Pool Exercises for Non-Swimmers: Your Complete Water Workout Guide
I’ll be honest with you, I can’t swim. There, I said it. At 44 years old, I’m part of that surprising group of adults who never quite mastered the art of staying afloat.
I have been recently looking into pool exercises for non-swimmers. What I found was a whole world of low-impact pool exercise that’s perfect for people like us who prefer to keep our feet firmly planted on the pool floor.
If you’ve been curious about water workouts but worried that your non-swimming status makes pools off-limits, think again. The water provides natural resistance that makes your muscles work harder, whilst being gentle on your joints. Plus, you’ll burn calories without the high-impact stress that comes with other exercises. There are so many pool exercises for non-swimmers you might not have even considered.
Why Pool Exercises for Non-Swimmers Work So Well
When you move through water, you’re working against natural resistance that’s about 12 times greater than air. This means every movement becomes a strength training exercise, even simple arm circles or leg lifts.
The buoyancy of water also supports up to 90% of your body weight, which makes pool exercises joint-friendly. If you’ve got knee problems, back pain, or just want a break from high-impact workouts, water aerobics could be the perfect solution.
For those of us who can’t swim, there’s another huge benefit: you’re in control. You can stay in water that’s chest-deep or shallower, where you feel completely safe and confident. No worrying about treading water or getting out of your depth (literally). These pool exercises for non-swimmers are going to change the way you get fit!
Getting Started: Pool Safety for Non-Swimmers
Just because you’re staying in shallow water doesn’t mean you can skip the precautions. When doing pool exercises for non-swimmers you should still consider the same things you would if you went swimming.
Choose the right depth: Start in water that comes up to your chest or shoulders. This gives you maximum resistance whilst keeping you grounded and secure.
Stay near the pool edge: Position yourself within arm’s reach of the pool wall or ladder. This gives you something to grab if you lose your balance.
Consider a flotation belt: These aren’t just for deep water exercises. A flotation belt can give you extra confidence and help with balance during certain movements.
Start slowly: Your first few sessions should be about getting comfortable with how your body moves in water. The resistance might surprise you.
Essential Pool Exercises for Non-Swimmers
It is easy to look at swimmers and think that you can’t do that so there is no point trying to exercise in the pool but you couldn’t be more wrong. These pool exercises for non-swimmers are just as effective as swimming!
Water Walking and Jogging
This is your bread and butter exercise, and it’s exactly what it sounds like. Start by walking normally across the shallow end of the pool. The water resistance makes this simple movement surprisingly challenging. This is one of the easiest but still effective pool exercises for non-swimmers and is so easy to start with.
Try walking forwards, backwards, and sideways. Backwards walking is particularly good for your glutes and hamstrings. For an extra challenge, pump your arms as you walk, or lift your knees higher with each step.
Once you’re comfortable with walking, try jogging on the spot. Keep your feet in contact with the pool floor, but move your arms and legs as if you’re running. You’ll get your heart rate up without any jumping or jarring movements.
Leg Exercises
Leg swings: Hold onto the pool edge with both hands. Swing one leg forward and back, like a pendulum. Keep your core engaged and your movements controlled. Do 10-15 swings, then switch legs.
Side leg lifts: Still holding the pool edge, lift one leg out to the side as high as you comfortably can. Lower it slowly. The water resistance makes this much harder than it looks.
Calf raises: Stand with your feet hip-width apart. Rise up onto your toes, then lower back down. The water makes balancing trickier, which engages your core muscles too.
Wall sits: Position your back against the pool wall and slide down until your thighs are parallel to the pool floor. Hold this position for 30 seconds to start, working up to longer holds as you get stronger.
Upper Body Exercises
Arm circles: Extend your arms out to the sides and make small circles, gradually increasing the size. The water resistance works your shoulders, arms, and chest muscles.
Water push-ups: Place your hands on the pool edge, about shoulder-width apart. Push your body away from the wall and pull back in. This is like a standing push-up, but the water makes it more challenging.
Tricep dips: Sit on the pool edge with your hands beside your hips. Lower yourself down until your arms form 90-degree angles, then push back up. Your legs will be in the water, which adds extra resistance.
Chest flies: Extend your arms out to the sides underwater. Bring your palms together in front of your chest, then open them back out. This works your chest and shoulder muscles brilliantly.
Core Strengthening Exercises
Standing crunches: Stand with your feet hip-width apart. Bring one knee up towards your chest whilst bringing your opposite elbow down to meet it. Alternate sides in a controlled movement.
Leg lifts: Hold the pool edge behind you for support. Lift both legs up in front of you, keeping them straight. Lower them slowly. If this is too challenging, try lifting one leg at a time.
Twists: Stand with your arms extended in front of you underwater. Twist your torso from side to side, keeping your hips facing forward. The water resistance makes this a fantastic core workout.
