Building muscle requires more than just cardio workouts. Adding resistance training into your routine is essential for gaining strength and increasing muscle mass. But what about swimming? Can pool-based training help you build muscle with every stroke? The answer is yes, but with a few caveats.
Swimming provides a unique form of resistance training due to the density of water. Every movement in the water creates more resistance than you would experience on land. While you may not bulk up like a bodybuilder without traditional weight training, you can still make significant strength gains in the pool. Lap swimming alone can already work wonders for your upper body and legs. With a bit of creativity, you can target the rest of your body as well.
According to Terry Heggy, a Level 3 USMS coach and NASM-certified personal trainer, incorporating short, high-intensity exercises is key to building muscle in the pool. It’s all about choosing the right motions, resistance, and repetitions to maximize your workout. Beth Jones, a swim coach and personal trainer, also emphasizes the importance of proper form and intensity to see muscle-building benefits from each exercise.
Here are some effective exercises to add to your swim workout:
1. Tombstone Drill: This exercise intensifies your kick by using a kickboard to create extra resistance. Engage your hip flexors, quads, and hamstrings by kicking with a straight leg and a soft knee.
2. Kickboard Press and Pull: Strengthen your chest and arms with this explosive motion that targets the pecs, shoulders, and upper back. Vary the resistance by dunking the kickboard deeper underwater.
3. The “Gutbuster”: Engage your core muscles with this challenging drill that works your entire midsection. Flutter kick down the pool while maintaining a vertical torso position.
4. Dry Shoulder Treading Water: Tread water with rapid arm movements to target the rear deltoids and forearms. This exercise provides a full upper body workout.
5. Starting Block Pull-Ups/Curls: Use starting blocks to perform bicep curls and pull-ups, targeting different muscle groups based on hand grip and elbow angle.
6. Kicks with Rotation: Improve core strength and swim technique by kicking down the pool with hands at your sides. Focus on engaging your core muscles and maintaining stability.
7. Swim with Paddles: Enhance your stroke efficiency and build lats by incorporating swim paddles into your workout. Start with short sets and gradually increase the duration.
8. The Parachute Pull: Increase resistance by using a parachute clipped around your waist to stimulate muscle growth. This exercise challenges your strength and endurance in the water.
Incorporating these exercises into your swim routine can help you build muscle and improve overall strength. Remember to focus on proper form, intensity, and progression to see the best results. With dedication and consistency, you can achieve your muscle-building goals in the pool.
