Beginner's guide

So you're getting into indoor rowing

The rowing machine — the erg — is one of the only pieces of home gym equipment that serious athletes and beginners use identically, often with the same machine. Full-body, low-impact on joints, brutal on cardio. The industry has a rare consensus pick. Here's what you need to start, and the one machine question that trips everyone up.

By Colin B. · Published May 24, 2026 · Last reviewed May 24, 2026

Photo by Darío Cano Jiménez on Unsplash

The 60-second version

If you only buy 3 things to start:

Concept2 RowErg — The Concept2 RowErg is the gold standard. Every gym, every rowing program — one clear pick, buy it once.
Powr Labs Rowing Machine Mat — A thick floor mat protects hardwood and kills vibration. Non-negotiable on any floor except rubber gym tile.
Hornet Watersports Rowing Machine Seat Cushion — A gel seat cushion solves the #1 beginner complaint before it becomes a reason to skip rowing.

Budget total

$350

Typical total

$1050

A budget magnetic rower starts around $300-350. The Concept2 RowErg — what most people should buy — runs $900-$1,050. Add a mat and seat cushion for another $75.

At a glance

Our top pick in each category

The fastest path through this guide — each best-starter pick by category. Scroll for the budget and upgrade alternatives.

Category	Top pick	Price	Where to buy
Rowing Machine	Concept2Concept2 RowErg	$$$$	See on Amazon →
Floor Mat	Powr LabsPowr Labs Rowing Machine Mat	$$	See on Amazon →
Seat Cushion	Hornet WatersportsHornet Watersports Rowing Machine Seat Cushion	$	See on Amazon →
Heart Rate Monitor	PolarPolar H10 Heart Rate Monitor Chest Strap	$$	See on Amazon →
Accessories	FalezernFalezern Phone Tablet Holder for Rowing Machine	$	See on Amazon →

Before you buy anything

A few things worth knowing first

Try one before you spend $900. Most commercial gyms and CrossFit boxes have Concept2 RowErgs. Log 3-5 sessions on someone else's machine before committing — you'll know immediately if rowing is for you.

Air resistance is louder than magnetic. If you live in an apartment with shared walls, the Concept2's fan sounds like a hair dryer at high intensity. A magnetic rower runs nearly silent. Check your situation first.

Rowing is harder than it looks. The machine is easy to operate but technique — catch angle, leg drive sequence, finish position — takes real coaching. Ten minutes of YouTube instruction before your first session will save you months of bad habits and possible lower back pain.

The gear

What you actually need

Rowing Machine

The erg is the only thing you really need for indoor rowing. The Concept2 RowErg is the overwhelming consensus pick: every university rowing program, CrossFit gym, and cardiac rehab clinic buys this machine. Air resistance (fan flywheel) feels like real water rowing — harder pull equals more resistance. The PM5 monitor tracks split time, watts, and meters and connects via Bluetooth to training apps like ErgData and Concept2 Logbook. It folds in half for apartment storage. If you are serious about rowing, buy the Concept2. If you are not sure whether rowing will stick, a budget magnetic rower is a reasonable proof-of-concept at a third of the price.

Rowing Machine — what's the difference?

A few common shapes, each making a different trade.

Concept2 RowErg

Full rowing stroke. The machine everyone means when they say 'erg.'

Resistance: Air (fan flywheel)
Muscle pattern: Full body — legs, back, arms
Folds: Yes, upright storage

Best for Most beginners. The sport of rowing, CrossFit training, general fitness.

Tradeoff Fan noise is significant — not for thin-walled apartments at 5am

↓ See our pick

Concept2 BikeErg

Air-resistance bike. Same PM5 monitor, lower-back friendly alternative.

Resistance: Air (fan flywheel)
Muscle pattern: Legs, some core
Folds: No

Best for Lower-back issues, cycling cross-training, rehab situations.

Tradeoff No upper-body rowing drive — a different workout than the RowErg

Concept2 SkiErg

Ski-pull motion, wall-mount or floor stand. Upper body and core.

Resistance: Air (fan flywheel)
Muscle pattern: Upper body, core
Mounting: Wall or floor stand (sold separately)

Best for Nordic ski cross-training, upper-body cardio, small floor footprint.

Tradeoff Steeper technique curve than the RowErg — coordination takes weeks

Best starter

Concept2

Concept2 RowErg

$$$$

The Concept2 is the clearest consensus pick in home fitness. Every serious gym and rowing program owns one. The PM5 monitor tracks split time, watts, and meters and connects via Bluetooth and ANT+ to apps like ErgData and Concept2 Logbook. Air resistance gives you real rowing feel. Folds in half for storage and holds resale value better than almost any fitness equipment.

