Rowing for Weight Loss: The Ultimate Exercise for Women Over 60

rowing_for_weight-loss-hydrowHydrow Machine. ©2023PrescottVoice

Rowing is hands-down the best weight loss exercise. It is suitable for all ages, especially for women over 60 who want to get fit and healthy.

Is rowing really a low-impact, full-body exercise that works 85% of your muscles?

Yes, it is.

Add to this the many health benefits beyond just weight loss, and you have a rockin’ exercise regimen that will become a lifelong habit if you stick with it.

Did you know Hydrow is one of the top-rated rowing machines on the market today?

If you are searching for a suitable rowing machine for your new workout regimen, consider Hydrow.

This blog post is not a “review” of Hydrow per se, though I wouldn’t have any other rowing machine.

Instead, this blog post is my opportunity to tell you how great rowing is by providing you with an overview of the benefits of rowing and how Hydrow helped me achieve my goals and changed my life completely.

I will also share tips for getting started and staying motivated.

There is no better way to reach your physical and overall healthy objectives than rowing. So, let’s get rowing rolling.

Table of Contents:

Benefits of Rowing for Weight Loss in Women Over 60

Rowing is an excellent form of exercise for women over 60. It works 85% of the body’s muscles and can help to burn calories quickly and efficiently.

Rowing is gentle on the body, avoiding any undue stress or strain that other vigorous activities might cause to joints.

When rowing, your heart rate increases which helps strengthen your cardiovascular system and circulation.

Rowing tones muscles throughout the entire body – from the arms to the legs – helping us maintain our mobility as we age.

This exercise also strengthens bones by density, making them more resistant to fracture as we age.

My Rowing Journey:

When I started rowing about a year and a half ago, I was overweight and taking high blood pressure medication.

I felt terrible and looked even worse.

And I wasn’t about to be one of those women that chalk it up to “getting older and a slow metabolism.” While both may be true physiologically, it wasn’t something I was about to ascribe to.


I wanted to look as good as possible in my 60s, and I knew that eating kale (yuck) and dieting alone was not the answer.

One day, I saw a commercial on television for the Hydrow rower and was immediately intrigued by its sleek design.

I was first introduced to rowing when I attended classes at Orange Theory Fitness a few years ago. I recalled how much I enjoyed the rowing component of the Orange Theory one-hour workout.

A week or so later, I ordered a Hydrow from Best Buy. It was set up and ready to go within days of the order. I was anxious to get started.

A monthly subscription is required to access the library of workouts, and costs about $45 per month. Inexpensive when you consider that you should never put a price on your health.

Consider how much you spend at Starbucks, fast food, or television streaming services during the month. Yeah, the subscription price is a no-brainer for me.

So, I began my Hydrow rowing journey on July 11, 2021. On my first row, I weighed in at a very unhealthy 178 pounds. I had to step on that scale to track my progress from day one. It was depressing knowing I had allowed myself to gain so much weight.

My goal was to reach 130 lbs. in 6 months, which seemed impossible then. At 5′ 6,” I am of average height.

I was determined to change my body, one rowing stroke at a time.

Fast forward to today, at the time of this writing, I have logged 2,215 Hydrow workouts and logged 5,709,986 meters in 536 days. That is 10,653 meters a day since I started rowing. I now weigh 130 lbs., and my blood pressure has normalized. I am no longer on high blood pressure medication.

Rowing is the ultimate weight loss excercise
Screenshot of my Hydrow Progress (July 11, 2021, to present). ©2023PrescottVoice

I reached my weight goal in less than six months. I row for anywhere from an hour to an hour and a half seven days a week. Occasionally, I’ll take a day off and do some Hydrow-on-the-mat exercises.

High-intensity interval training is my favorite rowing workout. I always feel better after a vigorous workout every day. Some great strength training rows challenge you and burn calories like crazy.

I have never felt better, and I am happy with my appearance.

As a result, I think I have helped sell at least three Hydrow units to my friends. They couldn’t get over how much weight I had lost. I was a walking testament to the benefits of Hydrow.

