15 Thrilling Reasons How Swimming Boosts Muscle Building

by | Feb 22, 2023 | Swimming | 0 comments

Swimming is fun! 

No words can express the feeling of completing the lap; that shot of dopamine and the zen-like calmness make cutting through water a worthwhile experience.

But do you know what makes swimming so special?

First of all, it is a low-impact, full-body workout offering numerous health benefits, including muscle building. That’s the reason you see swimmers with toned and active bodies!

Swimming is a form of resistance training that can help to tone and strengthen muscles throughout the body. You regular laps in the pool can easily build your arms, legs, back, and core muscles making you fit and strong. 

In this blog, let’s explore the 15 ways swimming has proven good for muscle building.

So without further ado, let’s dive in…

1- Low-impact workout for muscle building:

The low-impact workout, aka swimming, can be an excellent option for those looking to build muscle without putting undue stress on their joints. 

When splashing, the water is the only one yet solid resistance you are going to face. So when you push through the water, you’re using all the force of your body to propel forward, helping you to build muscle without putting undue strain on the body.

According to a study published in the International Journal of Aquatic Research and Education, swimmers have been shown to have greater upper body strength and muscular endurance than non-swimmers.

2- Full-body workout for overall muscle development:

Swimming is a full-body workout toning your whole body, unlike other exercise forms that may focus on specific muscle groups. Water is more than 800 times denser than air, so every movement you make in the pool is met with resistance that challenges your muscles. 

So one of the most significant benefits of using water techniques for muscle building is the resistance provided by the water.

A study published in the Journal of Strength and Conditioning Research found that regular laps in the pool can increase muscle mass and strength throughout the entire body, including the legs, arms, and core.

But unlike running or other high-impact exercises, it is much gentler on your joints, making it an ideal option for those with arthritis, chronic pain, or other conditions that make high-impact exercise difficult. So enjoy your swimming routine religiously, for it engages multiple muscle groups simultaneously. 

3- Improved cardiovascular health for better muscle building:

A healthy body leads to a healthy heart! 

Swimming can improve cardiovascular health. Even a couple of laps improve your blood circulation leading to better muscle-building results. As the flow of blood increases, your muscles get more oxygen, perform better and become healthier.

Swimming regularly also helps improve your cardiovascular health by increasing your heart rate and improving your lung capacity. It may seem simple, yet high-impact exercise can help you build endurance and stamina, allowing you to swim more extended periods with greater intensity.

6 ways swimming is proved good for muscle building

4- Increased Flexibility and Range of Motion:

Another fun fact – Swimming helps to increase flexibility and range of motion leading to better muscle development. Yes, you can be a better dancer if you swim regularly!

Swimmers have been shown to have greater flexibility and range of motion in their joints than non-swimmers. This increased flexibility allows for better movement during other forms of exercise, which can lead to a better healthy body.

This is likely due to the repetitive nature of the exercise, which requires great flexibility and range of motion in the shoulders, hips, and other joints.

5-Reduced Muscle Soreness for Faster Recovery:

Are you feeling sore after the gym? Switch to swimming!

Swimming reduces muscle soreness and improves recovery time between workouts. If you’ve ever lifted weights or done high-intensity training, you know that muscle soreness is a common side effect. 

But with after a few laps in the pool, you’re less likely to experience muscle soreness, thanks to the buoyancy of the water. This can help you recover quickly and return to your workouts sooner.

In addition, the water resistance can act as a form of active recovery, helping to reduce muscle soreness and improve blood circulation.

6- Burn More Calories For Better Muscle-Building Results.

Swimming is an excellent form of exercise for burning calories and building muscle. According to the American Council on Exercise, swimming can burn up to 500 calories per hour, depending on the intensity of the workout.  

And because it is such a low-impact exercise, you can do it more frequently than other types of workouts without risking injury or overtraining. By burning more calories, you can also reduce body fat and improve overall muscle definition.

6 ways swimming is proved good for muscle building

7- Release of Endorphins, “the happy hormones,” Elevates Mood

Do you know your body also feels happy when you swim or work out?

And this is due to the happy hormone “Endorphin.”

Swimming causes the release of endorphins. Endorphins are responsible for generating feelings of happiness, well-being, and positivity. 

Now the question arises how this hormone works?

Endorphin is produced by the pituitary gland in the lower half of our brain. For example, when you swim, your muscles feel stressed and tired. Now the gland produces Endorphins as a result of stress or pain to act as a natural painkiller.

In addition, endorphins interact with specific brain receptors, reducing pain and making you feel victorious.

So having these ‘feel good’ hormones improves your response to stress in general.

8-  Build Muscles and Reduce Anxiety and Depression

Immersing yourself in water increases blood flow to the brain. This improves your memory, cognitive functions, and concentration. Inshort your healthy brain leads to better body health. 

Studies have also shown that swimming inhibits stress-induced brain damage by creating new neurons.

