your hand will teach them to be patient before they open their hips. 

Legs-only rowing would also help those athletes that lean back too soon. 

Help your athletes start every stroke the best and safest way possible! Let’s get rowing!

Want MORE COACHING TIPS? Check out this video, then subscribe to our YouTube channel!

Ready to go all-in with coaching? Take our rowing instructor certification seminar! It’s available either live-coached online worldwide, in-person in select locations, or self-paced on-demand.

Get more information on certification here.

Did you try these tips, either for yourself or with your students if you’re a fitness professional? Let us know in the comments how it went!

For Further Reading:

• Rowing Technique: Dial in Your Damper Setting
• Trainer Technique Tips
• 3 Tips for Better Rowing Technique

The post Rowing Technique: Learn the Rowing Catch Position appeared first on UCanRow2.

Let’s talk workout prep! What’s your typical workout warm up like?

If you’re like most people, left to your own devices you’ll spend less than 5 minutes doing something where you’re randomly moving. You’re like to be paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

We get it, we’ve all done it. Especially when we’re in a hurry or coming into the workout feeling frazzled and still “buzzing” from the rest of our day.

Here’s our CALL to you: Don’t waste the WORKOUT warm up!

A few minutes of chatter or TV is totally fine and a welcome respite. But after that, you need to get serious about ramping it up.

It’s super important, both physically and mentally.

The warmup is your chance to:

• prepare your heart, muscles, and joints for the harder effort of the workout ahead

• refresh your muscle memory and drill into your rowing technique so you can get the most out of your workout and prevent injury (if you’re doing a rowing workout that day

• shake off the rest of the day and transition mentally into your workout

Your workout time is self-care, friend! Give yourself the gift of giving it your full attention.

Don’t just think you can spend 2 or 3 minutes and call it good, either.

The older we get the more workout warm up we need.  But no matter how old we are, we still need to dedicate at least 5-10 minutes to getting our engine going.

A quick way to tell if you’ve warmed up properly: You’ve broken a sweat by the end of it and you’re breathing a little harder, but you’re not completely out of breath.

Even if your main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.

PS: They also make fabulous beginner rowing workouts. Pick one you like, do a round, and check in with how you’re feeling. Then do a second or even a third time through if you’re feeling up for it!

Try This: Workout Warm Up on the Rowing Machine

Here are three warmups we love. They’ll get you ready for your workout, and you’ll have fun doing them, too!

Whichever workout you pick, do a few minutes of easy rowing first. If rowing at full slide (coming all the way to the catch position) doesn’t feel good at the very beginning, this is your chance to warm up into it. Start out rowing at half- or three-quarters slide first!

Want some technique refreshers and drills to work on while you warm up? Our YouTube channel and our RowNow beginner rowing workouts program are chock-full of drills and other helpful rowing hints.

On to the workouts!

From our RowReady workout program

4 minutes at a stroke rate of 22 strokes per minute

3 minutes at 24 spm

2 minutes at 26 spm

1 minute at 28 spm

From our book 101 Best Rowing Workouts

For each round, row 10 strokes at the prescribed stroke rate, then 20 strokes at whatever rate feels comfortable for a warmup. On the early rounds, that rate may actually be higher than what you’re doing on the 10 “on” strokes.

Round 1: 10 strokes at 20 spm

Round 2: 10 strokes at 20 spm

Round 3: 10 strokes at 22 spm

Round 4: 10 strokes at 22 spm

Round 5: 10 strokes at 24 spm

An on-water rowing classic

Total time: 15 mins (approx.)

1 stroke hard, one easy

2 strokes hard, two easy

And so on up to 10 strokes hard, 10 easy

No prescribed stroke rates here, just do what feels like a good effort on the hard strokes and catch your breath on the easy strokes.

BONUS: Row Along With This Workout Warm up

Do the all-important pick drill plus a stroke rate pyramid with Master Instructor (and Olympian) Heather Alschuler! Ready to row in under 10 minutes!

Try these warmups and let us know in the comments which one was your favorite!

Want to add on a full-on workout after the warmup?

These should do the trick:

UCanRow2 Basic Workouts

Meter Monster & Flywheel Frenzy training programs

Monster Meter endurance rowing workouts

101 Best Rowing Workouts

Tweetables:

Even if your main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.
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Don't waste the workout warm up! It's super important and a few minutes on the rowing machine will get your whole body revved and ready to work!
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Looking for a great rowing workout warm up, or a beginner rowing workout? Here you go!
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Your workout time is self-care! Give yourself the gift of giving it your full attention.
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The post Crush the Gym With A Rowing Workout Warm Up appeared first on UCanRow2.

Updated May 7, 2023

How do you typically warm up before your rowing workout? Do you even warm up at all? And if you’re a coach or instructor, do you take a few minutes to actively plan and think about how the warmup is going to support the rest of the workout? It’s time well spent, to be sure, and in this post we’re diving in on why the rowing workout warmup is important, whether you’re a fitness professional or you row on your own. And we’ll give you a rowing workout warmup you can row along with, so no more excuses!

Why it’s Important to Do a Rowing Workout Warmup

Hey, life’s busy.  Sometimes you can barely find the time to get to the gym or get on your home rowing machine. Who’s got time to do a proper warmup?

You do!

Or at least you should if you want to make the most of it. And by “most of it” we mean your workout, not the warmup.

If you’re like most people, left to your own devices you’ll spend less than 5 minutes just randomly sliding back and forth on the monorail, paying more attention to the TV or your friend on the machine next to you.

We get it, we’ve all done it. Especially when we’re in a hurry or coming into the workout feeling frazzled and still “buzzing” from the rest of our day.

And news flash, it can happen to trainers, too!  We sometimes get a little lazy about being intentional with what is actually a very important part of the workout.

Good workout start with great warmups. So be intentional with those few minutes!

4 Tips For The Best Rowing Workout Warmup

1. Use the warmup to pattern quality movement in the main workout

 The primary purpose of the warmup is to bring up the body temperature and prepare the heart, joints and muscles for the work ahead. It’s also the time to shake off the rest of the day and bring your head into the room (Whether you’re the instructor or the student!).

If you’re going to be doing strength moves off the machine it’s important to take time during the warmup to get the muscles and joints ready for that work as well.

Stretching and some light dynamic work or bodyweight moves should be targeted to whatever muscle groups are going to be center stage in the main workout. 