A piece of advice. Before purchasing a Hydrow, or any exercise equipment, carefully consider your commitment and dedication to following through with a rowing regimen. You don’t want to spend all that money and have the exercise machine be a dust collector.

You have to enter into a fitness program with the mindset that you will reach your goals and become fit. No excuses.


The Best Rowing Machine

If you’re looking for a way to stay active without leaving home, investing in a rowing machine such as Hydrow is ideal for anyone at any age, especially those over 60 who want an effective workout with minimal effort.

Since I made my purchase of a Hydrow, the company has introduced the Hydrow Wave, which is the same machine, but with a smaller footprint. This is ideal for those living in apartments or without room for a full-size unit.

Hydrow athletes offer live outdoor classes that are tailored for all ages. The live outdoor reality rows with Hydrow take you to beautiful waterways worldwide. These classes provide motivation and guidance while giving you access to some of the best rowers in the world.

Plus, they offer personal coaching sessions where experienced trainers help you troubleshoot certain aspects of your rowing stroke.

How To Get Started With Rowing

Getting started with rowing doesn’t have to be complicated. All you need is a comfortable space and a good quality rowing machine like Hydrow.

Once set up correctly, start slowly with just 10 minutes per day before gradually increasing intensity and duration over time – think baby steps rather than giant leaps here.

Before exercising, it’s best to perform simple stretches to warm up. Hydrow offers many on-the-mat exercises that will aid in avoiding any potential injury before, during, and after the workout.

Tips For Staying Motivated

I know staying motivated is a problem for many people. However, knowing the “why” behind your choice to start a rowing regimen is important. Write it down and stick it somewhere as a reminder. There is a Hydrow community of rowers that will keep you motivated.

Being motivated has never been a problem for me. Mainly because the results I see are encouraging enough. I know with Hydrow, I will never return to being overweight again. Rowing has profoundly changed my life. It has become a wonderful new lifestyle for me.

Motivation will come when you start seeing real progress. To keep motivated, try setting realistic goals. Be kind to yourself and grant yourself some grace if you fail.

If you have friends with a Hydrow, get in touch with them, work out simultaneously, and have a competition on the Hydrow leaderboard.

Why not reward yourself now and then?

When you start to see your milestones building up on Hydrow, you will be raring and ready to go the next day and the next day after that.

Everyone can benefit from rowing to slim down and enhance well-being. With Hydrow, you can get the best rowing experience with a top-of-the-line machine that offers advanced features like real-time coaching and live-streaming classes.

Key Takeaway: Rowing is a great, low-impact exercise for everyone, especially women over 60. It helps to tone the body and improve cardiovascular health.

Hydrow: The Best Rowing Machine

Hydrow is the best rowing machine on the market for various reasons. It offers adjustable resistance levels to tailor your workout to suit your fitness level and goals.

The ergonomic design provides maximum comfort and support during workouts, while advanced technology helps track performance metrics such as stroke rate, time per 500 meters, total distance rowed, and more.

The Hydrow provides various pre-configured workouts, ranging from simple regimens for those just starting out to more complex routines for experienced users.

For those with more experience, the machine also offers tougher regimens to test their mettle. I love these kinds of workouts.

Screenshot of Hydrow Athlete Mac Evans. ©2023PrescottVoice

In addition to its great features and functionality, Hydrow has been praised by experts in the industry for its superior build quality and durability.

This means it won’t break down easily over time like some cheaper models might – making it worth investing in if you want something reliable that will last long-term. Mine Hydrow will be two years old in July and works beautifully.

With regular use of this machine combined with proper nutrition habits and perhaps even professional guidance, it is possible to see significant results in relatively short periods of time – making it ideal for those who need quick results but don’t have much free time on their hands.

Rowing with Hydrow is an efficient way to get in shape and lose weight, so it’s no surprise that this machine has become a favorite among fitness enthusiasts.

To maximize the effectiveness of your rowing workouts, it is important to understand how to use Hydrow equipment properly.

