Is Swimming Good for Weight Loss?

There's a lot to love about swimming. This water sport is low impact, doable for beginners, and great for mental health. But is swimming a good workout for weight loss? And if so, what are the best swimming workouts for losing weight? 

Swimming can help reduce your risk for diseases and help you feel more comfortable during daily activities. Below, we explain how swimming supports weight loss and how to incorporate it into your routine. 

Can swimming help you lose weight? 

Swimming is a total-body cardio exercise that supports healthy weight loss, especially when combined with other healthy habits. It offers several other benefits, too, like stronger lungs and better brain health.

Regular cardio, or aerobic exercise, can help you lose weight by burning calories and boosting your metabolism. It can also increase aerobic endurance, making it easier to perform daily activities. 

Swimming may also strengthen core, upper-, and lower-body muscles. Resistance from the water offers strength training benefits like stronger bones and a reduced risk of injury. That's important because strength training has been shown to reduce body fat. And when combined with cardio, it could lower the risk of obesity. Swimming is a great balance of the two.

Karlyn Pipes, hall of fame swimmer and owner of Faster Freestyle, said swimming is a lifetime sport. "It's easy on the joints, it's good for [your] mind, and it's great for [your] body." 

And many people find it easier to exercise in water. The low-impact workout is a great option for: 

• People with joint pain

• Those recovering from an injury

• Older adults 

• People with larger bodies 

But swimming is just one part of a complete plan for healthy, sustainable weight loss. Managing your weight has more to do with a healthy lifestyle than the number on the scale.

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What’s the best swimming routine for weight loss?

Studies show that enjoying your workout makes you more likely to stick to it. And consistency is the key to achieving any fitness goal. So the best swimming routine for weight loss is one that you find challenging but enjoyable. 

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The first step is to show up, said Pipes, who suggests keeping your swim routines fun and low pressure. "My first [lap] is always playful." 

Every swimming cardio workout should begin with a warmup. Swim at an easy pace for a few minutes before working your way up to greater effort or speed. 

If you want more structured sessions, try beginner swim workouts like distance or interval swimming. These routines often include drills to help you feel more confident in the water. Pipes recommends using the U.S. Masters Swimming workout library for inspiration. 

Interval training alternates between high-intensity swimming and rest periods. It's a good way for beginners to get the hang of drills. 

Pipes said these pauses can help make your workouts more effective. "Rest in between [laps] so that you can recover and improve," she said. Follow 20 to 30 minutes of interval swimming with cooldown laps.

 "Afterwards, congratulate yourself," said Pipes, "because it's not always easy to exercise [especially] when you don't feel like it."

Moderate-intensity workouts are best for sustainable weight loss. In these workouts, you give about 70% of your effort. In other words, you're pushing yourself, but not to exhaustion.

How often should you swim to lose weight? 

The CDC recommends that adults get 150 minutes of moderate-intensity cardio every week. Think swimming at a comfortable pace or walking briskly. Alternatively, you can get 75 minutes of vigorous activity, such as swimming laps. 

There are many ways to add swimming workouts to your routine to meet these goals and support your weight-loss plan. For example, you could do two 40-minute swim sessions per week. 

But the amount of exercise required to lose weight varies from person to person. For example, some people may need more physical activity than the recommended minimum. And experts do not recommend trying to lose weight through exercise alone. Doing so requires a high volume of exercise that is hard to maintain. 

Tips to optimize swim workouts for weight loss

There are several ways to increase calorie burn while swimming. But don't skip beginner drills that help you get comfortable in the water. Research suggests that self-esteem, physical activity, and perceived physical fitness are linked. 

Consider the following tips to make your swim sessions more challenging and boost your confidence:

• Start with basic strokes. Get comfortable with freestyle before trying competitive strokes. This stroke is often called a front crawl. Your arms will reach overhead to pull you forward as you flutter kick your legs. 

• Use a kickboard. A kickboard is a great tool to learn proper body positioning and leg technique. 

• Wear fins. Pipes suggests doing a few sets while wearing a pair of fins. This will increase resistance and may help you burn more calories.

• Increase speed or distance gradually. The goal of swim workouts for weight loss is to push yourself, not to exhaust yourself. Start with what's comfortable, and gradually push yourself further. Pipes said consistency is key. "Next thing you know, you've increased your distance, stamina, and endurance."  

• Add intervals. High-intensity intervals that increase your heart rate help you burn calories and may lead to weight loss. 

• Replenish with a post-swim drink. Take water breaks during your workout. And rehydrate when you're finished. Pipes recommends a small, high-protein snack to keep your energy up and avoid overeating later. "I always encourage you to have some kind of a protein-carb mix," she said, "whether it's chocolate milk or a little box of soy milk." 

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Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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