Machines vs. Free Weights: What’s Better for Swimmers?
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🔥 Kettlebell Training for Swimmers. Build explosive strength and core control.
Walk into any gym and you’re faced with a familiar choice: Do you head toward the machines or the free weights? It might seem like a minor decision—but for swimmers aiming to improve in the pool, this choice can significantly impact performance, strength gains, injury prevention, and training longevity.
As a strength coach who’s worked with competitive swimmers at all levels, I’ve seen this debate play out countless times. And while machines can serve a purpose, the truth is: free weights offer more functional, swim-specific benefits.
Let’s dive into why.
Machines vs Free Weights: Understanding the Basics
Resistance training equipment generally falls into two camps: machines (like the leg press or chest press) and free weights (like dumbbells, barbells, and kettlebells).
Machines guide your movement through a fixed path. They’re often labeled and easy to use—making them a go-to choice for gym newcomers.
Free weights require more control. You’re responsible for stabilizing and moving the weight through space, engaging more muscle groups and mimicking natural movement patterns.
But when we talk about training for swimming, the conversation shifts.
Machines:
Force you into a “one-size-fits-all” range of motion
Remove the need for stabilizer muscles to engage
Don’t mimic swim-specific joint angles
Free Weights:
Allow swimmers to move through natural ranges
Strengthen stabilizers (crucial for shoulder health)
Encourage better motor control and proprioception
Are Free Weights Better Than Machines for Swimmers?
In most cases, yes—and here’s why.
1. Swimming Demands Integrated, Multi-Joint Movement
Swimming is a full-body sport. Each stroke involves a seamless chain of muscles working together—core, lats, shoulders, glutes, and legs—all firing in rhythm. Machines, however, tend to isolate individual muscles or joints, forcing your body into a fixed pattern that doesn’t reflect the dynamic nature of swimming.
That’s why I always tell swimmers: train movements, not muscles.
Take freestyle, for example. It’s not just a shoulder-driven movement. Your kick drives hip rotation, your lats anchor the catch, and your core connects it all. The more you train these patterns on land, the more efficient and powerful you’ll be in the water.
Instead of isolating muscles on a chest press machine or leg extension, swimmers should focus on compound lifts that build coordination and functional strength. Here are a few of my go-to choices:
Squats – Key for building leg drive off the blocks and walls
Deadlifts – Essential for strengthening the posterior chain (glutes, hamstrings, low back)
Pull-ups and rows – Crucial for lat strength and reinforcing catch mechanics
Overhead presses – Help build shoulder stability and postural strength
One of my favorite swimmer-specific movements is the Dumbbell Pullover. It mimics the overhead range of motion swimmers use in freestyle, butterfly, and backstroke. Done correctly, it builds shoulder mobility, engages the lats, and reinforces the bodyline used in streamlines and breakouts.
💡 Video Example: Dumbbell Pullover. Use this in your program to bridge the gap between shoulder strength and swimming-specific mobility.
Another excellent addition to any swimmer’s dryland routine is the Chest-Supported Dumbbell Row. It targets the upper back and lats without overloading the lower back—a great option for swimmers looking to reinforce posture and build pulling strength.
💡 Video Example: Chest-Supported Dumbbell Row. This movement is especially helpful for swimmers who tend to “collapse” forward in their posture due to excessive volume or poor dryland habits.
Is It Better to Use Machines or Free Weights for Injury Prevention?
Swimmers often deal with shoulder and lower back issues from repetitive motion and poor posture. Here's where machines may seem safer—but that safety can be misleading.
Machines:
Force you into a “one-size-fits-all” range of motion
Remove the need for stabilizer muscles to engage
Don’t mimic swim-specific joint angles
Free Weights:
Allow swimmers to move through natural ranges
Strengthen stabilizers (crucial for shoulder health)
Encourage better motor control and proprioception
For example, an overhead dumbbell press can be modified to match your shoulder flexibility and build rotator cuff stability. A shoulder press machine? Not so much. If your goal is to move better in the water—and stay healthy while doing it - free weights have the edge.
