New to rowing

[wryly coyote]

Hi everybody!

I started rowing a few weeks back - I'm 48 and hit 280 ln this summer so started eating better and less to get down to about 260 and now started to exercise again. I used to row at the gym and its definitely been a lot more challenging as my cardio is not what is used to be.

Looking for advice on how to best use the rower. I've read that some say to only row 3 times a week to avoid overtraining - is that true? Also, what other exercises should i include? Weight training a good balance to rowing on off days? My goal is to be healthier and stronger.

So far, I've been slowly improving, this was my best row so far with the drag setting at 5:

5,141m
METERS

24:00.0
TIME

2:20.0
PACE

331
CALORIES

132
HEART RATE

Rest Distance 950m
Rest Time 8:28.6
Overall Distance 6,091m
Overall Time 32:28.6
Average Watts 127
Calories Per Hour 738
Stroke Rate 23
Stroke Count 689
Drag Factor 125


I'm tall and noticed that after a while i get some lower back pain rowing - is that from poor form as I tire or something else?

I've been using Asensai and watching videos on Youtube with ergdata. Any tips or advice much appreciated.

[Ombrax]

I've read that some say to only row 3 times a week to avoid overtraining - is that true?

For someone just starting out 3x per week is perfectly acceptable - it's a good idea to not try to do too much too soon. However, just so you know, the majority of the serious rowers on the forum almost always row more times per week, often as much as 5 or 6 times / week (but not all of them are hard rows).

I'm tall and noticed that after a while i get some lower back pain rowing - is that from poor form as I tire or something else?

This could be due to any number of factors, from improper technique or weak core muscles all the way to medical issues, and other than helping you work on your form, it isn't an easy problem to diagnose over the web.

Good Luck

[jamesg]

Backache seems to be due mostly to discs getting crushed. I've lost 5cm height in the last 60 years, but keep it under control by erging for "strength" and hill walking with sticks, which twists the back a little.

Kayak, and freestyle to some extent, can have the same effect. Also simply standing up feet apart and twisting round to look behind me gave instant relief; coffee helps too, being a relaxant.

I do about 900km a year on the erg, in ten months. It's a life-saver.

[Dangerscouse]

Welcome to the forum. Overtraining is more of an issue of under recovery, so, as long as you keep it at a sensible pace you could theoretically row every day. If you're rowing three times a week I'd do one hard, sharper session and two longer slower sessions.

Weight training is very beneficial, and you should try and do full body exercises, with a strong emphasis on core workouts / Pilates. This is ideal to help with lower back issues as you need a strong lower back, abs, glutes etc to give you the required stability.

Lower back pain, as Ombrax said, is harder to comment on, but better technique, stretching & rowing strapless may help.

[wryly coyote]

Welcome to the forum. Overtraining is more of an issue of under recovery, so, as long as you keep it at a sensible pace you could theoretically row every day. If you're rowing three times a week I'd do one hard, sharper session and two longer slower sessions.

Weight training is very beneficial, and you should try and do full body exercises, with a strong emphasis on core workouts / Pilates. This is ideal to help with lower back issues as you need a strong lower back, abs, glutes etc to give you the required stability.

Lower back pain, as Ombrax said, is harder to comment on, but better technique, stretching & rowing strapless may help.

Thanks everyone above!

I think my lower back pain is related to having herniated 6 discs in the past so there's not much left there but usually I only get lower back pain if I bend over for long period or try shoveling wet snow (no longer an issue in Fl). So sounds like technique, and stretching may help. What might I be doing on the technique part that causes lower back pain? Is it not keeping my core tight at a certain part of the stroke?

As a beginner, should I be targeting a certain wattage?

Thanks in advance for the advice!

[Dangerscouse]

So sounds like technique, and stretching may help. What might I be doing on the technique part that causes lower back pain? Is it not keeping my core tight at a certain part of the stroke?

As a beginner, should I be targeting a certain wattage?

Thanks in advance for the advice!

What you need to be mindful of with technique is making sure you use your legs mainly, hinge from the hips, and keep your core semi-braced. Don't lean into the stroke too much to try and get more length. At the catch is when you need to braced for the effort, and the recovery can be exactly that.

Rowing strapless is a great way of forcing you to centre your gravity and using your core strength more. It's difficult to start with as you will feel like you're going to fly off the back when you finish the stroke, but with practice it gets a lot easier.

My wife had a disc replaced due to degeneration and the best thing that has got her through it, pre and post op, was Pilates. It's been a game changer for me too, as it's some stretching, but mainly strengthening. If you can't find anywhere that does it, plank variations, press ups, squats, lunges etc are all great examples of what to do.

As a beginner just learn to enjoy the process and don't worry too much about wattage. As James Clear says, "you've got to standardise before you can optimise". Trying to improve on your personal times/ distance/ wattage is a better way of approaching it.

