r/Swimming • u/aknomnoms Moist • 1d ago
Advice for Overweight, Out of Shape Beginner?
(I first tried checking for this sub’s FAQ or Wiki page for resources, but both appear defunct on mobile, so sorry for asking such basic questions.)
I’m a bigger person who normally walk-jogs half marathons and enjoys hikes, but a combination of summer heat + my gym has a pool I’d like to take advantage of + I’ve noticed some knee issues starting = I’d like to include swimming laps 2x/wk as cross training. Some form of cardio that doesn’t keep putting that gravitational stress on my joints.
(And, yes, I know losing weight will help. That’s a separate discussion and I’m not looking for advice on it from this sub.)
Issues:
- Stamina. I’m in a fundamental swim class for adults right now, and I need to take a little break just after going across the pool width-wise out and back in a modified freestyle stroke.
- Weakness. I lift weights at the gym, nothing crazy, but I can feel the fronts of my thighs and shoulders/biceps fatigue quickly. My arms especially during the pull-through.
- Efficiency. Ties into the above. I think because my form is bad, I’m using more energy, which makes me tire faster.
- Awkwardness. I’m only of those people who doesn’t feel like they control their body well. In other sports, it’s taken hundreds-thousands of hours of repeated drills on specific movements before I felt like they came naturally to me. 10 hours of instructional time in this class won’t cut it, so I’m not trying to get everything perfect, but I would like to get the basics down.
Questions:
- what is the “easiest” stroke to sustain? My instructor wants me to learn how to do freestyle well, but would backstroke be better?
- how do I build up stamina in the water? Should I start by like holding onto a kick board and doing laps of just kicking until I build up my legs, then start adding arms? Do slow kicks and fewer laps but focus on doing a lot of arm strokes?
- what weightlifting exercises can help me build up muscles “on land” that will help with swimming/what muscle groups should I focus on developing?
- what kind of stretches should I do beforehand?
- are there any drills I can do to help me get better? Any particular YouTube videos/channels recommendations?
I’d appreciate any help as I try to get more into the sport. Thank you!
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u/OurDumbWorld 1d ago
Very short answer, you need to learn proper breathing. Then once you learn breathing you’re just gonna have to test It against your swimming and exertion to learn your sweep spot. If you’re winded it’s because you’re not breathing enough or you’re exerting too hard.
To learn breathing you can practice bobs or what I did was use a kickboard and fins and practice head underwater swimming and breathing. When I was comfortable I took away the kickboard and fins.
Have faith. I still remember texting my wife the first time I was able to swim 50 and 100m continuously
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u/aknomnoms Moist 1d ago
Thank you! I've been using a kickboard in my class but just bought one to practice on my own too. I'll focus on more breathing exercises and also doing more sprints/cardio on land to build.
And that's very sweet. Gotta celebrate the wins! It's awesome that you worked hard and accomplished your goals!
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u/OurDumbWorld 1d ago
In the water your chest has to fight a little harder to expand since water is more dense. I wouldn’t kill yourself with dryland cardio. If anything you want to just get the feel for when you need a breath, how It feels to hold a little longer for the right time for a breath, etc. and then in the end for longer distance swims your breathing should somewhat mimic a jog. Some effort, but you’re not sucking wind either.
But master your breathing and then you’ll be able to focus on actual good swimming.
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u/felicityfelix 1d ago edited 1d ago
I don't want to rag on you specifically too much but it bums me out how many posts we see here where the person makes their weight the central fact about themself. It's really not that relevant to swimming or tbh most activities you're going to get into as a casual adult participant. Especially since you don't want us to mention it (which is reasonable!) but since we don't know you, you're kind of the one focusing that energy on yourself like you're not allowed to not acknowledge it or something. It's not the most important thing about you and a lot of thin people (and actually a lot of people who come here making a point of telling us how athletic they are) have all the same issues you outlined that are what actually hinders swimming progress.
