Whether you are eyeing the Concept2 rower at Virgin Active, curious about sculling clubs on the Vaal Dam, or just looking for something different after months of jogging, this guide covers everything you need to start rowing your way to a lighter you — with SA-specific tips, local gym info, and an 8-week beginner programme.
Why Rowing Burns So Many Kilojoules
Most cardio exercises are either upper-body (boxing, swimming arms) or lower-body (cycling, running). Rowing is both. Each stroke follows a sequence: you push with your legs (60% of the power), swing the torso back (30%), then pull with the arms (10%). That sequence recruits your quads, hamstrings, glutes, calves, core, lats, rhomboids, biceps, and shoulders — all in under two seconds.
The more muscle mass working simultaneously, the more oxygen your body demands and the more fuel (fat) it burns. This is why a 75 kg person burns more kilojoules rowing than cycling at the same perceived effort.
Rowing vs Other Popular SA Exercises — kJ Burned per Hour
| Exercise | kJ/hour (75 kg person) | Joint Impact | Muscle Groups |
|---|---|---|---|
| Rowing (vigorous intervals) | 3,100 – 3,500 | Very Low | Full body (86%) |
| Running (10 km/h) | 2,900 – 3,200 | High | Lower body + core |
| Boxing / BoxFit | 2,500 – 3,000 | Low | Upper body + core |
| Cycling (vigorous) | 2,400 – 2,800 | Very Low | Lower body |
| Swimming (freestyle) | 2,300 – 2,700 | Very Low | Full body |
| Dancing (high energy) | 1,800 – 2,400 | Low | Lower body + core |
| Rowing (moderate steady-state) | 1,900 – 2,200 | Very Low | Full body (86%) |
| Walking (brisk) | 1,200 – 1,500 | Low | Lower body |
Estimates based on MET values for a 75 kg adult. Individual results vary with fitness level and intensity. Source: Compendium of Physical Activities (2011, updated).
Rowing Styles — Which One Should You Try?
Indoor Rowing Machine
The Concept2 rower (air resistance) found in most SA gyms. Perfectly replicates on-water technique. Weather-proof, available year-round, and beginner-friendly. Best for structured workouts with pace and wattage data.
kJ/hr: 1,900 – 3,500
Sculling (On-Water)
Single or double shell on a dam or estuary. Each rower uses two oars. Technically demanding but deeply satisfying. Clubs in Pretoria, Joburg, Cape Town, and Durban welcome beginners — usually via a learn-to-row course.
kJ/hr: 2,200 – 2,800
Sweep Rowing (Club)
Each rower holds one oar — done in crews of 2, 4, or 8. Very social and structured. SA has a thriving school and university rowing scene (Tuks, Wits, UCT, Stellenbosch).
kJ/hr: 2,000 – 2,600
Water Rower / Magnetic Rower
Quieter than Concept2 air rowers — ideal for home gyms in townhouses or flats. Water rowers give a satisfying wave sound. Available from Sportsman's Warehouse and SA online retailers from around R8,000 – R25,000.
kJ/hr: 1,800 – 3,000
Correct Rowing Technique — The Stroke Sequence
The biggest beginner mistake is arm-rowing — yanking with the arms and ignoring the legs. That wastes 60% of your power and leads to a sore lower back. Follow this sequence every stroke:
The Drive (power phase)
- Legs push first. From the compressed starting position (knees bent, shins vertical, arms straight), drive hard through your feet. Think "leg press".
- Body swing. Once legs are about 75% extended, lean the torso back from roughly 11 o'clock to 1 o'clock.
- Arms pull. Draw the handle to your lower sternum — not your chin. Elbows travel past your sides.
The Recovery (return phase)
- Arms extend first. Push the handle away before anything else moves.
- Body rocks forward to the 11 o'clock position.
- Legs bend as you slide forward to the catch position. Control the slide — do not rush it.
