How Often Should Swimmers Lift Weights?
/Swimmers know that resistance training is a key element to enhancing their overall performance in the water. It improves power, reduces injury risk, and provides the strength necessary for efficient propulsion. But the question remains: how often should swimmers lift weights, and how can they effectively incorporate it into their swim training schedule?
Prioritizing Swimming with Resistance Training
Resistance Training for swimmers. Discover how weight training for swimmers can enhance strength, flexibility, and performance in the pool.
While resistance training offers tremendous benefits, it’s essential to recognize that swimming itself should remain the primary focus of any swimmer's program. The best way to improve in the pool is through deliberate practice aimed at refining technique, building endurance, and increasing speed. However, weight training for swimmers can serve as an excellent supplement, complementing water-based workouts by developing the muscular strength and power needed to excel.
Balancing these two aspects is key. Swimmers must carefully align their resistance training sessions with their swim training schedule to ensure they maximize their performance without overtraining.
- How Many Days a Week Should I Lift?
The ideal frequency for swimming weight training depends on various factors, including a swimmer’s goals, training history, and where they are in their competitive season. Most swimmers find that lifting weights two to three times per week strikes the right balance.
Off-Season and Pre-Season
During the off-season and pre-season phases, swimmers have more flexibility to focus on strength training for swimmers. This period is ideal for building foundational strength and working on power development. Lifting weights three times a week is generally recommended during this phase. Sessions may range from 45 to 60 minutes, focusing on progressively increasing strength.
In-Season and Competition Phase
As the swim season progresses and training volume in the pool increases, the frequency of weight lifting for swimmers typically tapers to twice per week. The focus shifts to maintaining the strength gains achieved earlier while prioritizing recovery. Workouts during this phase should be shorter, around 30–45 minutes, ensuring that swimmers can still perform at their peak during competitions.
Exercises for Swimmers: What to Focus On
swimming-specific resistance training
When designing a swim strength training program, it’s crucial to target muscles and movement patterns that directly translate to swimming performance. Swimmers should prioritize compound exercises, which recruit multiple muscle groups, and include swimming-specific resistance training to mimic in-water movements. Here are the core elements of an effective program:
Foundational Strength Exercises
Deadlifts: Build posterior chain strength, crucial for powerful kicks and starts.
Squats: Develop lower body power for explosive push-offs and turns.
Pull-Ups: Enhance upper body strength and simulate the pulling motion in strokes.
Bench Press: Strengthens the chest and triceps, aiding freestyle and butterfly strokes.
Rows: Improve back strength and shoulder stability, reducing injury risk.
Why Pull Ups are the Most Important Exercise for Swimmers
Swimming-Specific Movements
Incorporate exercises that replicate swimming mechanics, such as:
Cable pulls or resistance bands to mimic freestyle and butterfly strokes.
Rotational exercises to enhance core strength, supporting body rotation during strokes.
Med ball slams or dynamic movements to build explosive power.
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Core Training for Stability
Core strength is fundamental for swimmers, as it stabilizes the body and improves efficiency in the water. Include stability exercises like planks, rotational movements like medicine ball throws, and swim-specific patterns like hanging leg raises, to ensure an athletic core.
Weight Training and Swimming: Recovery Matters
One important consideration is the timing of your swimming and weight training sessions. Many athletes question, “can I swim after weights?” or vice versa. While it’s possible to do both on the same day, the order depends on your priorities:
If swimming performance is the main goal, swim first to ensure your technique and speed aren’t compromised by fatigue.
If building strength is the priority, weight train first, followed by a light swim to promote recovery.
Either way, ensure you’re allowing ample time for recovery. Overtraining can lead to diminished performance and increased injury risk.
Why Swimmers Should Maintain Strength Training Year-Round
It’s tempting to neglect the gym when swim training ramps up, but maintaining strength year-round is crucial. Even during periods of high swim volume, scaling back to one or two sessions per week can help you sustain the progress made in the off-season. This approach not only minimizes the risk of losing strength and power but also reduces the likelihood of overuse injuries caused by swimming alone.
Swimmers often ask, “how many times a week should I lift?” or “how often should you weight train?” The answer lies in consistency. Incorporating even two well-structured sessions weekly can yield significant results.
Seek Professional Guidance
If you’re new to swimming strength training or unsure how to design an effective program, working with a qualified strength and conditioning coach with swimming expertise can make all the difference. They’ll help tailor exercises to your unique needs, ensuring you maximize your time in the gym and the pool.
Enhance your strength, endurance, and power with the 12 Week Athletic Development Program by Coach Dan Daly, CSCS. Specifically designed for swimmers, this program focuses on developing the functional strength and joint stability needed to improve your swimming performance.
The Benefits of a Balanced Program
When done correctly, combining swimming and weight training can:
Reduce injury risk by strengthening key muscles.
Improve efficiency by enhancing core stability.
Increase propulsion through greater power output.
Boost overall endurance and performance.
For swimmers seeking to optimize their results, a program that blends targeted weight lifting for swimmers with swim-specific drills is invaluable.
Join Dryland Coaching with Dan Daly and build the strength, power, and mobility you need to excel in the pool!
Adding weight training for swimming doesn’t have to be complicated. A few focused sessions per week can dramatically improve your strength, reduce your injury risk, and enhance your performance in the water. Whether you’re just starting out or looking to refine your program, remember that consistency and balance are key. So, grab a pair of dumbbells, hit the squat rack, and start building the strength you need to dominate in the pool.