How to Start Swimming to Crush Your Fitness Goals

Want to get started swimming for exercise or reap more of swimming's health benefits? Our guide to all things swimming can help newbies and pros alike. may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.

Sure, you can run or pedal your way to a fitter body, happier mood and better health. But if you have access to a pool or open-water swimming spot, why wouldn't you freestyle, breaststroke or butterfly your way there instead?

Swimming for exercise might feel intimidating at first, what with counting those seemingly endless laps and sputtering to catch your breath. But it's worth the effort to get comfortable in the water: Swimming works all your muscles, torches calories and washes away stress — without overtaxing your joints.


Our guide to all things swimming will help you get started, find the best gear and make sure you get the most out of your next water workout.

Before You Dive In

New to swimming? Here's everything you need to know about swimming for beginners.
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Starting to swim takes a little more practice than just arming yourself with fresh new goggles and a swim cap. "Swimming takes longer to adapt to than any other sport," says Gerry Rodrigues, a Los Angeles-based swim instructor. But most new swimmers catch on fast: You'll likely see progress within a month. (And even if it turns out swimming's really not your thing, you can always give these pool-based exercises a try instead.)


Here's what beginner swimmers need to know to master perfect swimming form.

Why Swimming Is So Good for You

Swimming laps is a calorie-burning cardio exercise that also offers strength benefits for muscles all over your body.
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Swimming has all the mental and physical health benefits of land-based exercise — and some added perks: You'll score a heart-pumping cardio workout along with the unique stress-relieving benefits of the meditation-like breathing that swimming requires. And because it's so low-impact, swimming is an exercise you can do at almost any age, which is even more appealing when you consider the fact that people who swim regularly tend to live longer, according to a May 2017 study in the British Journal of Sports Medicine.

Not convinced? These benefits of swimming will motivate you to hop in the pool.

Stay Safe While You Swim

Swimming safety rules guarantee a good workout — and a good time — in the water.
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Like any workout, swimming comes with some risks to be aware of (looking at you, lightning strikes), but following a few simple safety tips can keep you out of harm's way at the pool, lake or beach. A less-than-obvious place to start? Bring your water bottle: Because you're submerged in water, you might not notice that you're sweating, but you can definitely still get dehydrated during a swimming workout.


Make sure you're following these essential swimming safety rules.

Swim Stronger

Making a few simple tweaks to your stroke will help you become a better swimmer and enjoy your water workouts more.

Once you've gotten into a swimming routine, it's time to (flutter) kick things up a notch. Making a few tiny tweaks to your stroke (think: pointing your toes and lengthening your arms) will help you get fitter faster and make workouts that used to feel impossible seem more like child's play.

Make waves with these tips for becoming a better swimmer.



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