Water planks: Hold a pool noodle or kickboard in front of you with both hands. Lean forward until your body is at about a 45-degree angle. Hold this position whilst keeping your core engaged.
Making Pool Exercises for Non-Swimmers More Challenging
As you get stronger and more confident, you’ll want to progress your water aerobics routine. Here are some ways to increase the intensity of your pool exercises for non-swimmers:
Increase your speed: Perform the same exercises but with quicker movements. This raises your heart rate and increases the cardiovascular benefits.
Add equipment: Water weights, resistance bands designed for pools, and foam dumbbells can all increase the challenge. Even something as simple as a pool noodle can add resistance to your movements.
Try combination moves: Instead of just doing arm circles, try doing them whilst marching on the spot. Combining upper and lower body movements makes your workout more efficient.
Extend your time: Start with 20-30 minute sessions and gradually work up to 45 minutes or an hour.
Equipment That Can Help
You don’t need fancy gear , but a few pieces of equipment can make your pool exercises for non-swimmers more effective and enjoyable.
Pool noodles: These foam tubes are incredibly versatile. Use them for support, resistance, or balance. They’re also cheap and widely available.
Water weights: These are designed to be used underwater and provide extra resistance for strength training moves.
Kickboards: Whilst swimmers use these to practice kicks, non-swimmers can use them for various upper-body and core exercises.
Flotation belt: This can give you confidence to try exercises in slightly deeper water, and it helps with certain core exercises.
Water shoes: The pool floor can be slippery. Water shoes with good grip can help prevent slips and give you more confidence moving around.
Creating Your Weekly Routine
Consistency is key with any exercise programme. For pool exercises, aim for 2-3 sessions per week to start. Here’s what a typical week might look like:
Session 1: Focus on basic movements – water walking, simple arm and leg exercises. Duration: 20-30 minutes.
Session 2: Add some upper-body strengthening moves and increase the walking intensity. Duration: 25-35 minutes.
Session 3: Combine movements and try some new exercises. This is your chance to experiment and challenge yourself. Duration: 30-40 minutes.
Remember, everybody is different. Some people might be ready for daily sessions within a few weeks, whilst others prefer to stick with twice-weekly workouts. Listen to your body.
Pool Exercises for non-swimmers – Common Concerns and Solutions
I know how you feel, when you can’t swim it is easy to get into the habit of making excuses not to be in the pool, but here we look at your worries and how they could be overcome so you can do these pool exercises for non-swimmers.
“I feel self-conscious”: This is completely normal. Remember that most people at the pool are focused on their own workouts. Start during quieter times if it helps you feel more comfortable. Find swimwear that fits well and suits your body shape so you feel better about yourself.
“The water feels too cold”: Your body will warm up quickly once you start moving. If you’re still cold, try starting with gentle movements near the pool steps, where it might be warmer.
“I don’t know if I’m doing it right”: Consider taking a water aerobics class designed for beginners. Many pools offer these, and the instructor can provide guidance and modifications.
“I’m not sure it’s actually exercise”: Trust me, you’ll feel it the next day! The water resistance is deceptive – movements that feel easy in the water are actually giving your muscles a thorough workout.
Beyond Basic Exercises: Advanced Pool Exercises for Non-Swimmers
Once you’ve built up your confidence, there are more challenging exercises you can try while still keeping your feet on the pool floor.
Squat jumps: Perform a squat, then jump up slightly, letting the water cushion your landing. The buoyancy makes this easier on your joints than land-based squat jumps.
High knees with arms: March on the spot, bringing your knees up high, whilst simultaneously doing arm exercises like punches or overhead reaches.
Cross-country skiing: Mimic the movement of cross-country skiing by moving opposite arms and legs in a sliding motion. This full-body exercise is fantastic for cardiovascular fitness.
Burpee modifications: You can do a modified burpee by squatting down, placing your hands on the pool floor (in shallow water), then standing back up with arms overhead.
Getting Started with Pool Exercises for non-swimmers
Are you wanting to get started? Has this given you lots of ideas? Pool exercises for non-swimmers open up a whole new world of fitness possibilities. You don’t need to conquer your fear of deep water to get a workout that’s easy on your joints and good for building strength and cardiovascular fitness.
Start with the basic exercises in this guide, focusing on proper form rather than speed or intensity. As you become more comfortable in the water, you can progress to more challenging movements and longer sessions.
Consider joining a beginner’s water aerobics class if you want extra guidance and motivation. Remember, every expert was once a beginner. Those confident swimmers didn’t start out knowing everything, and neither do you need to. What matters is taking that first step into the pool and discovering what your body can do in the water. Pool exercises for non-swimmers start with that step into the pool. Take it easy and before you know it you will be doing these regularly!
What about taking your child in the pool and doing it together as a bit of fun? Would you consider that as a way to start these pool exercises for non-swimmers?
