How Swimming Transforms Your Body Shape

Swimming can have a significant impact on your body shape as well as your overall health.

It is a holistic workout that affects your body in many ways both internally, such as strengthening your lungs as well as externally, such as contouring your legs, arms, and abs.

As with any workout you control your target area.

In this article

A swimmer’s body shape
The logistics of the swim workout
The swim workout step-by-step
Bottom Line

Swimmers Body Shape

If you look at the body shape of a competitive swimmer, they’re often described as having a v-shaped body. Broad shoulders from upper body stroke work, slim waist from constant rolling movements and ab usage, and toned limbs from kick work.

Most of us don’t have the stamina or energy to look like Michael Phelps, nor do we want to considering all the hours and commitment it takes to achieve that v-shaped body.

But let me show you a few ways to tone your arms, slim your waist, and lose a few inches off your thighs and buttocks. If you stick with this swim workout and make it a routine you will see results as early as 2-3 weeks.

Swim Workout Logistics

As with anything in life, for swimming to become part of your workout routine you need to establish habits and start in a good place both physically and mentally.

Do you have access to a pool? Many cities offer free memberships at your local park district. Most YMCAs have pools which are usually an affordable option.

If you live near a lake or an ocean and the weather is relatively mild, open-water swimming gives you an excellent workout. It does require some bravery too! You can read more about open-water swim in this article.

This swim workout requires a 3-4 time per week commitment at a minimum of 30 minutes each session. Items needed are a swimsuit, a swim cap, goggles, fins, a kickboard, a pull buoy, and hand paddles. Check out some of my favorites here.

Swim workout Step-by-Step

Kick= use kickboard and fins

Arms= use hand paddles and buoy

Warm-up

100 meter freestyle

100 meter breaststroke

Main Set

25 m freestyle kick x 4

25 m breaststroke kick x 4

25 m freestyle arms x 4

25 m backstroke arms x 4

25 m freestyle kick x 4

25 m backstroke kick x 4

25 m freestyle arms x 4

25 m backstroke arms x 4

25 m butterfly kicks x 4

25 m freestyle sprint x 10

Cool-down

100 m breaststroke

100 m backstroke

Bottom Line

Remember that even if you’re not a competitive swimmer it’s important to use good form, proper breathing, and correct technique. You can find more on swimming correctly in this article.

Having a balanced nutrition plan plays a crucial role in achieving desired changes in your body’s shape both internally and externally. Listen to your body, stay hydrated, eat well and enjoy your swim journey!

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April 14, 2025 at 7:01 pm

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July 17, 2025 at 11:34 pm

I’m a senior citizen & can no longer do a regular swim workout but do water aerobic 30 minutes 4-5 x’s week. Will this get same results as the lap swims?

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