Don't let the rower confuse you or intimidate you.

Your SELF-PACED follow along guide to how to row without getting hurt on your journey to take your health back, without the fancy jargon!

Did you just buy a rower and not sure where to start?


Do you have a belly or thick thighs making it tough to get into the "perfect" position?

If you want to learn how to row right from the start, then this course is for you. I'll teach you how to use the indoor rower confidently!

Learn everything you need to know to row without getting hurt so you can continue on your journey to take your health back!

If this sounds like you...THEN THIS COURSE IS FOR YOU

I'm Dr. Amanda Painter Diver, a Doctor of Physical Therapy, and my passion is to help others use the rower safely, with correct form and help them prevent injury. I've been rowing for almost 20 years and have seen it all!


Rowing is great at being low impact and it can be adapted to fit your situation. You can work towards a goal, use it for weight loss or to improve your cardiovascular fitness! But if you just jump on, you're more likely to have to sell that machine you just spent a hefty amount of money on, and no-one wants that!

This is NOT for you if you are an experienced rower, with previous training from a coach, or if you have rowed crew with a lot of training. This is also not for you if you like all the technical words and jargon and want to get confused easily.

Watch this quick video to see



Start Rowing Confidently in 5-weeks!

Indoor Rowing For Beginners

Start Rowing Stronger and Longer Without Getting Hurt!

Get Rowing Now!

Indoor Rowing For Beginners

Is the step by step guide to help you reach your indoor rowing goals!

✯ Stop wasting time just rowing for 30 minutes and getting nowhere

✯ Stop moving your legs out so you can get in that "optimal" position like everyone says!

✯ Stop rowing aimlessly and possibly hurting yourself

✯ Learn about the indoor rowing machine and how to use it to your advantage!

✯ Get weekly guidance to help you move along and keep improving!

✯ Get personalized rowing analysis as often as you want in the private facebook group!

24/7 Lifetime Access (including ALL updates)

5 weeks of rowing workouts included! 

You get access to Amanda in the Facebook Group!

Ask your questions and get advice about form!

Indoor Rowing for Beginners isn't about making everyone look the same on the rower.

It's about adapting the rowing machine for YOU so you can row 30+ minutes, row without getting hurt, and reach your GOALS!

Stop only looking for guidance on YouTube.

Let me show you what's included in the program:

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Module #1: Machine Confidence

Module 1.1: Introduction

Module 1.2: Goals and Choosing a Workout

Module 1.3: Machine Intro

Module 1.4: Screen Demystified - Understand the Rower

Module 1.5: Machine Setup - Make the Machine Work for You

Module 1.6: Adapting the Machine For You

Module 1.7: Get Rowing

Module #2: Form Optimization

Module 2.1:  Intro and Why This is Important

Module 2.2: Rowing Fundamentals

Module 2.3: Setup Formalities!

Module 2.4  Pick Drill - Putting it together

Module 2.5: Reverse Pick Drill

Module 2.6: Breathing

Module 2.7: The Numbers Related to Rowing

Module 2.8: Improving Performance

Module 2.9: Rowing Assessment

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Modules For Indoor Beginner Rowing - AD.

Module #3:Injury Prevention

Module 3.1: Personalizing rowing for you

Module 3.2: Pain Center

  • Break down common injuries and how to avoid them

  • Broken up by body areas and tricks to fix what you might see

Module #4: Endurance Mastery

5 weeks of workouts 3 workouts a week, all under 30 minutes.

Includes an optional 2 extra workouts each week.

Modules For Indoor Beginner Rowing - AD.

I teach you to row confidently

without injury.

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Here's the thing about YouTube, sometimes those workouts can be too advanced for beginners and they don't address your form. This can lead to injury which = hesitancy to row.

  • You then stop exercising, when you were on a roll or motivated. 

  • You spend money at the doctor for an injury that could have been prevented.

  • You wonder if you'll be able to use the rower again without pain.

  • You start to think if this workout didn't work for me will others?

I want everyone who works with me to be happy...

I offer a 30 day money back guarantee.

Feel confident in your ability to row 30+ minutes, without getting hurt to help you take your health back, or your money back.

Don't Have Time?

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First, the best part is that you get LIFETIME access to the videos and you get any changes that are made!

The videos are under 2 hours total and the workouts are 30 minutes or shorter, and only 3 times a week!

Making yourself a priority is just as important as eating, it helps keep you mentally happy, as well as get you towards your fitness goals. PLUS we are all eating a little more right now...and tensions are a little make some time for you!

If you get hurt, you will just be a couch potato, so help yourself stay injury free and active but taking this step for you!

Have an injury and can't row?

You are in the PERFECT place! Amanda Diver is a Doctor of Physical Therapy who does online consultations! Not only that, but people are rowing just days after total hip replacements, total knee replacements, sprained ankles, and other injuries. Rowing is great at being low impact and it can be adapted to fit your situation. If you need help for a specific injury, just reach out and Amanda would be happy to help you problem solve and get rowing pain free!

How much is Indoor Rowing for Beginners?

Many new rowers think that if they just keep rowing 5k a day, they will eventually be able to row longer and faster.

Well, while this is true for some, but Indoor Rowing for Beginners is a PROVEN Program to get you there faster.

Or maybe you just got your rower, spent some time watching YouTube videos, but you're not sure what videos to follow or do.

If you're like me, sometimes just having something laid out in a step by step guide can be helpful.

Plus get guidance from a Doctor of Physical Therapy that doesn't clump you into the "norm", who has 20 years of rowing experience, including D1 and high school rowing. 

It's all yours for $223 with workout series!) 

(That's the price of one PT appointment with me!)


And we have a 3 month payment plan without a price increase! I want this to be affordable so you can really improve your rowing and not get hurt!

I offer a 30 day money back guarantee.

I don't want unhappy money or unhappy clients. If this doesn't give you any value, doesn't help you learn more and reach your goals on the rowing machine, or you're just not satisfied with the quality of the content, or any other reason, just email me and request a FULL refund.

I might ask how I can improve, but I will gladly give you your money back!

Want some testimonials about working with me or my other resources? Read Below!

"In my quest to stay active while injured (bad knee), I got a Concept2 rowing machine.  I had limited experience with it at the gym and for about 2 months I just got on it and rowed with little training and no work out plan.  I stumbled across Amanda's Instagram account The.Rowing.Doc and was impressed with her easy going manner and honest straight forward content.  She was the perfect source of information for me, a rower and a physical therapist.  When she offered her course "Forever Rowing - Go from out of breath to rowing for 30+ minutes on the indoor rowing machine!"  I immediately signed up.  The course was perfect.  From explaining the numbers on the screen, to warm ups, correct rowing posture, row along videos and workouts, it provided me with the foundation to be confident on the machine and not further injure myself. Amanda's engaging manner, positive energy, and willingness to help in any area of your training is invaluable. It is a great course and I learned much from it.  I found myself referring to it to reinforce some basics, like the Pick Drills.  It gave me the foundation and skills needed to confidently join her Million Meters in 2020 Challenge.  My 500/m split is still a work in progress!"

-Cheryl Dasilva 

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Get Indoor Rowing for Beginners NOW!