Rowing on the Machine: The Cardio Powerhouse That Outperforms Running and Builds Full-Body Muscle

Forget running — in 2025, the rowing machine has become a must-have for anyone looking to maximize their cardiovascular fitness. Why? Because, according to experts, rowing improves VO₂ max — the body’s maximum oxygen uptake — more effectively than any other cardio exercise.

Forget running — in 2025, the rowing machine has become a must-have for anyone looking to maximize their cardiovascular fitness. Why? Because, according to experts, rowing improves VO₂ max — the body’s maximum oxygen uptake — more effectively than any other cardio exercise.

What is VO₂ max and why does it matter?

VO₂ max measures how efficiently your heart pumps oxygen to your muscles during exercise. The higher this number, the better your endurance and recovery. This is where the rowing machine shines.

Why is rowing better than running?

First, rowing engages nearly all major muscle groups: legs, glutes, core, back, and arms. This not only pushes your heart to the limit but also works your entire body. Studies show that just 8 weeks of regular rowing workouts (three 30-minute sessions per week) can increase VO₂ max by about 10%.

Second, unlike running—which puts stress on your joints and is limited by your body weight—rowing is gentle on knees and hips. You can work out at maximum intensity without fearing injury because seated on the rowing machine, you avoid ground impact and joint overload.

Which muscles does rowing work?

Rowing is a full-body exercise. Here’s what’s involved:

Quadriceps and glutes — push;
Hamstrings — stabilize the knees;
Back muscles and abs — keep the torso steady;
Lats, rhomboids, rear delts, and biceps — pull the handle;
Traps, rotator cuff muscles, and forearms — stabilize the shoulders and grip;
Plus hip flexors and anterior tibialis — bring the seat forward.
Proper technique is key for safety. Incorrect form can cause injury, especially to knees and hips, so it’s important to follow the sequence: legs → body → arms on the drive, and the reverse on the recovery.