10 Gym Exercises to Help You Swim Faster


Do you want to swim faster?

You can swim faster by doing some simple exercises at the gym. We’ve put together a list of the 10 Gym exercises to help you swim faster. However, it’s hard to find a gym near the swimming pool. So, you don’t have to worry because the gym pools on nicelocal will help you to find the best gym with a pool near your location.

Whether you’re a beginner or an experienced swimmer, these exercises will help take your swimming to the next level. So what are you waiting for? Start working on these exercises today and see how much faster you can swim!

Let’s take a look at these amazing exercises!

10 Gym Exercises That Will Boost Your Performance in the Pool

1. Squats

Squats are one of the most effective exercises for building leg strength, balance, and stability — all of which are essential for swimmers. Place a barbell across your shoulders and squat down until your thighs are parallel to the floor before rising back up.

2. Lunges

Lunges are great for targeting the glutes, quads, and hamstrings — all important muscles in swimming. Stand with your feet shoulder-width apart and take a large step forward, flexing your knee until it’s at 90 degrees; then, press back up and repeat on the other side.

3. Single Leg Deadlifts

Single-leg deadlifts are perfect for strengthening the core muscles that help you drive off the wall during turns and dives. Place a weighted barbell across your hips or hold dumbbells in both hands. Keep your back straight and core engaged as you slowly lower the weight towards the floor with one leg while simultaneously raising the other.

4. Medicine Ball Throws

Medicine ball throws are fantastic for improving power and explosiveness — both of which help you move faster in the water. Stand with your feet shoulder-width apart, holding a medicine ball in front of you at chest level. Then, throw it forward in an explosive motion, catch it and repeat.

5. Push-Ups

Push-ups are great for building upper body strength that can help you propel through the water faster. Start in a plank position on the floor and lower your body until your chest almost touches the ground. Push back up to the starting position and repeat.

6. Pull-Ups

Pull-ups are perfect for engaging your lats, which are essential for maintaining proper stroke technique in the water. Use an overhead bar or grab onto a sturdy tree branch, then pull yourself up until your chin is above the bar before lowering back down slowly.

7. Bicycle Crunches

Bicycle crunches are great for strengthening your abs — a key muscle group for swimmers. Lie down on the floor and place your hands behind your head. Then, lift both legs off the floor and bring one knee towards your chest while simultaneously bringing the other elbow towards it in a crunching motion.

8. Wall Sits

Wall sits are perfect for building up leg strength that can help you move through the water faster. Stand with your back against a wall, slide your body down until your knees are at 90 degrees, and hold this position for 30 seconds before sliding back up and repeating.

9. Squat Jumps

Squat jumps are great for improving power and explosiveness — both of which can help you move faster in the water. Start in a squat position, then jump as high as possible before landing back into the squat position and repeating.

10. Burpees

Burpees are fantastic for targeting multiple muscle groups at once and helping build up your overall strength and speed — essential components when it comes to swimming faster. Start standing with your feet shoulder-width apart, then bend down and place your hands on the ground. Extend your legs out behind you until you’re in a plank position before jumping back up and repeating the motion.


Swimming faster doesn’t have to be a dream — it can easily become reality if you focus on strengthening the right muscle groups throughout your workouts. Try adding these 10 gym exercises into your weekly routine and you’ll soon be swimming laps faster than ever before! With dedication and consistency, there’s no limit to how well you can perform in the pool.

Don’t forget that swimming is a very useful and enjoyable pastime, which has almost no contraindications and negative sides. According to most experts, the combination of a pool and a gym will improve your figure, tighten your body and help to feel good and easy after a workout. On this issue, it is better to consult with a personal trainer, but most likely his answer will be in favor of swimming after exercise, water will help to relax and speed up the lymph flow.




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