New Merach Rowing Machine? How to Set It Up and Start Rowing

You've unboxed your Merach rowing machine, bolted on the last foot and sat down on it for the first time. Now what? Most people row hard for five minutes, wonder what the numbers mean, and leave the rower in the corner. This guide makes sure you don't.

The short answer: put your Merach on a flat floor with a mat, strap your feet across the widest part of your foot, and start on a low-to-middle setting (about 4–6 of 16 on a magnetic Merach). Row 15–20 minutes, three times a week, at 20–24 strokes per minute, moving legs first, then body, then arms. Follow the two-week plan below, then move on to a structured programme.

Everything here works whichever Merach you bought, whether it's magnetic, water or air, and whether or not it has Bluetooth.

Which Merach rowing machine do you have?

Merach sells three types of rower, and each one changes resistance differently. Check the model number in your manual or on the sticker on the frame (Amazon listings often use codes like R02B12 rather than the product name).

Step 1: Set it up properly (10 minutes)

A few minutes of setup stops the wobbles, slips and squeaks that put people off.

1. Put it on a flat, hard floor. A rubber mat underneath protects the floor, cuts noise and stops the rower creeping.
2. Level it. If the rower rocks, adjust the footpads under the front and rear legs until it sits still. Merach's Q1S manual says the front platform should sit 5–10 mm above the floor.
3. Fit the batteries if your monitor needs them. Many Merach monitors run on two AAA batteries. Self-powered models charge themselves while you row.
4. Strap your feet in correctly. The strap should go across the widest part of your foot, just behind your toes. Tighten both sides so your feet don't slide. Your heels can lift slightly at the front of the stroke, which is normal.
5. Use the device holder. If your Merach has a phone or tablet holder, that's where your workout app goes, so you can see your plan without stopping.
6. Claim any included membership. Some Merach rowers come with a Merach app membership. The Q1S manual says to contact Merach with your order ID and app username to get your redemption code.

Step 2: Understand your Merach monitor

Merach monitors vary by model, but most show the same handful of numbers and have three buttons. Here's what each one means and how to use it.

The buttons: MODE switches between displays (a long press resets on some models), SET lets you set a target time, distance or calories, and RESET clears them. On the Q1S, the numbers stop counting about 4 seconds after you stop rowing, and the monitor switches off after 4 minutes of inactivity. Both are normal, not faults. On some models the screen also goes blank while the rower is connected to the Merach app, because the numbers move to your phone.

No SPM on your monitor? Note your COUNT, row for exactly one minute, and subtract. The difference is your strokes per minute. Easier still, row to a metronome so you don't have to watch the screen at all.

Why your numbers won't match a Concept2: each brand calculates distance and calories in its own way, so a 2,000 m row on a Merach isn't directly comparable to one on a Concept2 or in a gym. That doesn't matter. Compare yourself with yourself, on the same machine and setting. For more, see our guide to rowing machine displays.

Step 3: Pick your resistance (higher isn't better)

The most common beginner mistake on any rower is turning the resistance up to the top. It feels like a harder workout, but heavy resistance tires your legs and back long before your heart and lungs get much work, and your technique falls apart.

Our rule of thumb for a 16-level magnetic Merach:

• Levels 2–4: warm-ups, cool-downs and learning the stroke
• Levels 4–8: most workouts, including intervals
• Levels 8–12: short strength pieces at a lower stroke rate, once your technique is solid

To make a workout harder, push harder with your legs or row a little faster before you reach for the dial. The same idea applies to air rowers, explained in our damper setting guide.

Step 4: Learn the rowing stroke in 10 minutes

Good technique makes rowing feel smoother, works your legs (where most of the power comes from) and protects your back. There are two halves to every stroke.

The drive (the work): push with your legs, then swing your body back slightly, then pull the handle to your lower ribs with your arms.

The recovery (the rest): reverse it. Push your arms out, tip your body forward from the hips, then bend your legs to slide forward.

Take about twice as long sliding forward as you do pushing back. A useful count is "push, two, three" in rhythm.

A 5-minute drill for your first session (do each step for about a minute, at a low setting):

1. Arms only: legs straight, body still, just pull and release.
2. Arms and body: add a small swing back from the hips.
3. Half slide: bend your knees halfway.
4. Full slide: the full stroke, slowly.
5. Full stroke at a steady rhythm.

Three mistakes to watch for:

• Bending your knees before your arms are straight, so the handle has to go over your knees.
• Rushing up the slide. Slow the recovery down on purpose.
• Leaning back too far. A slight lean (about 11 o'clock) is plenty and kinder to your lower back.

For more detail, read our guides to rowing machine technique and rowing and your back.

Your first 2 weeks on a Merach: a simple plan

Three sessions a week with a rest day between each one. Every session starts with 5 minutes of easy rowing at a low setting and ends with 3–5 minutes easy. Use level 4–6 on a magnetic Merach unless a session says otherwise.

Repeat the 5-minute benchmark every four weeks on the same setting. If your distance goes up, you're getting fitter, whatever brand your monitor is.

Which app should you use with your Merach?

You don't need an app to row, but one makes it far easier to stick with it. Here are the main options and who each suits. (We make Rowing Machine Workouts, so judge our entry accordingly.)

Many owners use two: the Merach app to log data, and a coaching app to tell them what to do in each session. Whichever you pick, the most important thing is having a plan before you sit down.

Merach troubleshooting: quick fixes

Once a week, wipe the seat rail with a dry cloth so the seat runs smoothly, and check the bolts every few weeks. If something's still wrong, Merach's support team can help, and most models carry a manufacturer's warranty.

What to do after your first two weeks

Once 20 minutes feels comfortable, pick a goal and follow a plan that progresses for you:

• Lose weight: the 4-week rowing for weight loss routine
• Get stronger: the 4-week rowing for strength routine
• Mix it up: 7 rowing machine workout templates from beginner to intermediate
• Get your rhythm right: our guide to rowing stroke rates

Merach rowing machine FAQs

What resistance level should a beginner use on a Merach rowing machine?

Start at about level 4–6 of 16 on a magnetic Merach, and use 2–4 for warm-ups. Most workouts stay between 4 and 8. Only go higher for short strength pieces once your technique is solid, because heavy resistance tires your muscles before your heart and lungs.

How long should I row on my Merach as a beginner?

15–20 minutes, three times a week, is a good start. Build up to 25–30 minutes over the first month. Consistency matters far more than any single long session.

Does my Merach show stroke rate (SPM)?

Some models do and some don't. If yours doesn't, note your stroke COUNT, row for one minute and subtract: the difference is your strokes per minute. Or row to a metronome set at 20–24 SPM.

Do I need the Merach app or a subscription?

No. The rower and its monitor work on their own. Apps add structure, courses and tracking, and some Merach rowers include a free Merach membership period.

Why is my Merach's distance different from a Concept2?

Each brand calculates distance and calories differently, so numbers from different rowers aren't directly comparable. Track your progress on the same machine and setting.

Can I use the Rowing Machine Workouts app with a Merach?

Yes. The app works with any rower without connecting to it: set your stroke rate with the metronome, follow the audio cues, and read your distance and time from the Merach monitor.