Doing weights is an excellent exercise for rowers to gain strength. This movie shows several basic exercises which I believe are the most important to work the main muscle group for rowing: deadlift, squat, seated cable row, bend over row, abs machine. I also do other exercises (e.g. leg press, bench press) but consider them less important and left them out to keep the movie compact. The deadlift is my favorite exercise and I spend a separate video on it with a lot of comments. It also covers proper technique. Baaf's guidelines for rowing-specific strength training: - keep the total workout compact: between 60 and 90 minutes - concentrate on rowing-specific exersizes - add weights as long as you can maintain technique - do 5 to 6 sets of max 12 reps in the preliminary season - keep the breaks between sets relatively short (60 to 90 secs) - the first set is relatively light and the last set has to be heavy - no need to complete the last set: at least your are doing enough :) - after a short warm-up at the erg, start with either squat or deadlift - starters should do small weights or circuit training for 6 months - include protein in your meal after the workout - avoid high intensity training the next day Disclaimer: - ensure your spine and back are OK, consult a doctor when in doubt - ask a coach or instructor to monitor your technique camera: GoPro Hero2 Clips of music are less than 30 sec to avoid copyright issues.