Indoor Rowing Australia

Indoor rowing is a full-body, low-impact exercise that offers numerous physical and mental benefits. It involves rowing on a machine called an ergometer, which simulates the motion of rowing on water. Indoor rowing is suitable for people of all ages, abilities, and fitness levels, and can be done in a variety of settings, including at home, in the gym, or at a rowing club. Whether you're looking to improve your cardiovascular health, build strength and endurance, or simply enjoy a fun and challenging workout, indoor rowing is a great option to consider.

The Basics of the Rowing Stroke

Rowing stroke consists of the drive (work portion) and recovery (rest portion). Recovery movements are the reverse of the drive and should be blended smoothly.

Catch position | arms straight, head neutral, level shoulders, forward lean, vertical shins.
Drive | press legs, swing back, add arm pull, keep hands straight and shoulders relaxed
Finish: lean back slightly, support with core, extend legs, hold handle lightly below ribs, keep shoulders and wrists relaxed and flat.
Recovery | extend arms, lean forward from hips, allow knees to bend, slide seat forward gradually on the monorail, and return to catch position with relaxed shoulders and vertical shins.

Breathing rhythm can affect a workout and can be coordinated with stroke through practice.

Interest in trying indoor rowing?

Join an indoor rowing club.

Rowing clubs provide a supportive and social environment where you can learn proper technique, improve your fitness, and connect with like-minded individuals. Indoor rowing clubs often have access to top-quality equipment and experienced coaches who can help you achieve your fitness goals. You'll also have the opportunity to participate in group workouts and events, which can be a fun and motivating way to stay on track with your fitness journey.

If you reside in New South Wales, you can join the Newcastle Rowing Club's Indoor Rowing program
Residents of Queensland can join the Sunshine Coast Indoor Rowing Club, which offers membership options, and weekly training days, and hosts various events.
To find a rowing club near you, head to our community page which provides contact details and directions. For more information on rowing in your state or territory, including location and cost, please contact the relevant state contact listed below.

Owning an indoor rowing machine

If you prefer to exercise in the comfort of your own home, you can purchase an indoor rowing machine. Owning your indoor rowing machine allows you to workout whenever you want, without having to leave your house. With regular use, you can improve your fitness levels and achieve your fitness goals in the privacy of your own home.Joining a gym

Joining a gym that has indoor rowing machines available for use. Many gyms now offer indoor rowing classes or have individual rowing machines available for members to use at their own pace. By joining a gym, you'll have access to a range of fitness equipment and professional trainers who can help you get the most out of your workouts.

Whether you choose to join an indoor rowing club, purchase your indoor rowing machine, or join a gym, indoor rowing is a great way to improve your overall fitness and health. So why not take advantage of these opportunities and start rowing today?

Schools Indoor Rowing

RIGGERS Rowing Programs is a partnership between Rowing Australia and Sport Australia (SA) to deliver Sporting Schools, an Australian Government initiative to encourage more children to participate in sports. With the extension of Sporting Schools until the end of 2024, primary and secondary schools are eligible to apply for funding to conduct sports activities before, during, or after school.

Rowing Australia's Riggers programs offer students aged 7-13 the chance to experience the fun of rowing in a safe and healthy environment while developing team-building skills, leadership, and cooperation. The Riggers Indoor Rowing Program is an innovative youth engagement program that introduces primary school students in Years 3 to 6 and secondary students in Years 7 and 8 to the sport of rowing using quality Indoor Rowing machines with fun activity cards to follow and progress through.

The program consists of 4 x 45-minute sessions that help students learn how to row by having fun and playing games while keeping participants engaged and safe. Each session progresses into the next, and the program can be adapted to the needs, abilities, and progress of the group. The program can be delivered by existing qualified coaches or by teachers who complete Rowing Australia's online accreditation course.

Watch the video below to learn more about the Riggers Indoor Rowing Program.