Strength Training for Swimmers (And Everyone Else!)

Strength Training for Swimmers (And Everyone Else!)

No Equipment? No Problem!

Many people think you need a lot of fancy equipment to get a good workout. That's not true! You can work out with things you have at home. Today, we're going to show you how to do exercises without bands. These exercises will make your swimming muscles stronger. But don't worry if you're not a swimmer. These workouts are great for anyone who wants to get stronger.

Let's Get Started (see video here: )

First, let's find some things around the house. You can use weights, a mat, a ball, or even a bench. Anything sturdy will work. Now, let's get moving!


Warm-Up with Squats and Twists

Start by standing with your feet apart. Your heels should touch each other. Put your hands together in front of your chest. Now, squat down like you're going to sit back. Make sure your butt goes back over your heels. This is like peeing in the woods, which we're good at in Canada!

After squatting, stand up and twist. Bring your opposite elbow to your knee. This move is important because it uses your legs and helps you rotate. Rotation is key for swimming. Do 15 to 20 squats and twists on each side.


Dead Bugs for Core Strength

Next, we'll do dead bugs. Lie down on your mat. Lift your hands and knees up. Stretch one leg out, just off the mat. Put the same side hand on your thigh. Take your other arm up and over your head. Switch sides. This exercise is good for your flutter kick in swimming. It also makes your shoulders more flexible. Do 15 to 20 on each side.


Other Exercises

  1. Bent Over Rows: Stand with your feet shoulder-width apart. Bend over with a flat back. Pull weights up to your chest. This exercise works your back muscles.

  2. Bench Press: Use a ball or a bench. Press weights up from your chest. This works your chest muscles.

  3. Lat Push: Raise weights from your shoulders up over your head. This exercise is good for your shoulders and back.

  4. Tricep Kickback: Lean on a bench. Keep your elbow close to your body. Push the weight back. This move is great for the back of your arms.


Finishing Up

After these exercises, take a little time to cool down. Stretch your muscles. Make sure to listen to your body. If something feels wrong, stop doing it. You can always find a different exercise that works better for you.



It's important to do these exercises correctly. Start with lighter weights. As you get stronger, you can try heavier ones. Aim to do these exercises two to four times. This will help you build strength over time.


Julia Aimers

Clinical Exercise Physiologist

High-Performance Specialist

Head Coach/ Founder

Team Triumph Triathlon Club


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