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Rowing for beginners: a women’s rowing team rowing on a river.

Rowing for beginners: rowing technique & learning to row

There aren’t many hobbies that offer a full body workout like rowing. Using only an oar and your strength, you glide across the water in your boat, enjoying the fresh air and the beautiful surroundings. Whilst rowing, you work all the important muscle groups and benefit from an effective full body workout at the same time. In addition, rowing can be a great teambuilding activity, as you can row with others in a team or as a pair. This water sport is very versatile and it offers something for everyone. In this article you will find everything you need to know about how to get started with rowing as a beginner and we will also show you the different types of rowing.

The health benefits of rowing

Rowing is a great way to stay fit. Beginners in particular believe that rowing will only train your arms. However, this is a misconception. By learning the right technique, rowing works all the main muscle groups. This means that rowing is an effective full body workout that will keep you fit. By strengthening the abdominal muscles and strengthening the muscles in your back and torso, rowing prevents back pain and improves posture. Therefore, rowing is the ideal activity after a long day at work.

Below we have listed some other benefits of rowing:

  • You can start rowing at any age. Rowing as a sport is also suitable for senior citizens, as it is easy on your joints and there is a very low risk of injury.

  • Rowing will strengthen your cardiovascular system and build stamina.

  • Exercising in the fresh air has a positive effect on mental health and it will also boost your mood.

  • Rowing is a great way to relieve stress and relax after a long day at work.

Tip

What is the difference between paddling and rowing? When paddling, you move forwards just like if you go canoeing. However, when rowing you move backwards. This is why some rowing disciplines also have a coxwain.

Health benefits of rowing: two rowers after a race.

Rowing for beginners: tips and what you will need to get started

If you want to practice rowing as a sport or hobby, you don’t necessarily need to have any previous experience or training. This is another great advantage of this hobby. There are only two things that you will need to bring with you if you want to learn to row:

  • Looking for a new challenge and enjoy spending time outside in the fresh air

  • Good swimming skills

It’s a good idea to join a rowing club. On the one hand, you can learn the right technique under professional guidance, rowing together as a team and make new friends with other rowing enthusiasts. Secondly, as a member of the club you can also use the existing rowing boats and save a lot of money.

You don't usually need a lot of sports gear for rowing, which makes it comparatively cheaper in comparison to other hobbies or types of sports.

Below we have put together a helpful list of everything you will need to get started with rowing as a beginner:

  • Comfortable and breathable sportswear

    • Tracksuit bottoms, leggings or ¾ leggings or close-fitting shorts without side pockets

    • Functional shirt

    • Rowing vest, hoodies without pockets to help keep you warm

    • Waterproof raincoat

    • A pair of trainers and rowing socks

    • Functional underwear

    • Headwear

  • Rowing life jacket

  • If needed, a pair of rowing gloves and a seat pad

Tip

It is recommended to wear several layers of clothes when practicing sports outside. This will help to keep you warm and protect you from the wind. If you get too warm, you can simply take off an item of clothing.

Different types of rowing

You can row in a small group, as a large team or even on your own. Even in a team, you can push yourself individually and set your own goals, but it’s important to make sure that you learn the right rowing technique. You can either pursue rowing as a competitive sport and compete with others or row just for fun and pleasure, whilst enjoying the fresh air and the great outdoors.

Below we have listed the different types of rowing:

  • Regattas: just like in a race, the winner is the first person to cross the finish line. Each competition has different lengths and for different types of boats. These include: single, doubles, fours as well as eights.

  • Long-distance rowing: you will cover a long distance each day, either on your own or with your team. You can either row a long course each day or even row an entire river from the source to its mouth. This type of rowing usually lasts a couple of days. You can enjoy rowing at your own pace whilst taking in the beautiful scenery.

  • Coastal rowing: for this type of rowing you row in the open sea or on choppy rivers. The current and waves can be challenging for you and your team, which means you will need good teamwork for this type of rowing.

There is also a difference between the two different rowing techniques:

Rowing technique: a sculling pictogram.
  • Sculling: when sculling you hold an oar in each hand. These are then moved at the same time in order to move faster. The oars, also known as sculls, are usually shorter and narrower. You can either use this rowing technique and row on your own or up to four people.

Rowing technique: a pictogram showing a sweep, which is rowing with an oar.
  • Sweep: for this technique you will only use one oar. You need to hold it and move it with both arms. Oar rowing always requires an equal number of rowers and, depending on the type of boat, a coxswain who is in charge of everyone in the boat and also needs to keep a good lookout. The oar is longer than a scull. Depending on the type of boat, you can choose between a two and four (with or without a coxswain) and an eight (always with a coxswain).

Tip

You can go rowing all year round. However, if it is icy, stormy or there are high waves you will not be able to go rowing. In the cold winter months or in bad weather, you can train indoors on a rowing machine. There are also competitions for this discipline.

Where can you learn to row?

The best way to learn how to row is by joining a local rowing club. Here you can learn the right technique, use the club's rowing boats, meet new people with similar interests and become part of a team.

A great way to get started with rowing is by doing a rowing course for beginners. Alternatively, you could arrange a trial session at a rowing club to find out whether rowing would be something you would be interested in.

Rowing for children & juniors

Rowing is also a fantastic activity for children, which keeps them fit. Rowing helps prevent bad posture and will strengthen your back muscles. In general, older children aged 10 to 12 can join a rowing club to learn how to row.

In addition to the various health benefits of rowing, children will also acquire key skills such as a sense of responsibility, team spirit and discipline through regular training. Older children can also take part in competitions where they can compete against other rowing clubs. This is also a fantastic opportunity to show how much hard work, dedication and regular training can pay off.

If your child is interested in rowing, you can contact a local rowing club to find out more. During a trial session, a beginners' course or a rowing course during the holidays, your child can give rowing a go and find out whether it an interesting hobby that they would like to pursue.

Conclusion: the benefits of rowing

Rowing as a sport and hobby gives you plenty of exercise in the fresh air and can help to keep you fit. A great advantage of rowing is that it can be taken up as a hobby at any age and there is a type of rowing to suit every taste. If you would like to try rowing, beginners' courses or trial sessions at your local rowing club, are the best place to start. This way you can find out more and see whether rowing is something you would like to pursue as a hobby.

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References and further information

https://www.britishrowing.org/knowledge/rower-development/british-rowing-technique/what-to-wear/
(Last accessed on 15.05.2024)

https://www.concept2.co.uk/indoor-rowers/training/tips-and-general-info/first-workouts
(Last accessed on 15.05.2024)

https://www.rowperfect.co.uk/rowing-performance-of-kids/
(Last accessed on 15.05.2024)

https://www.southsearowingclub.co.uk/benefits-of-rowing-src-2
(Last accessed on 15.05.2024)

https://squareblades.co.uk/en-de/blogs/editorial/rowing-tips-for-beginners
(Last accessed on 15.05.2024)

https://whentheygetolder.co.uk/health/staying-fit/exercise/6-benefits-of-rowing-for-seniors/
(Last accessed on 15.05.2024)

The image sources in this text are in chronological order

Cover photo: istock.com/Hero Images
1. Image in text: iStock.com/ simonkr
2. Image in text: iStock.com/ Valentin Petkov
3. Image in text: iStock.com/ aurielaki
4. Image in text: iStock.com/ aurielaki