Does Swimming Work Every Muscle?

There are several hundred muscles in the human body, and while it is almost impossible to work them all in a single exercise, there are full-body workouts that recruit all the major muscle groups. Swimming is a great example. It requires constant aerobic use of the upper-body, core and lower-body, and moving through water makes it a low-impact resistance exercise. There are few full-body workouts that compare with the benefits of swimming.

  1. Arms, Chest, Shoulders and Back

    • There are a variety of strokes, including freestyle, butterfly and breaststroke; each works the muscles in unique ways, but all swimming styles involve a similar pattern of reaching and pulling. In each stroke, as the arm reaches forward, the chest, shoulder and upper-back muscles are all engaged to lift the arm and move it in front of the body. As the forearm and hand begin to pull back through the water toward the body, the biceps are activated. As the arm becomes level with the body, the triceps work to extend the arm behind and push the swimmer forward.

    Abs, Obliques and Lower Back

    • As you swim, all the muscles of your core are activated to control the twisting motion of your body. Your upper- and lower-abdominals, lower back and especially your obliques are all recruited to generate the torque that rotates your torso with each stroke. Your core is also constantly fighting against the motion and instability of water to keep you swimming straight. To swim efficiently, the muscles in your lower back must work to keep your body in a straight line with your head, waist and feet just below the surface.

    Thighs, Calves and Butt

    • Different strokes will work your lower-body in different ways as well. For instance, the frog-kick of the breaststroke will emphasize the strength of the hip adductors and abductors as you squeeze your legs together and move them apart. But regardless of the style, swimming will work all the major muscles: the quadriceps and hamstrings of the thigh, the calves and the gluteal muscles. The flexion and extension of the knee and hip joints during swimming is minimal, designed only to keep the swimmer afloat and moving forward, so the lower-body is often worked less intensely than the upper.

    Swimming Tips

    • If you are new to swimming and the combined intensity of the full-body workout is too much, you can work up to the complete motion by separating it into stages. To practice only paddling, place a floatation device beneath your legs and paddle with only your arms. This strengthens the upper-body and core muscles, letting you concentrate on paddling form. To practice kicking, hold a floatation device in front of you and flutter- or frog-kick across a pool. Perform several sets of each exercise, resting in between. For safety, be sure to practice under the supervision of a certified lifeguard.