10 Amazing Benefits Of Swimming For Weight Loss That You Didn’t Know!

Swimming, a low-impact activity that engages every muscle in your body, is not just a sport but a holistic fitness regimen. It’s a perfect blend of cardio and strength training, helping you burn calories while toning your body. But the benefits of swimming for weight loss extend beyond the physical.

It’s a stress-buster, a mood elevator, and a great way to keep your heart healthy. According to a study by the American Heart Association, swimming regularly can improve cardiovascular health and reduce the risk of heart disease.

Whether you’re a seasoned swimmer or a beginner, this blog will guide you on how swimming can be your friend in your weight loss journey.

So, let’s explore the incredible benefits of swimming for your fitness. Stay tuned, and let’s make a splash together in the pool of fitness and health!

How Effective Is Swimming For Weight Loss?

Swimming is a low-impact, full-body workout that’s suitable for people of all ages and fitness levels. It’s a versatile exercise that can be tailored to your specific needs and goals, especially when it comes to weight loss.

Calories Burned While Swimming (Comparison With Running, Cycling, And Gym Workouts)

One of the main reasons swimming is so effective exercise for weight loss is the calories it burns. It involves the entire body, burns a significant number of calories, and increases your metabolic rate.

Activity	Duration	Calories Burned (Approx.)
Swimming Freestyle	30 min	300-400 cal
Running	30 min (6 mph)	300-350 cal
Cycling	30 min (moderate)	250-350 cal
Gym Workout	30 min (weight training)	150-250 cal

The resistance provided by water means that your muscles are constantly working, helping you burn calories and fat.

The frequency of swimming for weight loss is the same as other cardiovascular exercises. Fitness experts recommend swimming four to five days a week and include in your exercise routines for weight loss.

Why Swimming Is A Full-Body Workout?

Swimming involves different styles or “strokes,” including freestyle (or front crawl), breaststroke, backstroke, and butterfly. Each stroke uses different movements and engages different muscle groups, providing a comprehensive workout.

• Core: Swimming requires constant stabilization, meaning your abs and lower back are engaged to keep your body streamlined in the water.
• Arms & Shoulders: Whether you’re doing the breaststroke, backstroke, or freestyle, your arms and shoulders are in constant motion, toning and strengthening them.
• Legs: Kicking in the water helps tone your calves, thighs, and glutes. The resistance of water makes every stroke feel like an extra challenge for your legs.
• Chest & Back: The motion of swimming helps to strengthen your chest and upper back muscles, improving posture and overall muscle tone.

How Much Weight Can You Lose by Swimming?

Now, the question must be popping into your mind: ‘How much do I need to swim to lose weight?’ The amount of weight you can lose by swimming depends on several factors, including your current weight, metabolism, the intensity of your workouts, and your diet. Studies show that swimming for 30-40 minutes three times a week helps burn a greater number of calories. 

According to the Centers for Disease Control and Prevention, a 70 Kg person can burn approximately 250 to 500 calories from half to one hour of slow freestyle swimming. So, on average, you can expect to burn between 400 and 500 calories per hour of swimming.

You may lose up to half a kilo in two weeks if you go for a 30-minute swim every day. However, it’s important to remember that weight loss is not just about exercise – you also need to maintain a healthy diet and lifestyle to see results.

Benefits Of Swimming For Weight Loss

So, is swimming good for weight loss? Yes! Swimming is an excellent exercise for weight loss, and there are several reasons why it can be so effective. Here are some of the benefits of swimming routine for weight loss:

1. Burns Calories

Swimming is a full-body workout that burns a lot of calories. Depending on the intensity of your swim, you can burn between 400 and 500 calories per hour. This makes it a great option for weight loss, as burning more calories than you consume is key to shedding pounds.

2. Low-Impact Exercise

Swimming is a low-impact exercise, which means it puts less stress on your joints than other forms of exercise, like running. According to the National Library Of Medicine, swimming is advised for people who are overweight or have joint pain, as it allows them to exercise without causing further damage.

