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. But even when we can get out for swim, dry-land training is still an extremely important and effective component of our training. 

This week we thought we’d share some dry-land exercises and workouts that could greatly benefit your performance in the pool, helping to improve your speed, power, core strength, and prevent injuries! 


Pull-ups are very 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 acknowledged that squats are one of the 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 a wonderful 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.


Now, moving on from specific exercises to full workouts. Below you’ll find 5 dryland routines specifically targeted at swimmers.

Exercising at home

For more at-home exercise, why not have a go at a few of these 21 morning workouts that take ten minutes or less, or try out one of these 11 Tai Chi and Qi Gong routines