Strength Training For Swimming Performance

by Jen Adley

Swimming requires both muscular strength and endurance involving all major muscle groups. Resistance training 2-3 times per week can improve swimming performance by building muscular strength, endurance, prevent injury, and overcome muscular imbalances. Strength training for swimmers should focus on developing strong muscles with high endurance capabilities.

Ideally, high repetitions (15+) with light / moderate weight for 1-2 sets, is suitable for building good muscular endurance. Follow this with 1 additional set using a heavier weight, for 6-10 reps to build maximal muscular strength. For best results take little rest between sets and exercises. A minimum of one day's rest between weight training sessions is required. Be sure to stretch after any weight training session in order to maintain good flexibility, especially the shoulders. Swimmers tend to develop a tight shoulder capsule which can lead to problems down the road.

The following exercises will enhance swim performance. It is not necessary to do all of them in each strength training session, but your aim should be to vary your work out week. This will keep the body “off balance” and prevent strength plateaus. 

Wide Arm Press-Up-Place your hands at double shoulder width, with your palms facing forward.

Close Arm Push Ups- Beginners may perform this exercise on a box or elevated platform, as this is an advanced exercise. Aim to make a triangle with your fingers and thumbs, taking your elbows out to the side. Your hands should be under your chest.

Bench Press- Adapt the exercise by using an incline or flat bench, whilst working with either dumbbells or a barbell. Focus on a complete range of movement, lowering the weight down to your chest.

Forward Fly-Work on either a flat or incline bench, taking the weights from a central position, out to your sides, in line with your shoulders. Keep a slight bend in the arms at the elbow, lowering the weights no lower than your shoulders.

Reverse Fly-Support your body on either an inclined bench or the thigh of one leg (seated). Keeping a bend in your arms, lift the weight up no higher than shoulder height in a smooth motion. Lower under control.

1 Arm Row- Support your body by placing your left hand and knee on a bench, while placing the weight in your right hand, and your right foot securely on the floor. Aim to keep your back parallel to the floor, while lifting the weight straight towards your hip. Keep the elbow high without rotation.

Biceps Curl-seated with motion coming from elbow not shoulder.

Tricep Dips- Place your hands either side of your buttocks, with fingers facing forward. Bend at your elbows, taking them backwards. Perform on a secure bench with feet on the floor for intermediates, and feet on another bench for advanced. Focus on taking your elbows behind you.

Triceps Extension- Lie on a bench and smoothly extend the arm from a bent 90 degree position. Focusing on keeping your upper arm horizontal whilst keeping your elbow tucked into your side.

Lateral Raise-Holding suitable dumbbells in each hand, smoothly lift the weights up from your side, to a horizontal position out to your sides, aiming to keep a slight bend in your arms, hands inline with your shoulders. For best results, certainly for beginners, aim to work on a declined bench so that you have some support for your lower back.

Front Raise-Holding suitable dumbbells in each hand, smoothly lift the weights up from your side, out to your front, aiming to keep a slight bend in your arms, hands inline with your shoulders. For best results, certainly for beginners, aim to work on a declined bench so that you have some support for your lower back.

Shoulder Press-Work in a seated position on an inclined bench for support for your back. Lift the weights from your shoulders, up above your head, keeping the palms of your hands facing forward. Make sure the weights are secure.

Jen Adley earned her BS in Biology and a Masters degree in Physical Therapy. She is a practicing board certified physical therapist for Body Pros Physical Therapy and is coaches athletes for The Sport Factory. She is licensed by USA swimming with over 10 years coaching experience. Jen has twice received an honorable mention ranking from USA Triathlon.