3 Benefits of Strength Training for Swimming Athletes

Wednesday, October 25, 2017

3 Benefits of Strength Training for Swimming Athletes

3 BENEFITS OF STRENGTH TRAINING. While the primary objective for swimmers engaged in land-based strength training is to build more speed in the water, there are additional benefits as well.


Strength training is one of the most proactive steps a swimmer can take to prevent injuries, especially to  the shoulders. The recognizable physique of a swimmer features large shoulders and a well-developed upper body but is often punctuated by poor posture.

The shortened chest muscles and lengthened back muscles developed by swimmers can result in posture imbalance, often accompanied by shoulders that drop forward, and are sometimes internally rotated. Long-term swimming with this posture can lead to inflammation around the shoulders and pain when the bones are not held firmly in place on all sides.

Eventually, if not corrected, such an imbalance can lead to injury that can take a swimmer out of action. Strength training can correct imbalances by targeting the stabilizing muscles around the shoulder joints. Posture can also be improved by targeting the muscles of the upper back. Balanced strength and better posture help a swimmer remain injury free.
3 Benefits of Strength Training for Swimming Athletes


Another benefit of strength training is the management of training time. Limitations on water time, as well as limits on the productive swimming a person can be expected to do in one session, can lead to training content deficiencies. As we try to include every training element into our limited water time, we may end up short on every element.

By supplementing water training with additional time dedicated to land-based strength work, more value can be achieved in with the overall training routine. Precious water time can be used to practice solid technique, including stroke coordination, the elimination of drag, refining “feel” for the water, and to experience swimming economically at any speed.

Land work can be used to develop the full spectrum of swimming-specific strength, where it is developed most efficiently.
Read also => 4 Types of Strength Should be Concerned for Swimmers Athletes


Strength training also adds a new dimension of feedback to a swimmer’s routine. It is common for swimmers to become so accustomed to swimming that they forget to pay attention to the mechanics of what they are doing in the water.

Land-based strength training provides a new way to “connect” with the physical actions of the sport. In addition, swimmers can observe improvement in strength as they adapt to the workload. More repetitions, more resistance, and faster tempo achieved over time on land give a swimmer concrete feedback that they are improving, thereby building confidence and motivation.

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