Strength Training for Rowing

Rowing is classified as a “power-endurance” sport that demands cardiovascular and muscular endurance and strength. While you can build endurance in the boat or on the rowing machine, rowing in and of itself does not make you “strong”. Supplemental strength training is recommended for performance enhancement and injury prevention for competitive rowers. Stronger muscles enable a rower to exert more force and this translates to more powerful strokes that move the boat faster. There is limited information available on the practical application of appropriate strength training for competitive rowers but much of the recent research has been done at the University of Limerick.

Traditionally, strength and conditioning for rowers has focused on high-repetition strength training (HRST) to develop strength-endurance capacities, in preparation for the competitive rowing season. Researchers at the Department of Physical Education and Sports Sciences at UL, published a paper that compared the effects of HRST to low-repetition strength training, on rowing performance. Their findings revealed that there was no significant difference between HRST and LRST on rowing performance over a 4 to 12 week period, and that more research over a longer period of time, with a larger group of athletes would be useful.

Dr. Frank Nugent, lecturer at UL, cautions that while strength training has benefits for endurance sports like rowing, there must be a balance of quality over quantity, and athletes should take into consideration the effect of the fatigue it brings on the rest of the programme. In accordance with the SAID sports training principle, the best way for a rower to improve his or her rowing performance is through rowing. The majority of a rower’s training should be done in the boat and on the rowing machine, but (depending on the competitive level of the rower) two or three strength workouts a week in the gym, of limited volume, can increase power output, reduce the chances of injury and improve performance.

So whether you select to strength train with high reps (12–15+) or low reps (5–10) with heavier weight, the key is not to overdo it and to limit sets to 2 or 3 per exercise. There is no magical set/rep combination. The goal of strength training is to work your muscles to a point of momentary muscular fatigue, with progressive resistance. Of more relevance to the competitive rower who does not have access to the expertise of a coach or structured strength training classes near me is the proper selection of strength-building exercises. Based on my personal training experience and years competing in powerlifting and rowing, the following are my top ten strength building exercises for rowers.

The Ten Best Strength Training Exercises for Rowers (IMHO):

1. Deadlift – Trap/Hex bar versions are great for rowers as they replicate rowing mechanics and reduce stress on the lower back.
2. Squats – All types, including back and front squats, are ideal for building leg and hip strength for a more powerful drive.
3. Bench Pulls / Prone Rows – Great for back strength. Can be substituted with bodyweight rows under a rack bar.
4. Pushups – Essential for maintaining upper body balance and shoulder health in a pull-dominant sport.
5. Pull-ups – Challenging but excellent for upper body strength. Eccentric or band-assisted versions are great alternatives.
6. Overhead Press / Push Press – Builds shoulder and upper back strength; the leg drive version allows heavier loads.
7.  Prone Raises – Done on an incline bench; targets rhomboids and traps with Y/T raises.
8.  Arms – Focus on forearm and wrist extensors for joint protection. Wrist extensions are particularly useful for rowers.
9.  Back Extensions – Strengthens the lower back, key for spinal support and rowing performance.
10.  Side Planks – Enhances deep core strength, stability, and injury prevention.

As Dr. Nugent of UL advises, it’s about finding a balance between quality and quantity. Unless you’re an elite rower with unlimited time, stick to core lifts and exercises #7–10 to support your erg performance and race speed. These exercises are not only useful for rowing but also apply to athletes in fitness classes Greystones or those seeking strength training classes near me.

Note: These ten exercises do not need to be done in every session. Choose one lower body (Deadlift or Squat), one upper push, one upper pull, and the last four (#7–10), 2–3 sets each. If you’re part of fitness classes Greystones, a coach can help you adapt these movements effectively.