3. Build Muscle

Swimming is a resistance exercise, which means it builds muscle. Building muscle is important for weight loss, as it helps to increase your metabolism. When you have more muscle, your body burns more calories even when you’re not exercising, which can help you lose weight faster.

4. Improves Cardiovascular Health

Swimming is a great way to improve your cardiovascular health, as it gets your heart rate up and improves your lung capacity. This can help you to exercise for longer periods of time, which can lead to greater weight loss.

5. Reduces Stress

High stress can lead to weight gain. Moreover, the rhythmic and repetitive nature of swimming for weight loss can be meditative and calming. As a result, it helps to reduce stress and anxiety. Consequently, reduced stress levels can support weight loss by preventing stress-induced eating.

6. Increases Flexibility

Swimming is a great exercise for increasing flexibility because it requires a wide range of motion from your arms, legs, and torso. Moreover, being more flexible can help you move more easily and efficiently, which, in turn, can help you exercise more effectively and lose weight faster.

7. Boosts Metabolism

Swimming is a weight loss exercise that can help boost your metabolism, which is the rate at which your body burns calories. When you swim, your body has to work harder to regulate your body temperature, which can help to increase your metabolism and burn more calories, even after you’ve finished swimming.

8. Improves Coordination

Swimming requires a lot of coordination, as you have to coordinate your arms, legs, and breathing in order to swim efficiently. Improving your coordination can help you to exercise more effectively, which can lead to greater weight loss.

9. Lowers Blood Pressure

Swimming is a great way to lower your blood pressure, which can help to improve your overall health. Lowering your blood pressure can also make it easier to exercise, which can help you to lose weight faster.

10. Enhances Lung Capacity

Swimming for weight loss helps increase lung capacity and improves breathing control. This can boost your stamina and endurance, allowing you to swim longer and burn more calories.

So, regular swimming can help maintain a healthy weight by balancing calorie intake with calorie burn. It’s a fun and enjoyable way to stay active, which can encourage consistency and long-term commitment to your weight loss journey.

Benefits Beyond Weight Loss

While swimming is an amazing way to lose weight, its benefits go way beyond just burning calories. Let’s understand why swimming should be your go-to workout:

• Heart Health: Swimming is an excellent cardio exercise that improves cardiovascular health. A study by the Journal Of Hypertension has shown that regular swimming can lower blood pressure, reduce cholesterol levels, and improve circulation, helping to keep your heart in tip-top shape.
• Flexibility: Swimming enhances joint flexibility and mobility. Moreover, the fluid motion of swimming stretches your muscles and joints, thereby helping to prevent stiffness and ultimately promoting a greater range of motion.
• Mental Well-Being: Let’s not forget the mental benefits! In fact, swimming has been linked to reduced stress and anxiety, offering a sense of calm and relaxation. Moreover, the rhythmic movements, combined with the soothing properties of water, help to clear your mind and boost your mood. Plus, swimming releases endorphins—your body’s natural “feel-good” hormones, which further enhances your overall well-being.

7 Best Swimming Exercises For Weight Loss

Swimming offers a variety of strokes and techniques that can help you burn calories and lose weight. So, here are some of the best swimming workouts for weight loss for beginners:

1. Freestyle Stroke (Front Crawl)

This is the fastest and most common swimming stroke. It’s a great full-body workout that particularly targets your back, shoulders, and arms. 

It’s also excellent for boosting your heart rate and burning calories. You can burn approx 300 calories per 30 minutes with this.

2. Breaststroke

This stroke provides a good workout for your chest, shoulders, and thighs. It’s slightly less intense than the freestyle stroke and easy on joints. 

The benefits of breaststroke swimming include better cardiovascular health, toned muscles, and boosted flexibility. It still burns a significant number, say approx. 200 calories in half an hour.

