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There’s never a bad time to be focused on fitness gains and evaluating if what you’re working toward is serving you. But what’s also true is that you don’t have to be chasing big goals all the time—in fact, it’s unsustainable for your mind and body.
Olympic gold medalist, pro soccer player, and a forward for Angel City FC
Just look at professional athletes, arguably the fittest humans in the world, who take several months of offseason every year to reset and recover. For Sydney Leroux, this offseason serves as a much-needed break for her mind and body to recover from intense competition the rest of the year.
“You can’t go 24/7; your body needs rest.” —Sydney Leroux
For many of us, taking a break is easier said than done, though, especially if you’re trying to strike the balance of maintaining your fitness while allowing for enough recovery between workouts. Leroux, who is an Olympic gold medalist, a forward for Angel City FC, and a mom of two, has the offseason down to a science after 10 years in the NWSL—and her tips for staying motivated and healthy during her time off aren’t just for elite athletes.
Sydney Leroux’s 4 tips for offseason recovery
1. Create a routine
Let’s say you’re a runner who is often training for races. Taking an offseason—and suddenly not having a training plan that dictates your schedule—can throw your routine out of whack and make you feel untethered.
But just because you aren’t working toward a big goal doesn’t mean you don’t have a routine. In fact, Leroux says having one is key to keeping her focused during her offseason.
For her, this looks like alone time and coffee before her kids wake up, a smoothie for breakfast, taking the kids to school, a training session, a filling lunch, a lifting session, a protein shake (she’s a spokesperson for Optimum Nutrition and swears by the Double Rich Chocolate flavor), picking up the kids, then family dinner. (If training and lifting almost every day doesn’t sound like much of an offseason, just know that Leroux swears it’s a much lighter schedule than during her regular season.)
2. Aim for consistency, not perfection
Finding balance in an offseason period can be challenging: Are you doing too much, or not enough? How do you make time for rest and recovery when there are so many other obligations (work, family, social life) that don’t disappear when you take a break from chasing fitness goals?
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“The most important thing to understand is that there’s no perfect balance and you just do the best you can,” says Leroux. Stressing yourself out about it negates the whole idea of taking an offseason, so focus on being consistent, she says, rather than whether you’re doing it exactly right. “When I’m consistent, I’m more motivated,” she says.
3. Set small, process-oriented goals
A fitness offseason is a time to give yourself a break from those big, results-oriented goals that drive you at other times of the year, whether that’s running a marathon PR, lifting heavier weights, or, in Leroux’s case, winning games and championships.
But you can still structure your time around smaller, process-oriented goals. Leroux’s, for instance, is getting enough protein every day to aid in her recovery, which usually looks like one of her go-to chocolate protein shakes after workouts.
If you’re a runner taking an offseason to prioritize recovery, a process goal could look as simple as going to a yoga or Pilates class twice a week to cross-train. Into weight-lifting and can feel your body asking for a break? Set a process goal like Leroux’s that’s focused on daily recovery, like staying hydrated or getting enough sleep.
4. Embrace the power of rest
If you’re someone who struggles to truly relax, it can be difficult to embrace resting for the sake of resting. So reframe it, suggests Leroux, as a necessary step to achieving your goals.
“When you want something or you’re working toward something, it can be hard to listen to your body,” she says. “But you can’t go 24/7; your body needs rest. Think of it as a reset—don’t think of it as stopping, think of it as giving yourself a break so you can come back stronger.”
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Treadmills and bikes get a lot of love when it comes to cardio equipment. Rowing machines? They tend to keep a lower profile. Which is unfortunate when you consider a rowing machine engages nearly 86 percent of your muscles in a single stroke, making it one of the best full-body workouts.
Meghan Musnicki is an Olympic rower and personal trainer.
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Unlike high-impact exercises like running, rowing is low-impact yet high-intensity, strengthening while simultaneously keeping stress off your joints. “Rowing on the erg, just like on the water, uses a significant number of your largest muscles, with your core, legs and glutes doing a lot of work,” says Laura Simon, two-time Olympic hopeful and director of women’s rowing at Norcal Crew. “It’s truly a mainframe workout that uses all of the muscles that support your spine and strengthen your core,” she adds. “The arms contribute, but are more used as a follow-though–like a golf swing or swimming stroke.”
Oh and did we mention, it delivers a killer cardio session, boosting endurance and torching calories in minimal time? Yeah, there are a ton of different ways to use a rowing machine to up your fitness game.
To find the best rowing machines, we enlisted gold medal-worthy help. While Olympic rowers compete on the water, they spend plenty of time on indoor rowing machines (or rowing ergometers).
“Over the course of the year, it averages out to a 60/40 split of outdoor to indoor rowing,” says Grace Luczak, an Olympic rower for Team USA. “Erging, or indoor rowing, is used as a tool to improve fitness—something to rely on when the weather goes south and temperatures slip to the single digits, and as a way to determine our individual fitness. It’s a tool to confirm our training plan is working or needs adjustment.”
Whether you’re an experienced rower looking to refine your technique or a beginner eager to reap the benefits, investing in a high-quality rowing machine can take your fitness routine to the next level. Below, we break down the best rowing machines according to our elite experts—so you can row strong, sweat smart, and train like a pro.
