Rowing Machine: What's the BEST Resistance? (Drag Factor)

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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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[@trainingtall]

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!!

[@ptyler74]

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.

[@mark180780]

Man your rowing tips are gold, I love to row and just coming back from back injury. This info is brilliant.

[@muhammadapollo5236]

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.

[@jorgepoppi]

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.

[@dulio12385]

Concept 2 owes you a finder's fee; Your vids are one of the reasons I bought one of their really expensive machines.

[@trainingtall]

That would be awesome haha. Glad the videos have helped you though, Blake!

[@MonaLucy15257]

Ditto! 👍🏽

[@artistadavide]

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.

[@trainingtall]

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!

[@AB-80X]

120? What is your 2k time?

[@jhooton75]

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!!!

[@probitionate]

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 KZbin, 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.

[@alwaysducking]

That was awesome information thanks. As an amateur that bit of information is so handy. Thanks.

[@trainingtall]

Of course, man! Glad I can help!

[@gailmcgonigal]

Glad to have watched this video, as I found the most comfortable position to set my rowing machine is at 4.

[@dooft555]

This channel gives great practical bits of knowledge. I learn something new in every vid

[@trainingtall]

Well thanks, Dee! That means a lot!

[@megacab]

Bought my concept 2 a year ago and had no idea about drag factor. Game changer. Thank you.

[@margaretkewstaff3103]

Awesome, went on the rower and it felt to “tough”, now I know why . . .

[@thoemib]

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!

[@trainingtall]

Awesome!! Rock on, Tommy! Wishing you a great year of rowing!

[@stephh5486]

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! 🙌🏼

[@trainingtall]

Haha it happens! Now you know!

[@tuscanred]

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

[@seanm3883]

Still the best info on rowing and the best explanations always delivered in a concise and easy to understand way.

[@stu1002]

This is a great example of how to do a you tube instructional video: Clear concise and logical. Thanks.

[@JessicaOrban3606]

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

[@trainingtall]

Of course, phoenix!! Really happy to hear you're learning so much! I hope the rowing is going well for you!

[@squid6139]

Do you still love it? As a school rower, I absolutely hate it aha

[@aurelianspodarec2629]

@@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...

[@brendahebert4458]

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.

[@skyejacques]

💖😊 love the lovely comments!

[@maricarmenrodriguez1403]

Works perfectly. I have been using this product for a month and I have started seeing the difference in my weight

[@lizzii-armstrong2047]

I love these videos helped me so much - thank you

[@ibnadam1987]

Whenever I require any information regarding Rowing training, I find on this channel. Thanks Training Tall

[@trainingtall]

Means a lot, Faheem! Thank you!!

[@briandunn6154]

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!

[@trainingtall]

Now you know! Thanks for watching, Brian!

[@kelly-dl6zp]

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!

[@trainingtall]

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!

[@appugiri]

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.

[@trainingtall]

Awesome, a_ri! Keep up the great work!

[@AlecChalmers]

Great tip thanks. I've been wondering if I should adjust that

[@howtovideos8243]

Thank you, ive just taken delivery of a new concept2 rower. Rowing is very new to me as a workout, this information certainly helps 👍

[@trainingtall]

Glad you liked the video! Happy rowing!

[@TortiseVSHair]

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.

[@trainingtall]

Seeing trainers bump it up to 10 bugs me so much, too!! Way to row RIGHT, Donna! :)

[@JohnDoe-lc1hs]

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!

[@andresmacgaul9991]

Great video, as usual. Thank you!!

[@craigphillips7258]

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.

[@trainingtall]

I'm so glad, Craig! Keep up the great work!

[@grayrider8846]

Thanks, this is information I needed to know, I just started using a rowing machine

[@trainingtall]

Nice, Charles! Glad you enjoyed the video!

[@_tylerdevall]

These videos are incredibly helpful. Thank you!

[@trainingtall]

I'm so glad you think so, Tyler! Thanks for watching!

