How to Build Muscle by Swimming

Swimming is a great sport and fitness activity. From the novice to the advanced swimmer, there are several techniques that can be used to build muscles and tone the body. While a personal trainer is not needed to complete the following exercises, it is always best to work with a professional to prevent injury and ensure good form. However, if working with a personal trainer is not possible, you can complete the following exercises on your own.

Things You'll Need

  • Weights
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Instructions

    • 1

      Use weights while performing three 15 repetition jumping jacks. Push your legs against the pull of the water and lift each weight above your head. Follow the three sets with several laps kicking your legs against the pull of the water as you swim. It is not necessary to break between exercises, as the cool water will protect the joints and body from strain.

    • 2

      Use a single 3 to 5 lb. weight bar. Holding the weight bar with both hands, lean forward and kick your body forward. Continue to hold the weight bar as you swim using only your legs. Continue until you reach the pool wall and then return to your starting position.

    • 3

      Add ankle weights to both feet while swimming. Alternate swimming strokes and perform long, smooth strokes with each leg.

    • 4

      Swim to the side and begin to pull yourself out of the pool. From the side of a pool with high gutters, push your body out of the water as if you were leaving the water. When your arms straighten, lower your body down into the water and begin again.

    • 5

      Swim several laps to tone the body and increase endurance.