The Evidence-Based Way to Build Fitness, Mobility and Longevity

You’ve put in the hard work over the years. Now it’s about training smarter — staying strong, mobile and switched on, without pushing past your limits or risking injury.

Indoor rowing is one of the most efficient, science-supported ways to do exactly that. Whether your focus is performance, health, or just staying capable in everyday life, rowing delivers full-body strength and aerobic conditioning with minimal joint stress — and maximum return.

The Science Behind Smarter Training

As we age, maintaining muscle mass, cardiovascular health, and mobility becomes critical. The Heart Foundation and Exercise & Sports Science Australia both recommend combining strength and aerobic training in a joint-safe, repeatable format.

That’s rowing. And the research backs it.

Why Rowing Is a Standout Choice:

• Low-impact, high-output: The smooth, seated motion means no jolts or jarring — just strong, continuous effort that’s kind to knees, hips and lower back.
• Builds strength and endurance together: Rowing develops VO₂ max and muscular endurance — ideal for boosting stamina, core stability, and heart health.
• Train with precision: Machines give you data — split time, distance, watts — so you can track performance and stay accountable.
• Improves real-world movement: Builds strength that supports daily life — lifting, climbing, staying agile and sharp.
• Supports longevity: Proven to help reduce blood pressure, improve metabolic health and support long-term mobility.

A Better Way to Train

Rowing is low-risk and high-reward — it lets you push when you want to, and ease back when needed. You won’t leave sore and stiff — just strong, clear-headed, and satisfied.

Choose Your Club, Book Your Session

Whether you're looking to train smarter, move better, or feel stronger day-to-day, Row Club offers expert-led sessions that meet you where you’re at.

Pick a location below and book your first class:

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

Train like your future depends on it.
Book a Row Club session now and feel the results from the first stroke.