[@biwilding]

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.

[@marrosenkranz4252]

I was on “10” and at times had double the recommended drag factor. Thanks. You might have saved me from hurting myself.

[@girlsdrinkfeck]

lol i used level 10 for the last 12 years! no injuries here then again i do deadlifting too so no weak back

[@Memorih]

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.

[@jplonsdale7242]

@@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

[@girlsdrinkfeck]

@@jplonsdale7242 the setting is just to emulate the, real water resistance correctly yh lol. But for me it's for strength stamina

[@Marco-su5rp]

Man thank you very much for your videos. I've always wanted to learn to row. Now I really enjoy workouts

[@trainingtall]

I'm glad, Marco!

[@barbcharlie1]

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

[@pamkarickhoff7814]

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.

[@trainingtall]

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!

[@flurblewibble7735]

Wow - thanks for this info, didn’t even know about drag factor on my concept 2.

[@trainingtall]

Now you do! Thanks for watching!

[@sandraredmond4812]

Thanks Austin. Very helpful

[@dustbusterblackdecker6487]

This is the most useful piece of information ever! I've always wondered how to simulate rowing on water.

[@trainingtall]

Glad the video could help you out, Dustin!

[@michaelpaul9179]

Great information. I had just left it on 10 thinking I was getting a better workout. I’m checking drag factor tomorrow.

[@trainingtall]

Let me know how things go!

[@ziramas]

I am a newbie in indoor rowing, thanks for the great tips.

[@trainingtall]

Glad it helps, Stephen!! Happy rowing!

[@amfxoe1099]

So helpful. I’m just starting my rowing workouts and am totally clueless. Thanks!

[@trainingtall]

You're welcome! I hope you find some enjoyment from rowing!!

[@stephenwhite9534]

Thank you didn’t know this will definitely use this tomorrow as i have been suffering from lower back pain.

[@trainingtall]

I hope this can help you out!

[@cypis7777]

i love you man for this DDF!!

[@trainingtall]

Thanks a lot, Kamil!

[@tanku77]

Thanks, very informative - didnt know that and been using concept for 10 years...:):)

[@trainingtall]

Now you know :)

[@roger_001]

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!!

[@trainingtall]

Hey Rogelio! I appreciate the comment - let me know what kind of difference it makes!

[@roger_001]

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

[@rohananya]

Thank you - that was very informative ! All makes sense now. X

[@trainingtall]

I'm glad, Margaret!!

[@obroadieswimmer]

This really helps. Thank you.

[@trainingtall]

I'm glad, Ollie!

[@eugene9661]

Excellent information.

[@keithreynolds6359]

Great tip. Thanks!

[@jeepgrl70]

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.

[@trainingtall]

I hope this helps you out, Leslie :)

[@raymondw999]

Learning a lot here - thanks!

[@trainingtall]

I'm glad, Ray! Thanks for watching!

[@rshak663]

Love this channel

[@ssharma8850]

I really like your all videos you are a good instructor of ergometre

[@trainingtall]

Thank you very much!

[@John-dq2fw]

I get my Concept 2 today!!!! GREAT CHANNEL!!!

[@trainingtall]

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!

[@claredean1525]

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!

[@trainingtall]

I am glad this could help you out! Knowledge is power! Keep up the great work!

[@jamesmitchell3422]

Thanks for the information on the drag factor I will check this out on my next gym visit.J

[@trainingtall]

Hope it goes well for you!

[@DogmaFight]

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!

[@0solidus0]

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.

[@fkporsche1]

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 🦅🦅🇺🇸

[@trainingtall]

Yes, lower the resistance and practice form!! Cheers!

[@ChrischrosBelgium]

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 : kzbin.info/www/bejne/anuxi52XYq2dl68 (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).

[@trainingtall]

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!

[@dcmsr5141]

New to this rowing stuff just subbed thanks for info

[@trainingtall]

Thanks DCM! Appreciate you watching - hoping the vids help!