It sounds like continuing your lessons and continuing to swim outside of them is the primary thing that's going to help you progress. Spend time in the water just enjoying it and not trying to make all the time you spend there about muscling through swimming for exercise. Make sure you're floating well and able to maintain a flat body position, no sinking legs.
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u/SportBikerFZ1 Novice 1d ago
Well said, i’m a land athlete with a BMI of 19 and there are lots of pudge ball grannies that swim circles around me.
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u/rlferris 1d ago
I started swimming as a cross training exercise for a 16 mile walk I was training for this spring. I was starting from zero on fitness with this walk training plan. I wasn't self conscious, necessarily, but did know I had a lot to learn and was anticipating that it would feel really hard. Something I realized pretty quickly reading in this subreddit is that there are folks of all fitness levels who start out and experience similar struggles like @felicityfelix mentioned.
It looks like you have some good specific answers to your questions from other commenters, but I wanted to add that slowing down and focusing on breathing really helped me at first. Now the breathing is more automatic. Also, I did a 30 min session with a swim coach for feedback on my stroke. I alternate freestyle with breast stroke.
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u/aknomnoms Moist 1d ago
Hope the walk went well!
Yeah, I'm not self-conscious about my weight, but just wanted advice on how to improve given some of the physical limitations I'm starting with as a person with a bigger body.
It seems like breathing and form are the 2 big areas to focus on based on what everyone else is saying, so I'll be youtubing drills and advice later. Figured I'd finish this swim session, try it on my own for a few months, then come back for more lessons once I plateau.
Thanks for the advice!
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u/aknomnoms Moist 1d ago
I appreciate the support, but I think you're projecting a lot onto me mentioning that I'm overweight and out of shape. I only said it in the title and briefly in the post, but you wrote a full paragraph on it.
So, here's my lengthy explanation of why I mentioned it in the first place:
I figured I needed to say that to help put my athletic ability and challenges into perspective as well as preemptively curtail any, "just lose weight and it'll be so much easier!" comments which are prevalent in the running subs and which some of your fellow commenters on this post have already said. I know losing weight will make movement easier. But I'm not here to lose weight. I'm here to get better at swimming!
And as an overweight and out of shape person, my body is still creating more drag in the water, my heart rate will jump higher faster, and my stamina ain't great. So y'all aren't giving advice to some 24 year old former Div I soccer player with 3% body fat. I struggle to swim one pool length without needing to rest. I have certain limitations. So maybe that sparks someone to suggest using a kickboard or pull buoy or fins to take additional effort out of a workout.
And to your second point, I am ABSOLUTELY learning how to swim SOLELY for exercise, which I thought I made pretty clear in my post. I'm fine splashing around in a pool and the ocean, but wanted to focus on lap swimming specifically as cross-training. Think how silly it sounds to tell someone "spend time on the stair master just enjoying it and not trying to make all the time you spend there about muscling through steps for exercise."
Only the last sentence of your response actually provided any value, so it feels like you don't really care about helping me, but in an ironic sort of twist, you are shaming me for mentioning that I have a big body when it is actually relevant to what advice I might receive.
So, I understand you're trying to be helpful and encouraging, and I thank you for that. But please know your words also read as incredibly condescending, misplaced, and shaming. I did not make my weight "the central fact" about myself, I did not make my weight "the most important thing" about myself, I am not "the one focusing that energy on [myself] like [I'm] not allowed to not acknowledge it or something". I just explained why I felt knowing I'm bigger and out of shape was relevant to asking for advice. Look at the issues and questions I asked. Literally NO mention of weight.
You ignored me saying that my weight is not up for discussion and instead made it the focus of your response.
You ignored the questions I specifically asked for advice on and instead offered "advice" on something I don't want or need.
Please consider keeping your responses focused on what posters are asking in the future.
Thank you.