Are Dumbbells Better Than Machines for Core Engagement?
Absolutely. Machines support your body, removing the need for core stabilization. Dumbbells and kettlebells do the opposite—they challenge your midline stability with every rep.
For swimmers, that’s gold.
Why? Because your core connects your upper and lower body during each stroke. If your core is weak or passive, energy leaks out and your efficiency drops.
Try this: swap your machine chest press for a standing landmine press or a single-arm dumbbell bench press. Notice how your abs and hips fire up just to keep you balanced. That’s the kind of transferable strength that shows up in the water.
💡 Video Example: Dumbbell Bench Press
Resistance Machines vs Free Weights: What About Conditioning?
Swimmers already spend hours developing aerobic and anaerobic endurance in the pool. But smart dryland training can add another layer of conditioning—especially when using tools like kettlebells.
Take the classic two-handed kettlebell swing. It trains hip explosiveness (think: flip turns), grip strength, and cardio conditioning all in one. In fact, studies show that swings spike heart rate significantly, even though the VO₂ demand is lower than treadmill running. This means you’re getting a heart-pounding metabolic workout with less repetitive strain.
That’s something most machines simply can’t replicate.
Machine or Free Weights: Is There Ever a Case for Machines?
Yes, but context matters.
Machines can be useful when:
Rehabbing an injury – They allow controlled movement without demanding coordination.
Learning basic motor patterns – Beginners may need extra guidance early on.
Targeting hypertrophy – Bodybuilders often isolate muscles for growth.
If a swimmer has a shoulder impingement or is returning from surgery, a cable row machine or light resistance device might ease them back into strength work. But once cleared, transitioning to free weights is usually the better long-term move.
Weights or Machines: What Are Swimmers Actually Doing?
Look around a high-performance swim program’s weight room and you’ll see fewer machines—and more open space, racks, medicine balls, and resistance bands.
Why?
Because that environment builds athletes who are strong, stable, and adaptable.
A typical dryland session might include:
Core activation (planks, hollow holds, dead bugs)
Strength sets with barbells, dumbbells, and pull-up bars
Plyometric or medicine ball work for explosiveness
Finisher circuits using kettlebells, TRX, or sleds
There’s a reason this setup is winning out over machine-based gyms. It gets results in the pool.
Are Free Weights or Machines Better for Young Swimmers?
For developing athletes (think high school age and up), free weights lay the foundation for long-term athletic development. However, form is key.
That’s where coaching comes in.
I’d rather have a swimmer do a perfect bodyweight squat than a sloppy leg press. Technique first—always. Machines can be a short-term crutch, but they shouldn’t become a long-term substitute.
👉 Want to know how to safely introduce strength work for youth swimmers?
Read: The Benefits of Dryland Resistance Training for Youth Swimmers »
Train Daly Pro Tip: Don’t Just Train Muscles—Train Movement
The best dryland programs for swimmers aren’t about building bodybuilder-size muscles. They’re about enhancing the way the body moves through water.
Machines train:
Isolated strength
Controlled joint movement
Less neuromuscular demand
Free weights train:
Coordination
Core integration
Real-world strength
Bance and reaction
Final Thoughts: What Is Better, Free Weights or Machines?
So, are dumbbells better than machines? Are free weights better than machines?
For swimmers looking to move better, stay injury-free, and get stronger where it counts - the answer is clear: free weights win.
That said, you don’t have to ditch machines altogether. Use them with purpose, not out of convenience. And when in doubt, focus on movement patterns that mimic your sport.
Want a Swim-Specific Strength Plan?
If you’re not sure where to start or want a custom dryland program built around your swim goals, check out our Swim Program here at Train Daly. It’s built by swimmers, for swimmers - with expert coaching support along the way.