7 Benefits of Rowing And Why You Need a Merach Rower in Your Garage Gym

Let’s be real—most cardio feels like punishment. But rowing? Rowing is efficient, low-impact, and sneaky effective. Whether you're trying to lose fat, build your engine, or stay ready for dad life, having a rower at home is a no-brainer.

Here are 7 reasons I keep the Merach R50 rower in my garage gym—and why you should too:

1. It Trains Your Legs AND Your Back

Most cardio skips leg day—but rowing trains the quads, glutes, AND back with every pull. It’s one of the few cardio machines that actually builds strength while improving endurance.

Ps if you're ready to level up your workouts, try a free 7-day trial of my new, improved workout plan on TrainHeroic. (Learn more here)

2. Low-Impact, Joint-Friendly Cardio

Unlike running, rowing is smooth on the joints. You can go hard without the pounding—and it’s just as effective for sprints or long, aerobic sessions.

I am all about running sprints but rowing is an awesome addition to any program.

3. Perfect for Intervals or Endurance Work

Want to hit a quick 10-minute interval session between meetings? Done. Want to zone out for a 30-minute sweat session on a Saturday morning? Also done. Rowing adapts to your pace and fitness level.

Two of my favorites:

500m row for time. (all out)

Rowing tabatas: 8 rounds, 20 sec all out/ 10 sec rest.

4. Smaller Footprint Than a Treadmill

The Merach R50 takes up way less space than a treadmill. It stores vertically, which means you can still park your car or fit your kids' bikes in the garage.

5. Easy & Fun for Kids to Use

No joke—my kids ask to row. It’s fun, simple, and a great way to set the example for an active lifestyle. They see dad rowing, they want in too.

6. The Merach App Makes It Even Better

The Merach Fitness App offers structured workouts, scenic rows, and goal tracking. Whether you're a beginner or competitive, it keeps things fresh and motivating.

7. It’s Budget-Friendly (and Better in Several Ways)

The Merach R50 delivers the same fan-based resistance system as a Concept 2—for literally half the price. The seat is more comfortable, the build feels rock solid, and transitions during circuit workouts are fast thanks to the smart strap design.

Final Thoughts:

If you’re building a home gym or upgrading your garage setup, the Merach R50 rower is a must. It delivers full-body strength and cardio in one machine, takes up less space, and helps your whole family stay fit—without breaking the bank.

👉 Use my exclusive link and code to save 25%:

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Train smart. Train strong. And stay ready—so you don’t have to get ready.

Ps check out my video review of the Merach R50 here:

PSS Don't miss my episode of 5 exercises for dads to become the fittest on the block here.