Rowing Machine: What's the BEST Resistance? (Drag Factor)
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- Опубликовано: 21 июл 2024
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So, what's the BEST resistance when rowing? This video aims to help you better understand "drag" and resistance so that you can start getting the MOST out of your rowing workouts! I am here to help in any way I can with some more resources down below!
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Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!
Thanks for the video. I'd just purchased a proform 750R rower and was concerned about the resistance levels not being much of a difference. You explained it well. Thanks again. I will be also purchasing your book if it is still available.
Man your rowing tips are gold, I love to row and just coming back from back injury. This info is brilliant.
you prolly dont care but does anyone know a method to log back into an Instagram account?
I was stupid forgot the password. I would love any assistance you can offer me.
I row since I am 5 y.o. For the first 50 years, I did it mostly in the Delta of the Rio de la Plata. I experienced all kind of tides. This is a tidal river, therefore you can row against a strong current either in the beginning or in your way back, or viceversa. I used to row for 5+ hours, around 40 km, every weekend. Then I bought a Concept 2 machine. It has a PM2 (no drag factor,) but I think I can really tell when you feel like rowing on water. And let me tell you that that depends STRONGLY if you are rowing for or against the tide. For really strong tides (high head winds,) when you can't go more than a few meters for each stroke, and you have to do it at high rpm (if not, you may go backwards!,) not even in 10 you feel like you are rowing on water.
Concept 2 owes you a finder's fee; Your vids are one of the reasons I bought one of their really expensive machines.
That would be awesome haha. Glad the videos have helped you though, Blake!
Ditto! 👍🏽
Have had a Concept 2 for 2 years now and this is the first I've heard 'drag factor'. Immediately went and set the resistance to 120. Thanks for the information. It's never too late to learn something new to improve training.
It's never too late to learn something new to improve training! Truer words have never been spoken! Keep up the great work, and keep learning!
120? What is your 2k time?
I've watched a lot of videos on what to set the "resistance" to on a rowing machine. You are only one I found that explains it clearly in a short and to the point video. Thank you!!!
Awesome, went on the rower and it felt to “tough”, now I know why . . .
I’ve always had my rower on 10! 😳 Now I know why my back hurts after a 10 minute row...🙈 Thanks for the drag factor Info! 🙌🏼
Haha it happens! Now you know!
I'm 6'3", 230lbs. (I'm keeping my age to myself.) I recently went through a multi-workout series on my brand-new C2 to determine what damping setter is ideal for me. For decades, I had it set at 4. And rowed a particular way. (Mostly because it was an adjunct to resistance training...and I began rowing in the 80s, before the advent of RUclips, so I really never knew what I was doing.) After two weeks, I dropped roughly 45 seconds off my 5,000m time by using a setting of 5.5. Changing things up (I went as high as 7, as low as 2) allowed me to finally get it through my head that I need to use my legs more than I ever had. My current PB is now within 5% of my PB of 25 years ago. Can't complain about that.
I just unboxed my own Concept 2 Model D today. I've already rowed several times in the gym, but this video gave me a better understanding of how to adjust the resistance and how it works. Thanks!
Awesome!! Rock on, Tommy! Wishing you a great year of rowing!
Glad to have watched this video, as I found the most comfortable position to set my rowing machine is at 4.
That was awesome information thanks. As an amateur that bit of information is so handy. Thanks.
Of course, man! Glad I can help!
Bought my concept 2 a year ago and had no idea about drag factor. Game changer. Thank you.
This channel gives great practical bits of knowledge. I learn something new in every vid
Well thanks, Dee! That means a lot!
I have just started rowing at my gym per my physician order. Your videos are by far the best and the most informative. Just a note to say how much I appreciate you.
💖😊 love the lovely comments!
Love your videos. I just bought a Concept2 rower and am a runner but mentally burned out. Been trying to find the best way to burn 500-800 calories. This helps a lot! It’s really helped my abs and slumpy posture! Lower back a little achy but I’m sure it’s been from non use while running. Thanks for your hard work!
