Looking for a low-impact, full-body workout that builds muscle while being gentle on the joints? Swimming is one of the best options. Not only is it accessible at any age, but it also provides benefits for both physical health and mental well-being. However, to see real results, consistency is key. A swimming coach shares expert advice on how to use this sport effectively for muscle growth.
Why Swimming Is an Ideal Strength-Building Sport
“Swimming is a non-impact sport, making it particularly suitable for people with sensitive joints or those returning to physical activity,” explains swimming coach Pierre Tortereau. Unlike running, which involves repeated ground impact, swimming allows for a gentle reintroduction to movement while still being an intense, full-body workout.
But the benefits go beyond just fitness. Swimming improves cardiovascular health, tones muscles, and enhances overall well-being. The massaging effect of the water also helps reduce muscle tension, making you feel lighter and more relaxed after a session. However, to make real progress, it’s essential to swim at a comfortable breathing pace—you should be able to complete several laps without excessive exhaustion.
Which Muscle Groups Does Swimming Target?
Different strokes activate different muscle groups, making swimming a versatile workout.
- Freestyle, backstroke, and butterfly primarily engage the upper body, using the arms for propulsion while the legs help with balance.
- Breaststroke, on the other hand, distributes the effort more evenly. “Both arms and legs contribute to forward motion, making it a more balanced stroke,” says Tortereau.
Regardless of the stroke, swimming is an effective way to tone the entire body. Freestyle and breaststroke, for example, allow for varying speeds and endurance training, making them ideal for long sessions. “As long as you’re moving and swimming, you’re already making progress,” reminds the coach.
However, certain strokes require precaution. Backstroke, for example, heavily engages the shoulders, which can lead to discomfort if not performed correctly. “It’s also best to avoid it if you have lower back pain, as weak core muscles can lead to lumbar discomfort over time.” Likewise, intensive breaststroke training—over 1,000 meters per session—can cause strain on the knees, lower back, and hips. “Listen to your body, and if you experience pain the next day, it may be a sign to adjust your technique or intensity,” advises Tortereau.
How Often Should You Swim to Build Muscle?
The ideal swimming routine depends on both personal schedules and physical capacity. How many times per week should you swim to see results? “Swimming 30 to 40 minutes, two to three times per week, is already an excellent routine,” says Tortereau. More than distance, what really matters is consistency and session duration. “Some may swim 1,000 meters, others 600 meters in the same amount of time, but it’s the total time in the water that counts,” he explains.
For those looking to enhance muscle growth, using training accessories can help target specific areas.
- Fins and kickboards focus on leg and lower back strength.
- Hand paddles increase upper body resistance, working the arms, shoulders, and chest.
- Pull buoys isolate arm movement, allowing swimmers to strengthen their upper body without engaging the legs.
By incorporating these tools into workouts, swimmers can increase intensity and variety, ensuring a well-rounded muscle-building routine.
Ultimately, whether you’re swimming for muscle gain, endurance, or overall fitness, the key is regularity. A structured approach—mixing different strokes and training methods—will deliver optimal results while keeping workouts engaging and effective.