Key Takeaway: Hydrow is the gold standard of rowing machines; its adjustable resistance levels, ergonomic design, and advanced technology make it an invaluable tool for anyone looking to get into shape quickly. Not only does Hydrow provide users with a comprehensive workout experience, but its superior build quality also ensures that you won’t be left high and dry when it comes to achieving your weight loss goals.

How to Get Started With Rowing

Once you have your Hydrow machine, sit down and decide right then and there why you want to row and what result you want to achieve.

If you are like me, you will want to weigh yourself first and decide where you ultimately want to land if your goal is to lose weight.

Then click on one of the beginner rowing sessions and get started. The beginner rows will teach you how to make sure your posture is correct while sitting on the machine.

Rowing is the ultimate weight loss excercise
Screenshot of Hydrow “Learn to Row” Workouts. ©2023PrescottVoice

Your back should be straight, and your arms slightly bent at the elbows. It’s all about the legs. Make sure you push off with your legs instead of pulling with your arms during each stroke.

Once you have mastered good form, it’s time to slowly increase intensity as you become more comfortable with the movements.

Start by using light resistance levels or low-intensity workouts until you feel confident enough to move up in difficulty level.

It’s essential to listen to your body throughout this process so that you don’t push too hard too soon – remember, slow and steady wins the race.

It’s also essential to warm up before each rowing session and cool down afterward.

A few minutes of stretching can help prevent injury by loosening tight muscles before starting any workout program. Afterward, take some time for gentle stretches or yoga poses, which will help reduce muscle soreness after intense physical activity.

To ensure success in your rowing endeavors, use these strategies to stay motivated and maximize the effectiveness of each workout.

Key Takeaway: Rowing can be an excellent fitness option for women of advanced age, offering the potential to stay in shape. To maximize the benefits of rowing, it’s important to master proper form and gradually increase intensity; warming up beforehand and cooling down afterward will help prevent injury and keep you from pushing yourself too hard too fast.

Tips for Staying Motivated

To stay motivated, set achievable objectives and break up workouts into manageable parts.

Setting realistic goals is critical.

It’s easy to get discouraged if your expectations are too high.

Breaking up your workouts into smaller chunks makes them more manageable and allows for progress in small increments.

Reward yourself when you reach milestones. Hydrow is very good about rewarding you with badges and some great Hydrow swag. Other members will also give you a high-five.

You can always access the HydrowTraining Facebook page for advice and to celebrate your milestones with other Hydrow crew members.

Finding an accountability partner is also beneficial. Having someone hold you accountable for reaching your goals and celebrating with you when they’re achieved helps you stay motivated.

Take breaks when you need to. There is nothing wrong with stopping during the row and sipping water. Remember to be kind to yourself when you are just starting.

It takes dedication and a significant amount of effort to maintain a rowing regimen. Setting realistic goals, breaking up workouts into smaller chunks, rewarding yourself when milestones are reached, finding an accountability partner, mixing up your routine, and taking breaks when needed can all help keep motivation levels high.

Successful weight loss is measured by motivation. Rowing can offer more than just weight loss; numerous other advantages exist.

Benefits of Rowing Beyond Weight Loss

Improved cardiovascular health is one of the essential advantages of rowing, going well beyond the benefits of weight loss.

It has helped me. I no longer see a cardiologist and am on high blood pressure medication. My cholesterol levels have improved immensely, and I feel great.

Rowing helps strengthen the heart muscle while boosting circulation and elevating your endurance.

My endurance levels have increased 100-fold since I have been rowing. I can exercise for much more extended periods without getting tired or winded.

Strength and muscular endurance are also vital benefits of rowing. My legs, arms, and back muscles have toned considerably since I began rowing.

By pushing against the resistance created by the machine’s flywheel, muscles all over your body are engaged in each stroke.

Your arms, shoulders, legs, and core are strengthened when you row. Plus, using upper and lower-body muscles during each stroke cycle gives you an effective full-body workout.

Rowing can also have a positive effect on balance and coordination.

Through rowing, your body will gain a heightened sense of its position in space, enabling it to move with more control and agility for everyday activities.

This will help you move with greater ease and grace, making everyday activities like walking upstairs or running for the bus much more accessible.