Thank you for such a sweet and kind comment, Kelly! I am glad you find my videos helpful - lots of new videos coming out in 2019 so be ready for those!! Good luck to you and keep up the hard work. I look forward to hearing how your rowing progresses over time!
Binging on your channel so I can rock it on my rower. So far I'm loving the machine, and I love these tips! Thanks
Of course, phoenix!! Really happy to hear you're learning so much! I hope the rowing is going well for you!
Do you still love it? As a school rower, I absolutely hate it aha
@@squid6139 Its funny. I love rowing. But most people I meet hate it.
I was never forced to do it tho. I imagine myself in the sea or a lake and yeah...
Thanks for the tip on the Drag Factor, I end up using a variety of different Concept2 machines and it will be very useful to work out a comparable setting between them
Whenever I require any information regarding Rowing training, I find on this channel. Thanks Training Tall
Means a lot, Faheem! Thank you!!
Wonderful! I row with a 4 or 5. Considering I'm a beginner at strength training and that I am building stamina, this video has been an amazing pointer. Thanks so much.
Awesome, a_ri! Keep up the great work!
Works perfectly. I have been using this product for a month and I have started seeing the difference in my weight
Great videos! I've been rowing for years (set on 4) and now I finally have an explanation for why. It does mimic the feel of rowing on the water for me. And yeah, lots of nuts at the gym throwing the setting up to 10 - including their trainers. Everyone should watch this.
Seeing trainers bump it up to 10 bugs me so much, too!! Way to row RIGHT, Donna! :)
I was on “10” and at times had double the recommended drag factor. Thanks. You might have saved me from hurting myself.
lol i used level 10 for the last 12 years! no injuries here then again i do deadlifting too so no weak back
Yea he probably should've mentioned in the video that whatever he's saying is a massive oversimplification. The ideal drag factor will depend on the distance you're doing, your stroke interval, your strength and height and other shit like that. Giving a narrow interval like 120 to 125 is flat out stupid. A more reasonable one would probably be somewhere along the lines of 110 to 180 but I guess that leaves too much out in the open.
@@girlsdrinkfeck yeah I have spent three weeks working my way from setting 1 to setting 10 and have been rowing at level 10 I was proud and thought I had completed rowing lol
@@jplonsdale7242 the setting is just to emulate the, real water resistance correctly yh lol. But for me it's for strength stamina
This is a great example of how to do a you tube instructional video: Clear concise and logical. Thanks.
Thank you for this! I've been rowing at a "4" damper setting for 2 years with no idea of drag factor. Today I tested and found out it was only 106! I experimented with 120-125 (5-5.5 damper) during my usual 45-min session - keeping stroke was harder, but my distance/output was better. I ended up setting a new personal pace record for a 45-min row!
I had the same problem, I was rowing at damper 3, getting a 100-105 drag factor. Putting my damper at 5, I have 125 now which is ideal as described in multiple videos.
Still the best info on rowing and the best explanations always delivered in a concise and easy to understand way.
Great tip thanks. I've been wondering if I should adjust that
Very helpful! After checking this out, I realized I had my resistance too high and likely why I sometimes had lower back soreness. Thanks so much. Great information!
Now you know! Thanks for watching, Brian!
Thank you for your sharing your knowledge in these videos. I have some significant health issues and I'm struggling to find a routine in can do and get the most bang for my work out buck/time. I think rowing might fit the bill. I've watched several of your videos and I like the fun and practical way you approach your topic. Now to find a machine for home use. Thanks again.
Hey Pam! I am glad you have enjoyed the videos! I think you are putting yourself on the right track towards success! Remember, when it comes to reversing your health issues, exercise is only one component of the equation! I recommend reading (or listening if you like audiobooks) to 'How Not To Die'. It is TRULY a lifechanging book!
Wow man super helpful video✊. I prefer to lift but recently decided I needed to start doing cardio. I've fallen in love with the rower and usually do 500m sprints on 10 but have struggled to do longer distances because it was on 10. So this vid will come in handy!
Great information. I had just left it on 10 thinking I was getting a better workout. I’m checking drag factor tomorrow.
Let me know how things go!
