# Rowing Machines vs. Weightlifting: What You Need to Know **By Tuyet Nguyen · Published June 5, 2023 · Updated June 7, 2023** Rowing has become incredibly popular over the past few years, especially among CrossFit athletes and cardio fanatics. Its popularity can undoubtedly be attributed to the fact that it's a total body workout, which can improve your cardiovascular endurance and melt fat. There's a common misconception that using a rowing machine only targets your upper body. In reality, a rowing machine also engages your lower body, particularly your hamstrings and glutes, when used correctly. In addition to your upper and lower body, an industry-leading rowing machine can target your core and improve your posture. Like most machines found at the gym, the proper technique and form are essential for your overall results. Weight training and weightlifting can also work many wonders for your physique. However, this strenuous activity is better suited for people without joint issues or previous sports-related injuries. Lifting weights for an extended time can strengthen your muscles, ligaments, and tendons. Additionally, weightlifting can increase your bone density and improve lean muscle mass, making it easier for you to lose or maintain weight. --- ## Weight Loss Both rowing and weightlifting can be helpful for weight loss, but the right fit depends on your body and goals. - Aerobic exercise (such as rowing) burns **300 to 600 calories per hour**, whereas weightlifting burns less. - Rowing for an hour is doable and sustainable; lifting heavy weights for the same duration is not. - When combined with a healthy eating plan, using a rowing machine **three to five times per week** is an effective way to shed extra pounds while gaining lean muscle mass. - Lifting weights three to five times per week is unattainable for most people and is extremely hard on the joints. - Weightlifting is anaerobic, involving short bursts of intense movement, whereas rowing is aerobic. - Aerobic exercise triggers fat burning because oxygen remains in the muscle's tissues. **Verdict:** If shedding unwanted weight is your primary goal, a rowing machine is more effective than weightlifting. --- ## Muscle Building - A rowing machine improves endurance and strengthens muscles across the entire body simultaneously. - Lifting weights is considered better for growing specific muscles in a short period. - When using a rowing machine, all major muscle groups are targeted at once. - When lifting weights, only one or two muscle groups are typically worked per session to prevent injury (arms, back and shoulders, legs, core, and glutes are each trained on separate days). **Verdict:** For defined, functional, and toned muscles across the whole body, a rowing machine is more effective. For isolating and rapidly growing specific muscles, weightlifting has an advantage. --- ## Price - The price of a rowing machine versus an entire set of weights and a weight bench for home use is similar. - Weightlifting for muscle strengthening still requires a separate cardio machine for cardiovascular health, adding to the total cost. - A rowing machine provides both strength training and cardiovascular exercise in one piece of equipment, requiring less overall investment. - Many high-quality rowing machines include programs that guide users through full-body workouts on and off the machine. - Aviron's rowing machines come equipped with strength training Guided Programs that include exercises such as bicep curls and back rows. - Aviron's machine resistance can go up to **100 lbs**, targeting 100 percent of your muscles — the highest resistance readily available in the current market. **Verdict:** Purchasing a rowing machine instead of weightlifting equipment offers more value for your investment. --- ## Impact - Rowing is a **lower-impact, less jarring** way to build and strengthen muscles. - Rowing is suitable for people with existing back problems or those prone to injury. - Weightlifting is a **high-impact, more intense** form of working your muscles. - There is a higher risk of injury with weightlifting — using too heavy of weights or improper form can be extremely dangerous. --- ## Pros and Cons of Rowing Machines **Pros:** - Phenomenal full-body exercise - Excellent for improving endurance and strengthening the core - Builds muscle in both upper and lower body simultaneously - Keeps muscle lean rather than bulky - Efficient calorie burning without putting joints at risk - Compact compared to full weight sets **Cons:** - Can take a toll on the lower back if proper form is not used --- ## Pros and Cons of Weightlifting **Pros:** - Effective for building muscle mass, improving bone health, and increasing strength **Cons:** - Does not provide cardiovascular exercise — must be supplemented with cardio - Does not significantly improve endurance or conditioning - Can leave you feeling sore, exhausted, and stiff after sessions - Risk of severe muscle and joint damage from using weights that are too heavy - Risk of painful, permanent spinal injuries from improper form or overloading --- ## Conclusion If you haven't tried an innovative rowing machine already, it's time to give it a go. Rowing is safe for beginners and provides a low-impact, heart-pumping workout. Intensity can be increased as you improve, meaning you'll always be challenging yourself without putting unnecessary stress on your joints. **Related Aviron pages:** - [Why Aviron] : https://www.avironactive.com/why-aviron/ - [Aviron Rowing Machines] : https://www.avironactive.com/ - [Aviron Workouts & Guided Programs] : https://www.avironactive.com/workouts/ - [Impact Series Rower] : https://www.avironactive.com/shop/impact-series-rower/ **Canonical URL:** https://www.avironactive.com/rowing-101/rowing-vs-weightlifting/