How often should swimmers lift weights?
/Swimmers know resistance training can reduce their risk of injury and improve their performance, but when and how to incorporate it into a full swim program can be challenging.
It’s important to remember that the most specific way to improve your swimming performance, is by swimming. The majority of your training time should be devoted to improving your technique, building your endurance, and increasing your speed, in the water. In addition to that, a dryland training program can be an excellent supplement to enhance and accelerate your progress.
So how often should swimmers resistance train, and for how long? Most swimmers will benefit from 2-3 resistance training sessions per week, for about 30-60min. In the off and pre-season phases swimmers can spend more time lifting, up to three times per week, tapering back to two sessions in-season and competition phases.
The frequency of resistance training depends on a swimmers goals, training history, and period of their season. Like swimming, if you have specific strength targets you know will help your swimming, it may be helpful to lift more often. Off and pre-season can be a great time to invest more time and energy in to making these gains. As swim training volume and time ramp up, shifting to fewer lifts can be a smart way to continue to get strong and powerful, while maximizing recovery and progress in the water and on land.
Strength and power progress can easily be maintained with fewer sessions, reducing a swimmer’s risk of injury as swim volume picks up, and training and recovery time are limited. However, it’s important swimmers work to maintain progress made in the gym, and not lose strength and power as schedules and motivation are challenged.
Swimmers should focus on the bigger lifts, dead lifting and squatting, pushing and pulling, with swimmer and swim specific movements tailored to the individualized needs of each person. Working with a qualified strength and conditioning coach with a background in swimming, can help you program the most specific exercises towards your needs and goals.
If you have recognized the benefits of adding a resistance training program to your current swim program, but do not know where to start, seek out a qualified coach to help streamline the process. 2-3 simple workouts each week can significant progress in reducing your risk of injury, improving your efficiency, and increasing your propulsion!
