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Why Rowing Might Be the Best Exercise for Longevity

Just Row with Austin

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Most fitness advice focuses on short-term goals like fat loss, PRs, and intense workouts — but what if your goal was to stay strong, healthy, and active for the next 10, 20, or 30 years?

In this video, I explain why rowing is one of the best exercises for longevity, cardiovascular health, joint-friendly fitness, and sustainable long-term training — IF you use it correctly.

I cover:

rowing for longevity
anti-aging fitness principles
low-impact cardio training
VO2 max and longevity
sustainable fitness training
how to avoid rowing injuries
aerobic base training
rowing technique for longevity
strength training for healthy aging
recovery and deload weeks
how to train smarter long term

You’ll also learn:

why most people burn out from exercise
why rowing is excellent for joint health
how rowing supports cardiovascular fitness
why VO2 max matters for longevity
how to balance intensity and recovery
why consistency matters more than PRs

This video is perfect for:

beginner rowers
adults over 40
endurance athletes
people looking for low-impact cardio
healthy aging and longevity enthusiasts
anyone wanting sustainable long-term fitness

#rowing #rowingmachine #rowingform

20 Comments

@just_row Creator 7 months ago Pinned

Row with me for decades to come with hundreds of follow-along workouts + new workouts every month over on the Just Row App: https://trainingtall.thrivecart.com/just-row-subscription/

@04Serena 8 months ago

I’m 75 right now 🙂 I was a consistent runner for 40 years, tore a knee in an accident in 2016, and transitioned to cycling and rowing. I generally bike 2-3 days/week (25 to 40+ miles), row 2 days (30 to 40 minute steady row), and do a long hike one day. Being a fit old lady is pretty wonderful! I’ll admit to having fallen off of weight training during covid -- need to get back to that.

@glenharris8777 1 month ago (edited)

I am 73 year old male. Started rowing less than 2 months now. Row about 4-5 days weekly...when I started I could barely do 5 minutes and was drenched with sweat. Machine set at 1. Now I just got to 20 minutes today and machine was between 3-4. I focus on form during the whole workout and sweat some but now I am not exhausted when I got to 20 minutes...all thanks to your videos Austin...I focused on my form and helped me to not overdo it when I first began. Now I made it through the 20 minutes and love it. Something I can do as I age to help my whole body. Thank you...😊

@johnkilcullen1051 3 months ago

It's much more fun doing it on water. Even getting in and out of a boat is good for an older person's sense of balance.

@aljappbert 1 month ago

The Jim Carrey of Rowing. Love it!

@tamasvenczel9477 3 months ago

Rowing, swimming and mobility/yoga. Longevity 😀

@samjohnson9548 8 months ago

As a 7 million meter rower I can confirm that joining Austin’s Just Row family is worth every penny. Not only are the members incredibly positive and supportive but Austin’s personal availability and coaching turned this 58 YO into a real rower, not just a rower owner. Just row. Believe me.

@seebradrun 8 months ago

This is EXACTLY how I want to row. I have been watching your entire YouTube as I wait for my rowing machine to arrive!

@msbeaverhausen7226 8 months ago

You have NO IDEA how much I needed to watch this video! I spend far too much time comparing my split to others and trying to give every workout 100% to get the best time that I can. Thank you so much for posting this❤❤

@Beto_016 2 months ago

The best coach of all time! I love your videos, especially Ace Ventura: Rowing Detective! Total Jim Carrey vibes, bro! 😂🚣‍♂️

@markpayne5451 8 months ago

I recently completed in the Sr. World games- there were several in the 85-89 age group competingbin the rowing events. Made my 66 seem like a spring chicken!

@hank4787 8 months ago

I bought a C2 and started rowing for the first time 2 months ago. Tracked every workout on graph paper using all the info, total meters, watts, pace etc. including heart zones from ERGDATA app. Took it easy at first and eased into it but found myself trying to beat yesterdays record until I got totally burned out. Longevity is the key, just listen to your body because the best benefit comes from years of just reasonable rowing.....

@anthonywilliamson7323 1 month ago

Just found your channel Austin , I’ve been rowing for six years with a budget machine now just bought a concept 2 , your tuition is amazing.

@newbeginnings6747 8 months ago

Hope to kick ass until I am dead, thanks to you.

@L_McKnUltra 4 months ago (edited)

My dad just turned 90 and still rows

@nikkibray5301 5 months ago

So glad I found your videos. I’ve just bought a concept 2 rower for a change from cycling and indoor turbo. Loving it so far. I’m 61 yrs old. Also just getting back into regular strength training. Great advice

@matthewowen4219 7 months ago

great advice on having breaks from real hard workouts i started resistance training in 1967 age 12 throuhout the years i varied my intensity at 70 now i still love all my training weights machines excellent video

@Safeway_Sage 8 months ago

I love this message. After spending 5 years chasing PRs, this is what I need to hear.

@cenksenay3114 6 months ago

Every word and every minute of this video is gold 👊 This is what I have been telling all of my clients for years.

@anitaverheul7653 8 months ago

I've been rowing for 47 years and I would say not enough people take heed of your message . Because rowers are loaded mostly during the eccentric phase and the low impact nature of the sport allows many people to train at intensity levels that would cause pain or extreme discomfort in other sports; rowers can set themselves up for chronic pain. Rowers typically produce a fraction of the lactic acid of a swimmer or MMA fighter. A good portion of runners will experience shin splints from the pounding of planting of ones feet into the ground. Without experiencing these early warning signals that athletes in other sports experience, rowers like frogs in a boiling pot will start experiencing very low level repetitive stress. If left unintended to the stress slowly but incrementally increases until if they are lucky will experience chronic piriformis syndrome which leads to chronic low back pack pain. If they are unlucky they get bulging and damaged discs in their spine. Of course all this can easily be prevented or reversed if one takes an approach to training like the one you mention.