Strength Training For Young Swimmers
Why Strength Training Matters for Young Swimmers
Competitive swimming is a demanding sport, and while it builds incredible endurance and skill, it also puts young athletes at risk for overuse injuries. Research shows that 40% to 91% of swimmers experience shoulder injuries, often caused by the repetitive overhead motions required in training and competition. Diagnoses like shoulder impingement, rotator cuff strains, and biceps tendinopathy are among the most common. The lower back is the next most vulnerable area, with lumbar strains, spondylolysis, and disc issues linked to the hyperextension and repetitive stress of strokes like butterfly and breaststroke.
The good news is that research also shows these injuries can be greatly reduced when swimmers participate in a structured strength program alongside their pool training. Strength training builds the stability and resilience young athletes need to handle the demands of high-volume swim practices, protecting their shoulders and spine from breakdown. For parents, encouraging year-round strength work isn’t just about better performance in the water — it’s one of the most effective ways to keep athletes healthy, training consistently, and enjoying the sport long-term.
Key Benefits of Strength Training for Swimmers
- Protects the shoulders from repetitive stress and overuse injuries
- Safeguards the spine against hyperextension and strain
- Reduces the risk of overuse injuries that can sideline athletes
- Supports consistent training and long-term athletic development
Top Swimmers Prioritize Strength Training- Gretchen Walsh
Swimmers like Gretchen Walsh have proven that speed in the water doesn’t just come from perfect technique — it comes from strength built on land. Shoulders that can withstand thousands of strokes, legs powerful enough to drive off the wall, and a core that holds everything together. Strength training isn’t optional; it’s the hidden edge that turns good swimmers into great ones, and keeps them healthy enough to compete season after season. High-level swimmers take their dryland as seriously as their time in the water. Beyond the obvious benefits of getting stronger is the value it plays in building confidence and a work ethic for an athlete.
Gretchen credits her improved underwater speed to getting stronger in the weight room. Her dryland workouts include functional strength exercises like kettlebell swings, power cleans, rollouts, deadlifts, and squats—all designed to boost torso stability and kicking power.
