Primary
Cardio
Secondary
Back, Shoulders, Core
Equipment
None
Difficulty
Intermediate
Type
Pull
See how Swimming could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Swimming provides the most complete zero-impact cardiovascular conditioning available. Water supports your body weight while providing resistance in all directions, making every movement work against resistance. Different strokes emphasize different muscle groups, allowing for varied training within a single session.
When to use it
Use for full-body, low-impact cardio.
Who it's for
All levels who can swim. Excellent for joint issues.
Exhale continuously underwater and inhale quickly when your mouth clears the surface. Focus on body rotation with each stroke and keep your body horizontal to reduce drag.
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Enter pool and warm up with easy laps.
Choose stroke (freestyle, breaststroke, backstroke, butterfly).
Maintain consistent rhythm and breathing.
Vary intensity with intervals or steady state.
Cool down with easy swimming.
Exhale underwater, inhale when turning head.
Rotate body with each stroke for efficiency.
Keep body horizontal in water.
Use flip turns for continuous swimming.
For general fitness, start Swimming with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Holding breath instead of exhaling underwater.
Inconsistent breathing during the Swimming can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Lifting head too high to breathe.
Inconsistent breathing during the Swimming can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Poor body position (legs sinking).
On an upper-body pulling movement like the Swimming, this mistake can shift work away from your Back (lats). Keep your torso stable and guide the load through the intended pulling path.
Inconsistent stroke rhythm.
On an upper-body pulling movement like the Swimming, this mistake can shift work away from your Back (lats). Keep your torso stable and guide the load through the intended pulling path.
All levels who can swim. Excellent for joint issues.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 20-45 minutes of mixed swimming.
This is one example of how Swimming could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
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Frequently Asked Questions About the Swimming
The Swimming primarily targets the Back (lats), Shoulders, making it an effective exercise for cardio development. Secondary muscles worked during the Swimming include Chest, Core, providing additional training stimulus. Stabilizer muscles engaged include Legs, Arms.
The Swimming is rated as intermediate difficulty, meaning it requires some training experience. All levels who can swim. Excellent for joint issues. Focus on proper technique and consider starting with easier variations.
For the Swimming, the recommended approach depends on your goals. 20-45 minutes of mixed swimming. For strength, use 20-30 minutes. For muscle growth, perform 30-45 minutes. For endurance, complete 45-90 minutes.
Yes, the Swimming can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting cardio.
Good alternatives to the Swimming include: Elliptical, Rowing Machine Intervals, Cycling (Stationary). These exercises target similar muscle groups as the Swimming and can be used as substitutes based on your equipment availability, gym setup, or training preferences.