Getting a Swimmers Body in Your 20s

Olympic swimmers are strong and muscular. Most swimmers competing at the international level started swimming at very young ages to get to where they are today in terms of fitness and skill. Though a total transformation will not happen overnight, having a swimmer’s body is within your reach during your twenties.

  1. Swim Often

    • The most obvious solution to getting a swimmer's body is to go swimming. Swimming works out all the muscles in your upper and lower body. Swimming can also be great for burning calories and supporting weight loss. Rebecca Adlington, a British Olympic swimmer, says she trains "four hours a day, six days a week, doing 10 pool sessions in total." You don’t need to swim every day, but you definitely want to swim several times a week to get a swimmer's body.

    Eat Well

    • You should be eating protein, carbohydrates and healthy fats. If you follow a diet restricting any major nutrient, your body will not get what it needs to support good health. However, keep in mind that athletes do need more protein than sedentary individuals. You need to balance the calories that you consume with the calories that you burn swimming.

    Weight Training

    • Olympic swimmers hit the weight room on top of all the swimming that they do. Ryan Lochte, 11-time Olympic gold-medalist, does the Strongman Training with Matt DeLancey three to four times a week. To get a ripped swimmer's body, make sure to hit the gym. According to Matt DeLancey, switching it up is key. He believes in changing weightlifting routines to keep things interesting and to achieve total body fitness.

    Training Tools

    • There are some ways to cut corners in your attempt to get a swimmer's body. Using swim paddles is a great way to increase the forces on your upper body; thus, they could help you tone that area more quickly. Similarly, fins are excellent for toning your buttocks and hips. To isolate your lower body, kick with fins while supporting your upper body with a floating board or noodle.