If you want a truly cool workout — by several definitions — head to the pool. Water-based workouts offer a host of benefits. How effective is swimming for toning? How many times a week should you swim to tone up? 

The answers depend on your goals and lifestyle. Here’s what to expect from adding aquatic workouts to your lifestyle. 

How Effective Is Swimming for Toning? 

Swimming may be more effective for toning than you think at first. By its very nature, water is denser than air, and simply walking your laps in the pool instead of the track adds 12% to 14% more resistance. Resistance is what tones your muscles. You might think of strength training as hitting the weight room, but any opposing force provides the means — a dumbbell, a resistance band, your body weight or a few hundred gallons of H20. 

Some swimming strokes, such as the front crawl or freestyle, are particularly effective for building and toning your shoulders, creating that desirable “V” shape between your upper body and waist. They also elevate your heart rate, especially if you push yourself to swim laps against the clock. You get cardiovascular and strength training all in one workout, which may help you squeeze everything in if, like many, you have a busy schedule. 

How Many Times a Week Should I Swim to Tone Up? 

According to the World Health Organization, you need between 150 and 300 minutes of moderate to vigorous movement each week to stay healthy. That means you should swim at least six days per week for 30 minutes at a minimum to tone up. How much of that requirement comes from swimming depends on your goals — and how accessible the nearest pool is. 

One beautiful aspect of swimming is that it is a low-to-no-impact activity. Sports such as running put considerable stress on your connective tissues, and doing them daily can result in overuse injuries. Conversely, standing in chest-deep water supports up to 75% of your body weight, according to Julie See, director of education at the Aquatic Exercise Association. Therefore, it’s generally safe to meet your weekly movement requirement in the water. 

However, spending six days a week swimming laps might get boring after a while. That’s okay — there are plenty of ways you can mix your workout routine up, either in or out of the water. 

Can You Tone Up Faster by Combining Swimming and Cross-Training?

You can combine swimming with other exercises, and doing so may help you tone up faster — especially if boredom leads you to abandon your fitness routine. For example, many runners cross-train by swimming or riding their bikes on alternate days. You might find that you enjoy a spin class on Wednesdays and hitting the weight room with your BFF on Mondays and Fridays. If this schedule keeps your motivation levels high, go ahead and swim on Tuesday, Thursday and Saturday.

Whether or not a combo approach helps you tone up faster depends on several factors. However, motivation is key to sticking with a fitness routine, so in general, whatever you enjoy the most is best — whether that be a daily swim or mixing things up. 

Can You Strength Train in the Pool? 

Yes, you can strength train in the pool. Taking a water-based fitness class may be the best way to tone up by swimming, especially if you have a health condition that makes land-based workouts painful. Such courses feature special foam weights that work with water’s natural resistance to sculpt your muscles.  

What Are the Best Cross-Training Exercises for Swimmers? 

The best cross-training exercises for swimmers are those you love. If you prefer to stay aquatic, try walking your laps on certain days and swimming them on others, throwing in the occasional water toning class for maximum results. If you don’t mind the occasional land-based workout, group fitness classes, walking, biking, the elliptical machine or weight room offer alternatives. 

Why Aren’t I Seeing the Results I Want? How Can I Overcome Plateaus?

If swimming doesn’t seem effective for toning for you, ask yourself the following questions to see what might contribute to your plateau: 

• Do you do essentially the same workout daily or mix it up? If you always swim the same stroke, you’ll use the same muscle groups, which can hinder your progress. Try the tips above to add variety. 
• How is your diet? While exercise burns calories, it’s still easier to consume more than you melt off. For example, a half-hour of swimming burns between 180 and 252 calories, depending on your body size. The average convenience store snack bag of chips contains around 450 empty calories. 
• How long have you been swimming, and how often do you swim? Results don’t magically appear overnight. Remember, you can swim up as many days per week as necessary to tone up without risking injury. However, it can take up to eight to 12 weeks to see results from your program, so be patient. 

How Effective Is Swimming for Toning

Swimming is effective for toning because it combines cardiovascular exercise with the resistance of the water. You can also add water weights to increase the muscle-building potential. 

You can swim every day of the week to tone your body without risking many of the overuse injuries you’d face with land-based activities. Add a bit of swimming for toning to your routine, and watch your overall fitness improve. 

Author: Beth Rush