Strength Training and Swimming

Kida_Adeylne · February 2015

I love swimming and walking, and these are a solid parts of my exercise routine. Actually, they are my exercise routine. It works good for me, so far.

But every single piece of advice on exercise and weight loss says 'Do strength training! It's the best thing since sliced bread!'. Okay, yeah. I hear you. And though I hate strength training with a fiery passion (I find it a boring form of torture) I'm willing to give it a(nother) shot. I've done some research and this workout from nerd fitness seems like something I can do (with modified push-ups...) and will put me on the way to the results I'm looking for.

Problem - After two circuits of that this morning, my muscles are staging a revolt. I've been whimpering at stairs all day. Tomorrow will probably be worse. But tomorrow is a swimming day. And I have time to go swimming on Wednesday, too, but I'm supposed to do another blasted strength workout. Same with Friday. If I can't handle stairs I don't think I can handle 2km of flutter kick.

How can I make this work? Swimming is my love, and if strength gets in the way it will be dropped (again). But I want the health and physique that can be got through even simple bodyweight exercises. Tips, advice, and commiseration are all appreciated.

heikejacob4 · February 2015

You can put a floatie (not sure if these are what they are actually called) between your knees and just work your arms. It takes some getting used to but you can still do flip turns (though that might be more torture than flutter kick) and it is a good exercise anyway.

Best of luck!

Kida_Adeylne · February 2015

I do use pull-bouys, for technique, but working on my kick is important too. Not going to take out half my workout (essentially) so I can torture myself on alternate days.

Thanks, though.

CarlydogsMom · February 2015

The first time or two of lifting weights, you'll be surprisingly sore. I could barely walk for five days after my first time, and I was only squatting the bar and using pretty light weights. Honestly, it gets much easier after that first time. I barely am sore after my workouts now. We'll, I am, but it's completely manageable and actually feels good. Weight lifting will be a good counterpart to your swimming, as it incorporates resistance exercises which help build bone density, where swimming does not, or if it does, it's really minimal. Stick with it for a bit and it'll get better.

cheshirecatastrophe · February 2015

I think you'll have a rough adjustment at first, but soon find that strength training a couple times a week benefits your swimming. And honestly, I'd be much more worried about your arms than your legs. Unless you are doing 2000m with a kickboard, swim is SO much more about your upper body and hips than it is your legs. (The possible exception is lots of sprinting.) Triathletes in particular become very adept at kicking only as much as necessary to stay on top of the water.

If swim is your priority, you might consider doing the strength circuits right after you swim, thus giving you a substantial rest period before you're in the water again.

If that doesn't jive with your schedule, keep this in mind: physiologically, the act of swimming along with being in the water aids recovery and muscle rebuilding after strength training and other weight-bearing exercise (like running)--scientists have measured how the rate of inflammation drops *significantly* if you swim after a land-based workout.

cw106 · February 2015

commiseration first,then.
have gone from 4k swims to 500m,primarily due to strength training affecting muscles in pool.
good news is, i lost first 40+ lbs by swimming/ diet.after that tho, struggled as lost too much muscle mass.
now i combine full body cardio of rowing,treadmill and elliptical with strength and core exercises to shape up.
overall,just have to find a happy balance, but i have researched same as you over last 6 months and not found the answers.
ps if you go to groups> swimming, there is an excellent swimming dedicated sub- forum on here too.
good luck.

Kida_Adeylne · February 2015

cheshirecatastrophe wrote: »

I think you'll have a rough adjustment at first, but soon find that strength training a couple times a week benefits your swimming. And honestly, I'd be much more worried about your arms than your legs. Unless you are doing 2000m with a kickboard, swim is SO much more about your upper body and hips than it is your legs. (The possible exception is lots of sprinting.) Triathletes in particular become very adept at kicking only as much as necessary to stay on top of the water.

If swim is your priority, you might consider doing the strength circuits right after you swim, thus giving you a substantial rest period before you're in the water again.

If that doesn't jive with your schedule, keep this in mind: physiologically, the act of swimming along with being in the water aids recovery and muscle rebuilding after strength training and other weight-bearing exercise (like running)--scientists have measured how the rate of inflammation drops *significantly* if you swim after a land-based workout.

I don't actually kick that much, but I do some flutter board practice to try and build up my legs. My arms are sore, too, but I haven't had to use them today much. Tomorrow - we shall see.
That last bit of information is interesting. I will try to keep that in mind tomorrow to help get my body to the pool.

CarlydogsMom wrote: »

The first time or two of lifting weights, you'll be surprisingly sore. I could barely walk for five days after my first time, and I was only squatting the bar and using pretty light weights. Honestly, it gets much easier after that first time. I barely am sore after my workouts now. We'll, I am, but it's completely manageable and actually feels good. Weight lifting will be a good counterpart to your swimming, as it incorporates resistance exercises which help build bone density, where swimming does not, or if it does, it's really minimal. Stick with it for a bit and it'll get better.

The bone density thing is something I've read before. I think the more benefits I keep in mind, the more likely I'll be able to stick with it. And good to hear that I might be less sore in a week or two. I can be such a baby about these things.

Kida_Adeylne · February 2015

cw106 wrote: »

commiseration first,then.
have gone from 4k swims to 500m,primarily due to strength training affecting muscles in pool.
good news is, i lost first 40+ lbs by swimming/ diet.after that tho, struggled as lost too much muscle mass.
now i combine full body cardio of rowing,treadmill and elliptical with strength and core exercises to shape up.
overall,just have to find a happy balance, but i have researched same as you over last 6 months and not found the answers.
ps if you go to groups> swimming, there is an excellent swimming dedicated sub- forum on here too.
good luck.

Commiseration accepted.

I'm struggling a bit now too with loosing weight after a good start, so that's one reason for the strength training.
How do you search for groups? I can't seem to find it.

cheshirecatastrophe · February 2015

You can't search groups, but here's the link:

http://community.myfitnesspal.com/en/group/122-swimmers

Join us!

Kida_Adeylne · February 2015

Awesome! Thank you.

cwolfman13 · February 2015

After a week or so the DOMs will dissipate. There's no reason you can't swim and do some resistance training.

blankiefinder · February 2015

My swimmers do weight training, and my son lifts pretty heavy for a 'non-lifter'.

Stick with it, and the DOMS (Delayed Onset Muscle Soreness) should ease up after your body adapts. The swimming will help work out the soreness in the meantime. You could also try stretching and or rolling out after weights.

gothchiq · February 2015

Yeah, you won't get sore like that forever.

Give yourself like a month to get accustomed to the change of routine.

dbmata · February 2015

wait, serious? We STILL can't search groups?

Kida_Adeylne · February 2015

I'm sure glad everyone is saying DOMS will get better with time. I had an interesting time getting out of bed this morning! Did some stretching and took a tylenol (I never take pain killers, really, but it was needed).
Should I take it a bit easier in the pool today? Push myself to do my full workout? Or should I just go with what my body feels like doing at the time?

dbmata · February 2015

Sure.

Strength Training and Swimming

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