Top 6 Pool Workouts For Beginners

Top 6 Pool Work Outs For Beginners

Swimming is a great aerobic exercise that’s also extremely good for toning your body. Your entire body is active while swimming, even the parts that aren’t actively moving. Pool workouts are great because they provide firm resistance without the impact.


During land based workouts, you can easily shift into the wrong position or lose your balance lifting free weights. Swimming is a great way to develop cardio respiratory fitness while burning calories. Pool workouts provide an excellent opportunity to build strength with less risk!


Swimming requires full body effort and controlled breathing. In this blog we will discuss the top swimming movements and workouts for weight loss! 


Walk In Water


This is a great exercise for beginners who are attempting swim workouts! It helps you get a feel of how powerful the resistance is in the water while you are actively moving. Walking in water can target your arms, core and lower body. We suggest starting off in the shallow end of the water. Be sure to keep your core engaged while you are walking and keep your arms at your side, moving them as you walk.


Leg Shoots


Leg shoots work your core, lower back and legs. During this exercise keep your feet at the bottom of the pool at all times. To begin this workout, tuck your knees to your chest while pressing your feet and legs out in front. You should be floating flat on your back after doing the first step. Next, draw your knees back into your chest and press your legs behind you so that you are floating on your stomach. This entire movement counts as 1 repetition. While doing 1-3 sets, repeat this multiple times.


Water Arm Lifts


This exercise will help strengthen the muscles in your arms. To add more resistance and make the movements more challenging, we suggest using foam dumbbells! To begin this workout, stand in the water at shoulder length. Draw your elbows in close to your torso as you lift towards your forearms. Make sure you rotate your wrists to turn your palms face down. Lower your arms back to your starting position and repeat for multiple reps. 


Leg Kicks


Leg kicks work your core and legs. There are multiple types of kicks that you can do in the water to achieve a great lower body workout. A few examples of kicks are flutter kicks, dolphin kicks and scissor kicks. To begin this workout you can start by holding onto the pool ledge or by using a kickboard. Repeat each kick for multiple times. 

Jumping Jacks


Everyone knows how to do a basic jumping jack. Jumping jacks work muscles in both your upper and lower body. During this workout you can add resistance by using ankle weights. To begin this workout you need to stand in the water at chest level. Starting with your feet together and your hands by your side. Begin jumping by moving your legs outward while bringing your arms over your head. Repeat this movement for multiple reps.

High Knee Lift Extensions


During this workout you are strengthening your entire core and lower body. For a challenge, add ankle weights to increase resistance. To begin this workout, start by standing in the water at waist length. The next step is to engage your core as you lift your right leg, bending your knee until your leg is level with the water. When your leg is lifted, pause for a few seconds. Extend your leg straight out and continue to hold this position for a few seconds. Lastly, start moving your leg back down slowly, make sure to keep it straight! Repeat the exact movement with your left leg. Continue for 5-10 minutes. 


Equipment You May Need


  • Buoyancy belt
  • Hand paddles
  • Resistance gloves
  • Foam dumbbells
  • Wrist/Ankle weights
  • Goggles 
  • Towels 


Keep in mind that most pools span 25 yards in length. One full lap down and back is typically equal to 50 yards. If you are looking for a break from your usual workouts, why not dive into the pool! Because water offers heavier resistance than air, working out in the pool can enhance your workout, making you burn more calories.


The buoyancy of water provides extra support for your muscles and joints. This allows you to work harder while working out, putting less impact on your body than you would on land. Exercising in the pool is a great alternative form of physical activity for everyone, especially pregnant women and people who suffer from osteoporosis, fibromyalgia, balance issues and joint injuries.


Be sure to speak to your doctor before starting any new exercise routines! It is also important to note that you shop stop exercising if you feel faint, lightheaded, dizzy or experience shortness of breath. At the end of the day, pool exercises allow you to achieve a great cardio workout while also increasing your endurance, flexibility and strength.