A Swimmers Body:Swim Workout Plan For A Fit, Lean Body

swimmers body

Tall. Long-limbed. Lean. Don’t forget your shoulders and lats. If you don’t know who I’m talking about, then you have probably not spent much time with competitive swimmers. You probably knew who I was referring to (which is why you are here). Perhaps you’re hoping to soon be twining with Michael Phelps. Perhaps you’re starting a swimming exercise program and are curious about how your body and appearance will change if you continue this. Swimming has many distinctive characteristics that aren’t just stereotypes. Are you curious about what your body may look like as you begin your journey in swimming? Let’s get started!

You might be wondering:What does the body of a swimmer look like?The body of a swimmer is usually toned but not too bulky. Swimming gives swimmers broad shoulders and defined abs. The best swimmers have a higher than average height and a longer torso and more upper limbs.
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You can achieve many of these characteristics with a dedicated and focused swim program. These are the traits that come with being born. They are nearly impossible to change.

What would the ideal body look like for a swimmer? Continue reading if you want to build a swimming physique.


Swimmers, like many others who are dominant in their sport have a unique physique. It is important to realize that the top swimmers at international competition are not just in their league, but are also at the pinnacle of their sport. This means that the appearance of a swimmer’s body is likely to be distorted.

These swimmers are those who spend countless hours training and have made it a profession out of swimming. These swimmers have lifestyle habits that will be most beneficial when they’re competing. They are born with the characteristics of a tall, long-arm swimmer. As we discussed in the article about height, the swimmers you see on television went through a natural selection of the sport – not all swimmers are going to have the natural advantage of height. It does help.


Swimming is a sport that benefits both men and women, regardless of their height. When we refer to “swimmers body”, we often mean height. This is evident when you look at the Olympics. For example, it is not unusual to see male swimmers 6 feet taller than female swimmers. It might seem strange that swimmers are able to be so tall. Here are some ideas:

  • When a swimmer is shorter, wave drag is reduced to a minimum. Think torpedo
  • A taller swimmer requires less strength and energy to swim than a shorter swimmer. This causes them to tire out more slowly.
  • Longer arms and hands (generally more common in taller people) act like oars, allowing swimmers to pull water at a greater velocity with larger hands.
  • A tall swimmer typically means they have larger feet. They could as well be born with fins!

We can see why height is so prominent in some of the most well-known swimmers. Although height can be a major factor in one’s ability to compete at the highest level of the sport, it is not necessarily a problem if you aren’t tall. You don’t have to be a “swimmer” to possess certain characteristics. There are many other traits you can attain if you’re willing and able to work hard.


Let’s not forget the fact that the best swimmers are those we see on TV. While they are born with long legs and height, many other distinguishable characteristics can be traced back to hard work. Elite swimmers are known for their dedication to training and the ability to build large muscles. The typical swimmer might not train with the same intensity so it may take longer for them to achieve those characteristics. However, anyone who regularly swims (at different levels and in different heart rates zones) will notice a change in their body.


It is not secret that swimming pools are the building blocks of a swimmer’s physique. Michael Phelps was a good example. He was swimming twelve times per week and swimming over 12 miles each day. This kind of training will result in a powerful body that is closely linked to the full-body sport, swimming. These qualities are often associated with:

  • Broad shoulders. Repeated swimming creates hypertrophy in the shoulders. This silhouette can be created by either a one-arm stroke such as backstroke or freestyle, or a 2-arm stroke such as butterfly.
  • The latissimus Dorsi. The large muscles in the middle back are called the lats. These muscles are vital for all swimming strokes. These muscles, along with their broad shoulders, create the V-shaped body that many swimmers love.
  • Triceps. The tricep muscles make up the largest volume of a swimmer’s arms. These muscles are essential for swimming’s propulsion phase. Most swimmers have large triceps due to repetitive stroke motions.
  • A slim waist and defined abdomen. Swimming is a cardio exercise that burns calories and speeds up metabolism. Swimming builds strength in the core because it continuously uses your core muscles. The pool is a great place to burn calories and get defined abs.
  • They are powerful legs. They are strong, but not too bulky. Strong legs are essential for swimming. They can be used to propel the swimmer underwaters and make turns, starts, and turns. However, if there is too much muscle, it can lead to increased drag and greater weight pulling. Swimming is an extremely aerobic activity that requires the whole body to be used. Legs are crucial for swimmers’ success.

