The Proven Fitness Method That Supports Strength, Stability and Energy at Any Stage

Staying active is one of the most powerful things you can do for your health — not just physically, but mentally and emotionally too. The challenge is finding a form of exercise that’s not only safe and effective, but actually feels good to do.

That’s where indoor rowing stands out. Backed by sports science and widely recommended by health professionals, it offers full-body benefits without the high-impact risks. It’s adaptable, evidence-based, and incredibly effective at supporting strength, mobility, and vitality — all from a single low-impact movement.

The Research is Clear: Movement is Medicine

Decades of research confirm that regular physical activity improves longevity, balance, bone density, mood, and quality of life — especially as we get older. But it has to be the right type of movement.

The Australian Department of Health recommends low-impact, full-body aerobic activity that builds strength while protecting joints. Rowing ticks every box.

Why Indoor Rowing Works — Scientifically Speaking:

• Gentle on joints: The seated, fluid motion protects knees, hips and shoulders — ideal for those managing arthritis, past injuries or osteoporosis.
• Engages 86% of muscles: Unlike walking or cycling, rowing activates nearly every major muscle group — boosting strength, coordination and calorie burn in a single session.
• Improves heart health: Rowing elevates heart rate into the aerobic zone, which research shows improves blood pressure, circulation, and cardiovascular function.
• Boosts posture and balance: Strengthens your core and back, helping reduce fall risk and improve functional movement.
• Enhances mood and clarity: Rowing stimulates endorphins and supports brain health — helping reduce stress and mental fatigue.

A Personal Approach to Progress

Rowing is incredibly scalable. You set the pace, the power, and the rhythm. Whether you're returning to exercise or just starting, rowing gives you control without judgment.

And you’ll feel it — in posture, balance, and confidence — often within just a few sessions.

Find Your Local Row Club

Ready to move in a way that feels right for your body? Book your first session below at a Row Club near you:

• 👉 Red Shed Row Club – ACT
• 👉 West Lakes Row Club – SA
• 👉 UTS Row Club – NSW

Discover the science of smart movement.
Book your spot today and experience the difference indoor rowing can make.