People having depression have higher levels of oxidative stress. Oxidative stress can damage cells, proteins, and DNA leading to inflammation and other health problems.

Swimming can reduce oxidative stress and also have an anti-inflammatory effect on the body making it easier to muscle health and development.

Moreover, swimming can be a source of relaxing and meditative therapy for depression and anxiety patients. Swimming strokes have a soothing effect on our bodies and help lower stress levels along shaping your body.

swimming boost muscle building

9- Swimming is not Suitable for Asthmatics, wrong! 

It is a general concept that asthmatic patients must avoid dipping in the pool and full-body workout as it is not suitable for their health.  The can’t enjoy healthy muscles and good looks. Well, nothing can be more wrong than this concept.
Swimming requires rhythmic breathing, which improves lung function and thus your muscle building. It increases lung capacity, improves airway resistance, and improves respiratory muscle strength.

Sound familiar? Yep, the same solution shared by a doctor for asthmatic patients.
But there is a catch. If you’re an asthmatic, you better choose an indoor pool.

. A warm, humid indoor swimming environment is good for asthmatics. The moist air keeps the airways hydrated so asthmatics can easily breathe, enjoy water, and stay fit.

10- Want to Tone Your Body? Visit the Pool Daily!

Fan of superheroes? Their bodies are so well-toned they water your mouth every time you see them. That’s because these actors swim religiously to keep their bodies toned and attractive.

If you want a beautiful Aquaman-like body, include swimming in your daily routine. It improves blood circulation in your body, giving you a fresh blush on your cheeks.

Moreover the better blood circulation contributes to a healthy glow due to the well-toned muscles throughout your body. It keeps the skin looking fresh and hydrated. Moreover, soaking your body in water regularly removes dead skin cells making the skin smooth and soft.

However, you should avoid chlorinated water. That’s why you have showers after the pool swim!


11- Say Goodbye to Acne with Muscle Building. 

World’s no. 1 problem acne! The small and unwanted attention-grabbers make you look bad, no matter how much toned body you have. They take away your confidence.
So you spend thousands to get rid of it, but the solution is just a pool away.

When you start swimming for muscle building you come in contact with chorinated water daily. Chlorinated or salted water from the pool helps you get rid of acne. You know that water takes away all the excess oil on your skin. And antibacterial properties of chlorine help remove the bacteria from the pores.

And above all, Salted water has healing properties. Salts reduce inflammation, open up pores, and wash away all the impurities making the skin smooth and preventing acne and ofcourse better muscles.

12- Trouble sleeping? Your body needs a Healthy Dose of Swimming.

In today’s busy life, almost everyone suffers from depression, anxiety, and lack of sleep. As a result of the stress, you are likely to lose a good night’s sleep and lose muscle strength. So instead of using medicine, experts are now advising swimming and workouts to destress the body.

And what can be a better workout than swimming or gymnastics?

Now Swimming is a complete body workout. It involves all the body parts splashing out water to get to the other end of the pool. Within a few minutes, you feel so relaxed. As a result, it helps you improve the quality of your sleep. So, exercises such as swimming also regulate your sleeping patterns.

13- Correct your posture – Use Swimming 

Do you know swimming can help you maintain your posture?
So here is the detail…
As everyone knows there are 4 basic strokes. Each stroke has its unique legs, arms, and torso movement. The most famous of the four is backstroke. If you execute backstroke correctly, it can help you return your shoulders to their original alignment, thus straightening your posture.

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14- Enjoy Muscle Building and Improve Running.

If you are an athlete and want to run faster than ever, it’s time to up your game by adding swimming as a part of your cross-training. 

You time in pool improves your running speed due to multiple reasons. It involves every muscle of your body in a greater range of motion as compared to other sports. It helps improve the flexibility of your body. And it also aids in straightening ankles, increasing lung capacity, and muscle building and also helps your body to recover in the minimum time possible.

And last but not least, cold water improves blood flow, making it possible for you to build your stamina to run fast.

15- And Most of All – Look Good With Well-Built Muscular Body

Swimming is an entertaining activity. 

It helps you socialize, meet new people, and make new friends. And not to mention the confidence boost you enjoy with your well-built toned body.

In addition, it gives you the experience and strength of forming and growing a team and ultimately being in a leading role. Either you use your private pool or use public pool, you learn something new everyday.

Regular swimming gives you a chance to be competitive as an added benefit for your mental health and well-being. Once you take up this fun exercise no challenge can stop you from winning.

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Swimming is the best form of exercise for overall body health and muscle development. By providing low-impact resistance training, a full-body workout, improved cardiovascular health, increased flexibility and range of motion, reduced muscle soreness, and calorie burning, swimming offers numerous benefits for those looking to build muscle.

Whether you’re a competitive swimmer or just looking to add it to your fitness routine, the benefits of swimming for are undeniable. By incorporating this full body workout into your fitness routine, you can improve your overall health and well-being while building a leaner, stronger, and more defined physique.



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