There’s a general consensus among Olympic rowers (and their coaches) that the Concept2 rowing machine is the best at-home rowing machine. It’s compact and easy to store, budget-friendly, and measures your progress with a fuss-free performance monitor. “It’s the gold standard for competitive rowing in terms of measuring times and speeds,” says Gevvie Stone, an Olympic rower for Team USA. “It’s a relatively affordable piece of workout equipment, it’s durable, takes up a small amount of space when upright, it’s relatively easy to transport, and it provides plenty of data on its monitor.”
Though this rowing machine may have been designed with CrossFitters in mind, the team’s goal was crystal clear: They wanted to go head-to-head with the Concept2. And folks, they accomplished that. Rogue is known for making wickedly tough and durable products, and the construction of this machine is no different. The brand is also known for thoughtful design features, and this machine is no different. The Echo Rower's quick-release foot straps are wider than other models and allow for fast transitions on and off the rower, making it ideal if you’re using your rower as a part of a circuit-style workout. Oh, and the large tires and foldability make it a dream for small spaces. It’s just an all-around solid choice.
Hydrow delivers an immersive experience that makes you feel like you’re on the water. “Workouts are filmed live from an actual rowing boat, so you’re watching your trainer row on a body of water while you work out,” says two-time Olympic gold medalist Meghan Musnicki. Aside from the touchscreen display and speakers that give you the view and sounds of the river, you also get a similar feel with its patented drag mechanism. (If the premier model is a little too steep—or too large—for you, check out the Hydrow Wave Rower: it’s 30 percent lighter and smaller, and comes in five colors.)
Luczak loves the feel of RowPerfect. The machine is unique in that both the seat and foot stretcher move, which mimics the feel of rowing on the water in a boat. It’s also said to be gentler on your body than static machines by reducing the force your lower back experiences with each stroke.
Musnicki also likes NordicTrack for its interactive workout experience. “Similar to a Peloton bike, you can pick your workout and your trainer and get in a great sweat.” This model has a 22-inch rotating touchscreen, 26 resistance levels, and manual air resistance, but there’s also less expensive options available, like the NordicTrack RW600 Rower ($899).
If you prefer the feel of water rowers, you can’t do better than the WaterRower. Designed in the ‘80s by US National team rower John Duke, this machine combines beautiful design with unique resistance to create a streamlined experience. Its WaterFlywheel design uses a specially-formed paddle, which cups the moving water and reduces slippage. The handcrafted workmanship makes it a beautiful machine to keep in your home–choose from one of two solid hardwood colors to best match your aesthetic.
Like the WaterRower, it’s a beautiful machine handmade from American cherry wood that you won’t have to worry about hiding out of sight (though you can fold down the screen and store it vertically if you need). The water flywheel never needs to be filled–which we love. But where it really shines is in the workouts themselves. The Ergatta rower offers gaming-inspired content that’s meant to make workouts way more fun and engaging with a 17-inch touchscreen.
The Sunny Health & Fitness Elite Smart Magnetic Water Rowing Machine is a strong contender at an outstanding value. Experienced rowers will value the smooth, consistent resistance (that mimics the feel of rowing on water), thanks to the magnetic and water hybrid resistance system. You get some nice bells and whistles–like a Bluetooth-enabled monitor that tracks time, distance, strokes per minute, and calories burned–combined with a compact footprint for smaller spaces.
Need something super affordable? The TOPIOM Water Rowing Machine is built with a water-based resistance system that delivers a smooth and consistent stroke. The ergonomic seat and adjustable footrests make it easy to sync to your size (but small FYI it does sit fairly low to the ground compared to some other more propped-up models). Now, don’t expect all the bells and whistles of pricier machines: To keep costs low, the machine comes with a basic monitor that lacks advanced features–and a certain degree of reliability. That being said, this rower is well-built and will get the job done, without breaking the bank.
Luczak’s strict requirements for at-home rowing machines include good durability, low noise output, smooth operation, reasonable price, and—more recently—connected fitness. Here are the factors to keep in mind when shopping.
1. Resistance Type
Rowing machines come with four main resistance types: water, air, magnetic, and hydraulic. Water and air rowers provide the most realistic rowing experience, while magnetic rowers offer quieter, adjustable resistance. Hydraulic rowers are compact and budget-friendly but may lack smoothness.
2. Comfort and Ergonomics
“We do as much mileage in a week as a runner would for a marathon,” says Luczak. “That’s a lot of time on the rowing machine.” A well-padded seat, adjustable footrests, and a smooth, natural stroke are essential for long-term comfort. The handle design and seat height can also impact ease of use, particularly for those with mobility concerns.
3. Technology and Connectivity
Many modern rowers feature performance monitors, Bluetooth compatibility, and app integration to track metrics like stroke rate, distance, and heart rate. But there’s another piece you may want to consider: interactive workouts. “No one wants to be isolated when working out, even Olympians,” says Luczak. “Having the connected fitness component was critical for keeping me engaged and getting me off the couch when the Olympics were postponed a year.”
4. Quality and Durability
A sturdy frame (wood or steel) ensures longevity and stability, especially for high-intensity workouts. Check the weight capacity and overall construction to ensure it can handle regular use.
5. Size and Storage
Rowing machines can take up a lot of space. If you’re tight on room, consider a foldable rowing machine or a model that is able to be stored vertically. Measure your available space before purchasing to ensure a good fit.
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