Stronger on land, faster in water

Most recreational swimmers spend nearly all their time in the pool. That makes sense: swimming is a skill sport, and not many things can compete with the amazing feeling of being in the water. But if you want to get faster and last longer, you can’t ignore what happens outside the pool. Dryland training (structured strength and conditioning done on land, in a gym or not) ties it all together.

In this article, we’ll break down what swimming actually demands from your body, what the research says about how dryland helps, and why two short, full-body sessions a week can influence the way you move in the water.

Swimming is more than just endurance

When people think about swimming, they often think “cardio.” And yes, it is an incredibly complete and demanding activity… but if you want to get better at swimming, instead of swimming to get a better cardio, you have to flip the narrative.

Every stroke combines strength, power, and endurance, with a huge emphasis on technique under fatigue. The best swimmers aren’t only the fittest aerobically, they’re also the strongest, leanest, and most efficient movers.

Needs analysis: power, efficiency, and a well-oiled machine

Physiological Needs

Research has shown that swimming performance is closely tied to:

• Muscle strength and power, particularly important for starts and turns.

• Lean body mass, more “engine” to pull and kick water effectively.

• Aerobic and anaerobic capacity, to sustain pace and handle sprint demands.

A recent review confirmed that strength, power, and lean mass directly improve outcomes in competitive swimmers, alongside aerobic development.

Biomechanical Needs

Swimming is about moving efficiently through water, one of the most resistant environments you’ll ever train in. Two key biomechanical challenges arise:

• Propulsion: generating force with your pulls and kicks.

• Starts and turns: the most explosive phases of any race, where you gain or save precious speed and energy.

Dryland training has been shown to enhance explosive power for these movements, especially through plyometrics and high-intensity strength training.

Why pool training alone isn’t enough

If you only swim, you’re training your sport but not necessarily your engine. In fact, several studies show that swimmers who combine dryland strength training with swim practice outperform those who just train in the water (PMC, 2022; ScienceDirect, 2019).

Without dryland work, you risk hitting plateaus: strong in the water technically, but lacking the power and force to capitalize on it.

How dryland training solves this

Improved functional strength

Even in youth athletes, adding dryland sessions increases strength and critical swimming speed. For adult recreational swimmers (especially if you’re just starting), the effect is even more noticeable, you’ll feel more bouncy off the wall, stronger pulls, and a steadier stroke when fatigue sets in.

Consistent positive impact

A meta-review concluded that well-designed dryland programs reliably improve swimming performance across all ages and levels.

Explosive edge

For those chasing speed, research shows that low-volume, high-intensity dryland sessions (4–5 sets of 1–6 reps) are especially effective for starts and turns (MDPI, 2021).

What this means for you, the not-so-beginner swimmer

You don’t need to train like Michael Phelps (or Florent Manaudou ) to benefit from a good session in a weight room. The key is smart, full-body training that complements your swim practice.

• Strength work for your pull (back, shoulders, arms).

• Power work for your push-off and turns (legs, hips).

• Core training for body line and stability.

• Mobility for shoulder health and streamline position.

Two sessions a week is often enough to unlock quick, noticeable improvements in the pool.

Preview: two full-body sessions per week to swim better

You’ll find a sample program here soon. For now, here’s the big picture for something you can plug right into your weekly swim schedule:

• Day 1, Full-body, power & core focus: explosive lower-body lifts, medicine ball throws, rotational core work.

• Day 2: Full-body, strength & stability focus: compound lifts, pull-ups, single-leg strength, overhead work, shoulder prehab (injury prevention), isometric core work

Both sessions are designed to be short (45 minutes or less), complement swim practice, and respect recovery. Spread them at least 48h apart and you’re good to go!