The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

During ‘on-water’ rowing season, most rowers focus heavily on improving technique and endurance on the water. While these are essential aspects of training, one crucial component that often gets overlooked is resistance and strength training. By incorporating targeted strength workouts into your training, you can enhance your performance, improve your erg scores, and ultimately row faster. Here’s a breakdown of how resistance training benefits rowers. 

Key Strength Movements for Rowing 

Leg Press: The leg press is one of the most effective exercises for rowers because such a high proportion of power is generated from the legs during the drive phase. This exercise directly mirrors the push-off motion from the footplates in a rowing stroke.  

Chest Press: The chest press strengthens the upper body muscles responsible for stabilizing your body during the stroke and controlling the oar’s movement. By enhancing the strength of your chest and shoulders, you improve your ability to transfer power from the legs through the core and arms efficiently. It also helps prevent muscle imbalances by balancing the pulling movements of rowing with pushing exercises. 

Seated Row: The seated row is the perfect exercise for mimicking the "finish" phase of the rowing stroke, where your arms and upper back pull the handle toward your chest. Strengthening your upper back and biceps ensures that you can maintain a strong, controlled finish to each stroke.  

How Strength Training Translates to Improved Erg Scores 

Resistance training is not only beneficial for rowing on the water but also plays a crucial role in improving your erg scores. By developing strength in the key muscle groups used in rowing, particularly the legs, back, and core you'll see gains in your indoor rowing performance. 

Strength training increases your ability to generate more force with each stroke, directly impacting your wattage output during erg sessions. 

Stronger muscles can sustain effort over longer periods, allowing you to maintain power during long erg pieces without fatigue setting in too early. 

Building lean muscle mass through strength training can enhance your power-to-weight ratio, especially in sprint intervals or endurance pieces. A leaner, stronger physique will help you produce more efficient strokes on the erg. 

The Role of Resistance Training for Aging Athletes 

As athletes age, resistance training becomes increasingly important to maintain strength, mobility, and overall fitness. Whether you’re in your 40s, 50s, 60s, or beyond, incorporating resistance training into your routine offers numerous benefits for long-term performance and health. 

As we age, muscle mass naturally declines, this loss of muscle can lead to reduced physical performance and an increased risk of injury. Resistance training helps counteract this by stimulating muscle growth and maintaining strength, ensuring that aging athletes can continue to perform at a high level.  

Resistance training plays a vital role in bone health. As bones are subjected to stress during weight-bearing exercises, they respond by becoming stronger and denser. This is particularly important for older athletes who are at a higher risk of bone density loss and osteoporosis.  

Strength training promotes balanced muscle development, which helps prevent the muscle imbalances that often lead to injury. By improving core strength and posture, resistance training helps older athletes maintain stability and avoid injury from sudden movements. This focus on injury prevention allows aging rowers to continue training and competing, enabling long term participation in the sport. 

Resistance training is a vital component of a rower's training regimen. By focusing on key movements rowers can strengthen the major muscle groups needed for efficient, powerful strokes. This translates to faster speeds on the water and improved erg scores during indoor sessions and as rowers age, resistance training is critical in preserving muscle mass, improving bone density, joint stability and preventing injury. By incorporating strength training into your routine, you can boost your performance and stay competitive.