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Both rowing and swimming provide excellent full-body workouts, but they vastly differ in muscle activation patterns. Rowing activates 86% of muscle mass with emphasis on legs (65%), core (20%), and arms (15%), making it one of the most complete full-body exercises. Swimming activates 85% of muscles but with more even distribution - upper body (35%), core (35%), and lower body (30%). Rowing produces higher peak muscle activation in major muscle groups like quads and glutes, while swimming provides more continuous, moderate activation across all muscle groups. For building muscle mass and strength, rowing's resistance-based motion is superior. For muscular endurance and balanced development, swimming's continuous motion excels. We will answer the core comparison of rowing vs swimming and which sport activates more muscles.

Muscle Activation Comparison: The Scientific Data

The table below provides detailed muscle activation comparison data between the different muscle groups for rowing vs swimming. As explained by the Brookbush Institute, Maximum Voluntary Contraction (MVC) measures the highest force a muscle can produce voluntarily. Typically assessed during isometric contractions using machines, MVC helps standardize muscle strength analysis and is often paired with electromyography (EMG) for accurate muscle activation data. It's widely used in biomechanics and sports science research.

Examining the full body workout comparison table below, we can see that despite some slight percentage differences between the two workouts in specific muscles, there is almost a dead tie in the total muscles used, with rowing using 86% and swimming (freestyle) using 85% respectively. For individual muscles, swimming engages the latissimus dorsi, core (abs/obliques), shoulders, biceps/triceps, and calves more, while rowing has more engagement with the quadriceps and glutes. Because rowing activates major muscles like quads and glutes at 70–85% MVC, it is ideal for strength and hypertrophy. Swimming shows higher MVC in the shoulders and core, promoting endurance and balance. Higher MVC = greater muscle fiber recruitment and growth potential.

While both sports use nearly all major muscle groups, the greater muscle mass engagement in rowing, particularly in larger muscle groups like the legs and posterior chain, translates to higher total force output and strength development potential. In contrast, swimming's near-total muscle use with more even, sustained activation supports muscular endurance, coordination, and aerobic capacity. The 1% difference may seem small, but when paired with rowing's resistance-based movement, it significantly enhances muscular overload and strength gains over time.

Additionally, rowing's repetitive leg-driven stroke cycle recruits fast-twitch fibers more frequently, encouraging growth in power-dominant muscles. Swimming, by contrast, excels at engaging stabilizing muscles for long durations, enhancing endurance, posture, and joint control. Thus, total muscle use alone doesn't determine fitness outcomes; instead, activation patterns and force levels matter more.

Learn about rowing fitness components from this guide.

Biomechanics: How Each Sport Engages Muscles

When it comes to deciphering swimming vs rowing muscle activation patterns, we have to look at the biomechanics of each sport. Below, we break down both the rowing and swimming stroke phases, as well as the resistance and fluid dynamics.

The Rowing Stroke Phases

Rowing has four stroke phases: the catch, the drive, the finish, and the recovery. The catch is the beginning of the stroke where rowers lean forward and extend their arms. Shins will be vertical and the heels will be slightly lifted. In this phase, quad and glute activation begins. Next is the drive phase, where the rower extends the knees to drive the seat back until the legs are fully extended. The phase engages maximum power through the legs (65%), core stabilization (20%), and arm pull (15%). The stroke is then finished by pulling the hand to the lower part of the ribs while still leaning back slightly, working the back and arms. Finally, the recovery phase, which is the same movement in reverse of the drive, and is an active recovery with core engagement.

For more on how to perform well at rowing, see these rowing fitness testing protocols.

Swimming Stroke Mechanics

Like rowing, swimming (in this case, freestyle) has four stroke mechanics: catch and pull, core rotation, the kick phase, and the breathing pattern. The catch and pull is the beginning of the underwater arm movement, when the hand enters the water and begins to create a "paddle" with the forearm and elbow. The pull phase follows the catch, where the arm pushes water backward, generating propulsion. This engages the shoulder and lat muscles. Core rotation is where the body rotates around its longitudinal axis and requires continuous oblique activation. The kick phase uses the hip flexors and glutes to create an up-and-down motion of the legs. This provides additional propulsion and helps maintain the body's position. The breathing phase requires good core stability to ensure seamless bilateral breathing.

Understand the different swimming strokes and go deep into swimming science with these guides.

Resistance vs Fluid Dynamics

Rowing and swimming differ significantly in resistance type, resulting in different muscle activation patterns. Rowing uses variable resistance, from water or air ergometers, allowing force output to adjust with effort. In contrast, swimming offers constant fluid resistance, requiring sustained force and engaging Type I (slow-twitch) fibers, which are fatigue-resistant and increase endurance. These differences impact neuromuscular adaptation: rowing improves explosive strength, coordination, and motor unit recruitment, while swimming enhances aerobic efficiency, muscle endurance, and movement fluidity. Over time, each sport shapes the nervous system and musculature to meet its unique biomechanical demands.

Muscle Building & Strength Development

Both swimming and rowing build muscle and develop strength when performed consistently, but they do so through different physiological mechanisms. Rowing primarily recruits Type II (fast-twitch) muscle fibers, which are responsible for generating quick, powerful movements. These fibers respond well to resistance and overload, making rowing highly effective for muscle hypertrophy and strength development. On average, individuals can gain 5–8 pounds of muscle in 6 months of structured rowing training.

