One of the things we love about swimming is that it really is for everyone. From complete novices to seasoned gym fanatics, there are so many different ways that you can start a swimming routine that you’ll be sure to find something that works for you.

If you’re only just starting out on your fitness journey, swimming is a great way to kick-start your healthy lifestyle. Unlike other exercises, swimming is a great workout while still being low-impact, restorative and relaxing, which is great for complete beginners or for anyone who may be coming back from an injury. It’s also a fun exercise you can do with the whole family – any age can find something to enjoy in the pool. You don’t need to worry about going out and getting loads of kit as well – just get your swimming costume on and a good pair of goggles and you’re all set!

Plus, you’re getting a whole body workout in – so you won’t need to go home and fit in 50 press ups afterwards! The mix of cardio and strength means you’re building up a great muscle base, so if you want to bring in other forms of exercise to spice up your routine at some point down the line you won’t be working from nothing.

Read on for our swimming workout that is perfect for beginners – get ready to make a splash!


Getting Started For Beginners

The first thing to remember if you’re a beginner swimmer is that you don’t have to feel like you’re only doing it right if you jump in and swim solidly for an hour. The likelihood if you do this is that you’ll tire out quickly and become disheartened. Start slowly and steadily build on distance rather than going gung-ho.

If you’re a total newbie, you could try your first few lengths with a kickboard to get a feel for the water and practise your breathing technique. As a beginner it’s much easier to start by breathing on both sides with each stroke, but as you get more used to it you’ll notice that you don’t need to come up for breath every time. A good strategy to strive for is breathing every three strokes, alternating which side you come up on.

Another useful tip is to time yourself for the first four lengths so that you have an idea of how long it will take you. If you make a note of it, it’s also a good way to check your progress and see how far you’ve come!

Last but not least, if you’re wearing goggles make sure that you’ve got them on correctly. There’s nothing worse than having to repeatedly stop to adjust, and if you’re constantly thinking about that you’ll be less focused on the task at hand.


Two people splashing their feet in a swimming pool


The Workout

The trick with a swimming workout for beginners is to keep it simple at first instead of going straight in with a complicated routine. This means that you can purely focus on the swimming and becoming more confident in the pool without any distractions.

Go for:


4 lengths at an easy effort

Rest 30 seconds


And simply repeat 5-10 times!

It might not sound much, but with time you’ll be surprised at how quickly you can crank up that distance.

This is a simpler version of interval training, where you push yourself as hard as you can go for a short period of time before having a break and going again. Studies show that this is a more effective way of exercising, and besides you’re more likely to work harder if you know that rest period is coming up!

The beauty of this workout is that it’s so simple you can really tailor it to your needs. When you’re feeling more confident, you can mix up different speeds and intensities with alternating strokes to really push yourself. If you’ve got children, you can even use this kind of format to help them improve their swimming as well.


Surprised at how easy our workout is? That’s the wonderful thing about swimming – because it targets so much of your body you really don’t have to do anything super fancy to see results. Hop in the pool and see what you think if you don’t believe us!


Feeling ready to take your swimming to the next level? Don’t forget to keep an eye on our blog for more tips!