You want to be a swimming swimmer? It all starts at the pool. Soon you will see a defined upper body with the V-shape that you associate with your favorite swimmers. You think that’s it? Although it might seem surprising, the greatest swimmers do more than just swim.


Dryland training is another important component of a swimmer’s daily routine. It includes strength training and Olympic-level weightlifting. Cross-training is essential for swimmers to avoid injury and achieve the competitive results they want. Strength exercises are also important in enhancing the appearance of a swimmer’s body. These are some of my favourite simple exercises that do the trick.

  1. Planks – There are many types of planks that can help stabilize your core. This exercise can also help to define the ab muscles that swimmers have when it is done in conjunction with a swimming program.
  2. Lat Pulls – This exercise is great for strengthening the back muscles and showing definition. Pulldowns to the chest and neck pulldowns as well as pulldowns with a V-shaped bars do a great job activating the lat muscles. This improves the appearance of swimmers and their ability to compete.
  3. Rowing Machine – Rowing is a great cross-training exercise for swimmers. It is an aerobic exercise that targets the back and core. Do you want to be a swimming champion? This exercise will help you get in shape!
  4. Crunch Press – This is essentially a crunch that’s done with a dumbbell presse at the top. It works both your core and shoulders simultaneously.

A3 Performance Tip – Add strength training to your swimming program to build defined upper and lower bodies.

Swimmers have defined muscles. You think a six-pack is only possible through weight training and daily swimming? You need to change your diet if you want to achieve the same low body fat as swimmers.


It would be negligent to claim that a swimmer can live without proper nutrition. Even though the most skilled and dedicated swimmers consume a lot of calories, that doesn’t mean that they can eat what they like. A balanced diet with macronutrients is essential for swimmers to be able to recover and maintain their top performance. A swimmer’s body is beautiful, let’s face it. The right balance of carbohydrates, protein, and fats can keep swimmers looking, feeling, and performing at their best.

  • Carbohydrates make up about half of a swimmer’s diet. Oatmeal, bananas, and whole-grain toast are all great options.
  • Proteins – Proteins are essential for muscle and bone health, as well as proper recovery. To get 25% of their nutrition, swimmers should consume plenty of eggs, dairy, and fish every day.
  • Fats – Avocados, olive oil, and nut butter are all great options for completing a swimmer’s diet.

You want to achieve that perfect V-shaped body you see on swimmers? You can only achieve it if you eat right!

A3 Performance Tip – Want to be a swimming champion? Regular exercise and proper nutrition can help to keep body fat at bay. __S.114__

Like every sport, there is a wide variety of athletes, all sizes and all abilities. It doesn’t necessarily mean that someone born with a “swimmer’s body” will be able to swim well. Even if they don’t have the height, the long arms and the torso to be a pro, it doesn’t mean that they won’t become a great swimmer. Anybody can look like the “swimmer’s” body, regardless of their circumstances. It takes time and dedication.
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What is the average time it takes to build a swimming body?Each person will experience a different result, and it all depends on their fitness level. It’s a great time to adopt the “It’s not a sprint, it’s a marathon” mentality. It will take time to build a swimmer’s physique. You will notice a more toned physique and broad shoulders if you swim daily and do strength training over several months.

Is it possible to have the body of a swimmer without actually swimming?It is possible to have the body of a swimmer without ever getting in the water. Although it is possible to get a similar body, it will not be exact. It is important to incorporate a healthy diet and a weight-lifting program. It is important to find a cardio exercise that you enjoy and allows for the same calorie loss as swimming.

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