A rowing machine offers an excellent all-around workout. Not only does it provide an excellent cardiovascular exercise, but it also involves strength and resistance training in your arms, shoulders, legs, hips and core as you go through the rowing motion. The rowing machine is low-impact and it is less likely to lead to injuries associated with some weightlifting exercises. Step 1 Step 2 Begin at your own pace. You will be able to set your own resistance on the rowing machine, and if you are not used to the activity, you need to set it on the low side. Most machines allow you to set a resistance level from 1 to 10. When beginning your rowing machine workout plan, start with a resistance of 2 or 3. On many machines you also can set your distance. Start at about 150 to 200 yards before challenging yourself further.
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