Do you love being in the water and improving your strength? Want to take your weightlifting regime to the next level for impressive results? Have you ever heard of underwater strength training? Adding the resistance of the pool water to your strength training regime, you can achieve fantastic results. However, you would need to be careful when submerged under the water as this activity poses risks as well as benefits. Discover all you need to know about this extreme fitness activity by reading the rest of this article.

Resistance Training in the Pool

So, what is underwater strength training you ask? Underwater strength training is where athletes and fitness enthusiasts take to the water to perform muscle building exercises. Water adds an impressive amount of resistance to improve your workout immensely, whether you choose to take part in exercise partially or fully submerged in the water.

Extreme sports persons may choose to sit or stand on the bottom of the pool, completely under the water to enhance the workout. From under the water you can reap the positive effects of the 360 degrees resistance of water.

You can not only perform exercises, but you can also add weights to improve the results from your workout. Under the water the weights will feel much different to above the water which would help to take the pressure off your muscles while the resistance of the water can make up for it.

Benefits and Risks of Underwater Strength Training

Now we have investigated what underwater strength training is, we would need to explore how it can affect your body both positively and negatively. Therefore, within this section of the article we are going to look into the benefits and risks of weightlifting under the water.


  • Works all muscle groups
  • Builds core strength
  • Enhances breathing techniques
  • Improves your cardiovascular system
  • Ideal for injury recovery
  • Boosts your mood
  • Great for stress relief
  • Increases muscle strength
  • Improved flexibility

There are a wide range of benefits to under water strength training from physically improving your fitness to also enhancing your mental health. Feeling stronger and working out will help to boost your mood and during the exercise you feel a degree of peace by escaping from the noise of the outdoors.

Underwater strength training is great for injury recovery too. The resistance of the water is great for injury rehabilitation as it takes the pressure off the body while still working the necessary muscles to help aid the recovery. However, if you are thinking about giving this sport a go to help with your requirements, we suggest that you consult a doctor first. The healthcare professional would be able to point you in the right direction of how water strength training could help you can how it can be adapted to be beneficial. They can also advise you if there are any other activities you can try to assist your recovery if this type of exercise is not permitted for your requirements.

Above we have investigated the number of positive effects this type of fitness training will have on you, but we also need to address the risks the sport poses. As you are fully under the water you would need to pay attention to your body’s signals or stress as you would run a high risk of drowning if under the water too long. Therefore, we strongly advise that you should carry out the training with a partner and ensure that there is a lifeguard on duty in case anything occurs. Being alone is not advised as you may require assistance if the worst happens.

Along with making sure that you are not completely alone when carrying out your underwater strength training regime. You would need to speak to your doctor before you even attempt to try this sport if you have any existing conditions. So, whether you have trouble with your heart or breathing, you would need to check whether this type of training could trigger anything life threatening for you.

Have You Tried Underwater Weightlifting?

Throughout this article we have explored the benefits and risks of underwater strength training and what is involved in carrying out his form of exercise. Have you ever tried this type of fitness regime or are looking into discovering it after reading this article? Let us know over on our social media pages! Stock up on all your swimming gear and accessories over on Sports Fitness and begin your new adventure in the world of water resistance training now.

This article was written exclusively for Sports Fitness by Loren Astbury