[@sandywarfel6634]

New rower here and appreciate the great information!

[@trainingtall]

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 :)

[@deanpatterson8192]

Great video - thanks!

[@trainingtall]

Glad you liked it, Dean!

[@Hawko133]

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!

[@trainingtall]

Now you know! Best of luck for your future workouts, Fraser!

[@charleszouk478]

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! :)

[@trainingtall]

No prob, Charles! Hope this can help you out for the future!

[@AB-80X]

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.

[@ohnoitscoolbreeze]

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!

[@trainingtall]

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!

[@Duncansigurdsson]

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

[@stubones]

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.

[@juddeemaxwell7590]

Thanks, was wondering about that.

[@trainingtall]

No problem! Now you know!

[@veronicav2478]

Awesome thank you!

[@jpage207]

wow. I was on a crew team for a whole ass year and no one ever explained this to me. Thanks!

[@trainingtall]

"a whole ass year" lol! Sorry to hear that no one told you! Thanks for watching!

[@15harry1561]

Very informative 👍

[@gregmusto3336]

Great information here. Didn’t know this and will definitely set the tower up before my next workout. Thanks!

[@trainingtall]

Thanks, Greg - I appreciate it! Glad you liked the video!

[@beckyb8929]

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.........

[@trainingtall]

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 :)

[@emilmikaelkjrvik2151]

Is the word record in strength-level 10 on the Row machine?

[@silentk59]

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!

[@Nonakame]

awesome, thanks!

[@christinecapella4352]

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.

[@michaelwelch8976]

this helps a lot and wondered why I struggle so much with 5k and my legs are so dead with setting on 10.

[@trainingtall]

Now you know, Mike!

[@skyejacques]

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!

[@hcbotje]

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)

[@trainingtall]

Thanks, Hans! Yeah, 125 is a not a bad drag factor at all! And that is a lot of meters - way to go!!

[@hcbotje]

That took me quite some time ;-) like two seasons! :-)

[@oliverbergmann9057]

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 :)

[@DerekVerLee]

So much less confused now thanks

[@trainingtall]

No prob, Derek! Glad you found the video helpful!

[@edinborogh]

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!!

[@trainingtall]

Nice man - sounds like you're setting the drag factor just right! That trend is definitely apparent! Thanks a lot for your input.

[@er4706]

What do you consider a long and short session?

[@edinborogh]

@@er4706 short would be between 5km - 8km.

[@karencarson8090]

Thank you!

[@trainingtall]

You're welcome, Karen :)

[@leadevnovicesquad5771]

Awesome video

[@trainingtall]

Thank you, friend!

[@garou3654]

Thanks man

[@LanceCampeau]

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.

[@Jivanmuktaintraining]

You did a 100k?! Respect.

[@MrDesertmike]

Resistance of water,,appreciate this tip!!

[@richwilson9517]

Thanks!

[@carmenthong222]

Thanks for this info! I was wondering but was confused by all the settings on the rower. I would love to try rowing on the water one day and this resistance would be perfect practice.

[@trainingtall]

I am glad you enjoyed the video :) Happy rowing to you!

[@TheShocku]

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.

[@Venger25]

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

[@mikeniccum7512]

I’m at 137 but will adjust it to your advised setting. Not sure how much the the difference will make but thanks.

[@johntaggart6724]

Thank you

[@thiseasytoremember]

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?

[@shyflamedawn]

a mix of both but your performance will look like it is decreasing but actually it will be better. good luck with your future rowing endeavour's

[@Ketoswammy]

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”.

[@lindMW]

My best workout at the gym 👍💗

[@trainingtall]

:)

[@lindMW]

thankyou for this information & your gawjus to go with it 😍♥️👍

[@asoasogm]

Thank you for this video. What about the waterrower? which level of water you consider being the standard water resistance?

[@alessandrofirmani700]

Nice!

[@trainingtall]

Thank you!