2. Use the time to zero in on rowing technique and establish any technique themes for the workout

The warmup is prime time for practicing rowing technique. One of the best ways is to do the pick drill and use that to imprint good technique.  We also love feet-out rowing as a way to uncover and address any technique errors.

COACHES: Pick one or two key things you’re going to focus on in the warmup and then refer back to them in the workout. Hip swing, knees down, ratio, proper order of operations, etc. 

Whatever it is, start to work the language and the technique elements into the warmup and then reference them the same way during the workout so they register with your students.

REMEMBER: Don’t give your rowing clients too many things to focus on in one session, they’ll just get overwhelmed. 

Teaching Tip: Give your #rowing students just a couple of technique things to work on each class. That way they'll make progress and not feel overwhelmed.
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3. The shorter the workout, the longer the warmup

We all wish we could get warmed up in just 5 minutes! But particularly if you’re 40+, you likely need a little more time than that.

Even 10 minutes can be enough to prep for a longer workout, but if the workout is short you want to be sure you don’t skip the warmup! 

Short, high-intensity workouts require you to already have a good sweat rolling so that when the timer starts you’re ready to HIT IT! You want to make the most of that 15- 20-minute workout so get to the point where you’re working hard right out of the gate.

COACHES: When you’re warming up for a higher-intensity workout be sure to include higher-intensity bouts in the warmup as well. Don’t wait until the main workout to take those first hard strokes.

One good way to approach it is to do a hard 10 strokes (known in rowing as a Power 10) at the top of every minute of the warmup. 

The shorter the workout, the longer the warmup #fitness
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4. How to know if you’ve done a good warmup

There’s a Goldilocks zone where you’ll know if you’ve done a good warmup:

You should be starting to sweat “around the edges” and feel like you’ve done something. Definitely feel ready to take off any sweatshirts or outer layers you started with.

But if you’re breathing hard and need to take a minute to rest before you can get off the machine, you’ve probably gone a little too hard.

4 Best Rowing Workout Warmups

Even if the main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.

PS: Warmups also make fabulous beginner rowing workouts: If you’re just starting out with rowing, pick a warmup you like, do a round of it, and check in with how you’re feeling. Then do a second or even a third time through if you’re feeling up for it!

Here are three warmups we love. They’ll get you ready for your workout, and you’ll have fun doing them, too!

Whichever workout you pick, do a few minutes of easy rowing first.

If rowing at full slide (coming all the way to the catch position) doesn’t feel good at the very beginning, this is your chance to warm up into it. Start out rowing at half- or three-quarters slide first!

Want some technique refreshers and drills to work on while you warm up? Our YouTube channel and our RowReady program are chock-full of drills and other helpful rowing hints.

On to the workouts!

From our RowReady workout program

4 minutes at a stroke rate of 22 strokes per minute

3 minutes at 24 spm

2 minutes at 26 spm

1 minute at 28 spm

From our book 101 Best Rowing Workouts

For each round, row 10 strokes at the prescribed stroke rate, then 20 strokes at whatever rate feels comfortable for a warmup. On the early rounds, that rate may actually be higher than what you’re doing on the 10 “on” strokes.

Round 1: 10 strokes at 20 spm

Round 2: 10 strokes at 20 spm

Round 3: 10 strokes at 22 spm

Round 4: 10 strokes at 22 spm

Round 5: 10 strokes at 24 spm

An on-water rowing classic

Total time: 15 mins (approx.)

1 stroke hard, one easy

2 strokes hard, two easy

And so on up to 10 strokes hard, 10 easy

No prescribed stroke rates here, just do what feels like a good effort on the hard strokes and catch your breath on the easy strokes.

BONUS: Row Along With This Workout Warmup

Ready to row in less than 10 minutes! Do the all-important pick drill plus a stroke rate pyramid with UCanRow2 / Concept2 Master Instructor (and Olympian) Heather Alschuler!

Try these warmups and let us know in the comments which one was your favorite!

Want to add on a full-on workout after the warmup?

These will do the trick:

UCanRow2 on Demand

Meter Monster & Flywheel Frenzy training programs

Monster Meter endurance rowing workouts

Tweetables:

Even if your main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.
Share on X

Don't waste the workout warm up! It's super important and a few minutes on the rowing machine will get your whole body revved and ready to work!
Share on X

Your workout time is self-care! Give yourself the gift of giving it your full attention.
Share on X

The post The Best Warmup to Do Before a Rowing Workout appeared first on UCanRow2.

Updated May 9, 2023

Rowing machine games: Try this one to also learn proper rowing technique

Rowing machine games are fun. But can they also help you learn proper rowing technique?

Truth be told, some can, some can’t.

The good ones will help you dial in the key parts of the rowing stroke: The hip hinge, proper ratio, a strong drive, those kinds of things.

There’s no doubt rowing machine games are popular. Some brands have pretty much dedicated their whole machine to them.

That’s great because rowing can be kind of … yeah, we’ll say it … boring to learn.

Good thing there’s a solution for that, and it’s right inside your Concept2 monitor!

Read on to learn about our favorite game on the Concept2 to help you row better and maximize your fitness on the rowing machine. HINT: It’s probably not the one you’re thinking of!

Rowing Comes of Age

Rowing used to be a well-kept secret. Those of us who knew that the rowing machine is the perfect solution for total-body, non-impact fitness for people of all ages, stages, and fitness levels were few and far between.

Not anymore!

Rowing has been called the new spinning, and you now see rowing gyms popping up all over, home machines have been sold by the thousands, and there are tons of options for doing workouts online (including our own, UCanRow2 on Demand).

As the machine has gotten more popular, so have gamified versions of rowing. Brands like Aviron and Echelon have gone all-in on the concept, but they’re not alone in offering ways to play on the machine.

In fact, industry stalwart Concept2 had games as an option well before those others even existed.

How rowing machine games can help make you a better rower

Most people start out rowing the same way: They get on the machine and off they go.

Or maybe they watch some videos, or do a full beginner course if they’re really smart about it.

That alone is often enough to sustain them for a while.

Eventually though, without enough variety or challenge, rowing machine workouts can get pretty boring.

And the question also comes:

Am I doing this right? Am I using proper rowing technique?

It’s actually a great question to ask because good rowing form will go a long way toward making rowing easier, more fun, and more effective all at the same time.

There are tons of drills and mantras that you can use yourself, or with your students or clients,  that will help them dial in their rowing.

But sometimes it’s fun to make a game out of it, amiright?

Try the Game That Will Make You a Better Rower

If you row on a Concept2 rowing machine you’re not left out of the gamification fun! (Ahem. You did know there are games on the Concept2 monitor, right?).

