How to Train for Rowing

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Proper training for rowing requires that you combine work on technique with strength and endurance workouts. For best results, split your time in the boat with dry land workouts.

Things You'll Need

  • Biking Shorts
  • Waterproof Jackets
  • Biking Gloves
  • Waterproof jackets
  • lightweight, waterproof athletic shoes
  • Learn to swim, or wear a lifejacket. You're on the water, after all.

  • Row, row, row your boat. Get your hands on a boat and spend time on the water practicing.

  • Use a rowing machine. While it's not the real thing, the motion is the closest you can get without actually doing it. Do interval workouts, varying the length and intensity of your tougher intervals while interspersing them with rest periods or easier intervals.

  • Strengthen your quadriceps, shoulders, back, abdominals and arms by spending time in the gym or using free weights at home.

  • Line up your equipment and training facility so you have regular access to train on your own schedule.

  • Partner up with someone to keep you motivated.

  • Join a club or team that provides you with a training regimen and proper coaching.

  • Visit WorldRowing.com's training page to learn about serious training centers around the world.

Tips & Warnings

  • Decide what level of training you desire, and make sure you really like the sport and will stick with it before you invest a lot of money.
  • Rowing can cause injury and even death.

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