Beginner Rowing Plan: 4-Week Starter Program

The short answer: Two short rowing sessions a week for 4 weeks, starting at just 10 minutes. You row in short pieces at 20–22 strokes per minute with plenty of rest, so your body adapts to the rower before you push harder.

This is the plan to start with if you've never used a rowing machine, or haven't exercised for a while. It's deliberately gentle: the aim isn't to exhaust you, it's to get your legs, back and lungs used to the rowing movement so you can train harder later without getting hurt.

In the Rowing Machine Workouts app, this plan is called Starter. New to rowing or haven't worked out for quite some time? This Starter Plan is for you. Get prepared with steady improvements and minimise risk of burnout or injury.

Who this plan is for

• You're brand new to rowing, or coming back after a long break.
• You can't yet row for 10 minutes without stopping, and that's fine.
• You want a plan that won't leave you sore and ready to quit after week one.

How to get the most from it

• Rest as long as the plan says, and use the rests to reset your posture. You can sit still, walk around or row very lightly.
• Keep to the stroke rate. 20–22 SPM feels slow, but it gives you time to get each stroke right.
• Before you start, read our rowing machine technique guide. Ten minutes on the basics now saves weeks of bad habits.
• Start every session with the warm-up, even when you feel ready to go. See our warm-up guide for a few extra moves.

The plan, week by week

SPM means strokes per minute. In the rests, you can sit still, walk around or row very lightly. Leave at least one rest day between sessions.

Week 1

Day 1 · 10 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 1 min at 22 SPM, 1 min rest, 1 min at 20 SPM, 1 min rest, 1 min at 22 SPM, 1 min rest
• Cool down: 1 min at 20 SPM, 1 min rest

Coach's tip: Your first workout, congratulations on getting started! The key is to not push too hard too fast. Maintain your target SPM then make the most of the rest periods. Feel free to stay still, walk around, or row slowly during these.

Day 2 · 18 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 5 min at 20 SPM, 3 min rest, 5 min at 20 SPM
• Cool down: 3 min rest

Coach's tip: Try to keep your rowing stroke smooth while using your entire body so the effort is distributed evenly. Think about the 'Catch', 'Drive', 'Finish' and 'Recovery' as one fluid movement.

Week 2

Day 1 · 14 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 3 × (2 min at 20 SPM, 1 min rest)
• Cool down: 2 min at 20 SPM, 1 min rest

Coach's tip: Your target SPM will often be in the low 20s, which will allow the flywheel to decelerate between each stroke, requiring greater strength to accelerate it back to speed. This will help refine your technique and build a solid foundation.

Day 2 · 26 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 2 × (5 min at 20 SPM, 3 min rest); then 5 min at 20 SPM
• Cool down: 3 min rest

Coach's tip: Find a Damper setting that feels best for you. Higher settings will feel more like a heavy boat, lower settings will feel like an agile boat. Both require effort to generate intensity. I'd recommend starting at 4 and testing from there.

Week 3

Day 1 · 15 minutes

• Warm up: 1 min at 20 SPM, 2 min rest
• Main set: 2 × (2 min at 22 SPM, 2 min rest); then 2 min at 22 SPM
• Cool down: 30 sec at 20 SPM, 1 min 30 sec rest

Coach's tip: You'll be doing 2 minute intervals so you can raise your intensity while still maintaining good technique. Focus on your breathing and keep your core strong.

Day 2 · 14 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 5 min at 20 SPM, 5 min at 22 SPM
• Cool down: 30 sec at 20 SPM, 1 min rest

Coach's tip: You have longer intervals today. This is great for elevating and sustaining your heart rate, maximizing your calorie burn. It will also help train your endurance.

Week 4

Day 1 · 17 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 4 min at 22 SPM, 5 min rest, 4 min at 22 SPM
• Cool down: 1 min at 20 SPM, 1 min rest

Coach's tip: Use your breath to help you. Try to keep a consistent and comfortable rate. You may find your rowing efficiency improve if you synchronize your breathing with your stroke rate.

Day 2 · 14 minutes

• Warm up: 1 min at 20 SPM, 1 min rest
• Main set: 3 min at 22 SPM, 3 min at 20 SPM, 3 min at 22 SPM
• Cool down: 2 min at 20 SPM, 1 min rest

Coach's tip: Your final workout in this routine. You've come a long way, so congratulations! After this workout, make sure you celebrate then get ready for your next routine.

What to do next

• Rowing for Weight Loss if your goal is to lose weight

FAQs

How long should a beginner row on a rowing machine?

Start with 10–15 minutes, including rests, two or three times a week. This plan starts at about 10 minutes and builds to around 25 by week 4.

How often should a beginner use a rowing machine?

Two or three times a week, with a rest day between sessions. This plan uses two sessions a week so your body has time to adapt.

What stroke rate should a beginner row at?

20–24 strokes per minute. This plan keeps you at 20–22 SPM so you can focus on technique.