The one everyone gets stuck on is the fish game.

Super fun, you get to swim through the ocean, going faster and slower to swim up and down and catch all the yummy small fry, while trying to avoid becoming the big fishes’ dinner yourself.

The game is intended to teach rowers to control their intensity.

The problem is, in our experience, most rowers aren’t skilled enough at making those quick adjustments so they end up reinforcing bad technique habits instead.

If you watch people play the game, you’ll often see them making some pretty erratic moves to stay alive. The exact opposite of the consistent, fluid strokes we want to see on the machine.

Don’t get me wrong, I love a good game of fish occasionally, and it can be a great motivator to help you get on the machine.

But we like it better as a reward after a workout.

What to do instead then?

There actually IS a game on the Concept2 – also super fun – that will help you practice your technique.

Build Proper Rowing Technique With the Darts Game

This one is all about tempo and consistency. You get five strokes to start and set your pace, then 300 to try to hold what you were doing.

The closer you are to the target stroke rate and split you set on the warmup, the more points you’ll get.

Go faster than your pace strokes and you’ll have a flat line above the target. Go slower and your line will run underneath. No points.

As long as you put a little bit of oomph into it, the game makes for a great workout warmup, or it would also be a fun cooldown.

Side note for fitness professionals and studio owners: This is a fun group warm up too!

Try the Darts Game!

Here’s how to set it up on either a Concept2 PM4 or PM5 monitor:

PM5: From the Main Menu select More Options > Games > Darts

PM4: From the Main Menu, select Games > Darts

The total possible score is 15,000 points. We’ve seen it done more than once!!

Give it a go and report back in the comments!

Recommended next steps

• 3 Tips for Better Rowing Technique
• Get workout tips in your inbox every week
• Learn to Row: Go from Flywheel Freshman to Rowing Rockstar in just 4 weeks
• Follow-along rowing workouts

The post Play This Game for Proper Rowing Technique appeared first on UCanRow2.

Burning fitness question of the moment: If you have to wear a mask to work out, what’s the right way to do it? And how to do it with an activity like rowing that’s often high-intensity?

Is it even a good idea?

Many of us don’t have a choice in the matter. Our gyms have decided that the only way we’re getting back in is if we wear a mask, even while working out.

Other gyms and states have decided that wearing a mask while doing the actual workout is optional, although you have to wear one any time you’re not working out.

If you’re a fitness professional, though, it may come down to a choice between putting that mask on and working.

The good news is, you don’t have to choose. It IS possible to wear a mask while working out or teaching.

We dive in.

SHOULD you wear a mask while working out or teaching a fitness class?

A webinar on fitness and face masks from the American Council on Exercise (the same organization that accredits our rowing instructor certifications) provides some great general guidance.

It was with ACE President Dr. Cedric Bryant and Dr. Len Kravitz from the University of New Mexico, one of the best-known researchers in the exercise-science field.

Recognizing that masks are likely to be part of our lives for a while, the two have begun looking into a research review and their own investigation into the effects of wearing a mask while exercising.

Read on for the key conclusions from the webinar, and some rowing-specific guidance.

Should you wear a mask to workout?

1. Wearing a mask to work out is safe for most people. It could be a problem, however, for those with underlying conditions like cardiovascular and respiratory illnesses. Even seasonal allergies can be problematic.

2. Leave room for adaptation: Exercisers, and the people who train them, need to remember that many of us have lost some fitness since our gyms closed. Add a mask and the associated oxygen restriction, and the environment gets more complicated.

It’s recommended to progress slowly and gradually while the body adapts (and it will).  Bottom line: Don’t jump right back into your high-intensity workout routine.

3. You may feel the effects even when resting: To the researchers’ surprise, the potential effects of masks (dizziness, light-headedness, shortness of breath) can persist or appear even into the time when we’re recovering from exercise.

All the more reason to provide a socially distanced place for people to step aside from the workout, take their mask off (by touching the ear loops not the mask itself!), and get their breath back if needed.

4. Older athletes may be more vulnerable to feeling the effects of working out with a mask on. Dr. Kravitz also discussed anecdotal reports that balance may be affected in older mask wearers, so that’s important to watch for.

5. Additionally, hydration is also key for older athletes, and even more important when exercising with a mask on. A quick pre-workout “body check” for “What have I had to drink, how am I feeling, does anything hurt?” is recommended.

5. Use the talk test or RPE to measure intensity: There is early evidence that heart rates will be higher in those wearing masks. Bryant recommends using the talk test to gauge whether you’re in an appropriate range of intensity: Can you talk, and how many words can you say at one time?

Advice for studio owners and fitness professionals

1.Ease back in: Your first workout back in the studio shouldn’t be super high intensity. Your students will need to adjust from having been doing less, and you very may well too!

2. Keep the channels of communication open! Be sure to check in with your students, not just at the beginning of class but throughout, to see how they are feeling and to make sure that the workout is appropriate for them that day.

3. Provide a socially distanced place for people to take their masks off and recover before returning to class.

4. If possible, hold classes outdoors to minimize the risk of virus spreading. If that’s not an option, provide as much airflow as possible indoors. Open windows and doors, turn on fans.

5. Emphasize Duration and Distancing: Try to limit the amount of time that people are in your facility, and increase their physical distancing while they are there.

6. Practice, practice, practice: As with anything new, you need to practice teaching with a mask on off-stage, before you do it with your students. You’ll probably need to moderate your own intensity even more than usual so you don’t lose your breath and you can project your voice through your mask. But try it!

What makes a good workout mask?

Kravitz is not a fan of wearing a surgical mask to your workout. Instead, he recommends using a washable one made of moisture-wicking fabric on the inside and a water-repellent layer outside. If the fabric is anti-microbial, even better he says.

He also recommends having more than one mask so that you can rotate them out and also change them if one gets wet with sweat during your workout.

And while you’re at it, bag the buff: For a time, buffs were popular among fitness enthusiasts as a face covering but Kravitz doesn’t like them:

They’re designed to keep you warm and not dissipate heat, which is what’s needed during exercise, he says.

Leave it to a rower to design a workout mask that passes muster. Our friends at Sew Sporty, makers of popular rowing gear, caught the eye of the crew at the Seattle Times with their cloth mask. In fact, it was the only one the Times wanted to wear to run outside!

You can check out the masks here.

What about your rowing workout?

