Photo by mali maeder from Pexels.

In times when we find ourselves, for whatever reason, unable to get down to the local pool for a swim, it’s important to keep our bodies fit and ready for the next time we can get in the water. And, as a matter of fact, even when we can get out to swim, dry-land training is still an excellent idea for swimmers. 

So this week we thought we’d share some dry-land exercises that could greatly benefit your performance in the pool. Helping to improve your speed, power, core strength, and prevent injuries.


Pull-ups are extremely effective for building upper body strength, which is, of course, crucial for swimmers.

They develop the lats and traps, and offer a huge amount of variation to keep your workouts from growing stale.


The muscles worked by push-ups (abdominal muscles, shoulders, chest, triceps) are all essential for swimming. And though push-ups are, in general, a wonderful exercise for anyone, they’re particularly beneficial for swimmers.

And just like pull-ups, there are many push-up variations to keep things interesting.


It’s almost universally accepted that squats are one of the best, and most effective, leg exercises around. They strengthen the quads, hamstrings, glutes, and calves, and are really essential for swimmers.

They’re relatively simple to perform, and in the end can help you develop incredible leg strength.


The plank is an incredibly effective core exercise. It’s very easy to perform, and helps build core strength and stamina.


Lunges are brilliant for the legs. They work the quadriceps, glutes, and hamstrings. And really anyone who jumps in the pool can benefits from them.

Exercising at home

For more on home exercise, take a look at these 10 fantastic home workouts.