3. Butterfly Stroke

This is the most challenging stroke, but it’s also the most effective for weight loss. It engages all your major muscle groups and burns the most calories per hour. This is a simultaneous overhand stroke of the arms combined with an undulating dolphin kick.

Swimming organization says that doing this stroke while swimming weight loss can burn around 450 calories per half an hour.

4. Backstroke

This stroke works your shoulders, lats, and chest. It’s a good option for those who want a break from more intense strokes but still want to burn calories. 

In this stroke, the swimmer is on their back, and the arms contribute most of the forward movement. 

The legs perform a flutter kick. It can also help to improve your posture, which can make you look and feel taller and slimmer. Backstroke can burn up to 400 calories per hour.

5. Kick Sets

This is one of the swimming pool exercises for weight loss. You can use a kickboard and focus on kicking your legs. 

It is a great way to target your leg muscles and core, and it can help improve your overall swimming technique. This can burn around 250 to 300 calories in 30 minutes.

6. Treading water

Treading water is a great exercise for your legs and core because it helps burn calories and build endurance.

Moreover, to tread water, simply keep your head above water while moving your arms and legs in a circular motion. In fact, you can burn up to 200 calories in just 30 minutes of treading water.

7. Water Aerobics

These are swimming drills for weight loss done in shallow water, such as jumping jacks, leg lifts, and arm crosses. They can be a fun way to burn calories in the pool, especially for those who prefer not to swim laps.

Remember, the key to weight loss with swimming, as with any exercise, is consistency. Moreover, research by BMC Sport Science says that 16 sessions of regular swimming can reduce the risk of type 2 diabetes and hypertension. 

Make sure to swim regularly and combine your swimming routine with a balanced diet for the best results.

How To Plan Your Swimming Workout For Weight Loss?

Swimming is not just a fun way to cool off. It’s also an incredible full-body workout that burns calories, tones muscles, and boosts cardiovascular health. 

1. Beginner-Friendly Swimming Routine (For Those New to Swimming)

If you’re new to swimming, the key is to start slow, build endurance, and improve technique. So, here’s a simple plan to get started:

Warm-up (5 minutes): Light stretching + easy freestyle swimming

Main Set (15–20 minutes):

• Swim 25m (one lap), then rest for 30 seconds
• Repeat for 10 laps (gradually increase as stamina improves)
• Mix in backstroke or breaststroke for variety

Cool-down (5 minutes): Slow, relaxed swimming + stretching

2. Intermediate Routine (For Moderate Swimmers)

Once you’re comfortable in the water, then, it’s time to increase intensity and duration to burn more calories.

Warm-up (5 minutes): Moderate freestyle swimming + dynamic stretching

Main Set (25–30 minutes):

• 50m freestyle at a steady pace
• 50m backstroke for active recovery
• 50m breaststroke for muscle engagement
• 50m freestyle at a higher speed
• Rest for 30 seconds between sets
• Repeat the cycle 4–5 times

Cool-down (5 minutes): Gentle swimming + deep breathing

3. Advanced High-Intensity Swimming Workout (For Faster Fat Loss)

For experienced swimmers, high-intensity interval training (HIIT) in the pool can significantly increase calorie burn.

Warm-up (5–10 minutes): Freestyle + stroke drills for technique improvement

Main Set (30–40 minutes):

• Sprint Intervals: Swim 100m at full speed, rest for 20 seconds, repeat 5 times
• Endurance Set: Swim 400m at a moderate pace without stopping
• Kickboard Drills: 200m flutter kicks for core and leg strength

Cool-down (5–10 minutes): Slow backstroke + deep breathing

Swimming is an excellent way to shed pounds, but consistency is key. So, go for at least 3–5 swimming sessions per week, stay hydrated, and complement your workouts with a balanced diet. 

Diet & Hydration Tips For Swimmers Trying To Lose Weight

Swimming burns a ton of calories, but without the right diet and hydration strategy, you might not see the weight loss results you want. Therefore, here’s how to fuel your body for the best performance while keeping those extra kilos in check.