Your first workout back in the gym probably isn’t the right time to try that 2K PR. All the more so if you’re having to wear a mask. Take it easy, and trainers give your students and clients permission to do so.

Reduce your target splits and stroke rates, and also the overall length of the class.

You may need to do that anyway if you need to give the equipment a good cleaning between classes. While we’re on that subject, check Concept2’s tips for the best way to clean your rowing machine between uses.

Regarding placement of rowing machines, Concept2 recommends holding rowing classes outside if possible for maximum airflow. And inside, a 6-foot separation between machines will reduce but not eliminate all risk of spreading virus.

USRowing, meanwhile, recommends at least 12 feet of space between machines indoors and staggering them. Also open doors and windows to increase ventilation, but avoid turning on fans. USRowing also recommends wiping down all fitness equipment with disinfectant before and after each use. [HINT: You should be doing that anyway.]

Remember: We can do this!

While we would all prefer to work out freely with nothing we don’t want on our faces, the masked workout is definitely something we can adjust to.

In the ACE webinar, Bryant referenced research on workouts with elevation masks as proof that adapting to this brave new masked world is definitely possible. We just all have to give it time and take it easy.

Are you wearing a mask to work out? How’s it going? Fitness professionals do you need help to make this work for your clients and members? Drop a comment below and we’ll do our best to help you out!

For Further Reading

• Replay of the ACE webinar
• Exercising with a Face Covering: Safety Dos and Don’ts (Includes links to other helpful research and articles)
• USRowing Guidance for Reopening Boathouses (Erg placement included)
• Get a new rowing workout in your inbox every week
• Meters-only and interval-based rowing training programs

The post How to workout with a face mask appeared first on UCanRow2.

“Overwhelm kills more dreams than fear or doubt ever will.”

Jasmine Star

Tell me if this sounds familiar:

You’re going along just fine, maybe sleeping, maybe it’s 4 am. All of a sudden the stress and anxiety fog rolls in and it’s like you’ve suddenly lost all clarity. Everything you have to do feels like it has the same weight, and it’s crushing you.

You have zero sense of direction, no idea where to turn next, and out of the blue, you wake up crawling through quicksand with the weight of the world cinched down on your back. Even the simple act of breathing feels hard.

Welcome back, overwhelm (that is if it ever left).

We joke about it a lot, but actually overwhelm can have serious consequences for your health. The stress and anxiety it produces can take a true toll on your body: Elevated heart attack risk, high blood pressure, weakened immune system, just to name a few.

Even without those, it just sucks. And it’s exhausting.

Here’s the thing: If you’re feeling overwhelmed it means you’ve taken your focus off the present moment. You’re either looking ahead or behind – or comparing your journey to someone else’s. None of that will move the meter for your life and business. Stop doing that, friend!

If you’re feeling overwhelmed it means you’ve taken your focus off the present moment. You’re either looking ahead or behind – or comparing your journey to someone else’s. None of that will move the meter for your life and business.
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managing overwhelm is a whole lot Easier said than done though, amiright?

I don’t have any foolproof advice to offer you about how to avoid ever falling into overwhelm, stress and anxiety. Sometimes it’s a daily occurrence if I’m honest.

What I have developed over the years, though, is a pretty good process to help me calm overwhelm.

Take a look:

5-Step Process to Manage Overwhelm

1. Make a “Dump List” – Often getting everything out of your head will help lift that feeling of random pieces of paper flying around in your mind. I keep a pad by my desk at all times. That’s where I park the to-dos that pop into my head. When overwhelm strikes, just write it down however it comes out. You’ll organize it later.

2. Move – Can’t even figure out what all you have to do? Take a walk, do a workout, pace the room. Movement almost always brings clarity, and a higher-intensity workout can be like releasing the steam from a pressure cooker. (Could be switched with 1 if needed)

3. Chunk It Up – When I worked in public relations, I would organize my tasks according to which client needed what, and within that by priority. That way I could make sure that everyone got attention every week. It works like a charm for other applications, too!

4. Then Break It Down – Divide the tasks into small enough bites that they feel easy. It doesn’t matter how small, the point is to get them to feel easy. It could literally be, “fold 5 shirts,” or “row for 5 minutes.” Success breeds success. Once you’ve taken one step, you’re almost guaranteed to do more.

Anne Lamott’s book Bird By Bird is my bible here. It’s one of my very favorite books on writing, but also a great primer for life. Also, she’s hilarious and a great writer herself. You can’t miss this one.

5. Take Messy Action – The secret sauce here is to start. Somewhere, it doesn’t matter where. Just take forward action and don’t let perfectionism get in the way. There is no “perfect” place to start. So just GO.

In writing, Anne Lamott calls this the sh$tty first draft. Like writing a draft that you know out of the gate won’t be the final version.

Forget about getting it “just right,” that’s probably what’s holding you up. Just do something. You can always go back and re-write, re-film, rework. Didn’t like the workout you gave your class today? Change it for next time! Bad angle on the workout video? Replace it with a better version.

Forget about getting it “just right,” that’s probably what’s holding you up. Just do something.
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One other thing you MUST do to manage overwhelm:

We’ll call this a Bonus Step in the process:

STOP SCROLLING!

For all that is good and holy, please put your phone down the minute you notice yourself doing that.

Trolling social media “looking for inspiration,” can quickly become a search for proof that you’re worse than everyone else and have nothing new to share. Put your phone on airplane mode, then shove it in a drawer. Give yourself time to share your goodness with the world.

Keepin’ it real, I don’t always succeed at doing this. But when I do, it works like a charm. Give it a try the next time you’re struggling, and let me know how it goes in the comments!

The post 5-Step Process to Manage Overwhelm appeared first on UCanRow2.

Updated Feb. 1, 2025

Somewhere along the way in pretty much every rower’s career, the time comes to take on that most iconic of racing distances, the 2000-meter row.

In fact, competitive on-water rowers often live or die by their ability to cover that distance as quickly as possible on the rowing machine.  And for high-school rowers, a good 2K erg time can mean the difference between a free ride to college and going it alone.

If you’ve ever done one, you know that the 2K has the potential to be way more punishing than its short distance would suggest. Those 7, 8, or 10+ minutes can feel more like three or four times that.

That’s especially true if you go out too hard in the beginning and have to try to make it across the finish line on fumes.  That’s known as flying and dying, and it’s as miserable as it sounds.

We’re here to help you keep that from happening!

Find your PERFECT 2000 Meter Row Strategy

The nice thing about a 2000-meter row or race is it’s short (even though it may not feel like it at the time). It won’t take you 3-4 hours to complete like a rowing marathon would and you don’t have to spend months training for it unless you want to.