What we like

The gym-grade standard used by every serious rowing program worldwide
PM5 monitor tracks watts and split time — connects to ErgData app
Folds in half for storage; strong resale value if you move on

What to know

Fan is loud — not ideal for shared walls or early-morning sessions
$900-$1,050 is a real commitment before you know rowing will stick

See on Amazon →

Budget pick

Sunny Health & Fitness

Sunny Health & Fitness Magnetic Rowing Machine SF-RW5515

At around $300, this lets you test whether indoor rowing will stick without betting $900 on it. Magnetic resistance is smooth and nearly silent — great for apartments. The monitor is basic (time, count, calories — not split time or watts), so you will outgrow it quickly if you get serious. But as a proof-of-concept machine, it's a reasonable starting point.

What we like

Under $350 — a low-risk way to test if rowing will become a habit
Magnetic resistance is nearly silent, safe for apartment living
Compact footprint and simpler storage than air-resistance ergs

What to know

No split-time or wattage data — limits training precision
Resistance ceiling is low; serious rowers outgrow it in months

See on Amazon →

Upgrade pick

WaterRower

WaterRower Walnut Rowing Machine with S4 BLE Monitor

$$$$

The WaterRower uses a water flywheel — actual water in a tank creates self-regulating resistance that scales naturally with your effort. Made from solid black walnut and handsome enough to keep in a living room. The S4 monitor is capable. If aesthetics matter and you have the budget, this is the premium alternative to the Concept2.

What we like

Solid walnut construction — looks like furniture, not gym equipment
Water resistance self-regulates with effort, closest feel to real rowing
Quieter than air resistance at moderate and low effort levels

What to know

S4 monitor incompatible with Concept2 apps and most fitness platforms
Water tank requires occasional purification tablet maintenance

See on Amazon →

Floor Mat

A rowing machine will dent hardwood floors and transmit vibration through concrete to neighbors below. A proper mat — at least 3/4 inch thick, long enough to cover the full slide — solves both cheaply. Rubber grips better than foam and does not compress over years of use. The Concept2 RowErg needs coverage for the full slide length — about 8 feet — so a mat designed specifically for rowing machines beats a yoga mat pieced together.

Best starter

Powr Labs

Powr Labs Rowing Machine Mat

The top-rated rowing machine mat on Amazon, compatible with Concept2, Hydrow, and other rowers. Covers the full slide length and has a non-slip base that grips hardwood floors without shifting. Thick enough to protect floors and dampen vibration without compressing under the machine's feet.

What we like

Custom-fit dimensions for the RowErg's full slide length
Thick rubber stays put and won't compress under the erg over time

What to know

Only fits Concept2 properly — awkward sizing for other machines
More expensive than generic rubber mats of comparable thickness

See on Amazon →

Budget pick

BalanceFrom

BalanceFrom GoYoga Extra Thick Exercise Mat

A thick, grippy foam mat that works under any rower and costs under $30. Not as durable as rubber, but adequate for protecting hardwood and dampening noise in a second-floor room. Use two overlapped if you need full RowErg slide coverage.

What we like

Under $30 and available in multiple sizes for different machines
Non-slip surface on both sides — won't slide during intense rows

What to know

Foam compresses under heavy machine feet over months of use
May not cover full RowErg slide length — you might need two mats

See on Amazon →

Seat Cushion

Rowing seat pain is real. The hard plastic seat on any rowing machine — including the Concept2 — is designed for performance rowing where you are moving fast enough that cushioning is a liability. For 20-60 minute beginner rows, your sit bones will protest within the first two weeks. A gel seat cushion adds meaningful comfort until you adapt. Make sure it is designed for rowing machine seats — narrower than a bike seat — so it does not shift during the stroke. Most rowers stop using one within a few months, but it is genuinely useful while you build up conditioning.

Best starter

Hornet Watersports

Hornet Watersports Rowing Machine Seat Cushion

Purpose-built for rowing machines, including Concept2. The non-slip base grips the plastic seat so it stays put through the full rowing stroke. Thick enough to meaningfully reduce sit bone discomfort in your first weeks before calluses develop, thin enough that it doesn't alter your leg drive angle significantly.

What we like

Purpose-built for the Concept2 seat with a non-slip base that holds during strokes
Enough padding to meaningfully reduce sit bone soreness in early weeks

What to know

Slightly oversized for some non-Concept2 machine seats
Most rowers stop using it within 2-3 months as they adapt

See on Amazon →

Budget pick

Zacro

Memory Foam Rowing Machine Seat Pad for Concept2

A budget-friendly memory foam seat pad designed for the Concept2 Model D and E, also compatible with WaterRower and NordicTrack. Memory foam conforms to your sit bones more than basic gel. A practical cheaper alternative to the Hornet Watersports cushion if you are just getting started.

