Swimming
Expert Advice
Keep your body flat and straight in the water to reduce drag. Breathe by turning your head to the side during arm recovery, keeping your head aligned with your spine.
How-to-do Steps
- Start face down in the water, arms extended forward, and legs straight behind.
- Kick your legs continuously with toes pointed.
- Alternate arm strokes: push one arm through the water from front to thigh, while the other recovers above water.
- Turn your head to breathe during the arm recovery on one side.
- Maintain a steady rhythm, repeating the strokes and breaths.
Track Swimming in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Swimming primarily targets the Chest, Triceps, Lats, Biceps, Shoulders, Abs, Forearms, Traps, Quads, Glutes, Calves, Hamstrings, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest9%
Triceps8%
Lats8%
Biceps8%
Shoulders9%
Abs9%
Forearms8%
Traps9%
Quads8%
Glutes8%
Calves8%
Hamstrings8%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Frequently Asked Questions
What muscles does Swimming work?
Swimming primarily targets the Chest, Triceps, Lats, Biceps, Shoulders, Abs, Forearms, Traps, Quads, Glutes, Calves, Hamstrings. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Swimming?
For beginners, start with 1 sets of 15-20min. Intermediate lifters can do 1 sets of 25-35min. Advanced athletes can push to 1 sets of 40-60min. Adjust based on your goals and recovery capacity.
Is Swimming suitable for beginners?
Swimming is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
