How Strong Are You?

Sandra Harrell, DPT, MS
June 09, 2025

For years, the conventional wisdom in swimming focused almost exclusively on yardage and technique. While those remain cornerstone elements of success, a growing body of evidence and elite athlete performance highlights another crucial component: strength training.

Gone are the days when swimmers were encouraged to stay "skinny" to be hydrodynamic. Today, smart swimmers understand that a strong body isn't just about preventing injuries, it's also about generating more power, improving efficiency, and ultimately, shaving valuable seconds off their times.

1. Generate More Power, Faster

Swimming is a sport of propulsion. Every stroke, every kick, every turn requires explosive power. Strength training, particularly through compound movements like squats, deadlifts, and overhead presses, builds the muscular foundation needed to generate this force.

Powerful Pull: Strong lats, shoulders, and triceps translate directly into a more powerful pull through the water, allowing you to move more water with each stroke.
Explosive Kick: Developed glutes, hamstrings, and quads mean a stronger, more efficient kick, providing consistent propulsion and helping to maintain body position.
Dynamic Turns: The ability to explode off the wall comes from powerful legs and core, ensuring you don't lose momentum during crucial transitions.

2. Improve Stroke Efficiency and Technique

While it might seem counterintuitive, strength training can actually enhance your technique. When your muscles are stronger, they can maintain proper form for longer, especially as fatigue sets in during longer races or challenging sets.

Better Body Position: A strong core (abs, obliques, lower back) is paramount for maintaining a streamlined, horizontal body position in the water, reducing drag and improving glide.
Reduced "Dead Spots": Weak muscles can lead to inefficiencies in your stroke, causing "dead spots" where power is lost. Strength training helps to smooth out your movements and ensure continuous propulsion.
Endurance of Form: As you get tired, your form often breaks down. Stronger muscles can resist this breakdown, allowing you to maintain optimal technique even when you're pushing your limits.

3. Injury Prevention: Build a Resilient Body

The repetitive nature of swimming, while beneficial for cardiovascular health, can put stress on certain joints and muscles, particularly the shoulders. Strength training acts as a proactive defense mechanism.

Shoulder Stability: Strengthening the rotator cuff muscles and the muscles around the shoulder blade is crucial for preventing common swimming injuries like shoulder impingement.
Muscle Imbalance Correction: Swimmers often develop imbalances due to the dominant muscles used in swimming. A well-rounded strength program addresses these imbalances, creating a more balanced and resilient physique.
Overall Joint Health: Strengthening the muscles surrounding all major joints provides better support and stability, reducing the risk of strains and sprains.

Getting Started with Strength Training for Swimmers

It's important to approach strength training strategically. Focus on functional movements that mimic swimming actions, prioritize proper form, and consider working with a coach who understands the specific needs of swimmers.

Key considerations:

Compound movements: Squats, deadlifts, pull-ups, rows, overhead presses.
Core strength: Planks, Russian twists, leg raises.
Rotator cuff exercises: External/internal rotations.
Balance and stability exercises.
Periodization: Integrating strength training into your yearly swim plan, with different phases focusing on strength building, power, and maintenance.

Don't just chase yardage in the pool. Complement your aquatic efforts with dedicated strength training, and you'll discover a new level of power, efficiency, and resilience that will undoubtedly elevate your swimming performance.

In good health,

Dr. Sandra and Team