What to Expect as a New Rower

So you’ve signed up for your first Rho class, welcome aboard! You might be feeling a mix of excitement and nerves (we’ve all been there). Maybe you’ve heard rowing is a full-body workout, or you’re curious how the machine even works. Maybe you’re just ready for something new that feels strong, smart, and doable.

Here’s what you can expect when you walk through our doors for the first time, and how we’ll make sure you feel like part of the crew from the very first stroke.

A Warm Welcome and a Name Tag on Your Rower

You’ll spot your name waiting for you on the tank when you arrive. That’s not just decoration, it’s an invitation for your crew and your coach to know you right away. We’ll help you set up your rower, introduce the basics, and make sure you’re comfortable before class even begins. No one expects perfection, just presence.

Learning the Stroke Step by Step

Your coach will guide you through the fundamentals of the rowing stroke, the catch, drive, finish, and recovery. We teach it in simple, repeatable language, so you can focus on feeling the movement rather than overthinking it.

Each class reinforces stroke technique lessons so by your third or fourth row, you’ll already start noticing how the pieces click together. That rhythm, that smooth swing between effort and ease, is what we call finding your flow.

Crew Energy Over Competition

Rowing looks individual but at Rho it’s deeply communal. You’ll move with others, feel their rhythm beside you and discover how powerful it is to share effort. We cheer each other on, chat and laugh between rowing pieces and celebrate progress, no leaderboard required.

Our only competition is who can show up with the most heart.

A Full-Body, Low-Impact Workout

Rowing engages 85% of your muscles without pounding your joints. You’ll feel it in your legs, core and back, but in the best way, efficient and empowering. Between rowing intervals, we’ll add strength or mobility work designed to complement what you’re doing on the rower. It’s not just about cardio, it’s about becoming capable, balanced, and confident.

Coaching That Meets You Where You Are

We know everyone comes in with different goals. Some want to build endurance, others want to get stronger, some just want to feel good again. Your coach will help you find the right pace, resistance and form for your body. If you’re ever unsure, we’ll be right there to cue you, encourage you and celebrate your wins.

Progress You Can Feel and Track

We love data when it helps tell your story. We’ll show you how to read your rowing “split,” track your progress and set small, meaningful goals, like improving your 2K time or holding intensity steady. Over time, you’ll notice changes not just in your strength but in your confidence and focus too.

After Class: Crew Camaraderie and Support

Stick around for a minute, you’ll quickly learn that Rho isn’t just a workout, it’s a community. You might meet a few regulars who remember their first day or share a high-five with someone who just hit a milestone. That connection is what keeps people coming back and what makes the room feel a little bit magical.

Final Stroke

Starting something new can feel intimidating but rowing is uniquely forgiving. Every stroke is a fresh start. You’ll get stronger, smoother and more at ease each time you show up.

At Rho, we believe the first day is just the beginning of something really good, where effort meets joy and strangers become crew.

Welcome aboard. Let’s row.