I like to use a HR monitor too, so you could do this instead of wattage. Target circa 70% of max HR for your slower pace and 90-95% for your occasional hard work. Personally I have no idea what wattage I row at, and i only use pace / HR as a guide. I'm not saying wattage isn't useful, but there are a few different options for monitoring progress.

[Tsnor]

I think my lower back pain is related to having herniated 6 discs in the past...

Ouch. Don't push thru pain, see a doctor if it flares up. Hard to un-do disc damage. That said, may people with disc problems and/or fused vertebrae row. Google for reports of what their doctors told them to do, or ask yours.

What might I be doing on the technique part that causes lower back pain?

Watch back related videos from Dark Horse and Rowing Tall on youtube. Google to find them. Especially see that your back shape IS NOT CHANGING, instead it's a pivot from the hips. Back is always strong and supported. ALSO starting up too hard will cause back muscle soreness - which is not a good thing but is not the same pain as bad discs. Likely you know the difference. Here is one example video. There are dozens. Watch them. https://www.youtube.com/watch?v=E-gSoLeM8eQ

As a beginner, should I be targeting a certain wattage?

No way !! Instead listen to your body, especially the first 8 weeks. Gradual ramp up. Your body will have some strong muscles that are used for other things and some very weak muscles that your will be working hard while rowing. Give your body time to balance these out. Hands, arms, back, etc all are problem areas.

Do find two comfort zones that work for you. One is your HARD zone, the other is your EASY zone. Target zero to two workouts a week at hard depending on your personal goals. Weight loss zero hard works. Do not do back to back hard workouts. Or do something like a hard workout every 3 days, which would give you 3 hard every 9 days. Then add as many long, easy workouts as you can. Ramp your output up slowly.

HARD: You should feel very out of breath, but not like you are going to die. Your heartrate for longer (5 min plus) hard pieces is 85 to 95% of the highest heartrate you've seen. Your wattage will very based on duration - a 2 min hard piece wattage will be much higher than a 20 minute hard piece wattage. Both are in your Hard zone.

EASY: You should be able to talk conversationally while working out. You should not be sore after a workout. Your heartrate is 70% or so of the highest that you have seen, but definitely under 80%. (Note some of the tools to compute long/slow target heart rates are using percent of Heart Rate Reserve, not max heart rate. HRR percent will be a bit higher for the same output, don't use HRR percent targets against your max heart rate.)

[wryly coyote]

Thank you both, I will take this to heart and check out the video!

[nates]

Is there a practical limit for easy days for noobs? I did 70% for an hour for three days. Today I couldve probably done it but i was definitely not feeling it. I'm thinking every other day for another week or two.

[Dangerscouse]

Is there a practical limit for easy days for noobs? I did 70% for an hour for three days. Today I couldve probably done it but i was definitely not feeling it. I'm thinking every other day for another week or two.

It's very subjective, but I'd assume that for a newbie you'll need 3 or 4 days rest to make sure you can adapt properly.

One of the main issues is the mental side of rowing. You'll not have started to understand the difference between laziness and the need to recover, and on the other hand your ego can sometimes keep pushing you on when you need to rest. As you get more experienced you'll get better at just knowing what to do, although it's not infallible and you will make keep making mistakes.

[Rick]

Hi everybody!

I started rowing a few weeks back - I'm 48 and hit 280 ln this summer so started eating better and less to get down to about 260 and now started to exercise again. I used to row at the gym and its definitely been a lot more challenging as my cardio is not what is used to be.

I’ve just completed my first year, after starting off with a similar “need to get healthier” scenario. It’s important, in my opinion, to keep “get healthier” as a focus, emphasized regularly to keep it front and center. Everything else fell into place once I funneled my effort and drive into getting healthier rather than losing weight, exercising more, dieting, or any of the other slew of what are, essentially, short range plans. I see you say your goal is to get healthier and stronger. Let’s stay with that.

Looking for advice on how to best use the rower. I've read that some say to only row 3 times a week to avoid overtraining - is that true? Also, what other exercises should i include? Weight training a good balance to rowing on off days? My goal is to be healthier and stronger.

I’m not an expert or instructor, but I have had some training and use education on rowers through Texas DPS. From what I was taught, and what has been borne out in my own experience, a training plan the yon sustain consistently and expand when appropriate is the best. But before you do anything, get your rowing form in order!!! The longer you row with poor form, the harder it will be to break those bad habits, and the more you’re exposing yourself to injury. I strongly suggest Shane Farmer’s Dark Horse Rowing channel on YouTube for learning form. Find his channel and look for some 20 or 30 minute beginner videos. Trust me, you can do those “beginner” videos for months and still be sweating up a storm! Once your form is good, he has a ton of other workout options for you.

I'm tall and noticed that after a while i get some lower back pain rowing - is that from poor form as I tire or something else?

I've been using Asensai and watching videos on Youtube with ergdata. Any tips or advice much appreciated.

