Masters Rowing Strength+Conditioning
11 July 2022
Get fit, get strong and be competitive
The winter months can be tough for rowers. The days are shorter and colder, leading to most rowers decreasing the time they spend on the water and heading for the comfort of the gym. Instead of just sitting on the ergo for fitness over winter, now is the perfect time to consider adding in some strength work to your training plan.
Why is strength training important?
Strength training has many benefits specific to rowing including improved rowing performance on the erg and in the boat. A strong body is a resilient body, particularly in the sport of rowing so strength training is also important for the prevention of injury.
In masters rowers, strength training also has additional benefits. As we age we lose muscle mass and bone density. The natural ageing process leads to distinct muscle mass and strength deterioration, with a 15% loss per decade over the age of 50.
Strength training in the gym can help to prevent both bone and muscle loss along with improving general health and wellbeing. This is important for all adults, not just rowers. The American College of Sport Medicine (ACSM) recommends all adults complete strength training 2-3 times per week to reduce the risk of disease, improve quality of life and reduce mortality. Further information on the ACSM guidelines can be found at: https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download
Just like rowing, learning movements and exercises to complete in the gym requires you to learn and improve at performing different movement skills. For this reason, some supervision and coaching is useful to prevent injuries in the gym but also to help maximise your performance and help you to master new movement skills. If you have no or little gym experience, you may require more supervision and coaching initially to ensure you develop good technique.
At Spring Physio Gym we offer specialised rowing physiotherapy services, and this includes strength and conditioning consultations. Our physio Kate has been rowing for almost 20 years and has completed a Masters in Exercise Science (Strength and Conditioning) in addition to her physiotherapy training. She has a wealth of experience in rowing and strength training and can help design an individualised program for you that is tailored to your injury history, experience and current training goals.
To enquire about Masters Rowing Strength+Conditioning call 9822 4002.
- Keller K, Engelhardt M. Strength and muscle mass loss with aging process. Age and strength loss. Muscles Ligaments Tendons J. 2014 Feb 24;3(4):346-50. PMID: 24596700; PMCID: PMC3940510.