Not everyone enjoys going to the gym and lifting weights. Similarly, not everyone can do large amounts of regular cardio, such as running, jogging, cycling, etc. So, what is the answer for someone who wants to become healthier and build muscle mass but doesn’t want to hit the gym or can’t?

Could it be swimming?

There are many health benefits to swimming. It’s a low impact type of exercise that helps to keep your heart healthy and contributes to better sleep and general wellbeing. Being in the water is also beneficial because water is a natural element and therefore calming for stress and anxiety. When considering overall health and wellbeing, we need to consider both the physical and mental elements as one. Swimming ticks both of those boxes. 

Can You Gain Muscle Mass by Swimming?

The great thing about swimming as a regular form of exercise is that it helps you to build muscle mass without really putting a tremendous amount of strain onto any of your joints. This is an excellent option for someone who struggles with arthritis or general joint pain. Swimming is also ideal for anyone who suffers from moderate lower back pain. It can help build the muscles in the lower back, strengthening the area without causing additional risk of injury or pain. 

When you swim, you’re moving against a current. Even if you’re swimming in a pool and not in open water, this is the case. However, if you do head outdoors and swim in a lake or even the sea, the current is obviously stronger, which will help you build more muscle. 

When you move against a current, you’re working against resistance. That is the very thing that helps you build muscle mass by swimming. But, it stands to reason that you need to swim regularly and make it a part of your routine to build muscle in this way. 

The other plus point is that there are very few muscles that swimming doesn’t work. So, by choosing to incorporate regular swimming into your routine, you’re giving all major muscle groups a regular workout.

Why is Building Muscle Mass a Good Idea?

There is a false idea that building muscle is only for those who want to bulk up, i.e. bodybuilders. But, that’s not the case. Building muscle mass basically means adding strength to muscles, and that has many advantages, including:

• Helping to increase stamina, as muscle mass helps to increase energy levels over a more extended period of time
• Manages blood sugar levels
• It helps to support joints without putting too much stress and strain on them
• Strengthens bones at the same time
• By building muscle, you’re working out, which helps to manage weight, allows you to become healthier, and supports heart health
• It helps make you more confident in yourself because your body is stronger, and you feel good about yourself.

However, many people assume that the body of a swimmer must be aerodynamic at all times, e.g. toned, slim, and with strong, broad shoulders. That’s not the case - anyone can swim. You don’t have to have a specific type of body or aim towards that. All you need to do is ensure that you use the correct technique and that you practice regularly. 

If you can’t make it to the local pool or the lake where you would typically spend your swim time, the ZEN8 swim trainer is a great alternative. This swimming tool allows you to practice positioning, technique and helps you to become a better swimmer when you’re in the water. It also helps build your core muscles, which are essential in all swim strokes. 

Swim Strokes And Muscle Mass

Different strokes help to isolate and work out different muscle groups. While all muscles will get some degree of a workout during a swim session, choosing a particular stroke for the muscle area you want to build allows you to fine-tune your training session. 

So, does swimming build muscle? Yes, but different strokes will give you different results.

The main muscles that receive a workout during a swim session are the abdominals (core muscles), back muscles, gluteals, hamstrings, and the shoulders. The shoulder muscles are very heavily used during all swim strokes, which is why you see Olympic swimmers with broad shoulders - they’ve been built and toned for many years!

It’s a good idea to mix up your swim strokes during any session because that means that you’re working out different muscle groups at one time. It’s also essential to make sure that your technique is correct. By having the proper positioning and technique, you’ll ensure that muscles are used correctly and that you’re not putting yourself at risk of injury. A swimming instructor can help check your positioning, but the ZEN8 swim trainer will be an excellent tool for you in this regard. 

The freestyle stroke, or the front crawl, is ideal for isolating the upper body and the core muscles and the back. The deltoids and the shoulders are isolated in this stroke and will receive a good workout. If you can, try to reach forward a little more, but try not to overstretch. This will work your muscles a little more and help to build strength. 

Also, when kicking, always remember to keep your toes pointed. This helps to build the calf muscles, and these are particularly important for propulsion and when kicking away from the side of the pool. 

The backstroke is good for working the abdominals and the lower body in general. Or you could opt for the breaststroke, which is a good choice for those who aren’t so experienced at swimming or anyone who is new to fitness and wants to start slowly. While the breaststroke will undoubtedly help build muscle mass, it may do slightly slower than other strokes. That’s fine and particularly useful for those who may have mild joint problems. If you want to build your pectoral and arm muscles, this is an excellent stroke to choose. 

For those who want to push themselves, try the butterfly stroke. This stroke helps build muscle in the lower back and gluteals and in the abdominal muscles. This still isolates all major muscle groups but is a little more energetic than the others. So, you’re getting more of a workout. As with all strokes, the shoulder muscles will also get a workout here. 

Does Swimming Build Enough Muscle Alone?

Does swimming build muscle? - Yes, it does. But does it build enough muscle alone? Or, is it best to supplement your workouts with gym and weight work too?

There is no right or wrong answer here, and it really depends upon what you’re aiming for. There is no harm in doing some weights or adding in some extra cardio forms of exercise if you want to speed up your results. However, always remember to listen to your body and ensure that you’re not pushing yourself too far. This will only result in an injury, and you’ll have to stay out of the pool for a while. 

If you can, adding in some gym work or heading outdoors for some cycling or jogging can help to improve your general fitness and strengthen your lung capacity. This will aid you when you’re in the water as you’ll be able to swim for longer, building up your swimming endurance. Of course, you’ll also build muscle faster, which will help you to swim faster. 

While swimming does help you to build muscle mass, it may not work as quickly as weight lifting or focusing solely on regular aerobic exercise. So, if you want to speed things up a little, you can try using kickboards during your training sessions to help focus upon the muscles in your lower body. The stronger your leg muscles, the harder you can kick, which will help with propulsion and speed. 

Or, if you want to isolate your arm muscles, you can use a float between your thighs and focus upon reaching forward with your arms, effectively swimming stout kicking. You’ll build muscle mass and strength in your arms and speed up the process by doing this. 

So, does swimming build muscle? Yes, but only if you use the correct technique from the get-go. Practice regularly and use tools such as the ZEN8 swim trainer to ensure that your movements and positioning are correct. When you do that, you’ll quickly build up muscle strength and mass through swimming and speed things up by adding in extra gym work if you can.