Rowing can also promote enhanced flexibility, so even if you don’t have a great range of motion when starting, regular exercise should help your joints become more supple in no time.

Screenshot of Athlete Mike Dostal at Hydrow. ©2023PrescottVoice

Rowing doesn’t only reduce stress levels but also sharpens mental acuity.

The rhythmic motions involved in each stroke cycle can be very calming while helping to clear away foggy thinking; this makes it an ideal exercise for those looking for both physical and mental benefits.

Rowing can also help improve balance and coordination due to its dynamic motion. You can move with greater steadiness when standing still or engaging in any physical activity outside because of your rowing regimen.

Flexibility is yet another perk associated with the regular use of a Hydrow.

Stretching out tight hamstrings before beginning each session allows them to loosen up quickly, resulting in a better range of motion during workouts and less stiffness post-workout.

Mental clarity is improved after completing a few sets on a rower due to increased oxygen flow throughout our bodies caused by deep breathing during exercise.

Key Takeaway: Rowing on a Hydrow Rower is an effective and efficient way to get into shape, lose weight, improve cardiovascular health, and build strength and muscular endurance while also increasing balance, coordination, and flexibility. It’s the perfect exercise for anyone looking for physical benefits and mental clarity due to its calming rhythmic motion.

FAQs in Relation to Rowing is the Ultimate Weight Loss Excercise

Is rowing the best exercise for weight loss?

Rowing is ideal for weight loss since it combines aerobic and anaerobic activities, increasing heart rate and metabolism.

It uses all major muscle groups to provide a full-body workout that can help burn calories quickly.

Rowing also increases heart rate and metabolism, which helps burn fat during the activity and afterward.

Rowing, being a low impact in nature, offers a reduced risk of injury compared to other cardio exercises such as running or jumping rope.

With proper form, intensity level control, and consistency in training sessions, rowing can effectively lose weight over time.

Can you lose weight just by rowing?

A huge YES! It is an efficient way to lose pounds. I am living proof.

Regular rowing for 30 minutes at moderate intensity can burn up to 600 calories per hour, depending on the individual’s size and fitness level.

Additionally, rowing helps build muscle strength in your upper and lower body and improves cardiovascular health by increasing oxygen intake efficiency.

Regular rowing can be utilized to reduce weight in the long run.

Will rowing 30 minutes a day result in weight loss?

Yes, rowing for 30 minutes will help with weight loss if you are expending more calories than you take in. Diet is an important component.

Regularly engaging in rowing activity burns calories like crazy and will continue to burn calories long after your workout, resulting in weight loss over time. Of course, modifying your eating habits is also essential to losing weight.

Is rowing good for losing belly fat?

Rowing is beneficial for slimming down the waistline when combined with a nutritious diet and regular exercise.

My belly has all but disappeared since beginning my rowing regimen.

By rowing, you can increase your heart rate to burn calories and body fat while strengthening muscles.

Rowing simultaneously exercises several major muscle groups in the upper and lower body, helping you build strength and burn calories.

To maximize results from rowing for weight loss, it’s important to maintain proper form while performing the exercise.

This will help ensure you’re targeting the right muscles efficiently and avoiding any potential injuries due to improper technique.


Rowing is the ultimate weight loss exercise for everyone, especially for women over 60.

With proper form and dedication, rowing can help you achieve lasting results in terms of improved physical health as well as increased mental clarity and focus.

Rowing can be an effective way to shed pounds, offering a strenuous yet gratifying workout quickly.

If you want to get fit and lose weight, jump on the Hydrow bandwagon. We are interested in learning about your rowing journey. Let us know if you are a rower and how it has changed your life.

About the author

Hi, I'm Teri Franks, the voice behind Prescott Voice. I've spent years immersing myself in all that Prescott has to offer, and I love sharing the unique stories and experiences I've discovered. When I'm not writing, you'll find me exploring Prescott's trails or tasting our local cuisine. I believe that the vibrant lifestyle here in Prescott inspires us to live a healthier, happier life. Come join me on this exciting journey as we explore Prescott together.

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