If you’re fortunate enough to have some time to work up to doing the piece though, it’s super helpful to get a sense beforehand of what a good target time might be for you. And what mental and physical tricks you’ll want to keep you going.

The Concept2 pace calculator is a great starting point. Enter your 500m time and it will do the math to tell you how fast you could do 2000 meters at that same pace. If you want to know what’s possible in your age group check Concept2’s list of world and American records.

Even more fun and useful, though, is to do some practice rows in advance and see what YOU can do.

Find Your 2K Race Goal

Master Instructor Olympian Heather Alschuler, one of our amazing Concept2/UCanRow2 master instructors, uses these workouts to predict a possible 2K time:

8 rounds of 500m with equal rest

OR

4 rounds of 1000m with equal rest

This means that on the first workout you would row 8, 500-meter pieces and then row easy for another 500 meters. On the second workout, you would do the same, but with 4 rounds of 1000 meters hard and easy.

Of course, if you’re just getting started with rowing you can and should reduce the number of rounds if this feels like too much.

But if your goal is to row 2000 meters hard, you’ll want to work up to being able to do either of the workouts as written, AT WHATEVER PACING WORKS FOR YOU.

Either way. the idea here is to get faster as you go, and it shouldn’t feel easy to do so.

Part of getting good at rowing a 2K is getting good at being uncomfortable. That gets easier with time and practice, but it never gets straight-up easy, so don’t make that your goal.

How to Improve Your 2k Rowing Time

If you want to shave seconds—or even minutes—off your 2000 meter row, the key is smart, structured training. Whether you’re an experienced rower or just tackling the 2K for the first time, these strategies will help you build power, endurance, and efficiency to row faster and stronger.

1. Dial in Your Technique

A well-executed stroke is the foundation of a great 2000-meter row. Without solid form, you’re leaking power and wasting energy. Focus on these fundamentals:

• Power from the legs: 60% legs, 30% body, 10% arms—let your legs do the work!
• Smooth recovery: Don’t rush back up the slide; control your return to set up the next stroke.
• Consistent stroke rate: For most rowers, an ideal 2K stroke rate is between 26-32 SPM.

Drill to Try: The Pause Drill – Row normally but pause at the finish for one count before returning up the slide. This builds stroke control and smooth sequencing.

2. Build Your Base with Aerobic Training

A 2000 meter row is roughly 80% aerobic and 20% anaerobic. You need endurance to hold your pace all the way through the race.

• Long, steady-state rows (20-40 minutes at 65-75% effort) build aerobic capacity and help delay fatigue.
• Heart rate training: Aim for Zone 2 (easy effort) for most of your base training.

Workout to Try: 30-minute row at a consistent, moderate pace (RPE 6/10). Focus on maintaining steady breathing and a controlled stroke.

3. Develop Your Anaerobic Power

To crush the final 500 meters, you need a strong anaerobic engine. Interval training is your best friend here:

• Short, high-intensity intervals (1- to 4-minute pieces at 90-100% effort)
• Sprint work (250m or 500m all-out efforts)

Workout to Try: 8x500m intervals with 1-minute rest between each. Target your goal 2000 meter row pace or slightly faster.

4. Strength Training for More Power

More strength = more force per stroke = a faster 2000 meter row. Focus on compound movements that target the legs, core, and back:

• Squats (back, front, goblet) – Builds explosive leg drive
• Deadlifts – Reinforces hip engagement
• Pull-ups or rows – Strengthens upper back for a stronger finish
• Planks and anti-rotation exercises – Enhances core stability

Workout to Try: 3 sets of 5 reps of heavy squats, deadlifts, and pull-ups, 2-3x per week.

Your 2K Race Plan

Now. About your race-day plan:

The best race plans are SIMPLE.

As Phil Marshall, performance director for Row Ontario says, “A complicated plan will bring a complicated result.”

When you’re depriving yourself of oxygen, he notes, you have to keep things simple.

Here’s one plan that Master Instructor Cassi Niemann likes, including a 10- 12-minute warmup that should be enough to get you ready to go hard out of the gate, without wasting too much energy.

Pre-2K Warmup

4 minutes 22-24 strokes per minute

3 minutes at 24-26

2 minutes at 26-28

1 minute at 28-30

Then do a few racing starts to get that dialed in, but also practice settling down into your regular racing pace quickly. That’s one of the keys to preventing the fly and die.

Your 2K Race Plan

If you’ve had the chance to practice you should have a good sense for what’s realistic. And you’ll probably also know what works for you and what doesn’t in terms of keeping the flywheel moving and your head in the game.

First 500: If you can get a good start, row a few power strokes and then settle into your first 500 you’re off on the right foot. Remember you don’t want this to be the fastest part of your race. It’s all about controlling your adrenaline and staying in the moment.

Second 500: Crank it up a bit more, try to shave a bit of time off your split, and maybe aim to do 10 hard strokes at 1000 meters to pick up the flywheel and shake things up.

Third 500: This is the hardest part of the race, you’ll want to have a good plan for getting through this section. It may be as simple as counting strokes (“10 strokes focusing on the legs,” “10 focusing on the swing,”), or you may want to test alternating different stroke rates every 30 seconds.

This might also be where it helps to remember why or who you’re doing this for. Do whatever it takes to get you through, just remember to keep it SIMPLE.

Fourth 500: You’re almost there!! Here it’s really all about gutting it out and running out the monitor. Hopefully you’ve saved enough to put the hammer down and empty the tank in the last 250 to 100 meters.

Resist the temptation to row short strokes in this section. You’ll get done faster if you save that for the very very end.

Most important, row your own race. Never mind what you’ve seen or heard elsewhere, this is about you and your monitor.

Music, Yay or Nay?

Whether to listen to music for your 2K is a very individual decision, as is what kind of music, of course. So is whether that music should have lyrics, which can sometimes be distracting.

If you ask us, good tunes are an essential part of any good 2K rowing strategy.  We wouldn’t be caught dead without them!

Here are some of our favorite high-energy instrumentals. Your perfect PR tune might be here!

One note: We HIGHLY recommend testing your playlist in advance, too. There’s nothing worse than a song you love rocking out to in your kitchen that ends up going right up your spine when you’re gasping for air on the erg.

When you’re done

Don’t forget the cooldown!! You’ll probably need a few minutes of easy rowing to recover/gasp for breath when you’re done, but then it’s important to take at least a few minutes to help your heart rate ease back to a range where you can talk normally.