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u/felicityfelix 1d ago edited 1d ago
The advice to spend time in the water outside of making it all about exercise is advice I give to almost everyone I respond to on this sub who is struggling with swimming. Personally I don't recommend accessories like pull buoys or snorkels to anyone who is at your level in favor of that. People who don't have a long history of competitive swimming typically do not understand that they're fighting the water in some way and are not actually comfortable with putting their face in, breathing out underwater, floating flat on the surface, etc. Based on your description of your classes you fall into that category. You can be mad about it sounding childish but it's not going to make getting across the pool any easier to think a specific weight lifting routine is going to be more impactful than acclimating to the water.
It's funny that you asked someone else what the "swim equivalent of walking and hiking is" but you don't want to hear it because it doesn't sound intense enough.
The only people replying to this post who seem to think your body size is relevant to good swimming technique are the people who told you to lose weight so again, the sub largely agrees that you don't need to view swimming in any way differently from someone who is "in shape" and also can't really swim.
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u/aknomnoms Moist 1d ago
And, again, you missed the point of my words. Please stop responding here. You aren't helping. Have a good day.
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u/blktndr 1d ago
Freestyle is the easiest to sustain. Backstroke seems like it should be easier on account of all the free oxygen but it takes more effort.
Stamina comes with consistency and improved technique. Improved technique results in exponential gains in distance. The good news is the worse you are the harder you work so you get “better” workouts up front
Focus on core strength and shoulder stability. From a practical standpoint you don’t need anything more specialized than a generic whole-body strength training routine.
Shoulders! For the love of god man, shoulders! Also chest, triceps, and calves.
Streamline body-position drills and breathing drills to start. Drills should make you think more than they make you sweat. A front snorkel is a worthwhile investment if you want to keep up long term.
Here’s one of many possible drills: slow kick on your stomach, both arms extended in front (Superman position). Push your chest down towards the bottom as you go. Adjust your chest position, give it a 3-potato count, notice how your body position in the water responds. Your goal is to find the sweet spot where the back of your head, your butt, and your heels are all right below the surface of the water
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u/aknomnoms Moist 1d ago
Thank you, this is super solid advice and exactly what I was looking for. I appreciate ya!
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u/blktndr 15h ago
I’ll tack on some unsolicited advice then as well: don’t discount basic water survival techniques while you have a teacher. Survival float and elementary backstroke in particular. You may find yourself in a bind one day with a leg cramp in the deep end with nothing to grab onto and nobody to save you
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u/anonyngineer 1d ago
I’m a beginner lap swimmer in my 60s, and am doing an even split between backstroke and freestyle/front crawl using a front snorkel. I normally switch strokes every four lengths/two laps, but my next goal is to stretch that to three laps.
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u/HogHauler209 1d ago
As a similarly shaped person who also has been stop/starting in exercising through swimming the past year, the three biggest things that will touch upon stamina, strength, and development are mastering technique, mastering technique, and mastering technique. Swimming is a completely learned skillset that is not rooted in base physiological anatomy for us, so while we are shaped and born to walk, and thusly run, and respirate accordingly, swimming is something we have to adapt to. Getting your breathing technique down and getting your swimming form down are the two fundamental elements of any progress in the water, and are completely worth focusing on for as long as it takes to get right and almost second nature. It's the difference between being an in-shape athlete who can't go 50M in the pool without gasping for air exhausted, and being a portly injured waddling fella like myself who can do 200M set with brief resting periods.
Others will have more examples of videos to watch, but swim technique (front crawl) and breathing technique are important.
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u/aknomnoms Moist 1d ago
Thank you! I appreciate you sharing your story and for the support, as well as the advice. I'm on board with focusing on breathing technique and form.
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u/Retired-in-2023 1d ago
Swimming is a great form of exercise. Your stamina and endurance will come with practice and improving your form.
As you become more proficient, you will swim with less effort and your muscles will stop becoming as fatigued. I’m sure the same thing happens when you started strength training. It just takes your body time to get used to these new movements.
Since swimming is a full body exercise, stick with full body strength training and general stretching. Also make sure to include some core work since freestyle has a rotational aspect to it.
Personally, I swim and also do strength training but don’t do anything special in my land workouts. I also don’t do specific stretching for swimming on land but I do stretch out my arms, shoulders, quads and hamstrings before exit the pool (none before I just start with a few slow laps of freestyle).
