When to fit rowing into workout plan?

I'm no expert on lifting (I'm just getting started), but I do rowing as my primary cardio (as does @CafeRacer808 above). My schedule is:

M: Row intervals
T: Run, upper body & core
W: Row steady state
Th: Bike, lower body & core
F: Rowing intervals
S: Run, core only
Su: Rest

If I'm warmed up and stretched properly, any muscle soreness dissipates and it's not a problem.

Rowing is in fact mostly legs, so check your form. Concept2 has good tips on its website.

When I first started, all I wanted to do was row. I just did that every day, nice and slow, building up my distance. After a while, I was ready to incorporate other things. So go at your own pace.

There's a rowing book on Amazon (something like "Breathe Deeply, Row Daily") that advocates for just rowing every day at a pace you can sustain for 45 minutes.

Seconding the view that in rowing, the majority of power is from legs & back. Arms are involved, and get some work, but make a relatively smaller contribution.

You could either sub in the rowing as the cardio component before weight training on those days (shouldn't fatigue your upper body too much, if done correctly), or as part of your cardio on cardio-only days. Either would work in your current schedule.

Adding some lower body strength work could be a good plan, as others have suggested. Personally, I'd avoid lengthy rowing on leg day, though using an easy row as a short warm-up is probably OK.

Rowing is somewhat technical: Get someone who really knows how to do it to show you how, ideally. Even many trainers do it wrong.

A lot of folks at the gym set the machine on maximum resistance, then race up and down the slide at crazy speed trying to get a workout: Not correct.

It's all about compressing, pushing hard with legs, opening the body at the hip joint using glutes/back, then pulling through with the arms in a smooth, disciplined sequence, keeping weight/pressure on the handle throughout, then reversing that to recover back to the start of the next stroke.

You should feel your butt unweight slightly from the seat throughout the drive phase of each stroke, as power is transferred to the handle with your feet as the base. If done correctly for a longer piece, your legs should seriously feel it.

(I've been an on water rower for 14+ years, competed/medaled in water & machine racing, got coaching certification from USRowing - not just speculating.)

jennyhart200 wrote: »

I have heard many times that the best workout that you can do is one that you enjoy and will stick with. I haven't worked out in 6 years so I figured that I would start with workouts that I can stand. I'm planning on reassessing in a couple of months to balance my workout more, but now I'm just trying to force myself to go to the gym.

That's a fair comment, your routine does sound a little odd but good on you for making a start.

The simplest way to me would make your Monday and Thursday cardio sessions rowing. You shouldn't have any problems doing your "upper body" routine after rowing.
Concept2 website has a good tutorial on rowing technique by the way.

jennyhart200 wrote: »

I have heard many times that the best workout that you can do is one that you enjoy and will stick with. I haven't worked out in 6 years so I figured that I would start with workouts that I can stand. I'm planning on reassessing in a couple of months to balance my workout more, but now I'm just trying to force myself to go to the gym.

Yes, that's it exactly. And since a lot of cardio is stuff you are doing on your feet, you are already incorporating body weight excercise for your lower body. My trainer told me that, and since I was way weaker in my upper body, he had me start with a plan similar to yours.

Rowing is both strength and cardio, and a nice whole body. And since its still great cardio, maybe try it for half of your cardio workout on Friday? If you start slow its a great warm up. So 2 min light rowing to get you going, and then try 10/15/20 min of rowing, then switch to your other cardio type. And mix up the ratios for what's fun. 10 minutes this week, 30 min next.

jessef593 wrote: »

Where are you legs? And what exactly does "upper body" entail? I have 3 upper body days a week and they are all completely different with different exercise, reps, and sets. Try deadlifting if you want to actually get stronger. Besides, I've been beaten by people in an arm wrestle then they come and lift with me and they usually can't even lift my second warm up on the major lifts.

Yeah, I wouldn't judge my own strength based on an arm wrestling match.
I've gone to competition (with the fancy table, weigh ins, judges, etc) and was beat by a few women who I could definitely out lift in the gym. While strength is important, technique is also a huge part or arm wrestling. If someone else is in a better position, it's hard to out muscle them with shear strength alone.
I would look into a full body program, or upper/lower split. I agree with the above, you should rethink the entire plan, not just how you can add rowing. It's also better to follow an established program lifting rather than create your own.
If you're just doing arms you're neglecting a lot of important muscle groups. You want your strength to be well rounded, not just one area of your body. Only working one area is a good way to create muscle imbalances, which you don't want to do.
For more pulling strength for arm wrestling specifically, deadlifts and rows are great.
For incorporating rowing, you could use it as a warm up before lifting, or cardio after lifting. Or on your off days from lifting. Lots of possibilities!
I'm sure some of the previous posters, or myself, would be happy to suggest lifting programs that are great for developing overall strength.