Learning something new with this channel. I starting to get on the rowing machine whenever I go to the gym now. Although my right upper shoulder starting to feel pain whenever I started to row for about 10mins. Perhaps I need to lower the resistance from 10 to a lower number. I usually row about 35 mins each time.(heart rate at 118) I am 52 yrs old, just trying to get back in shape. Thanks for the info. Cheers 🦅🦅🇺🇸
Yes, lower the resistance and practice form!! Cheers!
Wow, I've been rowing for years and just realized this!! Definitely gonna use this info starting tomorrow in my training.
I'm the guy with the lever always cranked all the way up to 10 haha
Thanks a lot for the awesome videos!!
Hey Rogelio! I appreciate the comment - let me know what kind of difference it makes!
Training Tall Dude, i need some help. I have the pm2+ model so no "more options" how can I get the drag factor? Is there another way? Or should I start thinking to upgrade? I love my machine haha
So helpful. I’m just starting my rowing workouts and am totally clueless. Thanks!
You're welcome! I hope you find some enjoyment from rowing!!
Thank you, ive just taken delivery of a new concept2 rower. Rowing is very new to me as a workout, this information certainly helps 👍
Glad you liked the video! Happy rowing!
Wow - thanks for this info, didn’t even know about drag factor on my concept 2.
Now you do! Thanks for watching!
Appreciate your informative videos about rowing on a machine. They really have been a big help for me to understand how to get a better workout. Thank you.
I'm so glad, Craig! Keep up the great work!
I totally suck at rowing and have been trying to improve for quite some time. This will def help my next trip to the gym.
I hope this helps you out, Leslie :)
Great ! Videos . Coming off some major back injury . Just bought a rowing machine to help strengthen core and back . Appreciate all the rules and workouts .
Will keep watching . Thanks allot
Used to be in better shape and then COVID killed all that
John
Thank you didn’t know this will definitely use this tomorrow as i have been suffering from lower back pain.
I hope this can help you out!
I never knew you could check it on the machine. I would always get 1500m into the workout, and then my form would begin to fail, so I would mix it up with core or running then get back on and struggle to more than 500m, for reasons made obvious now haha.
Thanks man!
Now you know! Best of luck for your future workouts, Fraser!
I always wondered why I tired out on the rower so fast. I of course had it set to 10 and I deadlift 405 lbs, so I was like I got this no problem. But I was probably jamming against it as hard as I could and it was dragging as hard as it could burning me out! Iam definitely going to try this next time I set up on the rower, thanks!
I asked three different people in charge of the exercise room at the local YMCA if there was anything more to using the concept 2 (besides getting on and rowing) and not ONE told me even about the settings on the side let alone drag factor! THANK YOU! I am a 60 YO woman and have been setting it at setting 5 since I saw one of your videos but now will check the drag factor as well. No way am I doing 2000 meters in 5 minutes though, at any setting.........
Unfortunately, most trainers don't have a CLUE about rowing!! And just FYI the world record for 2000m is 5:34 so I wouldn't expect a 5 min 2000m :)
Is the word record in strength-level 10 on the Row machine?
this helps a lot and wondered why I struggle so much with 5k and my legs are so dead with setting on 10.
Now you know, Mike!
I was using setting 10 and I've starting noticing my back hurting for the 1st time every :/ Thank you so much for your video! :)
No prob, Charles! Hope this can help you out for the future!
That can be part of it, but reality is that most people have fairly poor technique, and that will cause back pain more than anything.
Great video and thanks for sharing! I'm new to rowing...needed an alternative to running due to ankle issues. I had no clue what the lever and numbers meant....they are always cranked up to the max. So hopefully I can figure out the drag on my gyms machine! I enjoy the workout it gives you, although I'm still trying to perfect my form. Thanks again!
I am glad this could help you out! Knowledge is power! Keep up the great work!
Great info! I just got my own C2 last week, and just like you said, all of the rowers at my gym are set to “6”, and without really thinking I thought for some reason that was just the magic number. Very easy explanation, thanks!
Hey Geoff! Thanks a lot, I appreciate the kind words! I've got lots of rowing videos - I hope you can find all the insight you're looking for!
