Strength Training
Rowing uses every major muscle group. Strength training supports the stroke and prevents injury.
Rowing Strength Workout
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 12 | 3 |
| Bent-over rows | 10 | 3 |
| Deadlifts (light) | 8 | 3 |
| Planks | 45 sec | 3 |
| Lunges | 10 each | 3 |
| Pull-ups or lat pulldowns | 8 | 3 |
Priority Order
- Legs (squats, lunges, leg press) — 60% of power
- Back and lats (rows, pull-ups) — the pulling connection
- Core (planks, dead bugs) — transfers leg power through the body
- Arms (curls, tricep work) — least important but still matters
Lift to support rowing, not replace it. 2-3 strength sessions per week alongside erg and water work is the right balance.