How to exercise in a swimming pool — without doing laps

Kaitlin Reilly
Two women work out with dumbbells in a swimming pool.
Fitness pros share their favorite exercises to do in the swimming pool. (Getty Creative) (bluecinema via Getty Images)

Let’s be honest: The last thing you want to do on a hot summer day is go for a run. But just because the pool is calling your name doesn’t mean you have to skip your workout. Sure, lots of people love swimming laps, but if that’s not your thing — or simply not possible because the pool is too crowded or you’ve got friends (or kids!) with you — there are other ways to get some exercise while in the water.

Here’s what experts recommend and what you can try next time you’re ready to take a dip.

Swimming laps is a great form of low-impact cardio, but that’s not the only way to get your heart rate up in the pool. Jesse Zucker, a certified personal trainer with BarBend, tells Yahoo Life that one way to sneak in some heart-pumping exercise is by “walking or jogging the length of the pool.” The force of the water makes moving in the pool “a lot harder” than it looks — and you’ll challenge your body far more than you would by simply strolling around the perimeter.

Head to the deep end of the pool for some more cardio. “In deeper water, tread water for 30 seconds to one minute for a full-body exercise,” Zucker says.

One note: Because treading water is a tiring activity, make sure to practice pool safety. Ensure that you can easily reach the edge of the pool (or a flotation device) so that you can comfortably rest between sets.

Milica McDowell, a certified exercise physiologist and vice president of operations at the foot health education platform Gait Happens, tells Yahoo Life that most people are surprised to learn that pool workouts have a “resistance training element, as it takes force to move your body through the water.”

“I love recommending patients exercises where they can get some strength and resistance training challenges in a gentle environment, while enjoying being outside this gorgeous summer,” she says.

McDowell recommends working on your upper-body strength while in the pool. There’s one easy move that you can do while standing in chest-deep water, with your arms submerged.

“Move your arms like a figure eight, or infinity sign, from the front to back. … This is a great way to tone biceps, triceps and deltoid areas,” she says. After about 30 to 60 seconds of these motions “you’ll feel the burn in the shoulders,” McDowell says.

Andy Chan-Fata, a physical therapist and coach at Moment Physical Therapy & Performance, adds that you can upgrade these arm circles with an accessory. “The pool noodle is going to be your best friend if you want to get a good workout in the pool,” he says. “It amplifies the resistance from the water and is an unstable load that you have to learn how to stabilize. You can grab the pool noodle and make big arm circles with your arm going into and out of the water to get a great shoulder workout.”

One of McDowell’s other favorite moves is standing in chest- or shoulder-deep water and doing scissor motions in front of your body with straight arms: Cross your arms in front of your torso, swing them out to the side and then bring them behind you. McDowell recommends doing this for 30 to 60 seconds, for three to five sets.

“This is great for toning your pectoral muscles in your chest area and, again, those beautiful shoulders,” she says. McDowell adds that this is a low-impact form of resistance training that “helps to sculpt that body.”

Angela Ruest, a Pilates instructor at LifeTime and a certified personal trainer, tells Yahoo Life you can actually incorporate dumbbells into your pool workouts. Just don’t confuse these with the ones you might pick up at the gym; aquatic dumbbells are made of lightweight, buoyant materials — like foam or plastic — to provide resistance in water.

Here’s an exercise Ruest suggests trying with aquatic dumbbells:

  • Stand with your feet hip-width apart and hold an aquatic dumbbell in each hand down by your sides, palms facing in

  • While standing in place, lift one knee and bend the opposite arm to reach toward your shoulder

  • Lightly bounce on the ball of your standing foot to alternate sides, lifting your other knee and opposite arm

  • Stay light on your feet as you alternate sides for one minute

The edge of the pool can also be a helpful exercise tool for an exercise like tricep dips, which Chan-Fata recommends. Here’s what to do:

  • Start by getting to the edge of the pool and facing away from the edge

  • Bring your arms behind you and perch yourself up from the pool

  • Slowly lower yourself and repeat to train your triceps and pectoral muscles

Chan-Fata adds that you can easily make this a core workout by sitting in an L-position as you move yourself up and down — just in case you want some extra credit!

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