8-Week Beginner Rowing Plan
This plan assumes 3 rowing sessions per week, building from 12-minute rows to 40-minute mixed-intensity sessions. Rest days can include walking, yoga, or light cycling.
| Week | Session A | Session B | Session C | Focus |
|---|---|---|---|---|
| 1 | 12 min easy | 12 min easy | 15 min easy | Technique + habit |
| 2 | 15 min easy | 15 min moderate | 18 min easy | Aerobic base |
| 3 | 20 min moderate | 4 x 3 min hard / 2 min easy | 20 min easy | Introduce intervals |
| 4 | 25 min moderate | 5 x 3 min hard / 2 min easy | 22 min easy | Build endurance |
| 5 | 30 min moderate | 6 x 500 m sprint / 90 s rest | 25 min easy | Increase intensity |
| 6 | 35 min moderate | 8 x 500 m sprint / 90 s rest | 28 min easy | Fat-burning intervals |
| 7 | 40 min moderate | 4 x 1,000 m / 2 min rest | 30 min easy | Endurance + power |
| 8 | 45 min steady | 3 x 2,000 m / 3 min rest | 30 min + cooldown | Performance test |
Easy = 60–65% max heart rate (can hold a conversation). Moderate = 70–75% (slightly breathless). Hard/Sprint = 85–90% (cannot talk).
Rowing Clubs and Facilities in South Africa
Indoor rowers are widely available at gyms, but if you want to take it on the water, South Africa has a surprisingly vibrant rowing community:
Gauteng — Vaal Dam
The heartland of SA rowing. Vaal Triangle Rowing Club and Rowing SA's national regattas are held here. Calm conditions, warm water in summer.
Gauteng — Roodeplaat
Roodeplaat Dam (Pretoria) hosts Tukkies (UP) and several other clubs. Excellent facilities, easily accessible for Pretoria residents.
Cape Town — Zandvlei
Zandvlei Estuary (Muizenberg/Marina da Gama) — protected, sheltered water. Friendly community club. Western Province Rowing Association is based here.
KZN — Midmar Dam
Midmar Dam (Howick) hosts major regattas. Home to Howick Rowing Club and several Pietermaritzburg schools with strong programmes.
Durban — Durban Bay
Durban Rowing Club operates on sheltered bay waters. Warm winters make year-round training practical.
Gym Rowers — Nationwide
Virgin Active, Planet Fitness, Gym Company, and most CrossFit boxes have Concept2 rowers. No membership upgrade needed in most cases — just ask at reception.
For a full club directory, visit rowingsa.co.za — the national governing body for the sport.
Fuelling Your Rowing Sessions — The SA Way
Rowing is demanding on your whole body, so what you eat around sessions matters. Here are some practical SA food strategies:
Pre-Workout (1–2 hours before)
- Provita with peanut butter and banana — slow-release carbs plus potassium to prevent cramp
- Amasi (maas) with muesli — protein and carbs, easy to digest
- Rooibos tea and a boiled egg — good option if your stomach is sensitive before hard exercise
Post-Workout (within 30–60 minutes)
- Grilled chicken breast with umngqusho (samp and beans) — protein plus complex carbs for muscle repair
- Lean biltong as a snack — high protein, low fat; brilliant for muscle recovery on the go
- Ostrich steak with sweet potato — one of the leanest red meats in SA, iron-rich for endurance athletes
- Pro Nutro smoothie with amasi — quick protein and micronutrients when you are short on time
Rowing for Specific Goals
Rowing for Fat Loss
For pure fat loss, prioritise interval sessions (the sprints in weeks 5–8 of the plan above). High-intensity intervals trigger excess post-exercise oxygen consumption (EPOC) — your metabolism stays elevated for hours after you step off the machine. Combine with a 500–750 kJ/day calorie deficit and you will see meaningful changes within 4–6 weeks.
Rowing for Stress and High Cortisol
Moderate-intensity rowing (20–30 min, not flat-out) is excellent for managing cortisol — the stress hormone linked to belly fat in many South Africans working high-pressure jobs. The rhythmic, meditative stroke cycle activates the parasympathetic nervous system. A lunchtime row is a particularly effective reset if you work near a gym.