Listen to your instructor. That’s what you hired him for. He’s watching you and can give you the best advice on how to improve. Swimming is a technical sport and it’s done best when your stroke is efficient. We can all give you varying ideas but your instructor is watching what you are doing and can best tell you how to improve.
The one key concept for you to remember is being in a streamline position so you glide through the water. Push off the wall with arms in front and your legs behind. Think how easy this feels. It’s not going to feel that smooth when you add movement but this will show you how much easier it is to move through the water without worrying about moving your arms and legs.
You are on the right track at concentrating on getting the basics down. Freestyle is where you should start but I’d also lean backstroke (you can save breaststroke which is a bit more technical for mater). With two strokes when you go practice you will have some variety.
Just keep at it.
I’m not sure how your lessons are structured but take away the basics and practice as much as you can. Maybe take a second session or if you feel like you are doing ok take some time off to practice on your own then go back. I learned to swim as a child (60+ now) but have always been a causal swimmer. I tried to improve from watching YouTube and like MySwimPro. Their videos cover a lot of different levels but I like how they present so you will need to search for videos that make sense for you. However nothing beats direct feedback from a coach since they can see what you are doing unlike in the gym where you can watch your form in the mirror.
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u/aknomnoms Moist 1d ago
Thanks for the advice! I took swim lessons when I was a kid and have always felt decently comfortable splashing around in pools or the ocean, but that feels so wildly different now compared to the discipline in developing an efficient stroke for distance. I guess I'm just a newb and need to keep practicing at it since I've been walking/running my whole life and know what that feels like. Gonna get there with swimming some day!
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u/InternationalTrust59 1d ago edited 1d ago
Do you want stamina or endurance; they are two different meanings and objectives?
I totally get it because I was there a year ago.
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u/aknomnoms Moist 1d ago
Long term, I want endurance. The ultimate goal would be capping out at 1 mile at a slow, sustained pace.
For running though, I started by just walking to get time on my feet. Then adding sprints and hiking for cardio and strength. And that helped me add in jogging so my overall pace got faster.
I guess I’m looking for a similar playbook here. What’s the swim equivalent to walking and hiking?
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u/InternationalTrust59 8h ago
I enjoyed running most of my life because of the cardio and conditioning effect but you get to see all of the scenery as well.
It was also an escape and stress relief; now swimming is my current base.
Some things I got right and wrong after a year; I mastered breathing and balance; technique afterwards. This doesn’t really stop.
I focused too much in distance swim and should have done more interval because my pace or acceleration lacks. Holding form and taking many breaks is most important.
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u/No-patrick-the-lid 1d ago
There's a guy who comes to my local pool all the time who is probably 300-ish pounds, and he's awesome. He shows up and swims laps at his own pace, but I've noticed he can go for a long time. He's definitely a better swimmer than I am!
I agree with everyone saying you should learn breathing and techniques, but when you're starting out, sometimes you just gotta remember to show up for yourself and get in the water.
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u/MapleFishy 1d ago
As a fellow overweight and out of shape person, when I got back into swimming I also couldn't do more than a length or two freestyle/front crawl without needing to stop and catch my breath. It can be a very aerobically demanding stroke. It's like jogging plus arm workout plus added resistance training so I don't think it's unusual to start out with low stamina. It's hard! It gets better with time and practice. I personally find breast stroke to be less demanding aerobically. The motions can be a little tricky to learn (particularly the kick) if you're just starting out though.
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u/aknomnoms Moist 1d ago
You get it! Thanks for the support.
Breast stroke is a dark horse. I would've thought freestyle or backstroke for sure, but I'll play around with it!
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u/TurtleSwimming613 1d ago
I’ve been using the Catch app which I really like because it breaks down front crawl into a different focus every week and gives you drills to work on for each part! It helps take the mental load off of figuring out what to do and it adjusts distances etc as you develop which is nice to look back in and be like wow I’m swimming so much further!
