I’m an older female competitive rower. I compete during the masters’ racing season from March through early November. I used to do a lot of weight lifting in the off-season (November-February), as well as running and ergs (lots of ergs). During the racing season, I lifted lighter and ran a bit less but erged 2-3 times a week and rowed 4 days a week. I often did 2-a-days. I was sore and tired a lot.
I still like to train, but I’ve dialed it back. I struggle with old knee injuries, so don’t run anymore. I struggle with rotator cuff injuries, so I avoid lifting heavy weights overhead. I like to mix things up with hiking, skiing, biking, and kayaking.
I’m a US Rowing Level II-certified coach and have worked with rowers of all ages on land and water.
I started this blog because I was often asked what sort of workouts I do outside of regular practice. There are a lot of workout ideas here for those who have gym access or a home gym as well as those who don’t.
A few caveats:
- These workouts work for me; they may not work for you
- These workouts are geared for competitive masters rowers who have at least two years of racing experience and have done some weight training
- If you are a new or novice rower, or are new to weight training, please check with your coach before adding any of these workouts
Land workouts for masters rowers 