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Why Rowing Feels SO HARD (Even When You're Fit)

Just Row with Austin

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If you can run, cycle, or do intense cardio workouts but still feel completely exhausted after just a few minutes on the rowing machine, you are NOT out of shape.

In this video, I break down why rowing feels so hard, why rowing fitness is different from traditional cardio, and how rowing challenges your body, brain, muscles, breathing, and coordination all at the same time.

I cover:

why rowing feels harder than running
rowing machine beginner struggles
rowing physiology explained
why the rower is exhausting
rowing technique efficiency
rowing stroke sequencing
rowing breathing technique
low stroke rate rowing
rowing power endurance
aerobic vs anaerobic rowing
why fit people struggle with rowing

You’ll also learn:

how rowing uses 85% of the body’s muscles
why rowing spikes heart rate quickly
how poor technique wastes energy
why rowing requires coordination and skill
how to improve rowing efficiency
why rowing workouts feel brutal
how to make rowing feel easier

This video is perfect for:

beginner rowers
runners transitioning to rowing
CrossFit athletes
Hyrox athletes
Orangetheory members
endurance athletes
people wanting low-impact cardio
anyone struggling with rowing workouts

#rowing #rowingmachine #rowingform

20 Comments

@just_row Creator 7 months ago Pinned

Make rowing feel EPIC and NOT HORRIBLE using hundreds of follow-along workouts + new workouts with me every month over on the Just Row App: https://trainingtall.thrivecart.com/just-row-subscription/

@ancestrialeuropeanreclamation 8 months ago

Thank you for the excellent instruction, at 63 I started rowing again Nov 2025. Just before getting the rowing machine I was searching for someone that could explain the correct way of rowing. You are a gem, you explain and demonstrate everything so well. When I started I reviewed your videos again and again. I believe because I have such a good teacher (you) I've had no injuries and got the technique down pat. And I love your sense of humor. Keep on making these videos, you are helping so many of us and we really appreciate it.

@LiquidTurbo 8 months ago

Video idea/request. Rowing tips with people with long torso and short legs, vs short torso and long legs

@jerryayres5744 2 months ago

In my 40’s I was running marathons in the low 2:50’s and a 10K in the 35:00’s. Over the years and accumulated injuries i finally had to give up running completely at the age of 73. I bought a C2 rower that year and never looked back as much as I missed being able to run. I can absolutely hammer a workout on the rower when the spirit is willing and not worry about overuse injuries. I’m now 77 and have an 8:53 2K and a 22:36 5K. Love having a way to push my limits now that I can’t run. Love my rower. SkiErg is next in the budget

@skootles1 7 months ago

At 66, I wanted a tool to improve my fitness level and cardio in a low impact way. The rower is the best machine for this. Your tips about technique are helping me improve my form to improve the cardio benefit and prevent injury. Thanks, 5 star video. ⭐⭐⭐⭐⭐

@jonwilson8178 1 month ago

Could run sub 17 min 5km, had disc removed and kept getting injured running. Struggled to get under 20min 5km.
Bought concept 2, completely addicted. It's pure hell but I love it and no injuries!
Great content !

@Quackamagooska 8 months ago (edited)

Austin, the problem with how great you are at doing these videos is that when I go to my gym I desperately want to correct the form of everyone on a rower.
I won't but, internally, I'm screaming
Lean back then pull
Slow down!
Push, lean, pull, then chill.

@tvs3038 1 month ago

About 15 years ago i ran on a treadmill for a while, then switched to running in the park. It felt like i was running for the first time again and had no endurance. Crazy how our body is trained in such specific ways.
So glad i discovered rowing after being inactive for a few years, just started yesterday and it feels amazing! Your videos help a lot

@MoralistaDefinitivo 8 months ago

The clips of you rowing inefficiently are pure gold lmao

@dorningarts 1 month ago

I have been following you for a few weeks,. Since learning from you the proper form, I have found it to be so much harder vs my wrong form. Thanks for the excellent instruction , and wasting me in the gym:)

@Jjwitybc 8 months ago

I just started row for about 1 week I won’t lie to yall it’s not joke! I did 5 minutes and died! Rest for 1 minute! Then another 5! I was crying at the end!

@pommieMJ 8 months ago

I’ve been rowing for 6 and a half years and I still got some great advice and information from this video. Never stop learning in the pursuit of the perfect stroke 😅. Thanks heaps Austin! sage advice for novices and veterans of rowing.

@auston_raine7 4 months ago

Bro answered every question about rowing I’ve ever had, and a few I hadn’t thought of

@alaincollin7513 8 months ago

Hi Austin,
Just wanted to thank you for all your excellent videos! I started rowing a couple of months ago and I’m so grateful that I stumbled upon your channel right at the beginning. It helped me start immediately with the right technique.
Thank you so much! 🙏
Alain

@ian-mucarruthers441 8 months ago

Thanks fantastically useful. I have a 'big old gut' in the way, but getting smaller every day, largely through rowing. 😊

@philhayes8008 7 months ago

I just started rowing 3 weeks ago. Am 68 and am already seeing much improvement in my weight loss management. Thanks!

@TheForeverchanges 2 months ago (edited)

This is one of the most comprehensive rowing videos out there. At 69 I am resuming rowing and yes, it is hard work. There is a lot of satisfaction when the movement comes together and suddenly your numbers, 500 meter avg. or whatever you are watching, drop as efficiency climbs. The key for me is has been timing the leg drive, forward lean at one o'clock and a few other details. I struggle with an achy sitting bone area/butt after twenty minutes. I'll try more facia rolling per your recommendation. Thank you!

@bleckgilbert7875 7 months ago

Ello just , j’ai 73 ans 3 fois par semaine 35 , 45 mn la séance entre 7000 et 8000m a 19/22 coups je pèse 69 pour 170 de haut . J’ai rame de 1968 à aujourd’hui, je suis d’accord avec toi merci

@juicybacon12 8 months ago

Great video brother. Former runner and full time erg’er now! Haha. Love how beautifully sadistic the machine can be. Working towards a sub 6:40 2k and loved the end of this vid where you showed some stretching and roller tips

@officialhavre 8 months ago

Love your videos. I've started looking into rowing as a complement to running. I don't like the gym and want something that can work the whole body and improve mobility in hips. Rowing seems like an excellent choice. Also the rythmic nature of it seems beneficial for the mental health as it taps into common mindfulness practices.