Swimming, by contrast, involves sustained, rhythmic motion against constant fluid resistance. This engages Type I (slow-twitch) fibers, which are fatigue-resistant and support muscular endurance rather than bulk. As a result, swimmers tend to develop lean, toned muscle rather than size, with average gains of 3–5 pounds of muscle in 6 months. If you want to see what a prime swimmer looks like, compare these Olympic rowing statistics.

Both sports are also effective for fat loss. Swimming, often associated with the lean "swimmer's physique," raises the question: Does swimming build muscle or burn fat? The answer is both. With regular training and proper nutrition, individuals can expect to lose 1 to 2 pounds (0.45 to 0.9 kg) per week, totaling 10–20 pounds (4.5–9 kg) over a few months. A 30-minute swim will also burn between 200 and 500 calories, depending on the intensity and individual factors. Rowing burns 210–440 calories in 30 minutes, subject to intensity and body weight, making it a potent fat-loss tool.

If you're looking to develop a leaner, more agile physique, swimming may be a better option. The consistent resistance from water enhances muscular tone and endurance without significant muscle bulk. It's especially beneficial for improving core stability, joint mobility, and cardiovascular health. On the other hand, if your goal is to build muscle mass, power, and strength, rowing offers more opportunity for progressive overload.

Full-Body Fitness Benefits Comparison

Both rowing and swimming are great compound exercises that work multiple muscle groups together. Below, we do a full-body workout comparison of the two exercises to find which is better at different fitness metrics.

The cardiovascular benefits of rowing and swimming are why they are so popular for those looking to lead a healthier lifestyle and improve their fitness levels. The VO2 Max is a key metric to show how each exercise can improve a person's cardiovascular levels. Swimmers can increase their VO2 max by 10-15% over an 8-week period, while rowing can lead to a VO2 max improvement of 15-20%. This makes both exercises an excellent choice for improving heart health and overall fitness levels.

Another key metric is the improvement in flexibility and range of motion. As we get older or lead more and more sedentary lifestyles, our muscles become shorter and tighter through a lack of full range of motion. Swimming is superior for improving shoulder flexibility due to the full range of motion required by the swimming strokes. Front crawl and backstroke are the two best strokes for improving shoulder flexibility. For those looking for better hip and hamstring flexibility, rowing is far superior. The hip flexion and hip extension of bringing the knees to the chest strengthen and improve flexibility in the hip extensors. The hamstrings are worked in both the drive and recovery phases, and this dynamic movement improves their flexibility.

One full-body comparison where rowing is much more effective is increasing bone density. The weight-bearing movement of the legs stimulates bone-forming cells, which leads to increased bone density that helps prevent or manage conditions like osteoporosis. Swimming is a non-weight-bearing and low-impact exercise, which means it has minimal bone density benefits.

As with all exercises, there is a risk of injury for both swimmers and rowers. Lower back strain is the most common type of injury for those who row due to the repetitive bending and twisting motions. Around 15-20% of rowers suffer from this type of injury. Swimming, though considered a low-impact sport, is a physically demanding sport where 30-40% of swimmers experience shoulder issues. Repetitive overhead movements and poor stroke mechanics are two common reasons why swimmers injure their shoulders. However, it is also an effective exercise for those already suffering from injuries such as joint pain. See why indoor rowing is a low-impact alternative.

Which Should You Choose? Sport Selection Guide

Swimming vs rowing and which is better for you depends on your overall goals. Below, we break down the reasons to choose either sport and the ideal combination of both.

Choose Rowing If You Want:

• Maximum muscle-building potential (especially legs and back)
• Higher calorie burn (600–800 calories/hour)
• Time-efficient, full-body strength workouts
• Progressive overload for consistent strength gains
• Improved power, posture, and muscular definition

Choose Swimming If You Want:

• Balanced, lean muscle development
• Superior cardiovascular endurance
• Low-impact exercise with reduced injury risk
• Enhanced flexibility, especially in the shoulders and spine
• Full-body muscular endurance and coordination

Ideal Combination Approach:

• 3 days of rowing per week for strength and power
• 2 days of swimming per week for endurance and recovery
• Combined routine enhances:
  • Muscle tone and hypertrophy
  • Cardiovascular health
  • Injury prevention
  • Overall performance and longevity in training

If you are looking to better understand your own fitness levels, try a 2km rowing test for fitness assessment.

Training Recommendations

How you train is very important. Here are two effective training recommendations for each sport.

Rowing: Warm-up for 5-10 minutes at an easy pace. The main set will consist of intervals and a steady state. A good length of steady state for beginners is 10-15 minutes with a stroke rate of 18-26 strokes per minute. After the main set, cool down at an easy pace for 5 minutes. A good frequency to build muscle and improve overall fitness is 3-4x per week.

Swimming: Warm-up for 200-400 meters using a mix of strokes at an easy pace before moving on to the main set of intervals or distance. A good start for beginners is to alternate between 25-yard or 50-yard sprints at a faster pace with 20-30 seconds of rest in between. Intermediate swimmers can do much longer sprints followed by shorter rest times. Just as vital as the warmup is the cool down, around 100-200 meters of easy swimming, to help prevent any injury. A good frequency to maximise full body muscle activation is 3-5x per week.

Frequently Asked Questions

Related Pages

• About Rowing Sport
• Swimming Sports Overview
• World Rowing Championships
• Greatest Olympic Rowers
• Sculling Rowing Explained
• Swimming Nutrition
• Ocean Rowing Sport
• Synchronized Swimming

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