Row Your Way to Stronger Bones: Debunking the Myth of Non-Weight Bearing Rowing

AvatarByJeff Duncan Exercise

When it comes to physical fitness and exercise, there are countless options to choose from. However, not all exercises have the same impact on the body. Some may focus on cardiovascular health, while others target strength and endurance. One exercise that often sparks debate is rowing. While some argue that it is a fantastic workout, others question whether it truly qualifies as a weight bearing exercise. In this article, we will delve into this topic and explore the question: Is rowing a weight bearing exercise? So grab your oar and let’s get started!

What is weight-bearing exercise?

Weight-bearing exercise is any physical activity that involves bearing the weight of your own body or an external load. This type of exercise puts stress on your bones, muscles, and joints, which helps to maintain their strength and overall health. Examples of weight-bearing exercises include running, lifting weights, hiking, and dancing.

When you participate in a weight-bearing exercise, gravity acts as resistance against your body or an external load. Your bones are then forced to work harder to support the added weight and assist in movement. This stress placed on the bones triggers them to grow stronger and denser.

Not only do weight-bearing exercises improve bone health, but they also have numerous other benefits for overall health and fitness. These types of exercises improve cardiovascular endurance, muscular strength and endurance, balance, and coordination. They also help to burn calories and can aid in maintaining a healthy body weight.

Is rowing a weight-bearing exercise?

Yes, rowing is considered a weight-bearing exercise because it requires you to bear the weight of your own body against the resistance of the water. Rowing involves pushing against the foot pedals while pulling back on the handlebar with your arms and back muscles. This motion puts stress on your bones and muscles, making it an effective weight-bearing exercise.

Unlike some other forms of cardio exercises like swimming or cycling which are non-weight bearing because they have little to no impact on your bones or joints, rowing involves both resistance from water and bodyweight effort. This dual resistance makes it a highly beneficial form of exercise for building bone strength while also increasing muscle mass.

The benefits of rowing as a weight-bearing exercise

As a form of weight-bearing exercise, rowing has numerous benefits for overall health:

1. Builds strong bones: Regular participation in rowing can help prevent osteoporosis by increasing bone density and strengthening bones.

2. Increases muscle mass: Rowing involves the use of multiple muscles, including the legs, back, arms, and core, leading to improved muscle strength and even distribution of muscle mass.

3. Improves cardiovascular health: The combination of resistance from the water and bodyweight effort in rowing is an excellent form of cardiovascular exercise. It can improve heart health and decrease the risk of heart disease.

4. Low impact: While still being a weight-bearing exercise, rowing has little impact on your joints compared to other activities like running. This makes it a suitable option for those with joint pain or injuries.

5. Burns calories: Rowing is a full-body workout that engages multiple muscle groups at once, making it an effective calorie-burning exercise. On average, rowing can burn up to 600 calories per hour.

Tips for incorporating rowing as a weight-bearing exercise

If you are looking to incorporate rowing into your fitness routine as a weight-bearing exercise, here are some tips to keep in mind:

1. Start slow: If you are new to rowing, start with shorter sessions of 10-15 minutes and gradually increase the duration over time.

2. Proper form is key: To get the most out of your rowing session and avoid injury, make sure you are using proper form. Keep your back straight, engage your core muscles, and push off with your legs first before pulling back with your arms.

3. Mix it up: Vary your rowing workouts by changing the intensity or duration or incorporating different types of rowing machines such as air resistance or water resistance machines.

4. Listen to your body: If you experience any pain or discomfort while rowing, stop immediately and consult a doctor if necessary.

5. Stay consistent: Like any form of exercise, consistency is vital for optimal results. Aim for at least two to three sessions of rowing per week.

Rowing is a highly beneficial weight-bearing exercise that can effectively improve bone health, increase muscle mass, and improve overall fitness levels. As with any exercise, it is essential to start slow, use proper form, and stay consistent for maximum benefits. Incorporating rowing into your fitness routine can be a great way to diversify your workouts while also improving your overall health.

What is a Weight Bearing Exercise?

Weight bearing exercises, also known as weight-bearing or weight-loaded exercises, are physical activities in which your body supports its weight against gravity. These types of exercises may include walking, running, hiking, dancing, and sports like basketball and tennis.

During weight bearing exercises, the muscles and bones are working together to resist gravity and support the body’s weight. This helps to strengthen bones, improve muscle strength and coordination, and increase balance and stability. These types of exercises are especially important for building strong bones and preventing osteoporosis.

While many people associate weight bearing exercises with activities that involve lifting weights or using equipment like dumbbells or resistance bands, there are also non-equipment options such as bodyweight exercises that can still provide significant benefits.

Is Rowing Considered a Weight Bearing Exercise?

