The “Functional” Swimmer

Intro

Strength training is an excellent complement to a swimming program, enhancing muscular endurance, power, and injury prevention. Swimmers benefit from a well-balanced strength routine that targets key muscle groups used in strokes, starts, and turns while maintaining flexibility and joint mobility.

Safety

• Perform strength training 2-3 times per week on non-intensive swim days.

• Focus on controlled, full-range movements to prevent muscle tightness.

• Maintain proper form and breathing to optimize performance and reduce injury risk.

• Prioritize core and functional movements that translate to swimming efficiency.

• Allow adequate recovery between sessions to prevent overtraining.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

How to Perform the Routine

• Complete each exercise with controlled, fluid movements.
• Perform 3-4 sets of 8-12 reps for each strength exercise.
• Rest for 30-60 seconds between sets.
• Aim for 45-60 minutes of strength training per session.

Strength Training Routine for Swimmers

1. Pull-Ups

• Benefits: Strengthens lats, shoulders, and grip for powerful strokes.
• How to: Grip a pull-up bar with palms facing forward and pull your chin above the bar.
• Reps: 3-4 sets of 8-12 reps.

2. Dumbbell Bench Press

• Benefits: Develops upper body strength for freestyle and butterfly strokes.
• How to: Lie on a bench, press dumbbells upward, and lower with control.
• Reps: 3-4 sets of 8-12 reps.

3. Single-Leg Squats (Pistol Squats)

• Benefits: Builds leg strength and stability for starts and turns.
• How to: Lower into a squat on one leg while extending the other forward.
• Reps: 3 sets of 8-10 reps per leg.

4. Medicine Ball Rotational Throws

• Benefits: Enhances core power for stroke rotation.
• How to: Stand sideways to a wall, twist your torso, and explosively throw a medicine ball against it.
• Reps: 3 sets of 10 reps per side.

5. Romanian Deadlifts

• Benefits: Strengthens hamstrings, glutes, and lower back for a strong kick.
• How to: Hinge at the hips while lowering dumbbells or a barbell down your legs, keeping your back straight.
• Reps: 3 sets of 8-12 reps.

6. Plank with Shoulder Taps

• Benefits: Builds core and shoulder stability for better control in the water.
• How to: Hold a plank position and alternate tapping each shoulder without rotating hips.
• Reps: 3 sets of 30 seconds.

Benefits of Cross-Training with Strength Workouts

1. Increased Power & Speed – Enhances push-offs, strokes, and turns.
2. Improved Core Stability – Supports efficient body positioning in the water.
3. Enhanced Endurance – Builds muscular stamina to sustain performance.
4. Reduced Risk of Injury – Strengthens stabilizer muscles and joints.
5. Better Overall Athleticism – Develops balance, coordination, and explosive movement.

Incorporate this strength training program 2-3 times per week to complement swimming performance and build a well-rounded athletic foundation!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.