“I’m not a strong swimmer.”
This is the phrase I hear most often, usually whispered as a confession. With over 30 years of experience as a swim instructor, coach of adult masters' teams, and competitive long-distance swimmer, my greatest passion is helping adults add one crucial word to that phrase: “I’m not a strong swimmer. Yet.”
"Yet" is a powerful word, reflecting a positive mindset and a commitment to continuous improvement. For some, it's about mastering confidence in the pool one ‘fingertip’ at a time.
Here are some tips I've shared with hesitant adults wanting to feel stronger, safer, and more empowered in the pool, whether in-ground or above-ground.
Master the Pool Exit
Though it sounds basic, mastering the art of exiting a swimming pool can significantly boost your strength and fitness. This seemingly simple task enhances agility and builds muscle. You’d be surprised how many swimmers struggle with getting out of the pool.
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Above-Ground Pool: Practice climbing the ladder to build leg and arm strength.
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In-Ground Pool: Use your arms to lift your body halfway to your waist, then lower yourself back down. Progress to push-ups on the pool edge: Stand in the water facing the pool edge, place your hands shoulder-width apart on the edge, and perform push-ups. Aim for 3 sets of 10-15 repetitions. For an added challenge, climb out of the pool completely and then get back in a few times.
Video source: ASA
Note: Repetition is key. Regularly practicing pool exits transforms this routine activity into an effective strength workout.
Work Your Arms
- Pool Perimeter Arms: In a waist-deep pool, hold onto the edge and use your arms to navigate around the pool without using your feet or touching the bottom. Aim to go as fast as possible. Repeat this for multiple perimeter laps to strengthen your arms.
- Standing Arm Circles: Stand in chest-deep water, extend your arms to the sides, and make small circles for 1-2 minutes. Then, reverse the direction. This exercise builds arm strength and endurance.
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Lift Water Weights: Invest in Aqua Fitness Water Dumbbells and Barbells designed for low-impact pool workouts. Commonly used in aquarobics classes, these foam weights are readily available online and provide an effective way to enhance your aquatic exercise routine. You can find recommended exercises in various YouTube videos.
Focus on Your Kick
- Swim Scissor Kicking: Hold onto a kickboard or float. With your face above water or holding your breath, straighten your legs, point your toes, and practice scissor-kicking. Aim to move from one end of the pool to the other.
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Wall Flutter Kicks: Hold onto the pool edge and perform flutter kicks for 1-2 minutes. Repeat for 3 sets, focusing on kicking faster each time.
Image source
- Bicycle Kicks: In chest-deep water, lean back slightly and perform bicycle kicks, alternating legs for 1-2 minutes. Aim for 3 sets.
- Treading Water: In a pool at least 4 feet deep, practice treading water for as long as you can, working up to 5-10 minutes. This builds endurance and confidence, and is invaluable in rivers, lakes, and oceans, providing vital support and enhancing safety.
Practice Breathwork
- Bubble Blowing: Submerge your face and blow bubbles. Practice regularly to get comfortable with exhaling underwater.
- Breath-Holding Drills: Hold your breath for a few seconds while submerged, then gradually increase the duration. Always do this in a safe environment with supervision if possible and stop immediately if you feel dizzy.
Build Strength with Easy Exercises
- Water Jogging: Jog in place or across the pool in chest-deep water for 5-10 minutes. This is a great cardiovascular exercise that also strengthens your lower body.
- Leg Lifts: Hold onto the edge or a kickboard and lift your legs up and down in front of you. Perform 3 sets of 10-15 repetitions.
By incorporating these activities into your routine, you'll build strength, improve fitness, and gain confidence in the pool. Even practicing floating on your back engages your core muscles. Over time, you’ll progress from saying, “I’m not a strong swimmer, yet” to proudly declaring, “I’m a strong swimmer, now.”
Note: Three decades of teaching and coaching swimming have taught me a crucial lesson: never swim alone, regardless of your swimming ability. I've learned this lesson firsthand. Always review pool safety guidelines before swimming and ensure you have a charged phone nearby for emergencies.
Helpful Resources:
- Water Safety Info: https://ndpa.org/learning-how-to-swim-as-an-adult/
- U.S. Master’s Swimming: https://www.usms.org (find local swim clubs, get swim workouts, technique tips)
