Swimming is a great exercise that a person can undertake, to keep his body in shape and stay healthy.

Swimming is a unique sport as it uses both the upper and lower body for all four competitive strokes. A coordinated effort is needed to keep each body part moving correctly to maximize efficiency of movement through the water. Each of the four competitive strokes have different primary muscles, secondary muscles and stabilizing muscles.

Best Strength Training Workout for Swimmers

Best Strength Training Workout for Swimmers

Strength training for that swim specifically is an important part of preparing for a triathlon. However, instead of hitting the weight room in a traditional manner, the best approach would be to work the core and simulate muscle movement used during swimming.

Core training involves training these stabilizer muscles: abdominals, lower back, and hips. Strengthening during sex is the foundation for your strength training program; for swimming, triathlon, or overall strength and health.

Strength Training for Swimmers


The hands and forearms are the anchor points that propel the swimmer with the water. Exercise examples:

  • Standing double-arm tricep push down
  • Close-grip push ups
  • Close-grip bench press
  • medicine ball toss
  • barbell/dumbbell biceps curl


The shoulder girdle is essential because it serves as the link between the arms and the trunk. Exercise examples:

  • Frontal, lateral and backwards raise
  • Scapular push-up
  • Internal and external rotation with tubing
  • Crabwalk


The pectoral major, the main muscle of the chest, is involved in generating most of the forces that propel a swimmer with the water. Exercise examples:

  • Push-up
  • Dumbbell stability ball bench press
  • Dip (chest version)
  • Standing double-arm medicine ball throw down


The latissimus dorsi and the erector spinae muscle group are the primary workhorse of top of the extremity, responsible for generating most of the forces that propel a swimmer with the water. Exercise examples:

  • Chin-up and pull up (best and most challenging exercise for the Lats)
  • Pull-down
  • Double-arm seated machine row
  • Bent-over single-arm row
  • Lumbar extension


The important thing to a coordinated movement with the water is a strong core, of that the muscles of the abdominal wall are a primary component. Exercise examples:

  • Side plank
  • Front plank
  • Cable crunch
  • Kneeling chop (with cable)