What we like

Memory foam conforms to sit bones better than generic gel pads
Compatible with Concept2 and most other rowing machine seats

What to know

Memory foam compresses over time and may need replacing in a few months
Less structured than molded gel options — shifts more during strokes

See on Amazon →

Heart Rate Monitor

Rowing intensity is notoriously easy to misjudge — the machine can feel brutally hard even at moderate effort, and easy sessions can sneak up on you. A chest-strap heart rate monitor gives you real data. The Concept2 PM5 accepts both Bluetooth and ANT+ heart rate straps and displays your HR live on screen, turning every row into a proper training session with real targets. Chest straps are more accurate than wrist-based monitors for rowing — wrist sensors lose signal during the sliding stroke.

Best starter

Polar

Polar H10 Heart Rate Monitor Chest Strap

The Polar H10 is widely considered the most accurate consumer heart rate monitor available. Broadcasts both Bluetooth and ANT+, so it connects to the Concept2 PM5 monitor, ErgData, and any smartwatch simultaneously. Accurate enough to trust for interval training. Battery lasts roughly 400 hours. This is the one to buy if you care about training data.

What we like

Dual Bluetooth + ANT+ — pairs with PM5 and any fitness app at once
Clinical-grade accuracy trusted by coaches and sports researchers
~400-hour battery life — you won't think about batteries for months

What to know

Strap must be moistened each session or readings drop at the start
More expensive than generic straps that work fine for casual rowing

See on Amazon →

Budget pick

CooSpo

CooSpo H808S Heart Rate Monitor Chest Strap

A solid Bluetooth and ANT+ chest strap at about a third of the Polar's price. Pairs cleanly with the Concept2 PM5 and most fitness apps. Accuracy is slightly behind the Polar at very high intensities but more than sufficient for steady-state and interval training.

What we like

Bluetooth + ANT+ at roughly a third of the Polar H10's price
Pairs with Concept2 PM5 and ErgData app out of the box

What to know

Accuracy drops slightly above 185 bpm — minor for most sessions
Strap material is less comfortable on long steady-state rows

See on Amazon →

Upgrade pick

Garmin

Garmin HRM-Dual Heart Rate Monitor

The HRM-Dual pairs with both Bluetooth and ANT+ and offers top-tier accuracy with Garmin's ecosystem integration. If you already use a Garmin watch or plan to, this keeps all your data in one place. Battery lasts approximately 3.5 years at one hour per day.

What we like

3.5-year battery at typical usage — essentially maintenance-free
Deep Garmin Connect integration if you use a Garmin watch or app

What to know

No accuracy advantage over the Polar H10 for rowing-specific use
Overkill if you are not already in the Garmin ecosystem

See on Amazon →

Accessories

Two small purchases that meaningfully improve long rowing sessions: a phone or tablet holder so you can watch video during steady-state rows (a 45-minute row goes by fast with a show; without one it can feel endless), and rowing gloves for the first few weeks before your hands develop calluses. The blister problem is real — your palms will surprise you after the first week of daily rowing.

Best starter

Falezern

Falezern Phone Tablet Holder for Rowing Machine

Metal adjustable clamp mount designed specifically for rowing machines, including the Concept2 RowErg, SkiErg, and BikeErg. Holds phones and tablets up to 11 inches at eye level. The metal construction does not flex or rattle the way plastic holders do during high-intensity strokes.

What we like

Transforms long steady-state rows — watch anything while you train
Clamp fits most round or square tube frames on any rowing machine

What to know

Vibration can loosen the clamp — check tightness before each session
Designed for phones; tablets need a larger arm or separate stand

See on Amazon →

Specialty pick

Harbinger

Harbinger BioFlex WristWrap Weightlifting Gloves

Your palms will blister within the first two weeks of daily rowing. These rowing-specific gloves have extra padding on the grip contact points and an open-back design that does not trap heat. Use them for 4-6 weeks until calluses form, then retire them — they are a transitional tool, not a long-term necessity.

What we like

Prevents blisters during the first weeks before calluses develop
Open-back design keeps hands cool during high-intensity intervals

What to know

Slightly alters grip feel — can interfere with technique feedback
Most rowers stop using them within 6-8 weeks as calluses form

See on Amazon →

Going deeper

Your first 30 days of indoor rowing

The rowing machine is harder than it looks and more rewarding than you expect. Here's what actually happens in your first month — the technique that matters, the mistakes everyone makes, and when it starts to click.

Read the guide →

Save your money

What you don't need yet

Beginners get pressured to buy a lot of stuff that doesn't help them play better. Here's what we'd skip on day one.

