5 Strengthening Exercises to Try at the Pool This Summer
Leave a CommentWhen summer heat hits, there’s no better place to exercise than the pool. Water-based workouts are a great way to build strength without putting stress on your joints. Whether you’re recovering from an injury or simply looking to stay active in a fun, low-impact way, the pool offers a perfect environment for strengthening exercises that are both effective and refreshing.
Try these exercises next time you head to the pool:
1. Water Walking or Jogging
Walk forward and backward in chest-deep water for 5–10 minutes. To make it more challenging, try high knees or walking sideways. The water’s resistance strengthens muscles, while the buoyancy reduces impact on joints. If you can, swing your arms underwater for added upper body engagement.
2. Wall Push-Offs
Stand facing the pool wall. Push off with both feet and glide backward. Repeat 10–15 times. This mimics a jump and helps train lower-body power. Remember to keep your core tight as you glide to improve balance and core control.
3. Leg Lifts at the Wall
Hold onto the edge of the pool and stand on one leg. Slowly lift the opposite leg forward, to the side, and backward. Do 10 reps in each direction, then switch sides. Try to move slowly to maximize resistance and muscle activation.
4. Arm Circles or Press-Downs
Stand in shoulder-deep water and extend your arms to the side. Make small, controlled circles for 30 seconds, then reverse direction. You can also press your arms into the water as if pushing something heavy. For a challenge, add foam dumbbells or water weights for increased resistance.
5. Flutter Kicks
Hold onto the pool edge or use a kickboard. Extend your legs behind you and perform small, quick kicks. Try for 30-second intervals, gradually increasing as your endurance improves. Keep your body in a straight line to fully engage your core.
Summer is the perfect season to combine fun and fitness. The next time you’re at the pool, skip the float and try these exercises. Just 20–30 minutes of water-based strength training a few times a week can help you build muscle, boost balance, and stay cool while doing it.
Always check with your healthcare provider or physical therapist before beginning a new exercise routine, especially if you’re managing a medical condition or injury.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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