How I Lost 30 Pounds and Managed My Type 2 Diabetes With a Hydrow Rowing Machine

This blog is a guest post from Hydrow member Keith Lochner. 

When I first purchased my Hydrow rowing machine in the fall of 2020, I was at a crossroads in my health and fitness. I had spent 26 years enduring the physical toll of combat training in the U.S. Army, leaving me with knee and shoulder pain that left me unable to run or do other high-impact exercises. On top of that, I was battling type 2 diabetes and carrying 30 extra pounds that I really wanted to drop. 

I needed a low-impact way to get back into shape beyond speed walking. Little did I know, investing in a Hydrow rowing machine would not only help me shed the weight, but also regain my strength, health, and sense of vitality. 

Transforming my body with rowing workouts

I’ve always been someone who had to stay in shape—that’s the nature of military life. After retiring and transitioning to teaching in 2011, I struggled with carrying extra weight. I wanted to go from 189 pounds to 150 pounds, but I couldn’t find an exercise that didn’t cause me pain.

I looked into various machines but was drawn to rowing machines (and Hydrow, specifically). Unlike other pieces of exercise equipment, which seemed focused on flashy graphics and distractions, Hydrow emphasized community, improvement, and proper mechanics, all key components of a fitness journey that truly works. 

Over 600 workouts on my Hydrow later, and I’ve lost 30 pounds, improved my type 2 diabetes, gone from a size 36 waist to a size 30, and pushed my resting heart rate and blood pressure to athletic levels—all at 60 years old!

Additionally, after a year of rowing, my knees felt strong enough to try running again. To my surprise, I no longer experienced the pain I once had. My doctor explained that rowing’s repetitive motion strengthened the ligaments, tendons, and muscles around my knees, allowing me to run again.

While I’m not training for marathons, I’m thrilled to be able to participate in Spartan races, half marathons, and charity cancer runs, where I can keep pace while most others walk. 

Clearing my mind with rowing 

Fitness has always been my go-to for stress relief. In the military, we’d exercise to keep our minds sharp in combat situations, and I’ve carried that habit into civilian life. Rowing has been especially beneficial in that respect. Each morning, I use it to clear my head and focus my mind for the day ahead.

Even on days when I’m feeling under the weather, the rowing machine helps me power through. Recently, I did a 30-minute workout just two days after being sick, and I felt amazing afterward.

Rowing isn’t just about physical fitness—it has played a huge role in my mental and emotional well-being. Whether I’m focusing on speed with James or using Aquil’s sessions to recenter myself, the workouts are deeply engaging. The personal connection with the Hydrow athletes makes each session feel meaningful. They’re not just trainers, they’re motivators, sharing insights and stories that connect on a human level. There’s a reason I look forward to every workout, whether it's a high-energy session or a more reflective one.

Hydrow has completely transformed my life. It has allowed me to overcome the physical challenges of my military career, manage my diabetes, and reconnect with my body. The low-impact workouts also helped me lose weight and regain my mobility. Whether it’s through rowing, weight training, or simply using it to clear my mind, the Hydrow has been my constant, and I’ll continue using it every day for years to come.