The rowing machine often gets overlooked at the gym, with far more people gravitating toward treadmills and ellipticals.

Why? Rowing machines can be difficult to use for beginners, and the range of motion requires a bit of a learning curve.

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But if you’re not using the rower, you’re missing out — it’s one of the most effective exercises you can possibly do, combining both cardio and conditioning work with resistance training, all on a single machine.

Let’s take a look at the results you can expect when you start rowing, starting with 4 big ways your body will change in just a month or so of rowing machine workouts.

Weight Loss

The rowing machine is one of the best choices around when it comes to weight loss.

Why? It checks all the boxes.

For starters, to lose fat you’ll need to create a daily calorie deficit. Cleaning up your diet can help, but so will burning more calories at the gym.

The average person can burn around 150 calories with just 15 minutes of intense work on the rowing machine. A few 30 to 60 minute rowing sessions each week will scorch calories and give you lots of flexibility in your diet.

Next, the best weight loss programs include strength work in addition to pure calorie burn.

Workouts on the rowing machine help preserve your muscle mass — and even add to it — while you lose fat, leading to exceptional muscle tone over your entire body.

It’s usually considered safe and achievable to lose 1 to 2 pounds per week through diet and exercise, and the rowing machine can help you achieve that without a ton of time in the gym.

Muscle & Strength

If you’re new to working out, don’t be surprised when the scale doesn’t go down as much as you’re expecting it to during your first month on the rower.

Why? Because you’ll be putting on muscle across your entire body as you gain strength and improve your performance.

The rowing machine is one of the best, true full body workouts — but you’ll especially notice a difference in your upper back and legs as you learn to generate more power in your strokes.

You might be surprised to learn that the pulling motion of the rowing machine will even strengthen your abs and triceps.

Your muscles will grow and develop both endurance and raw strength.

Of course, when it comes to size, nothing beats traditional weight lifting.

But if it’s the lean, toned rower’s physique you’re after — you’ll be extremely satisfied if you’re able to gain rowing strength while losing fat in your first month on the machine.

Better Posture

Let’s be honest — not enough people work the muscles in their back.

Whether they use the treadmill, run outside, or practice yoga, chances are they’re neglecting pulling movements against resistance, which are key to developing a strong posterior chain.

A healthy dose of rowing machine work is just the antidote most of us need to bolster our back muscles, which can lead directly to better posture and fewer aches and pains along our spines.

It might take some time, but if you’re diligent about using the rowing machine, don’t be surprised if you find yourself standing taller and slouching less due to a stronger core and back.

Mind & Mood

In search of some immediate results from the rowing machine? Look no further than your mental health.

Any form of vigorous exercise can put us in a better mood, thanks to simple brain chemistry, and the rowing machine is no exception.

Work hard on the rower and your body will release endorphins that battle negative feelings and stress.

You’ll also find the smooth and repetitive motion of the rowing machine somewhat meditative, helping you clear your mind and become more present following your workout.

It’s hard to motivate yourself to start a workout, but remember, you’re always glad you did it by the end.

Convinced yet?

Don’t let those rowing machines in the corner of your gym continue to gather dust. Put in the time up front, or get help from a personal trainer, to learn proper rowing form.

From there, you’ll get incredibly efficient workouts that build stamina and muscle at the same time. Before you know it, you’ll be well on your way to the lean and toned physique of your dreams.

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