Rowing Over 40
If your knees protest at running or your hips ache after cycling, the rowing machine is your friend. There is no impact, no weight bearing through the joints, and the full-body nature means you maintain muscle mass as you age — crucial for keeping your metabolism high after 40. See our guide on weight loss after 50 in South Africa for more on this.
Rowing for Women
Rowing is particularly effective for women because it targets the areas many women focus on — back, arms, and core — while simultaneously burning high volumes of kilojoules. It does not build the kind of bulky muscle some women worry about from heavy weights. It builds lean, functional strength. Women going through perimenopause often find it especially helpful for managing weight and maintaining muscle — see our perimenopause weight loss guide.
Common Rowing Mistakes to Avoid
- Pulling with the arms first — always drive with the legs first. Arms are the last thing to move on the drive.
- Hunching the back — keep your chest up and core braced throughout. Think "tall torso".
- Setting resistance too high — beginners often set the Concept2 damper to 10. Start at 3–5. Higher damper is not harder cardio; it just slows each stroke and kills your form.
- Rushing the slide forward — the recovery should be slow and controlled. A 1:2 drive-to-recovery ratio is ideal.
- Gripping too tightly — a relaxed, hooked-finger grip reduces forearm fatigue significantly.
- Skipping the warm-up — row gently for 3–5 minutes before increasing intensity. Cold hamstrings on a rowing machine equals pulled muscles.
Tracking Your Rowing Progress
The Concept2 PM5 monitor is one of the best training feedback tools in any gym. Key metrics to watch:
- Split time (per 500 m) — the primary pace measure. A good beginner target is 2:30–2:45/500 m. Sub-2:00 is competitive.
- Strokes per minute (SPM) — aim for 18–24 SPM for steady-state, 24–28 for intervals. Higher is not always better.
- Watts — power output. As fitness improves, your watts at a given heart rate will increase.
- Total kJ burned — shown on the PM5. Set a weekly kilojoule target and build it progressively.
The free Concept2 ErgData app (Android and iOS) syncs via Bluetooth to any Concept2 monitor and logs all sessions automatically. You can also join the Concept2 online logbook and see where you rank among SA rowers.
Frequently Asked Questions
How many kilojoules does rowing burn per hour?
A 75 kg person burns roughly 2,100–3,500 kJ/hour rowing, depending on intensity. Moderate steady-state rowing sits around 2,100 kJ/hr, while high-intensity interval rowing can hit 3,200–3,500 kJ/hr. That is comparable to running but with far less joint impact.
Is a rowing machine good for belly fat?
Yes. Rowing is one of the best machines for reducing overall body fat, including belly fat. It raises your heart rate into fat-burning zones while building the core muscles that support a flatter midsection. Combine it with a moderate calorie deficit for best results.
Which gyms in South Africa have rowing machines?
Virgin Active and Planet Fitness both stock Concept2 Model D and Model E rowers in most branches nationwide. Gym Company and CrossFit boxes also commonly have rowing machines. Call ahead to confirm availability at your nearest branch.
Can beginners use a rowing machine?
Absolutely. Rowing is beginner-friendly once you learn the correct stroke sequence: legs, then body, then arms on the drive — and arms, then body, then legs on the recovery. Most gyms offer a free introductory session. Start with 10–15 minutes at low resistance and build from there.
How long should I row to lose weight?
Aim for 20–45 minutes of rowing 3–5 times per week. Combining steady-state rows with 1–2 interval sessions per week accelerates fat loss. Pair with a moderate calorie deficit (500–750 kJ/day less than maintenance) for sustainable, lasting results.
Is outdoor rowing available in South Africa?
Yes. South Africa has active rowing clubs on the Vaal Dam (Vereeniging), Roodeplaat Dam (Pretoria), Zandvlei Estuary (Cape Town), and Midmar Dam (KwaZulu-Natal). Rowing SA at rowingsa.co.za maintains a full club directory.
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