Weight Training for Master Swimmers

Masters swimmers, particularly those who aim to swim competitively, should incorporate some dry land training into their swimming routine, according to U.S. Masters Swimming. This governing body of Masters swimmers suggests that strength training is a useful component of swimming fitness programs that improve performance and prevent injury. Use weight training workouts to strengthen muscles for improved performance in the pool.

  1. Injury-Free

    • One of the main reasons that Masters swimmers should do weight training is to prevent injury. Chris Ritter, a trainer affiliated to U.S. Masters Swimming, says that muscle or joint weakness is one of the main causes of injury. Swimming puts muscles and joints through a series of repetitive movements that can turn a small injury into a larger one. Muscles and joints that are aligned and conditioned by following a dry-land training regime are less likely to get injured. Ritter says that strength training in particular restores balance to areas of the body that are imbalanced through posture and movement.

    Brain Signals

    • Strength training doesn't just benefit your muscles and joints, it sends important messages to your brain. When you're repeatedly weight lifting, your brain also becomes more efficient at sending signals to your muscles, telling them to work harder. Ritter says these more efficient brain signals allow you to get stronger without necessarily bulking up. Indeed, the brain just shouts "louder," and your muscles get stronger. He suggests that swimmers get expert advice about the level of resistance training needed and a routine tailored to your personal needs. Lifting weights can cause injury if you don't know what you're doing.

    Training Intervals

    • Lifting weights benefits a Masters swimmer's speed. However, USMS points out that swimmers should take their age into account when adding a weight lifting routine to a swimming program. Steroid production deteriorates with age, so older swimmers may not recover from a strength training session as rapidly as a 20-year-old. The organization says that swimmers in their 20s can weight train every second day, but that every third day is sufficient for older athletes. This interval gives the body time to recover.

    Style and Power

    • Masters swimmers should focus on strength training exercises that mimic swimming actions, according to Grif Fig at Virginia Masters Swimming. He cites the Romanian dead lift and the squat as examples -- each uses the same muscle groups as a swimmer's start and turn. Essentially, a dry land routine should add power to your swimming strokes and kicks resulting in an increase in speed. Developing the ability to summon explosive power during a race is what will give you the edge over another swimmer of equal strength.