Once you’ve recovered enough that you’re breathing normally (but probably still sweating) be sure to take a few minutes

Give yourself a HUGE pat on the back for a job well done, too!!

For further reading:

• Row-along workouts to help you get faster
• The Concept2 Pace Calculator
• Race-Day Advice (this applies mostly to indoor regattas but there’s still good information for any 2K race)
• Indoor rowing racing records
• Training advice from Concept2

The post The Ultimate 2000 Meter Row Strategy: Unleash Your Inner Athlete! appeared first on UCanRow2.

Updated May 9, 2023

There’s nothing we love more than getting a juicy request for rowing technique tips in our social media DMs or blog comments.

Like this one:

“I’ve been rowing for a while and I know I’ve developed some bad habits that I need to shake. Help!”

Does that one resonate with you?

If it does and you’re feeling a little “meh” about your rowing stroke, know that you’re in good company!

We all feel this way sometimes, or even a lot of the time.

Congratulations, you’re a rower!

Just like in golf, get a bunch of rowers around a table and, most likely even before the first pint of beer is empty, the conversation will make its way to technique.

From novice to Olympian, it’s “I’m not getting my hands away fast enough at the finish,” “I want to connect better at the catch,” etc., etc. [Actual statements heard from the mouths of super-seasoned veterans.]

3 Epic Rowing Technique Tips to Help You Row Like a Boss

That’s awesome, you may be saying, but what do I actually DO??

To answer the question of how to fix a broken rowing stroke we called in an expert: UCanRow2 / Concept2 Master Instructor Cassi Niemann, a 20-year rowing and coaching veteran, trainer of rowing instructors and creator of our RowReady course.

Whether it’s your stroke you’re working on or your students’, the right approach is to go back to the basics.

Rowing Technique Tips to Make You A Better Rower at Every Stage

In the video, Cassi lays out three rowing technique tips to get back to basics and clean up your stroke:

1. SLOW DOWN

We often say, “If you can’t row well low, you can’t row well high.”

Translation: Get comfortable rowing no faster than 22 strokes per minute. Slowing down forces you to pay attention to getting all the parts of the stroke right, and in the right order.

Hint: For iPhone users, we LOVE the Metrownome app to help drill this in. Trainers: Use it on the warmup when you’re working this with your classes!

If you can't row well low, you won't row well high.
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2. GET YOUR BODY OVER

In watching tens of thousands of athletes on the rowing machine over the years, there’s no question that the thing people struggle with most is getting their shoulders in front of their hips before they bend their knees on the recovery.

In the video, Cassi shows you how to use the pause drill to engrave proper forward body angle into your muscle memory.

3. USE YOUR LEGS

Despite the arm workout that it might appear to be, 60 percent of the power in the rowing stroke actually comes from your legs.

The reverse pick drill that Cassi demonstrates in the video will help you better connect your legs and use them to initiate the drive (instead of starting with your back or arms).

Of course, without seeing your individual stroke we can’t tell you that doing these things will solve your exact problem.

But we can tell you that the drills and techniques Cassi shares are classic go-tos for rowers of all ages and stages.

We use them on the daily, personally, and with our classes.

Got something nagging at you that you’d like help with, be it on the technique/workout side, or on the business side of rowing or fitness?

Post a comment below, we’d love to do a video or blog post about it!

Want more help with your rowing technique? Here are some options:

RowReady: 6 Weeks to Rowing Better – Faster – Stronger. It’s the next step after our RowNow course for beginners, and it will help you deepen your rowing technique skills AND help you build endurance and power on the machine.

RowStrong: Our free Facebook community for people who love rowing

Take our instructor certification seminar: Ready to level up and share your love of rowing with others? Get certified to teach it!

Like this post? Did it inspire a burning question? Drop us a message in the comments and let us know, we’d love to answer it!

The post 3 Rowing Technique Tips for Better Results appeared first on UCanRow2.

Updated August 5, 2024

WHAT’S YOUR biggest goal related to rowing? Would you like to use rowing for weight loss?  If so, you’re in great company! “Lose weight rowing,” “rowing machine weight loss,” and similar terms are always high on Google searches related to the total-body, low-impact rowing machine.

The great news is that weight loss with rowing is absolutely doable. And it doesn’t need to take hours and hours a day.

Indeed, 30 minutes or so a few days of the week is plenty to make progress towards your health and fitness goals.

There’s no research on rowers’ fitness goals, but judging by the posts in our Facebook group and elsewhere, weight loss is a top reason for many for getting on a machine.

Furthermore, many of the people who do our RowNow rowing training plan for beginners also come to it with a weight loss goal.

That’s a smart place to start, because RowNow eases you into the beginner rowing workout and teaches you good rowing technique from the start.

It’s safe to say, if rowing for weight loss is a goal of yours, you have LOTS of company!

Want more tips and motivation to use rowing to lose weight? Sign up for our rowing and weight loss newsletter!

Are Rowing Machines Good for Weight Loss?

Rowing is low-impact and at the same time, it targets 86 percent of your muscles on every stroke, allowing you to burn as much as 800 calories per hour or more.

So it’s efficient, effective, and safe, especially when you do it with a certified instructor. That’s a magic combination when it comes to workouts for weight loss.

Countless people in our UCanRow2 community are rowing machine weight loss success stories. They’ve used rowing-based workouts as one of their main activities to lose weight and keep it off. Me included!

Jump over here if you want to read more about how I lost nearly 50 pounds and what I learned from the experience.

How to Use a Rowing Machine for Weight Loss

We often hear from people whose rowing weight loss strategy is to row as many meters as they can. The more meters, the better, they figure.

That’s great if it works for you, but it may not be what works well over time, and there are definitely some important factors to consider in implementing such a strategy.

A decade ago, my approach to rowing and weight loss was to row as many meters as I could, as many days of the week as I could.

If I’m completely honest, hours and hours of straight cardio was probably never the right thing. It just worked in the beginning because I was moving consistently.

Here’s the deal: Particularly when you’re rowing for weight loss purposes, doing hours and hours of steady-state training can be counterproductive.

Whaaaat? You mean my 20k-a-day-every-day strategy isn’t a winner?

Quite possibly not, especially over the long haul, and especially as you get older or go through menopause.

Here’s the problem with that kind of “chronic cardio” when your goal is rowing for weight loss:

• It doesn’t help build significant strength as much as resistance training does, and strength training paired with rowing is the mac daddy for weight loss success.

