5 Strength Exercises for Masters Swimmers

Introduction

Masters swimming requires more than just time in the pool—you need a strong, balanced, and injury-resistant body to swim efficiently. Incorporating Strength & Conditioning (S&C) training can improve stroke power, endurance, and injury prevention.

In this post, we’ll cover 5 strength exercises for Masters Swimmers to enhance their performance in the water.

1. Deadlifts – Build Full-Body Power

✅ Why It’s Great for Swimmers:

• Strengthens posterior chain (hamstrings, glutes, back), crucial for explosive push-offs and turns.

• Improves core stability, helping you maintain a strong body position in the water.

How to Do It:

1. Stand with feet hip-width apart, barbell or dumbbells in front.

2. Hinge at your hips, keeping your back straight.

3. Drive through your heels to lift the weight up.

4. Lower back down in a controlled motion.

🔹 Pro Tip: Start with 3 sets of 6-8 reps at a moderate weight.

2. Pull-Ups – Upper Body Strength & Endurance

✅ Why It’s Great for Swimmers:

• Strengthens latissimus dorsi (lats), shoulders, and arms, which power your stroke.

• Enhances grip strength for better catch phase control.

How to Do It:

1. Grab a pull-up bar with an overhand grip, arms shoulder-width apart.

2. Engage your core and pull your chin over the bar.

3. Lower down slowly to maintain control.

🔹 Pro Tip: Can’t do a pull-up yet? Use resistance bands or do negative pull-ups.

3. Bulgarian Split Squats – Leg Strength & Stability

✅ Why It’s Great for Swimmers:

• Develops single-leg strength, improving kick power.

• Enhances balance and hip mobility.

How to Do It:

1. Stand in front of a bench, placing one foot behind you on the bench.

2. Lower into a lunge until your back knee nearly touches the floor.

3. Drive back up through your front heel.

🔹 Pro Tip: Perform 3 sets of 10 reps per leg for maximum gains.

4. Plank with Arm Reach – Core Stability for Streamlining

✅ Why It’s Great for Swimmers:

• Builds a strong core, essential for maintaining an efficient body position in the water.

• Reduces excessive movement, improving stroke efficiency.

How to Do It:

1. Get into a plank position with elbows on the ground.

2. Slowly extend one arm forward, then return to starting position.

3. Alternate arms while keeping your core engaged.

🔹 Pro Tip: Hold for 30-60 seconds for 3 sets.

5. Medicine Ball Slams – Explosive Power for Starts & Turns

✅ Why It’s Great for Swimmers:

• Develops fast-twitch muscle fibers for powerful starts and turns.

• Strengthens shoulders and core, improving stroke efficiency.

How to Do It:

1. Hold a medicine ball overhead.

2. Explosively slam it down while engaging your core.

3. Catch and repeat.

🔹 Pro Tip: Perform 3 sets of 15 reps with maximum effort.

Final Thoughts

Adding these 5 key exercises into your training routine will help you swim stronger, prevent injuries, and improve endurance.

💡 Want a personalised Strength & Conditioning plan designed for Masters Swimmers? Check out Oxolt Performance+, where we offer bespoke S&C programming, movement feedback, and expert guidance.

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