The rowing machine may be collecting dust in the corner of your gym, but when it comes to testing fitness, the 500m row is hard to beat. Lasting less than two minutes for most people, it challenges your ability to produce power, sustain effort and put your engine to the test.
The distance may be short, but it shouldn’t be underestimated. A strong 500m row time requires more than brute force alone. Technique, stroke rate and aerobic fitness all play a role, making it a useful marker of overall conditioning. And if you're in your 50s, it can provide a valuable benchmark for tracking how your fitness is holding up over time.
Average 500m Row Time for Men in Their 50s
Of course, rowing times vary depending on experience, bodyweight, technique and training history.
According to data from Rowing Level, recreational male rowers in their 50s average around 1:38-1:39 for 500m, although these figures are based on rowing enthusiasts and are therefore likely to be faster than those of the wider population.
For men in their 50s, breaking 1:40 for 500m is a strong benchmark of cardiovascular fitness and power endurance. A time below 1:30 moves into advanced territory, while anything approaching 1:22 is considered elite for the age group.
How to Row Faster in Your 50s
According to rowing coach Austin Hendrickson, improving your 500m row time isn’t simply about rowing harder. Speaking in a YouTube video, he argues that long-term progress comes from improving movement quality and technique.
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‘You have to focus on your mechanics,’ says Hendrickson.
Good technique, he explains, allows rowers to get more out of every stroke by using more muscle mass and moving more efficiently.
‘When you understand mechanics, all of those things go through the roof.’
For those new to rowing, he recommends building training volume gradually rather than jumping straight into hard intervals.
‘The minimum you can train to get better is two days a week,’ he says.
From there, he suggests slowly increasing training frequency and intensity as your body adapts, while also incorporating resistance training alongside rowing. One of his biggest recommendations is to prioritise mobility work and strength training, especially as you get older.
‘Invest in your body so that it will stick with you for the long haul,’ says Hendrickson.
Finally, he emphasises the importance of treating recovery as part of the training process. He recommends warming up properly before each session, cooling down afterwards and viewing every workout as three distinct parts: preparation, training and recovery.
By combining mobility work, sound technique, strength training and consistency, rowing can be one of the most effective ways to maintain fitness and continue improving performance well into your 50s and beyond.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
