Stronger in the Water: Why Swimmers Should Lift Heavy ~ Without Fear of Bulking
For years, swimming culture pushed the idea that lifting weights—especially heavy—would lead to excessive bulk and hinder stroke mechanics. But the science (and modern performance results) say otherwise. Strength training, particularly lifting heavy, is not only safe for swimmers but vital for improving power output, reducing injury risk, and increasing overall efficiency in the water.
1. The Science of Strength and Swim Performance
Numerous studies have shown that increased dry land strength directly correlates with better swim performance. For example:
Aspenes & Karlsen (2012) found that strength training improved swim sprint performance without negative effects on stroke mechanics or endurance.
Crowley et al. (2017) demonstrated that maximal strength training enhanced swimming-specific power and start performance.
Strass (1988) showed a 2.7% improvement in 50m freestyle time in elite swimmers following 6 weeks of strength-focused dryland training.
Strength training develops neuromuscular coordination, increases stroke efficiency, and enables swimmers to produce more force per stroke—leading to better propulsion and reduced energy expenditure.
2. Why Lifting Heavy Doesn’t Equal Bulking Up
The fear of "getting too big" from lifting heavy is largely a myth when it comes to swimmers. Here’s why:
Lifting heavy (3-6 reps) targets neural adaptations rather than muscle hypertrophy.
Hypertrophy requires caloric surplus, high training volume, and intentional muscle-building focus.
Swimmers train at high volumes and often in caloric deficits or maintenance—conditions not conducive to significant muscle gain.
A study by Tan (1999) emphasised that maximal strength gains are primarily due to neurological adaptations, not muscle size.
Campos et al. (2002) confirmed that high-load, low-rep training increases strength more than muscle size compared to moderate-load hypertrophy-focused protocols.
Swimmers who lift heavy correctly will get stronger, faster, and more powerful—without becoming bulky.
3. Performance Benefits of Strength Work
Beyond debunking myths, the benefits of strength work are clear:
Improved start and turn power: Explosive strength improves block starts, push-offs, and underwater dolphin kicks.
Injury prevention: Eccentric strength and posterior chain work reduce shoulder, knee, and lower back injuries (Hibberd et al., 2016).
Increased muscular efficiency: Stronger muscles mean less energy is required per stroke.
Better force transfer: Ground-based power movements enhance kinetic chain function, benefitting stroke efficiency and body position.
4. What the Pros Are Doing
Look at elite programmes worldwide and strength training is a non-negotiable.
Athletes like Caeleb Dressel and Sarah Sjöström integrate heavy lifting, Olympic lifting variations, and power-focused work into their training cycles.
National-level S&C coaches (e.g. in Australia and the UK) have adopted integrated strength models that match swim phases with appropriate dryland loading.
A 2020 review by Crowley, Harrison, & Lyons supports the inclusion of heavy resistance training year-round for competitive swimmers, with adaptations based on seasonality.
5. Final Word: Train Smart, Not Scared
Swimmers shouldn’t fear the weight room. They should embrace it—strategically.
Lifting heavy won’t make you bulky. It will make you faster, more resilient, and more efficient. When integrated with swim-specific needs and guided by structured coaching, strength work becomes one of the most powerful tools in a swimmer’s performance toolkit.
References
Aspenes, S. T., & Karlsen, T. (2012). Exercise-training intervention studies in competitive swimming. Sports Medicine, 42(6), 527–543.
Campos, G. E., et al. (2002). Muscular adaptations in response to three different resistance-training regimens. Journal of Applied Physiology, 88(1), 50–58.
Crowley, E., Harrison, A. J., & Lyons, M. (2017). The impact of resistance training on swimming performance: A systematic review. Sports Medicine, 47(11), 2285–2307.
Hibberd, E. E., et al. (2016). Effects of dryland training on shoulder strength and endurance in adolescent swimmers. Journal of Strength and Conditioning Research, 30(2), 466–472.
Strass, D. (1988). Effects of maximal strength training on sprint performance of competitive swimmers. International Journal of Sports Medicine, 9(4), 228–233.
Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: A review. Journal of Strength and Conditioning Research, 13(3), 289–304.