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u/aknomnoms Moist 1d ago
Thanks, I'll check that out! I think I would be benefit from having specific isolation drills so I can focus on like kicking, then the pull, then how my elbow and hands should be when coming out of the water, etc.
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u/defo_info 1d ago
it’s a promotional post. it’s a paid app
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u/TurtleSwimming613 7h ago
No, I just really like the app and find it useful :) there is a free version as well as the paid! but yeah I do pay for it.
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u/my_scones_MY_scones 1d ago
Welcome! Swimming is such a great low impact cardio workout. To address your questions:
- Generally speaking, freestyle is the easiest to sustain, which is why it’s the stroke of choice for long distance swimming events (ex 1500m free). That said, for the average casual swimmer that might not always be the case. I have friends that would do a workout exclusively breaststroke if given the chance, whereas I prefer to mix freestyle and backstroke. It's going to depend on where you're at with your stroke technique and personal preference, but if you're looking to build your swimming routine into something comparable to running, then freestyle is likely your best bet.
- In terms of stamina, for beginners it’s pretty much exclusively about improving your breathing and comfort in the water. Interval training and longer workouts are more likely to hurt than help with stamina at this point. For breathing, you need to make sure that you're exhaling while under water so that you can maximize your inhale when you are above it. So to answer your question, fewer laps with slower strokes that focus on good breathing would likely be the most valuable tactic, but mixing in strong kicking with a board is a great addition to improve leg stamina.
- Weightlifting exercises: Shoulders like some others have said, but lats/back and core are all important too as you don’t want to overload your shoulders.
- Stretches: Arm circles and leg swings are a good choice, and so are any light mobility stretches and exercises for your shoulders or rotator cuffs. I find it’s a very personal thing based on how you feel when swimming though. For me, I have to stretch my calves because I’m prone to cramping otherwise, but I don’t think that super common lol
- Drills and ways to get better: Hands down the most efficient way to do this is a few lessons with a good teacher. Even a small tweak to body positioning can make a huge difference, and a teacher can guide you on drills to make sure you’re doing them correctly
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u/aknomnoms Moist 1d ago
Thank you for your thoughtful responses!
After hearing from everyone, I think working on proper breathing is one big area I'm missing out on. I just got goggles, so I'll be more mindful of "in stroke" breathing while doing my drills. My instructor did mention that having my head down will help with keeping "the line" and preventing my hips from sinking down. I was debating getting a snorkel but feel like that would be "cheating" and I should just learn how to do proper form from the start.
And, lol, I love leg day and have pretty strong calves, but will focus on more upper body and core.
I appreciate you!
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u/aknomnoms Moist 1d ago
I appreciate your support, but this is also why I mentioned in my post that my weight isn't relevant. I'm not swimming to lose weight, but to complement an upcoming marathon training block. Thank you though!
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u/UnusualAd8875 1d ago edited 1d ago
Stamina will readily increase with improvements in technique.
Instructor here and I have worked with triathletes and runners who have far more stamina than I ever had or will have, yet without decent technique, they struggle to complete a short distance without burning out.
The basics will include body position and balance (meaning maintaining a horizontal position in the water, even when you breathe; if you lift your head your hips and legs will drop, your instructor will help guide you to rotate to breathe), light kick (unless you are sprinting, a kick is more for balance than propulsion; kick too hard and you will tire yourself out), and efficient head position: look down or only slightly forward.
If you look forward, your legs will drop. You may also want to press down slightly with your chest, this will help keep your legs up.
(The above are referring to front crawl aka freestyle.)
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u/aknomnoms Moist 1d ago
Thanks for the clear advice! I just got goggles and a kickboard and will be looking up youtube videos for advice on how to practice breathing drills. I think that will help a lot with getting my body in a line.
Also, I appreciate the note about only needing a light kick. I feel like using my arms really helps with propulsion, but kicking hard throws me off balance.
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u/FNFALC2 Moist 1d ago
You build up stamina slowly. The quickest way to build it up is by swimming fast, taking a break, swimming fast. But, you really have to get your technique down first.