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If you’re asking yourself does swimming build muscle, then the simple answer is yes, it’s a great full-body way to build muscle. Not only does it tick off both an upper and lower body workout, but it’s also easier on your joints and benefits your heart and lungs in the process, making it a great addition to your fitness routine.<\/p>\n
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How muscle is built?<\/strong><\/h2>\n
Most people think you have to lift weights in the gym to build muscle, but this just isn\u2019t true. According to renowned fitness scientist Brad Schoenfeld, the three things you need to build muscle<\/a> are muscle tension, metabolic stress and muscle damage.<\/p>\n
All of these can be achieved by swimming, especially if you figure out the best frequency and intensity to turn swimming sessions into legit muscle-building workouts. After all, have you ever seen an elite swimmer who wasn\u2019t in great athletic shape?<\/p>\n
Why is swimming a good way to build up muscles<\/strong><\/h2>\n
Swimming is a fantastic full-body workout for building muscles all over the body<\/a>. Not only does it tick those three boxes of muscle tension, muscle damage, and metabolic stress but it does so in a way that takes all the pressure off your joints.<\/p>\n
Swimming is a unique exercise in the way it supports your body but gives you continuous resistance to work against. There is no down-time when you\u2019re in the pool, your body is constantly working to pull its own weight through the density of the water.<\/p>\n
Which muscles does swimming work?<\/strong><\/h2>\n
Depending on which swimming stroke you do, swimming can give you a really balanced all over workout.<\/p>\n
Upper body<\/strong><\/h3>\n
Swimming front crawl will develop your back muscles, shoulders, and triceps as you stretch<\/a> and rotate before pulling through the water. Breast stroke will work more of your chest, arms and shoulders, and backstroke will work your shoulders and back.<\/p>\n
Lower body<\/strong><\/h3>\n
Front crawl and backstroke are great ways to work your gluteal muscles, hips, quads and hamstrings, whist breaststroke targets your hamstrings, adductors and abductors (the muscles on the inside and outside of your thighs.<\/p>\n
Core and abs<\/strong><\/h3>\n
All swimming strokes are amazing for your abdominals, waist, and deep core muscles because you will be lying flat in the water whilst stretching, rotating, and twisting around that midline.<\/p>\n
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The best swimming stroke for muscle gain<\/strong><\/h2>\n
As you can see, all of the swimming strokes are good for building muscle because they all work your upper body, lower body<\/a>, and core. If you can swim more than one stroke, why not mix them up during every swim session? This is a great way to work antagonistic muscles so you get a well-rounded workout<\/a>. Just what you\u2019re looking for!<\/p>\n
5 benefits of swimming for fitness<\/strong><\/h2>\n
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Great for your heart and lungs<\/strong><\/h3>\n
Swimming is a combination of resistance training and cardio, which means it will develop healthy heart and lungs which is so important<\/a> for long-term health and wellness.<\/p>\n
Low impact on the joints<\/strong><\/h3>\n
The nature of swimming means your joints will be under much less pressure than traditional weight training in a gym, which may mean you are at less risk of injury.<\/p>\n
Needs less recovery time than weights<\/strong><\/h3>\n
Because swimming is lower impact than weights, you should recover faster from swimming sessions which means you can increase your training frequency.<\/p>\n
Builds muscle mass and tone<\/strong><\/h3>\n
Water adds resistance, making swimming a great muscle building exercise<\/a> to grow new muscle and maintain your existing muscle mass.<\/p>\n
Develops strength<\/strong><\/h3>\n
Swimming can get you seriously strong, too, as you power your way through the water pulling your own body weight.<\/p>\n
How often should you swim to change your physique?<\/strong><\/h2>\n
The best fitness routine is one you can stick to. After all, there\u2019s no point aiming to swim 5 times a week if you can only go twice, you\u2019ll just end up feeling negative about it.<\/p>\n