What To Eat Before And After Swimming

1. Before Swimming:

• 30–60 minutes before: Eat a light, carb-rich snack for quick energy.
• Good options: Banana, oats, whole wheat toast with peanut butter, or a smoothie.
• Avoid: Heavy, greasy, or super sugary foods—they can slow you down.

2. After Swimming:

• Refuel with protein + healthy carbs to aid muscle recovery.
• Good options: Greek yogurt with nuts, grilled chicken with quinoa, boiled eggs with whole wheat toast.
• Stay Hydrated! Swimming makes you sweat (even if you don’t feel it), so drink enough water or coconut water.

Diet Mistakes That Can Slow Weight Loss

• Overeating Post-Swim: Swimming can increase hunger, leading to overeating. So, stick to portion control and avoid high-calorie snacks right after workouts.
• Ignoring Hydration: Dehydration can slow metabolism and make you feel sluggish. Keep sipping water throughout the day.
• Skipping Protein: Protein helps with muscle recovery and keeps you full longer. Therefore, make sure every meal has a good lean protein source like eggs, chicken, lentils, or paneer.
• Too Many Processed Carbs: Eating too many refined carbs (white bread, sugary snacks) can cause energy crashes and fat gain. Opt for whole grains instead.

Common Mistakes To Avoid While Swimming For Weight Loss

Swimming is a fantastic full-body workout, but making certain mistakes can slow your weight loss progress. If you’re not seeing results, you might be falling into one of these traps.

1. Overestimating Calorie Burn

Many people assume swimming burns a huge number of calories and overcompensates by eating more. While swimming can burn 300-500 calories per session, factors like stroke type, intensity, and duration play a big role.

2. Swimming Too Slowly or With Improper Form

If you’re floating more than you’re swimming, your calorie burn will be minimal. Poor technique can also make your strokes inefficient, causing fatigue without maximizing effort.

3. Not Combining Swimming With Strength Training

Swimming is great for endurance and toning but doesn’t build significant muscle mass. More muscle means higher metabolism and more fat burning even at rest.

4. Skipping Warm-Ups and Cool-Downs

Jumping straight into intense swimming can lead to stiffness, poor performance, or even injury. Similarly, skipping a cool-down can cause muscle tightness.

5. Not Staying Hydrated

Just because you’re in water doesn’t mean you’re not sweating! Dehydration can lead to fatigue, muscle cramps, and slower metabolism.

6. Not Being Consistent

Swimming once a week won’t get you noticeable weight loss results. Therefore, to burn fat, you need regular workouts in addition to a good diet.

7. Relying Only on Swimming for Weight Loss

While swimming is excellent, weight loss requires an overall lifestyle change. Poor diet, lack of sleep, or excessive stress can all slow down your progress.

Swimming Vs. Gym Workouts – Which Is Better For Weight Loss?

When it comes to weight loss, both swimming and gym workouts have their benefits. Here’s a quick comparison:

Swimming For Weight Loss

Pros:

• A full-body workout that engages multiple muscles, helping burn more calories.
• Low impact on joints, making it ideal for those with injuries.
• Improves both cardio and strength while toning muscles.
• Calming and stress-relieving.

Cons:

• Requires access to a pool.
• Needs proper swimming technique to maximize benefits.
• Calories burned may be lower compared to intense gym workouts.

Gym Workouts For Weight Loss

Pros:

• Offers customizable routines and a variety of exercises.
• Easier to track progress and target specific goals.
• Builds muscle mass, which boosts metabolism.

Cons:

• It can be hard on joints if exercises are not performed correctly.
• Requires motivation to avoid monotony.
• It can get crowded during peak hours.

Who Should Choose Swimming?

Swimming is ideal if:

• You have joint pain or injuries.
• You enjoy a full-body workout in a low-impact setting.
• You prefer the calming effect of water and want a mix of fitness and relaxation.
• You have access to a pool.

