Staying active during major life changes - like pregnancy or recovering from surgery - can be a real challenge. For me, rowing was a game-changer, helping me stay strong through both pregnancy and postpartum recovery. It helped me stay fit, mentally balanced and physically prepared for the demands of new motherhood.
Here are some key benefits I experienced from rowing during pregnancy and beyond, and why it could be a great fit for you:
Why Rowing Is the Ideal Prenatal and Postpartum Workout
Low-Impact, Joint-Friendly Rowing is a low-impact, non-weight-bearing exercise, which makes it gentle on your joints. This was especially important for me as my body changed during pregnancy, but it’s also perfect for anyone looking to protect their joints while staying active.
Rowing for a Full-Body Workout in less than 30 Minutes Rowing works all major muscles - legs, back, arms, and core. It’s an efficient way to get a full-body workout in just 20-30 minutes. During pregnancy, when I had lower energy, rowing gave me a quick but effective way to stay fit without overexerting myself.
Boosting Cardiovascular Health During Pregnancy As my pregnancy progressed, rowing helped me maintain cardiovascular fitness, keeping my heart and lungs strong - and my breathing easier as my belly grew.
Core Strength & Posture One of the biggest benefits I noticed was how much rowing strengthened my core. It helped prevent back pain during my pregnancy and supported a faster postpartum recovery. After an emergency C-section, I was rowing again in 10 weeks and could do planks and push-ups at 14 weeks, thanks to the core strength I built during pregnancy.
Easily Modifiable for Every Fitness Level Rowing’s simple, controlled movement pattern makes it easy to modify. As my belly grew, I adjusted my rowing form—adding a seat pad to raise my hips slightly to stay comfortable. You can easily adjust the intensity by changing your leg pressure, making it easy to tailor your workout—whether you're just starting out or recovering from an injury.
Functional Strength for Everyday Life Rowing mimics real-life movements like bending, lifting, and reaching - perfect for prepping your body for everyday tasks like lifting groceries, carrying a baby, or chasing a toddler. Rowing helps build the strength needed for functional activities.
What I Learned: Consistency Beats Intensity
One key takeaway during pregnancy was that consistency matters more than intensity. As my pregnancy progressed, I focused more on maintaining a steady routine than high exertion. Using the "talk test" - making sure I could speak comfortably during workouts - helped me stay safely within a moderate intensity zone.
Postpartum Recovery: The Power of Core Strength
After my emergency C-section, I was surprised by how much core strength I’d retained. This helped tremendously with my recovery. Simple daily tasks felt easier, and I was back on the rower in 10 weeks. By 14 weeks, I could hold a plank and do push-ups again - thanks to the consistent training on the rower I maintained during pregnancy.
Final Thoughts: Progress Takes Time
Rowing helped me stay active, build strength, and improve my cardiovascular health during pregnancy and recovery. But the biggest takeaway? Results don’t always appear right away. Progress is gradual, and the benefits of consistent exercise become clear over time. Whether you’re pregnant, recovering from an injury, or simply looking for a full-body workout, rowing is an excellent way to stay strong, healthy and grounded - no matter what life throws your way.
Ready to start your own rowing journey? Explore how myrow can turn your Concept2 rower into a full prenatal and postpartum fitness experience—with expert-led workouts, real-time feedback, and progress tracking.
Stay consistent. Stay strong. Row your way through every stage of life.