A rowing subscription app (Hydrow, iFIT) — The free Concept2 Logbook and ErgData app offer more training data than you'll use in your first year. Don't pay a monthly fee before you've outgrown free tools.
Rowing-specific shoes — Regular athletic shoes work perfectly in the foot stretchers. Specialized rowing shoes are for competitive athletes who care about every watt.
A smartwatch with rowing mode — A $40 chest strap paired to the PM5 is more accurate and costs a fraction of most rowing-capable watches. Buy the strap first.
A smart rower with live classes (Hydrow, NordicTrack RW900) — They cost $1,500-$2,500 plus a monthly subscription. The Concept2 with free ErgData does more for less — and holds its value.
RowErg leg height conversion kit — The standard-leg RowErg works for almost everyone. Only matters if you have specific ergonomic needs your physical therapist identifies.
A foam roller (yet) — Buy one by month two, not day one. Learn which muscles actually get sore from rowing — hip flexors and lats are the culprits — before investing in recovery gear.

First week

Your first seven days

A short, real plan to get from gear-on-doorstep to actually playing.

Try a rowing machine at a gym before ordering anything — a few sessions on someone else's machine confirms whether rowing will stick. · Action
Watch a 10-minute beginner technique video before your first session. · Learn
- Concept2 technique videos · The manufacturer's official technique guide — short and essential
- Dark Horse Rowing (YouTube) · The best beginner technique channel on YouTube
Order your rowing machine — the Concept2 RowErg ships in 2-5 business days from most suppliers. · Buy
- Jump to our pick: Concept2 RowErg
Order a floor mat and seat cushion at the same time — you will want both before your first real session. · Buy
- Jump to our pick: Powr Labs Rowing Machine Mat
Row your first session: 10 minutes easy, focusing only on the catch position and leg drive sequence. Stop before you feel tired. · Action
Log your meters in the Concept2 Logbook. Watching your total meters climb is quietly motivating. · Action
- Concept2 Logbook · Free online workout log — syncs with ErgData app
Row three times your first week. Keep sessions under 20 minutes. You will be more sore than you expect — the erg uses muscles that nothing else touches. · Action

FAQ

Common questions

Is the Concept2 RowErg worth the price for a beginner?

Yes, if you're serious about making rowing a regular habit. The Concept2 holds its resale value better than almost any fitness equipment — you can sell it for 70-80% of purchase price after years of use. A $300 magnetic rower makes sense if you're not sure rowing will stick, but plan to upgrade if it does.

How loud is the Concept2 RowErg?

Noticeably loud — the air resistance fan sounds like a hair dryer at high intensity. At full effort, neighbors in adjacent apartments will hear it. At easy pace (a slow 20-minute row), it's more tolerable. If noise is a concern, a magnetic rower runs nearly silent.

How much space does a rowing machine take up?

The Concept2 RowErg is 8 feet long in use and folds to about 4 feet tall for upright storage. You need roughly 4x9 feet of clear floor while rowing. It fits in most spare bedrooms, basements, or garage corners.

Is indoor rowing hard on your back?

With good technique, rowing is excellent for back health — it builds the posterior chain in ways few cardio machines do. With poor technique (rounded lower back on the drive), it will hurt your back. Watch the Concept2 technique videos before your first long session. The catch position is the one to get right first.

What's the difference between the Concept2 RowErg, BikeErg, and SkiErg?

The RowErg is the standard rowing machine — full-body, the one most people mean when they say 'erg.' The BikeErg is an air-resistance exercise bike using the same PM5 monitor — good for lower-back issues or cross-training. The SkiErg is a ski-pull motion machine that mounts to a wall or floor stand, focusing on upper body and core. Most beginners want the RowErg.

What workouts should I do as a beginner?

Start with easy steady-state rowing at a conversational pace (around 20 strokes per minute) for 10-20 minutes. Add 5 minutes per week. Once you can row 30 minutes comfortably, introduce simple intervals: 500 meters at hard effort, 90 seconds rest, repeat 4-6 times. Don't obsess over your split time for the first month — focus on technique.

Going further

Where to next

Related hobbies

Browse by category

Authoritative sources

Concept2 Technique Videos — The manufacturer's official technique guide. Watch this before your first session — short videos that will save you months of bad habits.
Dark Horse Rowing (YouTube) — The best beginner technique channel on YouTube. Patient, thorough coaching. Watch 'How to Row' first.
Concept2 Logbook — Free online workout tracker that syncs with ErgData. The global rowing community uses it — you can track your meters against millions of other rowers worldwide.
ErgData (App) — Concept2's official iOS/Android app. Connects to the PM5 over Bluetooth, provides real-time data, and saves workouts to your Logbook automatically.
Pete Plan — The most popular free indoor rowing training plan. Structured 3-4 days per week, scales from beginner to competitive. Start here once you can row 30 minutes without stopping.
r/Rowing — Active community covering indoor rowing, on-water rowing, and technique. The wiki has a solid beginner FAQ and programming recommendations.

woman in pink tank top and pink pants sitting on black stationary bike

Photo by Marvin Ozz on Unsplash