9 Strength Training Exercises to Improve Swimming Performance

Swimming is an incredibly demanding sport that requires both endurance and strength.

Whether you’re a competitive swimmer or just someone who loves to hit the pool for a good workout, incorporating strength training for swimming into your routine can significantly boost your performance.

In this blog post, I will explore

→What strength training is in swimming,

→How it can help you swim faster, and

→Nine effective exercises that will enhance your swimming performance.

So without further delay,

Let’s dive in

 

What Is Strength Training in Swimming?

Strength training in swimming refers to exercises and techniques that focus on building

• Muscle strength,
• Power, and
• Endurance,

which are all vital for improving swimming performance.

Unlike traditional swimming in the water that enhances technique or endurance, strength training is designed to target muscle groups and movements specific to swimming on land.

This can help swimmers enhance their

• Power,
• Efficiency, and
• Speed in the water.

By incorporating weight training, bodyweight exercises, and resistance training, swimmers can develop stronger muscles that improve their overall power in the water.

 

How Can Strength Training Improve Swimming Performance?

Strength training can improve swimming performance in several ways:

 

By Increasing Power:

Stronger muscles, particularly in the upper body, core, and legs, help swimmers pull themselves more efficiently through the water.

 

By Improving Endurance:

By building muscular endurance, swimmers can maintain a fixed performance throughout long distances in competition.

Better Stroke Technique:

Targeted strength exercises improve muscle coordination and control, leading to more efficient swimming technique.

Enhanced Flexibility and Range of Motion:

Certain strength exercises help improve flexibility, enabling swimmers to perform strokes with more amplitude.

 

Injury Prevention:

Strengthening muscles can protect joints and ligaments from the repetitive motions in swimming, reducing the risk of swimming injuries.

 

How Strength Training Can Help You Swim Faster

Swimming faster isn’t just about technique, it’s about increasing the full potential of your body’s strength and power.

Strength training helps you develop the muscles needed to generate more force during each stroke and kick.

Additionally, strength training improves your swimming efficiency, which is key for reducing drag and conserving energy while swimming.

Stronger muscles can help you streamline your body position in the water, allowing for smoother and faster movement.

 

9 Best Strength Training Exercises for Swimmers

To maximize swimming performance, here are nine effective strength training exercises for swimmers.

 

1. Pull-Ups

Pull-ups are fantastic for building upper body strength, particularly the lats, shoulders, and arms.

These muscles are crucial for powerful strokes like freestyle, backstroke, and butterfly. Start with bodyweight pull-ups and work up to adding weight for extra resistance.

A standard amount of pull ups swimmers should be able to do is 20+.

 

2. Squats

Squats target the legs, hips, and core, all of which are essential for maintaining propulsion and stability in the water.

Whether you’re doing bodyweight squats or using dumbbells or barbells for added resistance, this exercise helps improve your kick strength and power off the blocks.

 

3. Deadlifts

Deadlifts strengthen the posterior chain (lower back, glutes, and hamstrings), which plays a significant role in powerful starts and turns.

This exercise is key for swimmers who want to increase their explosive power and improve their underwater phase.

 

4. Medicine Ball Slams

This dynamic, full-body exercise builds explosive power, which is important for increasing stroke rate and strength.

The medicine ball slam helps engage the core, arms, and legs, mimicking the fluid, forceful motions required in swimming.

 

5. Lat Pulldowns

Lat pulldowns mimic the movement pattern of the freestyle stroke, making it an excellent exercise for strengthening the lats, shoulders, and arms.

These muscles are responsible for creating the pull in your stroke, which contributes to your overall speed in the water.

 

6. Planks

Core stability is essential for maintaining proper body position in the water. Planks target the abdominals, obliques, and lower back, helping swimmers maintain a streamlined position and reduce drag.

Side planks and forearm planks are excellent variations to incorporate. Athletes should aim to hold an elbow plank for over 10 minutes.

 

7. Kettlebell Swings

Kettlebell swings build explosive power in the hips and core, which is essential for fast swimming.

This exercise is great for improving the “snap” of your movements, such as kicking and pulling, helping you swim faster with less energy expenditure.

 

8. Leg Press

The leg press machine focuses on the quads, hamstrings, and glutes, providing swimmers with the leg strength needed for powerful kicks and pushes off the wall.

It’s a great way to develop leg strength without the risk of injury from excessive loading.

 

9. Box Jumps

Box jumps improve explosive power, agility, and coordination. This exercise helps swimmers develop the strength needed for quick starts, fast turns, and powerful underwater phases.

It also builds endurance in the lower body, which is crucial for sprint events.

 

How Often Should Swimmers Do Strength Training?

For optimal results, swimmers should aim to incorporate strength training into their routine 2-3 times per week.

It’s important to avoid overtraining, as swimming itself is already a physically demanding activity.

Strength training sessions should complement your swim practices, not replace them. Focus on different muscle groups and allow for recovery time between strength sessions.

 

What Equipment Is Needed for Strength Training in Swimming?

To start strength training for swimming, you don’t need a lot of equipment.

In fact, athletes under 16 should focus on body weight exercises like pull ups, push ups, and planks – which don’t require much equipment.

For athletes 17 & over some basic tools include:

1. Dumbbells or kettlebells for resistance exercises
2. Medicine ball for dynamic movements like slams
3. Resistance bands for adding extra load in bodyweight exercises
4. Pull-up bar or cable machine for lat pulldowns
5. Squat rack for heavier weightlifting (optional)
6. Stability ball for core exercises
7. Box or platform for plyometric exercises like box jumps

 

 

Can Strength Training Help Prevent Swimming-Related Injuries?

Yes, strength training can help prevent common swimming injuries.

Swimmers often deal with shoulder pain, lower back issues, and knee problems due to the repetitive motions in the sport.

By strengthening muscles and improving flexibility, swimmers reduce their risk of injury, especially from overuse.

Strength training can also help address muscle imbalances that contribute to poor technique and overcompensation.

 

At the end,

Strength training is an essential component of a swimmer’s training routine.

By targeting specific muscle groups, improving power, and enhancing endurance, strength exercises can help swimmers swim faster, reduce the risk of injury, and develop more efficient technique.

Incorporating the right exercises into your routine like pull-ups, squats, and planks will ensure that you’re not only improving your fitness but also enhancing your swimming performance.

To set up the best strength training routine for you, it is best to consult with your coach.