Thanks, this is information I needed to know, I just started using a rowing machine
Nice, Charles! Glad you enjoyed the video!
Hello Training Tall, I''m new at rowing and learned the technique thanks to your videos. All what I did wrong, you've adressed, I corrected myself, filmed myself, corrected myself...; and so on. Because I've been deadlifting, barbell rowing,.. squatting for a couple of years now, and because i did a lot of cardio too (resting heartrate 31 to 35), I seem to be a natural at this. I mean, I really think that, when I put my mind to it, I could be a 500 meter (indoor on concept 2 machine) contender. Seems very arrogont to say this so I won't insist but When i test this next month in the gym (after having determined the drag factor) I'll try it, film it and post it. ANd I'll
dedicate it to you, because I learned the techniques from you! Here a small video of the second time I used my rowing machine : ruclips.net/video/4JNZja-HjaM/видео.html (i filmed it to ask a friend of mine, who did this 20 years ago when we were teenagers at hugh school to give me some pointers and he said that technique was not bad).
Rock on, Chris!!! That is so awesome... you are a great learner and I appreciate your kind words. Happy to be a part of your fitness journey.. Hope the rowing is still going well for you. Keep up the great work!
wow. I was on a crew team for a whole ass year and no one ever explained this to me. Thanks!
"a whole ass year" lol! Sorry to hear that no one told you! Thanks for watching!
I am a newbie in indoor rowing, thanks for the great tips.
Glad it helps, Stephen!! Happy rowing!
Thank you so much explaining drag factor so I can understand plus know how to find it the next time I row on the Concept 2 at the gym.
Man thank you very much for your videos. I've always wanted to learn to row. Now I really enjoy workouts
I'm glad, Marco!
I just started enjoying a rowing machine, and this is the answer I was looking for. I feel like it was way too easy. I had no idea how to set the resistance
Thank you, I jusat recently started using max drag and rowing for a shorter period of time, but now I have lower back strain. I'll work out a drag factor of between 120 and 125 and row for longer.
This is the most useful piece of information ever! I've always wondered how to simulate rowing on water.
Glad the video could help you out, Dustin!
Thanks for resharing theses older tips. I have a hard time finding the sometimes. I have often told trainers and coaches not to touch my restraint unless they can til me why? No one touches my resistance factor but me now days.
These videos are incredibly helpful. Thank you!
I'm so glad you think so, Tyler! Thanks for watching!
Awesome! i use DF of 115 for long sessions, and 125 for shorter ones. i think that taller, heavier guys are using higher DF. keep up the rowing videos coming!!
Nice man - sounds like you're setting the drag factor just right! That trend is definitely apparent! Thanks a lot for your input.
What do you consider a long and short session?
@@er4706 short would be between 5km - 8km.
When I started rowing on the erg in 2017 I always had it pegged on 10 (drag factor 190+)... now, after 4.3 million meters rowed I usually set from 3 to 7, depending on the distance (drag factor 110 to 155). At 240lbs, I need a far amount of drag for the short, sprint rows (500m or less, DF 155 and up). Anything longer is usually done with a drag factor from 110 to 145. My recent 100K was done at DF 100.
You did a 100k?! Respect.
First off. Love your videos man. I’m a new lover of rowing because of you. So just want to make sure I understand.. if rowing at a drag factor that is higher than you suggested (say 155 for instance) would you potentially (or even probably) improve performance/times by lowering it? Or are you just less likely to injure yourself? Or both?
I love these videos helped me so much - thank you
New rower here and appreciate the great information!
Hey, Sandy! Welcome to the world of rowing! I am glad you liked the video. I look forward to hearing how things progress with your fitness journey :)
Great advice on the drag factor and what it is. I am 49 and a bit old school from rowing surfboats for many years in Australia. I do understand the importance of finding the right resistance but there must be a reason why the damper level ranges from 1 through to 10? My old school thinking was and is that within some part of the overall rowing program heavy resistance work must form part of it with a gradual reduction from 10 to the optimal drag factor as thew program progresses and competition nears. Rowing on 10 all the time no matter what the program is good for the aerobic portion of the program but when hitting the anaerobic portion being the shorter sprints then staying on 10 while challenging initially prevents one from bringing in the higher rating necessary to achieve a good 2,000m time. Thus using the damper setting at 10 must have a rationale?
