Author: Michelle Parolini
Director of Coach Development, Row House
Concep2 Master Trainer
@mpfitinthe412
Strength is the foundation of everyday life. Whether you're lifting groceries, carrying your child, climbing stairs, or simply maintaining good posture throughout the day, your muscles play a crucial role in how well you move and function. Incorporating weight training into your fitness routine is one of the most effective ways to build strength that supports daily activities and enhances long-term health. But what if you could build that strength in a way that is easy on your joints while still achieving incredible results? That’s where low-impact strength training comes in. And nobody does it better than Row House.
Why Strength train?
Everyday movements require strength and endurance. Picking up a heavy bag, getting in and out of a car, or even standing up from a chair all require muscle engagement. As we age, our muscle mass naturally declines, a process known as sarcopenia. According to research published in The Journal of Cachexia, Sarcopenia, and Muscle, muscle loss begins as early as our 30s and can accelerate without proper resistance training. This loss of muscle mass leads to decreased strength, balance issues, and a higher risk of falls and injuries.
Strength training not only prevents this decline but also enhances overall functionality. The Mayo Clinic states that regular resistance training improves bone density, reduces the risk of osteoporosis, and enhances metabolic health, helping to manage conditions like diabetes and cardiovascular disease (Mayo Clinic).
The Benefits of Low-Impact Strength Training
Many people associate weightlifting with high-impact activities such as Olympic lifts or high-intensity interval training (HIIT), which can be tough on the joints. However, strength training doesn’t have to mean high-impact stress on the body. Engaging in low-impact strength training offers numerous benefits, making it accessible to individuals of all fitness levels, from beginners to seasoned athletes.
According to Grady Health, low-impact workouts reduce strain on the joints while still providing substantial strength and cardiovascular benefits (Grady Health). For individuals with joint pain, arthritis, or past injuries, low-impact strength training allows them to build muscle safely and effectively.
A study published in the Journal of Clinical Medicine found that low-intensity resistance training significantly improves flexibility, balance, and lower limb muscle strength (PMC). Additionally, combining aerobic and resistance training in a low-impact environment has been shown to decrease body fat and increase muscle mass, contributing to overall health and fitness (PMC).
While strength training is primarily associated with muscle building, it also has profound effects on heart health. The American Heart Association recommends incorporating resistance training at least two times per week to improve cardiovascular function, lower blood pressure, and enhance circulation.
Rowing, for example, is a highly effective form of cardiovascular exercise that also builds strength. Rowing works all of the major muscle groups of the body on every stroke. When combined with resistance training, it creates a powerful synergy, improving both heart health and muscular endurance. According to a study published in Sports Medicine, rowing improves aerobic capacity while placing minimal stress on the joints, making it one of the best low-impact workouts available.
Row House: The Ultimate Low-Impact Strength Training Solution
Row House has taken the best elements of strength training, hypertrophy, metabolic conditioning, cardio endurance, and active recovery, combining them into an efficient and effective low-impact workout program. Our method ensures that participants build muscle while protecting their joints, making fitness sustainable and accessible to everyone.
Row House offers a structured training system designed to optimize both strength and endurance throughout your weekly schedule. Our classes incorporate a combination of rowing intervals and floor-based strength exercises using:
- Light to heavy dumbbells
- Fitness balls and resistance bands
- Kettlebells ← still need to add these
These tools allow for progressive overload—the key to building muscle—while keeping workouts low-impact and joint-friendly. The workouts range from 30 to 60 minutes, making it easy to fit effective training into a busy schedule.
Five Key Training Styles at Row House
- Strength & Hypertrophy: Focuses on increasing muscle size and strength using controlled resistance training with dumbbells and kettlebells.
- Metabolic HILIT Conditioning: Incorporates high-efficiency strength and cardio combinations to boost endurance and fat loss.
- Cardio Endurance: Uses rowing as a primary tool to improve cardiovascular fitness without high-impact stress on the joints.
- Active Recovery: Aims to improve mobility, flexibility, and recovery with controlled, low-intensity movement.
The evidence is clear: strength training is one of the most effective ways to maintain health, prevent injury, and improve overall quality of life. A well-balanced program like Row House’s allows you to gain all the benefits of weightlifting and cardiovascular training while minimizing the impact on your joints.
If you're looking for a workout that builds strength, improves endurance, and supports long-term health in a low-impact environment, Row House is an excellent option. Their structured workouts, experienced coaches, and science-backed methodology make it easier than ever to incorporate strength training into your routine.
Start today, and build the strength you need for a healthier, more active life!
