Many fitness enthusiasts tend to set the resistance on the rowing machine straight to the highest setting. This is not a good idea, as setting the resistance too high can lead to unhealthy strains and also makes the execution of the workout worse. To prevent rapid wear and tear on the elbows, shoulders and lumbar spine, we recommend choosing a resistance in the lower or medium range on the machine. For effective endurance training (i.e. for longer periods between 10 and 90 minutes), low resistance levels are perfectly adequate. For sprints (i.e. short bursts of up to 2,000 metres), you can set a higher resistance level on the fitness machine than for continuous exercise. Keep in mind, however, that as fatigue sets in, it becomes increasingly difficult to fight against the high resistance. In general, you should only consider increasing the resistance on the rowing machine as your personal strength increases.