Is Rowing Machine Good for Golf?

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Are you looking for ways to improve your golf game? Golf is a complex sport that requires constant physical preparation and training to achieve the pinnacle of mastery.

The problem is, we can’t be in the driving range all the time, right?

Fortunately, a piece of exercise equipment called the rowing machine can help.

The challenge is to choose the one that best trains the physical aspects involved in playing golf.

You might ask, “Is rowing machine good for golf?” Read on to find out.

What Are the Physical Requirements of Golf?

The entire body is involved when playing golf. However, there are four physical requirements you should consider prioritizing. These are:


Strength is one of the primary aspects that you should develop through physical training. Simply put, stronger muscles can make it easier for you to use your body more efficiently.

This way, you’ll be able to accurately measure the force you need to drive your golf balls further.

Strong muscles can also tolerate more physical exertion. You’ll find this especially helpful when practicing your swings hundreds of times during your training sessions.

In addition, stronger muscles are also less vulnerable to getting injured.

Lastly, weakness can also translate to poor form. Tiger Woods, Minjee Lee, and other pro athletes create flawless swings that look effortless.

That’s because their muscles don’t need to overcompensate to perform.


Flexibility is another critical aspect of golf. It can significantly reduce the stiffness of your muscles, which hinders your shoulders’ range of motion.

It can also seamlessly help you transition through various positions within your golf swing.

Like the previous aspect, increased flexibility can also prevent injury. It makes the body more responsive and less resistant to athletic movements.

On the other hand, we are more likely to suffer a severe back injury if our body constantly fights against the forms we subject it to.

This is especially risky when explosive movements or faster movements are required.


Golf flexibility and strength will be for naught if you don’t even have the endurance to last until the 18th hole.

We’re not only talking about the cardiovascular endurance needed to sustain you walking around a seven-mile golf course.

Muscular endurance is also necessary to perform all those swings for an extended period.


Finally, you also need power in golf.

People commonly mistake it for strength. While they are closely related, strength and power are most certainly not the same.

Simply put, strength is the physical ability to apply force with minimal resistance. Meanwhile, power is the physical ability to unleash this strength in the fastest possible way.

Translated to golf, strength will allow you to swing your golf club in the proper form and with the right force.

On the other hand, power will allow you to perform this quickly and (when needed) in a sudden and explosive way.

Power is the aspect you want to develop when you want to increase your ball speed, even with a strictly controlled golf swing.

is rowing machine good for golf and other sports

Is Rowing Machine Good for Golf?

The rowing machine is an ideal piece of exercise equipment to choose for golf. It provides a total-body workout and thus covers the four physical aspects featured above.

1. Rowing develops strength. 

A rowing machine targets all the major muscle groups with each stroke.

According to an article published by the American Fitness Professionals Association (or AFPA), each stroke can be broken down into a ratio of 75:25.

This ratio translates to 75% of the action involving leg muscles, while 25% comes from the upper body.

Rowing also helps develop core strength by targeting abdominal muscles. This significantly helps in improving balance during golf.

2. Rowing improves flexibility.

Since rowing involves a wide range of body motions, it can also increase overall body flexibility for golf.

The stretching actions involved in rowing can loosen joints, reducing stiffness and resistance.

3. Rowing increases endurance.

Rowing’s repetitive movements can help your body better adapt to sustained physical activity.

Even better, you’ll increase both muscular and cardiovascular endurance – and within just a single workout. This makes it a perfect golf fitness training method.

We know that some golfers perform aerobic exercises to improve their cardiovascular function and overall physical fitness. However, they’re not an ideal way to exercise for golf.

4. Rowing boosts power.

The sequences of movement involved in rowing can also improve your body power. You’ll be able to get more out of your workout sessions if you perform them in the proper form.

For instance, you’ll want your leg muscles positioned correctly to propel your body back. Meanwhile, your arm muscles should be able to complete the rowing movements with the least resistance.

How Long Will It Take to See the Results?

Even the best indoor rowing machine cannot guarantee results, but the good news is that rowing provides a full-body exercise.

This means that there is a huge possibility for your golf game to improve if you really put in the effort.

By rowing for 15 to 30 minutes daily, you should be able to feel slight improvements after just a couple of weeks.

It can take three months of perseverance to experience notable results, though.

Here’s a pro tip: You can adjust the intensity of your rowing sessions according to your needs and preferences.

For instance, those with hectic schedules who can only dedicate 15 minutes each day should row with a vigorous intensity to maximize their results.

Meanwhile, those with 30 minutes to devote to their rowing sessions can row at a more moderate pace.

Other Fitness Equipment for Golfers

The rowing machine isn’t the only piece of fitness equipment that you can get to improve your golfing. There are others that you can also consider.

Golf Digest recommends trying out other exercise machines, like stationary bikes, ellipticals, and treadmills.

Just keep in mind that each piece of equipment has its strengths and weaknesses.

For instance, some people prefer a treadmill because it’s more straightforward. The problem with using a rowing machine is that it’s not beginner-friendly.

Learning the correct form can be challenging at first and will require some getting used to.

That said, a treadmill mainly delivers a lower-body workout. You will need to supplement your treadmill sessions with upper-body training to make it work for your golf game.

You won’t need to worry about that with a rowing machine.

Do You Need an Exercise Machine to Train for Golf?

Here’s another question we frequently get from our readers: does one really need an exercise machine to get into shape for golf?

The short answer is no. You don’t. That said, there are various factors that you should consider. Here are some of them:


One of the downsides of getting a rowing machine is the floor space it occupies. While there are smaller models out there, it will still require a vacant spot in your home.

A rowing machine can range between seven to ten feet long and two to four feet wide.


Another thing to consider is the time you can dedicate to your daily workout sessions. It would be unwise to invest in a bulky machine if you don’t even have the time to use it.

On the flip side, some people find it easier to exercise for golf if they have a machine to make their daily activities more efficient.


Exercise equipment is not cheap. A quality rowing machine is an investment. You might want to invest your money into golfing gear instead.

However, it is worth getting if you have the budget.


You can skip getting an exercise machine altogether if you don’t have the space, time, or budget. There are other quality home workout equipment that you can try.

For instance, resistance bands are trendy amongst elite golfers. We don’t recommend heavy weightlifting equipment, though.

You can also consider the aid of gym equipment. This way, you won’t even have to buy your gear so that you can exercise for golf.

At the very least, you can always perform basic core strength exercises with golf in mind.

Choosing the Right Exercise Machine for Golf

Is rowing machine good for golf? Yes, it is. It is an all-around exercise machine that can tap into the same core muscles involved in golf.

Aside from that, a rowing machine also develops four of the most important physical aspects needed for the sport. These are strength, flexibility, endurance, and power.

Not a fan of rowing? There are other types of exercise equipment to look into. You might find a stationary bike or a treadmill better for you.

There’s also the possibility that you don’t even need to buy your own gear. Maybe your gym offers an excellent core strength program?

You may also ask your golf coach if there are other exercises for golfers that you can try other than daily rowing. Good luck!

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