How Rowing Improves Physical Performance and Well-Being in the Long Term

Rowing is a demanding sport that promotes both strength and endurance while developing numerous physical skills. It offers an excellent opportunity for young people, whose bodies and minds are in a rapid stage of development, to strengthen both their physical and mental capabilities. Young athletes who row regularly not only strengthen key muscle groups such as arms, legs, back, and core but also improve their cardiovascular system. This not only positively impacts performance but also helps prevent injuries by stabilizing the joints and increasing the resilience of the musculoskeletal system.

The results were measured in watts, thus reflecting the energy expenditure per unit of time. Earlier discussions about strength training in childhood and adolescence, questioning whether it was beneficial or even harmful, have now been debunked by scientific research. It is now clear that age-appropriate, professionally guided strength training offers many benefits, including promoting muscle growth, improving bone health, and reducing the risk of injury. Organizations like the World Health Organization (WHO) already recommend targeted strength and endurance exercises for children. Controlled strength training is even said to promote bone growth and mitigate health risks for children aged 11 to 13.

In addition to physical benefits, rowing also strengthens psychosocial skills such as discipline, self-confidence, and perseverance, which are valuable beyond the sports context. To investigate whether specific strength training on the rowing ergometer is more effective than general strength training for the athletic performance of 11- to 13-year-old beginner rowers, a study was conducted. The study included 56 children, 32 boys and 24 girls, with an average age of 11.73 years. Participants were divided into two age groups: 25 children aged 10 to 11 years and 31 children aged 12 to 13 years. Over the course of eight weeks, they completed four training sessions per week, consisting of one hour of strength training and one hour of rowing on the water. The participants were randomly assigned to two groups: the control group (n = 26) performed general strength training, while the experimental group (n = 30) performed specific rowing ergometer training.

Even in the pre-test, a performance difference between the two groups was observed. The experimental group averaged 156.89 watts, while the control group only reached 134.21 watts. During the eight-week training phase, both groups showed improvement, but the progress of the experimental group was significantly greater. The group that did specific rowing training achieved an average increase of +29.94 watts, while the control group only increased by +5.88 watts. This difference was statistically significant. An analysis by age groups revealed that both the younger and older participants in the experimental group made significant progress. Gender-specific analyses also confirmed the advantage of specific training: boys in the experimental group improved by +34.06 watts, and girls by +24.54 watts. In the control group, the increases were only +3.86 watts for boys and +8.65 watts for girls.

One year after the training, a follow-up performance test was conducted, showing that the participants in the experimental group not only maintained but further improved their performance gains. The 12- to 13-year-olds in the experimental group achieved 254.83 watts, an increase of +43.52 watts compared to the last test, while the control group reached 191.85 watts (+28.26 watts). These results were also statistically significant.

The results of this study highlight that specific strength training on the rowing ergometer can not only lead to short-term performance improvements in children and adolescents but also enable long-term, sustainable improvements in muscle strength and athletic performance. Rowing thus represents a valuable method for promoting physical health and mental strength.

In addition to the positive effects for young people, rowing also offers older adults with health limitations, such as knee osteoarthritis or vision impairments, an excellent opportunity to improve their health. Especially for older adults suffering from issues like high LDL cholesterol, low body weight, or obesity, rowing can help strengthen muscles and improve posture. The rhythmic movements of rowing help reduce muscular imbalances and can positively impact posture, especially in individuals with scoliosis. Additionally, the cardiovascular system is strengthened, and the function of muscles and bones improves.

A study by Shin et al. (2015) examined the effects of six weeks of rowing training on 20 visually impaired adults. These participants had no prior experience with regular endurance or strength training, but they could move independently. The training, which was conducted five times a week at moderate intensity, showed significant health improvements. Particularly noteworthy was the significant reduction in LDL cholesterol levels from 141.35 ± 42.12 mg/dL to 117.60 ± 31.21 mg/dL. Additionally, there was a notable improvement in back strength, trunk flexion ability, and balance. For participants with scoliosis, a slight improvement in spinal curvature was also observed.

For older adults with knee osteoarthritis, rowing provides a joint-friendly way to strengthen muscles while placing less strain on the joints than other forms of exercise. The study by Lin et al. (2022) on computer-assisted rowing training in older adults with knee osteoarthritis initially showed no significant differences between the CRE group (CRE: experimental group) and the control group (CON: control group) in baseline measurements. However, the control group performed better in hip muscle tests and the 10-meter walking test compared to the CRE group.

After the 12-week intervention, significant improvements were observed in the CRE group. The WOMAC test showed a strong improvement, with a p-value of 2.416 × 10⁻⁴. Muscle strength, particularly in the hip abductors, improved significantly with a p-value of 0.001. Additionally, there was a significant increase in functional fitness, such as in the 10-meter walking test, which had a p-value of 0.002. In contrast, the control group showed significant improvements in only two tests: hip abductors (p = 0.019) and the 10-meter walking test (p = 0.005).

The Quade-ANCOVA and ANCOVA analyses, which adjusted for factors like age, gender, and baseline values, confirmed that the CRE group performed significantly better after the intervention. Notably, the CRE group achieved significantly better results in the WOMAC test (p = 0.006), muscle strength, particularly in the hip abductors (p = 5.67 × 10⁻⁵), and functional fitness (e.g., functional reach with a p-value of 0.018). These effects were large, with effect sizes (η²) ranging from 0.17 to 0.42, indicating a strong and sustainable impact of rowing training.

Overall, rowing is an incredibly versatile sport that benefits people of all ages—whether for young people to enhance performance or older adults seeking to improve their health and quality of life. The results of various studies provide impressive evidence of the positive impact rowing has on physical fitness and overall well-being.

Source:

Gavala-González, J., Porras-García, M. E., Fernández-García, J. C., & Real-Pérez, M. (2024). Effects of Specific Training Using a Rowing Ergometer on Sport Performance in Adolescents. Applied Sciences, 14(8), Article 8. Source

Lin, P.-L., Yu, L.-F., Kuo, S.-F., Wang, X.-M., Lu, L.-H., & Lin, C.-H. (2022). Effects of computer-aided rowing exercise systems on improving muscle strength and function in older adults with mild knee osteoarthritis: A randomized controlled clinical trial. BMC Geriatrics, 22(1), 809. Source

Shin, K.-Y., Choi, E.-H., Lim, J.-Y., Cho, A.-R., & Lim, Y.-H. (2015). Effects of Indoor Rowing Exercise on the Body Composition and the Scoliosis of Visually Impaired People: A Preliminary Study. Annals of Rehabilitation Medicine, 39(4), 592–598. Source