Using A Rowing Machine For Muscle Gains?

Someone who is concerned about gaining muscle from the row machine or running should consider what is required to build muscle…resistance, and intensity!  There are two types of running: Distance Running, and Sprinting.  So really what we’re comparing here is: Distance Running, Sprinting, and The Rowing Machine for best muscle gains.  Let’s get going!

Distance Running

While this is a physically demanding sport, it is a relatively low intensity one.  Essentially what this means is that your heart rate should be pretty constant for the duration of the run.  Between this and the fact that there really isn’t much resistance involved, developing muscle wouldn’t be advantageous for your body.  From a bio-mechanics perspective, it would be inefficient to have large leg muscles if you were a distance runner.  As a matter of fact, it would be inefficient to have large muscles anywhere on your body.  Large muscles with running means more energy required to move.  This is why all distance runners tend to have the same body shape…lean. 

Sprinting

However, if you looked at a sprinter you’d see a different body shape entirely.  These athletes will be more muscular.  Why?  Look at the nature of the sport.  While a distance runner may need energy to last 3 miles, 13 miles, 26 miles or more, a sprinter only needs energy for 25 meters, 100 meters, up to 400 meters.  Also, in a given event the sprinter is expending nearly as much energy as the distance runner.  So, in order to reach maximum speed during this short distance requires a lot of mechanical energy (This Means muscles).  So this is why a sprinter will have a muscular physique.  You can also increase the resistance during sprinting by running up hill, for extra gains!

The Rowing Machine

Now here’s a machine that can be used as a low intensity piece of equipment for covering “long distances” (digitally), but it could also be used to cover “short distances” very much like a sprinting event.  You can also increase the resistance on the machine which will increase the intensity too, for added muscle gains!  Now, these machines can cost $2,000+ so availability may be limited.

Based on all of this information here is our hierarchy when it comes to cardio for muscle gains:

SPRINTING > THE ROWING MACHINE > DISTANCE RUNNING

Since most gyms these days have treadmills and rowing machines you can experiment for yourself.  Choose a cardio style, experiment with it, and try another one.  Like with any advice we give on this website, when you are starting something new it will take two weeks of a consistent effort before you start to notice any changes, and it will take 30 days of consistent effort for you to make it a habit.  Good luck and enjoy the ride!

SPRINTING > THE ROWING MACHINE > DISTANCE RUNNING