I’m betting the form videos from Shane will help your discomfort, but be sure to check with your doctor for serious issues. Your body is telling you something with pain, so it’s best not to ignore it.

As I said elsewhere, steady wins the race. We don’t get in poor health or overweight in a month or two, nor will we be back to ideal health quickly. It’s a cumulative thing in either direction. Do more good than bad… the more good, the better. But make your goal a lifetime one, something you don’t finish until you’re gone. That kind of perspective will keep you going. Best of luck!

[wryly coyote]

Hi everybody!

I started rowing a few weeks back - I'm 48 and hit 280 ln this summer so started eating better and less to get down to about 260 and now started to exercise again. I used to row at the gym and its definitely been a lot more challenging as my cardio is not what is used to be.

I’ve just completed my first year, after starting off with a similar “need to get healthier” scenario. It’s important, in my opinion, to keep “get healthier” as a focus, emphasized regularly to keep it front and center. Everything else fell into place once I funneled my effort and drive into getting healthier rather than losing weight, exercising more, dieting, or any of the other slew of what are, essentially, short range plans. I see you say your goal is to get healthier and stronger. Let’s stay with that.

Looking for advice on how to best use the rower. I've read that some say to only row 3 times a week to avoid overtraining - is that true? Also, what other exercises should i include? Weight training a good balance to rowing on off days? My goal is to be healthier and stronger.

I’m not an expert or instructor, but I have had some training and use education on rowers through Texas DPS. From what I was taught, and what has been borne out in my own experience, a training plan the yon sustain consistently and expand when appropriate is the best. But before you do anything, get your rowing form in order!!! The longer you row with poor form, the harder it will be to break those bad habits, and the more you’re exposing yourself to injury. I strongly suggest Shane Farmer’s Dark Horse Rowing channel on YouTube for learning form. Find his channel and look for some 20 or 30 minute beginner videos. Trust me, you can do those “beginner” videos for months and still be sweating up a storm! Once your form is good, he has a ton of other workout options for you.

I'm tall and noticed that after a while i get some lower back pain rowing - is that from poor form as I tire or something else?

I've been using Asensai and watching videos on Youtube with ergdata. Any tips or advice much appreciated.

I’m betting the form videos from Shane will help your discomfort, but be sure to check with your doctor for serious issues. Your body is telling you something with pain, so it’s best not to ignore it.

As I said elsewhere, steady wins the race. We don’t get in poor health or overweight in a month or two, nor will we be back to ideal health quickly. It’s a cumulative thing in either direction. Do more good than bad… the more good, the better. But make your goal a lifetime one, something you don’t finish until you’re gone. That kind of perspective will keep you going. Best of luck!

Thanks Rick! I have less back pain then before - a few things is that I am more conscious of using my stomach muscles when I row back. My back is still a bit stiff after rowing for 30 minutes but I believe that has more to do with me having tight hamstrings and other muscles so been mixing in stretching and that seems to help.

[Dangerscouse]

Thanks Rick! I have less back pain then before - a few things is that I am more conscious of using my stomach muscles when I row back. My back is still a bit stiff after rowing for 30 minutes but I believe that has more to do with me having tight hamstrings and other muscles so been mixing in stretching and that seems to help.

A bad back can all too often be due to weak glutes, weak core, tight hamstrings and any combination of these. If you've got a sedentary job, and/or drive a lot you'll definitely benefit from stretching and strengthening these areas.

You'll also have a lot of tendons and ligaments that are getting used, that probably haven't had to do very much until now. Good to hear that your back is feeling better

[mict450]

Back pain....ah, yes! Manifold reasons as to cause.

Assuming it's not causing neurological symptoms, poor technique would be the number one reason.

Pick drill & reverse pick drill to hone your technique. Use a mirror to monitor your form. As a newbie, you maybe hauling anchor & prematurely opening your back. Rowing is predominantly a lower body exercise.

[MiddleAgeCRISIS]

Hi well done!

I started doing 20km a day in covid and got up to 8500km until I hit a problem.

The learns for me were

1) low intensity rowing does not burn stress. Physically you do have to chuck in a more intense work out periodically
2) no strap rowing is good for the core.
3) I neglected stretches which caused problems and impacted my performance. My muscles felt shiny and glass like
4) my exercise regime neglected my sartorius muscle which means my knee cap doesn't track where it should do.
5) I row on a low drag and accelerate through the stroke. This helped my lower back adapt.
6) I would always do a back stretch before rowing.
7) glutes and glute flexibility did suffer and I had to work hard to sort as it impacted my lower back stretch.
8) low intensity rowing did reduce my heart beat by 13 bpm at resting and I'm splitting at 2.30 for 120 bpm. All splits I do have a reduced heart rate.

It's superb exercise but make sure you stretch, row with low drag and keep your leg muscles balanced.

Cheers

Robert