• Even though rowing is a great calorie burner, it’s still easy to eat back those calories – and more – if you’re not careful. Especially since rowing can make you really hungry. The laws of thermodynamics haven’t changed, friends. To lose weight you need to create a calorie deficit.

• Rowing is a repetitive motion as well as being a great total-body non-impact activity. Too much of a good thing is still too much. I dealt with a lot of tennis elbow when I was rowing 2+ hours a day back when I initially lost my weight. All these years later, it still comes back on occasion when I go too hard.

• Particularly as we age, too much exercise can be perceived by the body as a stressor. The body doesn’t distinguish between “good stress” and “bad stress.” If you’re menopausal or dealing with other issues where stress management is critical, you really want to pay attention to this.

So if your “Just Row” weight loss workout plan won’t get you there, what will?

Especially as we get older, we need to work our bodies in different ways in order to maximize our weight loss and to best build our fitness.

So while in the beginning you may be successful losing weight by doing the same workout over and over, you’re likely to make MORE progress if you broaden your rowing weight loss workout routine.

How Much Rowing to Lose Weight?

That’s one of the top questions people ask about rowing and weight loss.

Before I say anything more, a reminder that nutrition is the true driver of weight loss. Workouts are a passenger in that car, along with other factors like sleep, stress management, and recovery.

That being said, rowing is a GREAT workout for weight loss, particularly if you’re looking for a total-body, low-impact option.

How much you should row depends on where you are in your fitness journey.

If you’re here I’m going to assume you are either a rowing fan, or you’re at least pretty curious about how it might be able to help you lose weight.

Think of your workouts as a pyramid.

Use This Workout Weight Loss Hierarchy 

On the bottom is CONSISTENCY:

Consistency is more important than anything else, especially if you’re just getting started with rowing or workouts. Before you worry about anything related to time, intensity, type of workout, or anything else, step one is just to get consistent, even if that’s one workout a week to start.

Next is FREQUENCY:

Work your way towards 3-5 workouts per week. If you’re younger than 40 or menopause isn’t in the picture you can probably do more, but everyone needs at least one day off per week.

Above frequency is INTENSITY:

To lose weight you have to break a sweat, regularly. And be willing to get a little uncomfortable with it. Like go to a place where you’re working hard and you’re glad when you get to stop. Not on every workout, but your body needs that challenge.

At the top is VARIETY:

Mixing up your workouts, doing a little bit of steady-state rowing, some intervals, and eventually adding in strength work, will keep you interested and coming back, and also give your body continual challenge that will help keep your metabolism moving.

How Long to Row To Lose Weight?

The answer is definitely individual.

Here’s what I’ve learned from my own experience and that of my clients over the years:

To start to see really good results you’ll need to get up to about a half hour or more of rowing 3-5 days a week. This should be at a pace where you’re sweating but can still answer a question in a few words. You can talk, but you’d rather not.

If you’re just getting started with rowing or with fitness, start with 5 to 10 minutes on the machine and build up from there. Add a minute every workout or every other workout until you’re up to 20 to 30 minutes of rowing steadily at a time.

[Want an easy way to do that? Check out the Steady-State Series inside of UCanRow2 on Demand! There are row-along workouts all the way from 7 minutes up to 30!]

Assuming your nutrition is dialed in, you should start seeing results of either weight loss, strength building, or both once you are rowing consistently a few days a week.

Our Best Tips to Lose Weight Rowing:

• SOME steady-state, moderate-intensity, longer rows yes, one or two workouts a week.

• Higher-intensity workouts. The kind that get you really breathless and that you can’t do for very long. Think a few minutes of rowing hard followed either by an easy-rowing (paddle) break or getting off the machine and doing other exercises or stretches. One or two of these a week will give you all kinds of fat-burning benefits. Want more help with HIIT rowing workouts? Check out our HIIT rowing workouts guide here.

• Strength training off the machine: Your bodyweight is a great place to start for this, but also adding additional weight with dumbbells, kettlebells, barbells or machines if you have them. You don’t have to get fancy though. Soup cans or milk jugs filled with water or sand make good weights, too. Our RowStrong rowing and strength training program is the PERFECT answer for how to build this in safely and effectively.

• A good amount of NEAT aka non-exercise activity thermogenesis. That’s just plain no-sweat movement to you and me. Walking, fidgeting, super easy rowing (not at all breathless), no-sweat peddling on a BikeErg or other stationary bicycle are all great options here. That 10k-steps-a-day goal you have programmed into your fitness tracker? It fits here. So does stretching and restorative yoga. The more the better on this one.

• Don’t forget the rest! Resist the temptation to work out 7 days a week. Your body needs rest and recovery, too. That’s when your muscles rebuild from the strain you intentionally put them under during your workouts.

Keep this mantra in mind: “You progress in the rest.”

Plan on at least 1-2 days of rest per week and as many as 3 depending on how hard you’re going in your workouts

Remember this mantra for better fitness results: “You progress in the rest.”
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How can you tell if you need more rest? If you’re feeling tired all the time, if your results in the gym go down rather than up, if your sleep quality declines, if your previously easy workouts consistently feel hard, if you’re super sore all the time. More info on overtraining here.

• Get Your Zzzzs: You’ve heard a million times that sleep is essential for so many of our body’s functions and processes to work their best. It’s just as true for weight loss.

If you’re not getting adequate sleep losing weight will be SO much harder. So make bedtime and sleep hygiene a priority! Want more help with this? Check out this interview we did with a sleep expert.

Want a customized nutrition plan from a coach who’s certified in both nutrition AND rowing? Check out our private nutrition coaching!

3 Great Workouts to Lose Weight Rowing

Ok! So what rowing weight loss workouts can you do to get started down the road to a lighter you?

[As always, check with your doctor before beginning any rowing program and be sure that you are cleared to do this exercise.]

If you’re a beginner at rowing

If you’re brand new to rowing, start by rowing just for 3-5 minutes at a time. Then get up, stretch, grab a drink, and see how you feel.

Work your way up to doing 3 rounds of 5-6 minutes, maybe trying a few harder strokes along the way.

Once that feels comfortable, and you can row for 20-30 minutes without stopping, you are ready to move on to more.

For that long workout we mentioned above, set a goal of getting to where you can row 30 minutes to an hour at a moderate pace.

Pop in your headphones and your favorite tunes or a movie. Row steadily at a pace where you could talk but don’t want a long conversation.

