3 beginner mistakes on the rowing machine & how to train better
read
Starting a new sport like indoor rowing is exciting and you may be ready to dive right in. However, it’s best to be aware of bad workout approaches that kill your motivation and progress. To make the most of every training, learn about 3 beginner mistakes on the rower and how to avoid them.
Beginner mistake 1: “Speed is everything”
Hearing the whooshing sound of your rowing machine and seeing your split get faster and faster may give you the ultimate ego boost. But as much fun as this demonstration of power is, you could do even better by focusing on a proper indoor rowing technique first.
There are good reasons why even Olympic rowers keep on rehearsing the rowing stroke: by perfecting the Catch, Drive, Finish and Recovery of a stroke, you prevent injuries and make every movement efficient to the max.
Beginner mistake 2: “Maximum difficulty for maximum progress”
Especially in CrossFit, you notice that many athletes crank up the damper setting of the rowing machine to 10. While “go hard or go home” may be a great motivator to push past your limits, it can also lead to strain and a bad rowing technique.
In general, the recommended resistance for a balanced workout is based on your body weight. On the Concept2, for example, you can change the resistance by adjusting your weight-based drag factor on your PM. You can find more information on how to optimize the resistance of your rowing machine in its manual.
Beginner mistake 3: “I don’t need a plan to get better”
Sometimes, spontaneous workouts are the best. However, to get stronger and build endurance in the long run, you need to stick to an indoor rowing routine or training plan. Your workout plan should be based on a concrete and attainable training goal. For example, if you wish to be able to row a half marathon on the rowing machine by the end of the year, you can schedule the necessary steps leading up to this goal.
You can either create your own training plan, follow one created by a coach, or look one up online. Alternatively, you can also consult indoor rowing programs like EXR. The advantage of creating your own plan is its adaptability, while following a pre-made plan ensures proven progression. Just make sure that the timing of the workouts suits your lifestyle and that you have regular test moments to check on your development.
Start following workout plans tailored to your fitness in the EXR indoor rowing app for free!
Download app
Written by , on