Thanks for the information on the drag factor I will check this out on my next gym visit.J
Hope it goes well for you!
Started rowing 6 weeks.ago...for 3 weeks every day 7.5km in 34 minutes at level 5...
Feel.so.good
Tomorrow I LL work out this drag factor ,let s see what it is and brings...thx for your vids :)
I get my Concept 2 today!!!! GREAT CHANNEL!!!
Exciting stuff, Adrian!! Looking forward to hearing more from you! If you're looking for a 4-week kickstart rowing program, definitely check out my new eBook: "Row Your Fat Off!" - link in the description!
I always had the "fan lever" at 7, and I can't remember what the drag was on the one at the gym. I am waiting for my own Concept 2 D when they get built. Used to row 30000 meters a week and can't wait to get back on it. Am 75 now.
I really like your all videos you are a good instructor of ergometre
Thank you very much!
Thank you. But I have a magnetic rover, resistance goes from 1-8. Not sure which should I set so I just set it to 6 or 7, with that I can do 30 minutes of workout with around 25-30 rpm-s (without killing myself but still have a challenge). I don't strap my legs, they are free to move as I heard this is good for beginners.
Great video, as usual. Thank you!!
Great information here. Didn’t know this and will definitely set the tower up before my next workout.
Thanks!
Thanks, Greg - I appreciate it! Glad you liked the video!
Thanks a lot for the information! Very well explained .. I had been using "5" as a resistance for 1.250.000 meters and it seems this was good for me! (drag 125)
Thanks, Hans! Yeah, 125 is a not a bad drag factor at all! And that is a lot of meters - way to go!!
That took me quite some time ;-) like two seasons! :-)
Thanks, very informative - didnt know that and been using concept for 10 years...:):)
Now you know :)
Thanks man, interesting info. I recently bought a used Sunny SFRW5515 as my first machine and it does NOT have drag factor accessible in the super basic screen. It has 8 resistance settings. Do you think I'm safe to keep it on 2 or 3 and fuggheddaboutit? Or do I need to invest in a better machine that provides drag factor settings... I've had mild low back sensitivity for years so I'd rather not go down the road of aggravating it into anything chronic. Much appreciate!
i love you man for this DDF!!
Thanks a lot, Kamil!
Thank you regarding drag factor. I don't think I have that, just numbers 1-10. Thanks for the reminder. I saw this recommendation by US Olympic rowers and this confirmed it!
Thanks Austin. Very helpful
I realized that if you use the concept rower too close to a wall it will through off your drag factor reading. mine was reading at 90 when I had the damper at 5 and 180 with the damper maxed. once I moved the rower 2 feet from the wall, it started reading 130 at 5 and 220 maxed.
Oh really? Interesting! I'll keep that in mind! Happy rowing!
I’m at 137 but will adjust it to your advised setting. Not sure how much the the difference will make but thanks.
I find I am able to put out higher watts for longer on the higher resistance, I suspect it is because I'm shorter and heavy. The higher resistance translates to more "distance" per stroke whilst moving the handle at the same speed and stroke rate of the lower resistance, and as such more of my energy is put into the flywheel and less it spent moving myself up and down the rail. So I use resistance 5, as its harder to achieve the same 2k or 5k times.
This really helps. Thank you.
I'm glad, Ollie!
I'm a complete amateur on rowing, so I've been practicing only one kind of workout: 10k rowing with the maximum drag factor. As I'm quite muscular, I don't feel I'm really working out with a lower drag factor. I feel no pain in my muscle doing this and doing the 10k doesn't appears to be that challenging for me. In order to progress, I focus on the split time and try to diminish it. For now, my best total time was 45 minutes. Because I had to stop for quite a long time, I'm now back in 49 minutes. Stil, I never emphases using the maximum drag, as I think one should try to find the setting that allow him/her to perform properly his/her workout without feeling any pain after. Still, that was really good info to learn.