Conclusion

In short, swimming for weight loss engages multiple muscle groups, burns significant calories, and increases metabolic rate.

How Much Weight Can You Lose by Swimming? Swimming for 30-40 minutes, three times a week, can help burn up to 500 calories per hour. Consistent swimming, combined with healthy eating, can lead to weight loss of up to half a kilo in two weeks.

Benefits Of Swimming For Weight Loss

• Burns Calories
• Low-Impact
• Builds Muscle
• Improves Cardiovascular Health
• Reduces Stress
• Increases Flexibility & Boosts Metabolism
• Improves Coordination & Lowers Blood Pressure
• Enhances Lung Capacity

Benefits Beyond Weight Loss

• Great for heart health
• Flexibility
• Mental well-being
• Reducing stress 
• Anxiety

Best Swimming Exercises

• Freestyle Stroke
• Breaststroke
• Butterfly Stroke
• Backstroke
• Kick Sets

Swimming Workout For Weight Loss

• Beginner-Friendly: Start with 15-20 minutes of swimming
• Intermediate Routine: Swim 50m freestyle, 50m backstroke, and 50m breaststroke for higher intensity.
• Advanced High-Intensity Routine: Incorporate sprint intervals and endurance sets to maximize calorie burn.

Diet & Hydration Tips 

• Before Swimming: Eat a light snack 30–60 minutes before swimming.
• After Swimming: Refuel with protein and healthy carbs to aid recovery.
• Stay Hydrated: Drink water or coconut water throughout the day.

Common Diet Mistakes To Avoid

• Overeating Post-Swim
• Ignoring Hydration
• Skipping Protein
• Too Many Processed Carbs

Common Mistakes To Avoid 

• Overestimating calorie burn
• Swimming too slowly or with improper form
• Not combining swimming with strength training
• Skipping warm-ups and cool-downs
• Not staying hydrated
• Not being consistent
• Relying only on swimming for weight loss

While swimming is a great exercise for weight loss, it’s just one piece of the puzzle. A healthy diet, good sleep, and a positive mindset are also crucial for weight loss. It’s about making a lifestyle change rather than looking for a quick fix. You can connect with our Fitelo experts if you need help with this.

Mayuri Lost 10 Kgs In Just 45 Days With Fitelo!

Mayuri is a super cool 12-year-old student from Delhi, and her parents got a bit worried about her unhealthy eating habits. That’s when they turned to Fitelo for our guidance. 

Fitelo’s personalized diet plan for Mayuri worked its magic, and In just 45 days, she bid farewell to a whopping 10 kgs of unwanted weight and 23 inches from her body! Check out her story of a major transformation!

Check out Mayuri’s Transformation with Personalised Diet Plan India

Frequently Asked Questions

How Much Do I Need To Swim To Lose Weight? 

To lose weight, aim for at least 30 minutes of swimming, 3-4 times a week. Consistent, moderate-intensity swimming helps burn calories and boosts metabolism.

Is Swimming Good For Losing Belly Fat?

Yes, swimming can help reduce belly fat by burning calories and improving overall fitness. It engages multiple muscles, promoting fat loss and toning.

Is Swimming Better For Weight Loss Or Gym?

Both swimming and going to the gym can be effective for weight loss, but it depends on your preferences and body type. Swimming is a low-impact exercise that can be easier on the joints, while the gym offers a wider range of equipment and exercises for building muscle.

30 Minutes Of Swimming Is Enough To Lose Weight?

Swimming for 30 minutes can be part of an effective weight loss routine, especially if you are just starting out. However, you may need to gradually increase your swim time or combine it with other exercises to see significant weight loss results.

How Much Weight Can I Lose Swimming 5 Days A Week? 

Swimming five days a week can help you lose around 0.5-1 kg per week, depending on intensity and diet. Moreover, consistency and a balanced diet are key for noticeable weight loss.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.