If you’d like to break that workout up to keep it interesting, try working up to doing 3 rounds of 10 minutes of rowing with 5 to 10 minutes of easy rowing recovery time in between.

Mix up your rowing machine weight loss workouts to make more progress faster!

Variety is the spice of life and the antidote to boredom. Do, however, try to do the same type of workout on the same day each week.

Having a framework like that has been shown to support fitness.

Once you’re feeling more comfortable with your rowing and are ready to progress, mix in some interval training (the undefined rest feature on the Concept2 rowing machine makes this easy).

For starters try:

Workout 1

1-3 rounds of 5-10 minutes of rowing at 22-24 strokes per minute

10 push-ups

10 high knees

10 sit-ups

Workout 2

Terrific Tens (From our book 101 Best Rowing Workouts)

1-5 Rounds

Row 2 mins.
10 crunches
10 squats (with a TRX or other support if needed)
10 push-ups (off a wall or box if needed)

If you have weight equipment available try:

workout 3

1-3 Rounds

Row 1000 meters

10 dumbbell presses

10 bicep curls

10 dumbbell lateral raises

10 bodyweight or weighted squats

Want more help with rowing machine weight loss?

• Get rowing and weight loss tips straight to your inbox for free!
• RowNow is our row-along course for beginners. If you’ve ever said, “I just started rowing, now what do I do?” this course is for you.
• RowReady on Demand is our intermediate program for anyone who wants a comprehensive, done-for-you way to master the rowing machine and the perfect follow-up to RowNow. Buy both programs together and save!
• RowStrong is our rowing + strength training course. Perfect if you have some experience with rowing and are ready to add strength training to the mix
• Our on-demand row-along workouts give you all the variety you need to stay consistent with your workouts (the NUMBER ONE key to using rowing for weight loss) at a super affordable price
• Lose weight and feel great in menopause and beyond Weight loss is definitely possible during and after menopause, you just have to pay attention to more things to make it happen at this stage. Get evidence-based tips to help delivered straight to your inbox. by joining our menopause email list.
• Private rowing and nutrition coaching The best and fastest way to lose weight rowing is with a solid nutrition program that supports your rowing. We have coaches with certifications in both rowing and nutrition.

What questions do you have on this topic? Drop them in the comments, we’d love to help!

The post Rowing for Weight Loss appeared first on UCanRow2.

If you’re like us, you’re always on the lookout for the best gifts for rowers. We can be hard to buy for!

If you’ve got a rower on your gift list you know what a challenge it can be to find things they’ll love. You have YOUR favorite seat pad or pair of erging shoes, but what if your gift-ee doesn’t roll that way? 

Ah, the struggle is real! 

Have no fear, we’re here to help! We’ve put together a list of some of our favorite indoor rowing and rowing-related products to help you the next time you need the perfect birthday, holiday, or anniversary gift.  UCanRow2 rower tested, and approved!

Scroll on down for the list. Check back often, too. We’ll update this list with new products as we get a chance to test them and love them. 

Happy gifting!

Best Gifts for Rowers

ROWING JEWELRY

We asked our friends at Rubini Jewelers to make us some special pieces that would celebrate the indoor rower on your list. We’re biased, of course, but these are some of our favorite gifts for rowers!

1. Erger Pendant

This raised, sterling silver pendant is another UCanRow2 exclusive design. Make your allegiances known to the world: Shout it from the rooftops, “Indoor rowing is MY sport!”

 Buy it now!

2. Erg Flywheel Post Earrings

These iconic, classic circle stud earrings are a must-have! Designed for us exclusively by Rubini, these sterling silver, flywheel-inspired earrings are subtle, but will catch the eye of all your erging friends, who will instantly be in on the joke.

Want them as dangles? Or cufflinks? Rubini can do that too! Drop them an email at info@rubinijewelers.com and ask. Tell them we sent you!

 Buy it now!

3. Erging Rower Brooch

This intricate brooch is crafted with quality sterling silver will be a finishing touch for all rowing lovers.

Buy it now!

SNAX!

4. Erg! Bars

Could there be a more perfect snack for an indoor rower?? We think not!

Bonus, these energy bars taste delicious! They’re also minimally processed and nutrient-dense, pretty much the perfect snack for your next Hour of Power erg session.

12 flavors to choose from! (A favorite: Apricot P’Butter.)

 Buy it now!

GEAR

It’s so hard to pick a favorite here. We love so many fitness apparel brands (Athleta especially!), but the gear from JL Athletics that’s made by rowers, for rowers, is hard to beat. Here are our go-tos. 

6. Compression Wick Trou

Moisture-wicking compression shorts are our go-to shorts. Basic but super comfortable, durable and affordable.

We LOVE Athleta tights too, but these last better than anything.

 Buy it now!

7. The Fat Ergos Collection 

If the erg is your jam, is there really any other way to play? We especially love these shorts that are festooned with ergs (especially because the seat is double-lined to protect your back end during those long erging sessions). They’ve got other styles, too, including unis. Dress it up for your next 2k race!

Buy it now!

8. Vertical Houndstooth Comfy Tights

These tights are so comfy; you won’t want to take them off.

Perfect if you row in the garage or anywhere else that’s chilly.

High-performance knit with a cotton-comfy stretch is designed for comfort and durability.

 Buy it now!

9. Women’s Polyrpro Erg Trou

Dreaming of a longer erg short with a yoga-style waistband (no drawstring)?

You’ll love this soft and flexible construction.

 But it now!

10. Tablet Mount for Indoor Rower

If you know a Concept2 rower who likes to watch movies or do online workouts while they row (or BikeErg), this might be JUST the thing to put under their tree!

No more propping the iPad up on a random collection of boxes and books and hoping against hope it doesn’t fall over on your next power 10!

 Buy it now!

Need other ideas?

A stocking stuffer, perhaps, or a small thank-you gift? Our certified instructors are FULL of great ideas!

• Seat pads

• AirPods for wireless rowing

• Phone cradle for Concept2 monitor

• Spotify subscription

• Deep blue essential oil rub from DoTerrra for sore muscles

• Tower fan so you can row with a breeze

• Rock My Run music app subscription

• Wod & Done thumb protection tape for long rows

• 3-in-1 oil and a fresh rag for chain oiling and other maintenance

• Batteries for the monitor

• Cycle by Body Glide to prevent chafing on long rows

• Microfiber cloths for erg and sweat cleanups

• Spray bottle of glass cleaner to wipe down the erg. antibacterial clothes for the handle and seat

What did we miss?