Ideal exercises for training in the pool

Training in the pool helps to maintain good physical condition. In addition, the routine can be varied in many ways.

Last update: 02 November, 2021

There is nothing better than spending hot days in a pool. Nevertheless, This space is rarely associated with physical preparation. The truth is that training in the pool – like other forms of exercise – allows you to be in shape and obtain interesting benefits.

It is enough to coordinate and structure some movements in the water, the main element that works as resistance for the exercises. In particular, it is a controlled routine, with smooth mobility and with both cardiovascular and muscular effects.

The most interesting thing is that its practice carries a low risk of injury, so it becomes ideal for beginners and those recovering from a physical problem. Are you interested in knowing more about it?

Benefits of training in the pool

Diving into the water implies a resounding change of surface. The force it generates provides an element of resistance that can be directed towards exercise. It is a low-impact routine, with a lot of muscular work, which brings benefits for different parts of the body.

  • Cardio and muscle. Training in the pool works the cardiovascular system and favors the toning of various muscles. Among them, the pecs, triceps, shoulders and glutes.
  • Accessible to all. Movement in the water becomes lighter, resulting in a low risk of injury and minimal exercise difficulty.
  • Burning calories. The resistance generated by the water achieves that the physical effort increases the burning of calories with respect to the movement on the surface.
  • Flexibility. The effects of gravity diminish when the body is submerged, so it is possible to improve flexibility with less pressure on the back and knees.
  • In rehab. In that sense, training in the pool becomes ideal for people with osteoarthritis or low back pain problems. Also for those recovering from an injury.
  • Adaptable. Despite being a routine with moderate intensity, the demand can be raised in different ways. For example, by the amount of water. Starting with the body submerged to the waist is recommended, and then raising the level towards the chest and increasing resistance.
Adopting a pool workout routine is one way to maintain good physical condition regardless of age.

The best exercises to train in the pool

In the water it is possible to do various types of exercises; in addition, they can be combined in such a way that the intensity is adjusted to individual preferences. Of course, as with other routines, the warm-up beforehand is important.

To do this, it is convenient to jog or swim a few routes to start stimulating the cardio-respiratory system and muscle groups.

To run

There are different ways to run in the pool. One of them is to perform the movements in place, raising the knees as high as possible and alternating them. On the other hand, you can also start walking and increase the intensity gradually. Simulate the action of a sprint on the surface promotes balance, strength and stability.

Another option is to take long strides or strides. Try not to let your feet come into contact with the floor, helping yourself with the strength of your arms. The postures when bending the knees and stretching the legs must be precise. Ideally, you can maintain the exercise for 30 seconds and perform 5 repetitions.


Just as you can imitate the gesture of the running underwater, it is also possible with the bicycle. To do this, you have to stay afloat with the help of your arms or with a pool noodle, and perform the pedaling movements. This routine is useful for working the abdominal area.

Chest and triceps

For this exercise a floating board is necessary, since it consists of pushing it and trying to sink it. Repeating the action several times allows work muscles of the back, chest and arms in general.


It is also possible to adapt this popular movement in the water. First of all, you have to hold onto the edge of the pool and do jumps, pretending to get out of it. Then, just repeat the action 12-15 times to strengthen your shoulders, triceps, and chest. Depending on your physical condition, you can increase the intensity and repetitions.


One of the most effective movements for training in the pool is jumping. You can choose to do it with both legs together, bringing the knees as close to the chest as possible. It is important to seek stability with your arms.

Another alternative is to jump from one place to another, with your legs extended and together, as if you were overcoming an obstacle. Depending on personal resistance, it can be repeated 10-20 times.

Pair of scissors

First, you have to get in a horizontal position, like lying down or doing a plank. Then with your legs outstretched, must be cross one over the other and alternate the action. After 15 or 20 repetitions, the abductors and abdominals are worked.

Kicking and swimming to train in the pool

The simple gesture of a kick can be a good exercise thanks to the pressure of the water. It is necessary to do it with the legs well extended. It can be forward, backward, sideways, or alternating directions. On the other hand, swimming styles like the crawl, the back and the butterfly they are an always available option to train in the pool.

Water dumbbell exercises

If you have a pair of water dumbbells available, you can practice a movement known as a whirlpool. It consists of rowing with the hands forward, while holding the weights. In addition, the arms alternate to form a whirlpool.

To work the chest, you can hold the dumbbells with your arms crossed and then stretch them. The water should be pushed back and forth.

Aquatic dumbbells are ideal for increasing the intensity of exercises in the water.

Tips for training in the pool

These types of routines are not only accessible for people with discomfort or injuries in recovery, but they are a good method of initiation into the world of exercise. It is possible to start training in the pool, get into a rhythm, and then replicate the movements on the surface.

Even better if you have a partner to train. In that case, the activities can be carried out with mutual support to generate more resistance. For example, holding the flotation churro while the other person paddles with their arms.

The intensity of the routines depends on the objective and the physical form, but it is recommended to start with a total of 20 or 30 minutes, and then expand to 45 minutes or an hour.

Changes in temperature

On the other hand, attention should be paid to sudden temperature changes. Body heat tends to increase while exercising in the water. If the weather on the surface is very low, precautions must be taken to avoid exaggerated contrast. If possible, it is best to use an indoor or heated pool, where this problem does not occur.

Take care of your feet

By adopting a pool workout routine, the soles of the feet may be altered by contact with the ground. Even without proper care, the skin can begin to experience fungus. Therefore, it is appropriate to use special footwear for swimming.

Final Recommendations

The variety of exercises increases with other accessories for the water, such as beach balls, boards or floatation churros. They are worth incorporating into your routine for more entertaining workouts.

Once you gain stamina, it pays to turn up the intensity with more reps and types of exercises. Anyway, at any level, you have to do stretching and relaxation movements at the end.

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