In short, no. Rowing is not considered a weight bearing exercise as it does not involve supporting your own weight against gravity. Instead, rowing is a non-weight bearing exercise that uses resistance from water or air to mimic the motion of rowing a boat.

However, this does not mean that rowing does not offer any benefits for your bones and muscles. Just because an exercise is not considered ‘weight-bearing’ does not mean it cannot help with bone density or muscle strength. In fact, rowing offers a unique combination of cardiovascular and muscular benefits that make it a valuable addition to any workout routine.

The Benefits of Rowing

Rowing is an excellent form of low-impact exercise that can be enjoyed by people of all ages and fitness levels. Here are just some of the many benefits you can expect from incorporating rowing into your routine:

1) Low-Impact: Unlike high-impact activities like running or jumping rope, rowing puts minimal stress on your joints. This makes it a great option for those with injuries or joint pain.

2) Full-Body Workout: Rowing engages multiple muscle groups at once, including your arms, shoulders, back, core, and legs. This makes it an efficient way to work all major muscle groups in one exercise.

3) Cardiovascular Health: Rowing is a great form of aerobic exercise that can improve your overall cardiovascular health. Research has shown that rowing can increase heart strength and lung capacity, leading to improved endurance and stamina.

4) Strength Training: While rowing is often associated with cardio, it also provides an excellent strength-training workout. As you pull the oars towards you, you are using your muscles to generate power and build strength.

5) Low Injury Risk: Because rowing is low-impact and uses smooth movements instead of sudden impacts, the risk of injury is minimal compared to other activities like running or weight lifting.

The Relationship Between Rowing and Weight Bearing Exercise

While rowing itself may not be considered a weight bearing exercise, incorporating rowing into your workout routine can help improve bone density by promoting muscle strength. This is because muscles are attached to bones via tendons, and when muscles are activated through resistance exercises like rowing, they pull on the tendons and stimulate the bones to become stronger.

Moreover, there are ways to make rowing more of a ‘weight bearing’ activity. For example, exercising on a rower with higher resistance settings or incorporating bodyweight exercises such as squats in between rows can add some weight bearing elements to your workout.

In conclusion, while rowing may not be classified as a ‘weight-bearing’ exercise due to its lack of gravity-resisting actions, it still offers numerous benefits for both your bones and muscles. From providing a full-body workout to improving cardiovascular health and reducing injury risk, adding rowing into your exercise routine is a great way to improve overall fitness and health. Plus, with the added benefit of toning muscles and improving bone density through muscle strengthening, rowing can be a valuable addition to any weight-bearing exercises in your workout routine.

1) Is rowing a weight bearing exercise?
Yes, rowing is considered a weight bearing exercise as it requires the body to support its own weight while pushing and pulling against the resistance of the machine.

2) What muscles does rowing work?
Rowing predominantly works the muscles in the upper and lower back, arms, shoulders, and core. It also engages the glutes, hamstrings, and quads.

3) Can rowing help with weight loss?
Yes, rowing is an effective form of cardiovascular exercise that can aid in weight loss when combined with a healthy diet. It can burn anywhere from 300-800 calories per hour depending on intensity.

4) Is rowing a low impact exercise?
Yes, rowing is considered a low impact exercise as it puts less stress on the joints compared to other forms of cardio like running or cycling. This makes it a great option for those with joint pain or injuries.

5) Can rowing help improve posture?
Yes, rowing can help improve posture by strengthening the muscles in the back responsible for maintaining proper alignment. It can also counteract the negative effects of sitting for prolonged periods of time.

6) How often should I include rowing in my exercise routine?
This will vary depending on your fitness goals and current fitness level. However, most experts recommend including rowing 2-3 times a week for best results. Remember to also incorporate rest days into your routine for proper recovery.

In conclusion, the question of whether rowing is a weight bearing exercise can be answered with a resounding yes. Through examining the definition and characteristics of weight bearing exercises, analyzing the movements and mechanics of rowing, and considering the potential benefits and drawbacks of this form of exercise, it is clear that rowing falls under the category of weight bearing exercises.

Rowing engages multiple muscle groups and puts stress on the bones, making it an effective form of resistance training for building and maintaining bone density. It also provides cardiovascular benefits and can be low-impact on joints, making it suitable for individuals with certain physical limitations. However, proper technique and training are crucial to avoid injury.

Ultimately, incorporating rowing into one’s fitness routine can offer numerous benefits for overall health and wellness. Whether it is done on a traditional rowing machine or out on the water, this full-body exercise challenges both strength and endurance while also providing a low-impact option for those who may not be able to engage in high-impact activities.

It is important to note that although rowing is a weight bearing exercise, it should not necessarily replace other forms of resistance training such as weightlifting. Combining different types of exercises can provide a well-rounded fitness regimen and help prevent muscle imbalances. Additionally,

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.