The rowing machine often intimidates gym-goers. Many people treat it as a mere warm-up, but when used properly it can be a powerful tool for conditioning, strength, and longevity. With some instruction and the right programming, rowing can be an efficient, low-impact way to build fitness and support a well-rounded training routine.
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Key Takeaways
If you’re interested in rowing, remember to:
- Approach general physical preparedness (GPP) from multiple angles.
- Integrate rowing into your routine in a way that complements your goals.
- Leverage community and coaching to stay consistent and progress safely.
Changing Lives Through Rowing with Shane Farmer
Shane Farmer transformed his life through rowing and founded Dark Horse Rowing to help others discover the benefits of the sport. His programs emphasize community, accountability, and coaching that supports people where they are. Shane’s goal is to make rowing accessible as a tool to improve movement, fitness, and long-term wellbeing—not simply to create competitive rowers.
Building Community Through Fitness
Shane prioritizes helping non-rowers use rowing on and off the machine to stay active and move better for life. A major pillar of his approach is the local tribe: small, supportive communities where people motivate each other, show up regularly, and benefit from shared accountability. That hyper-local connection is often the difference between temporary and lasting behavior change.
Diversity is Key
Movement diversity supports longevity. People move through seasons—some phases favor rowing, others favor strength training or different activities—and the key is to evolve in ways that keep you engaged. A balanced program blends weight training, cardio, machine work, and recovery so you build resilience across strength, mobility, and aerobic capacity. Being proactive about movement and strength is far better than reacting after an injury or loss of function.
Are you thinking about adding rowing to your routine? Share your experience in the comments.
In This Episode
- Rowing and CrossFit parallels (11:52)
- How the pandemic changed routines and accelerated a return to local community (15:15)
- Common strength gaps that affect rowing technique (26:37)
- The role of continual movement as you age (33:15)
- Practical tips for combining rowing with strength training for long-term fitness (41:00)
Quotes
“People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes.”
“I’m not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life.”
“Submit yourself to the process of learning the movement. Because once it all makes sense, you’re going to find a lot more enjoyment in the workouts.”
“There is no magic pill. There’s no ‘rowing is the greatest thing in the world; strength training is the greatest thing in the world’. They are all just a means to facilitate what the body is meant to do.”
“We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day.”
Featured on the Show
Apply for the Strength Nutrition Unlocked program (program details available via the host).
Dark Horse Rowing — resources, coaching, and programming from Shane Farmer.
Follow Shane Farmer on social media: Facebook, X (Twitter), Instagram, and YouTube.
Follow Steph Gaudreau on social media: Facebook, Twitter, Instagram, YouTube, and Pinterest.
Podcast production and marketing support by Counterweight Creative.
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FYS #416: Is Muscle Anti-Aging?
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FYS #409: Overcoming All Or Nothing Thinking In The Gym
Building Strength for Rowing with Shane Farmer — Transcript (Edited)
Steph Gaudreau
The rowing machine can intimidate many gym-goers. Most treat it as a warm-up, but it’s a versatile tool that, when learned and programmed properly, helps people improve conditioning and longevity. Today I’m chatting with Shane Farmer to discuss how to build strength for better rowing and how to integrate rowing into a broader fitness plan.
Shane Farmer
I found rowing in college as a walk-on athlete and fell in love with the sport. Later I discovered CrossFit, which expanded my coaching and competitive experiences and ultimately led me to teach rowing technique within gyms. Over time I launched seminars, wrote programming, and built Dark Horse Rowing and a YouTube channel to share rowing education and workouts.
Steph Gaudreau
CrossFit helped bring indoor rowing to a broader audience. How did the pandemic affect rowing and the fitness community?
Shane Farmer
COVID accelerated interest in home fitness and connected equipment. During the shutdown many people invested in machines, and that drove a spike in awareness. Some of that was temporary, but the exposure helped people discover rowing. The pandemic also highlighted how much people value local community; many want that hyper-local connection after long stretches online.
Steph Gaudreau
How do you approach coaching rowers and non-rowers differently?
Shane Farmer
With competitive rowers, there are specific strength gaps to address: limited pushing strength, insufficient heavy-loaded hinging, and insufficient trunk thickness or dynamic loaded stability. Strength work should offset repetitive rowing demands—developing trunk and hip power, and improving stability under load.
For non-rowers, the aim is general physical preparedness (GPP). Rowing can be an excellent low-impact way to build aerobic capacity and move a lot of the body, but education is essential. Rowing is a skill: people won’t naturally sit down and do it efficiently without guidance. Spending a little time learning the movement—drills, technique cues, coaching—will make workouts far more effective and enjoyable.
Steph Gaudreau
What common programming strategy do you recommend?
Shane Farmer
I separate strength and aerobic work while ensuring they complement each other. A practical model is a hybrid split: several days focused on rowing workouts and several days focused on off-machine GPP that includes strength, loaded carries, and mobility. The goal is to create balance—move weight, create torque through strength work, and maintain aerobic capacity. This mix supports longevity and prepares people to participate fully in life.
Steph Gaudreau
How important is the coaching relationship?
Shane Farmer
Coaching matters. A skilled coach helps you choose the right work, limit unnecessary volume, and progress safely. In both in-person and connected formats, coaching should be about helping people improve movement and build sustainable habits—not just entertaining follow-along content. Good coaches are career professionals who focus on development rather than quick fame.
Steph Gaudreau
What does the future look like for your work?
Shane Farmer
We’re focused on building accessible coaching and community. Dark Horse Rowing is launching an app that blends rowing workouts with GPP to help people stay consistent. We’re also working on a connected-coaching product that emphasizes real coaching rather than purely on-demand entertainment. Ultimately, the aim is to create local touch points and develop coaches who can deliver meaningful, long-term impact.
Steph Gaudreau
Thanks, Shane. It’s been great to hear your perspective on rowing, community, and sustainable fitness practices. Your emphasis on education, balance, and coaching is exactly what people need to stay active and strong as they age.
Shane Farmer
Thanks for having me. Keep moving and stay curious—there’s always more to learn.
Steph Gaudreau
If you want the show notes for this episode, visit the host’s website. Subscribe to the podcast and the YouTube channel to catch future episodes. If you’re ready for guided support with strength, nutrition, and recovery tailored to athletic people over 40, consider applying for Strength Nutrition Unlocked. Thank you for listening—stay strong.