I recently replaced the monitor on my Concept2 Model-B with the PM5. The drag factor ranges from 185 to 240 when I adjust the damper from closed to wide open. Is Canadian air that much heavier OR is this an indication that my rower needs some maintenance ?
Thanks much. Can you tell us the downside of going too light? I like to set it at 1, to minimize strain. I have good form, and by pulling hard, i still get a great work out. Thoughts?
Thank you - that was very informative ! All makes sense now. X
I'm glad, Margaret!!
Learning a lot here - thanks!
I'm glad, Ray! Thanks for watching!
New to this rowing stuff just subbed thanks for info
Thanks DCM! Appreciate you watching - hoping the vids help!
Thank you for this video. What about the waterrower? which level of water you consider being the standard water resistance?
I like the WaterRower, it has more resistance the harder you pull, which is like an actual boat. It seems easy at first, but not after a few minutes. You can vary the amount of water, to simulate a different weighted boat, but there is no “drag factor”.
Love this channel
I keep mine on level 5, it’s coming up to 2 years I’ve owned it from new, and I’m the only one who uses it
Excellent information.
When you do the drag factor test, what should the lever setting be at before the test. And if the test displays a number like 90 or 150, what do we then do with the lever to adjust this (up or down?). That's what I still don't quite get after watching a number of videos
Great tip. Thanks!
There is little me rowing with a drag of 125 still going after 2000m, gym bro gets on the machine beside me wacks it up to ten thinking look at this weakling beside me, he goes like hell (with questionable form) gets up after 2 minutes to find a mirror to do his bicep curls!
Haha those guys are the best aren't they?
@@trainingtall, that's the real entertainment industry. "Those types".
Maybe it’s just a warmup lol
Personally attacked Kekw
Thank you very much for the valuable information. I have a question if I may, I am not that experienced in rowing, however, I feel like Iam rowing in a correct form after all, so if I put the damper on 5 and row for 700 calorie burn, is that too much? Does that put me at risk of injury?
After the work out I feel my upper to mid back tight which eases the next day but nothing noticeable in my lower back. Thank you very much in advance Austin!
Hey freeman! Great question! If you are not feeling any sort of chronic pain the day (or days) after rowing, than I think what you are doing is great! Burning 700 calories in a workout is great and is by no means over-doing it! Just be sure to listen to your body on a daily basis, and if you feel more fatigued than usual during your daily life, you may need to change things up! However, it sounds like you're doing great! Be sure to get lots of sleep each night, too!
I've been rowing on 10 (drag factor 200+) for 25 mins at an average of 35 to 50spm for months now. When I started, I didn't know what drag factor was and just assumed that rowing on 10 would be best for forcing my body to adapt to the strain. I worked myself up from 5 mins sessions to 10 mins and then eventually to 20mins and then finally up to 25 mins. I remember after my first few sessions, my finger joints hurt and I had to rest for a day or two before attempting the next session. After a few months, it is just like regular workouts but I gotta admit, it felt like a drag (no pun intended) everyday. Recently, however, I'm getting used to it and treating it like just a normal activity I gotta do per day. It is only after coming to RUclips and seeing what other rowers are doing that I realized that how I began my rowing journey could be quite dangerous for most so I definitely wouldn't recommend starting at 10 if you are new. I didn't know when I did it. But I do have a question. Should I stop? I don't feel like it's hurting me. On the contrary, it felt good.
Thanks for sharing your story my friend - I’m glad things are working out better! We live and learn!!
I do surf boat rowing and our coach at the moment wants us to have to the drag factor at 145 to represent water conditions at the beach.
Nice! That works, too! Be careful with your back!
Training Tall my lower back can be a bit troubled at times.... have you done a video on stretching to help deal with the pain/soreness etc? Have you ever thought of trying surf boat rowing 💁🏾♂️
I tried rowing my brand new Concept 2 but it didn't float, do you think it is defective?
In professional indoor rowing competitions, what is the damper set to? Are they set to a certain number for everyone or can the individual pick their own damper number?