Some Tips for Starting a Swim Program

Medically Reviewed by Poonam Sachdev on November 15, 2021
Written by Jeffrey Weishaupt
2 min read

Swimming is one of the most popular sports in the world. You do not necessarily have to swim for a competition. You can also do it for recreation or to get its many health benefits. 

Swimming is an excellent workout since it involves almost all muscles of your body. Additionally, it builds strength and tones your muscles. It also helps you maintain your weight, which further protects you from a host of diseases. 

If you plan to start a swimming program, you should go slow. People who have serious diseases, such as lupus, should consult with a physical therapist beforehand.

The first consideration for starting a swim program is acquiring the right equipment. The most important thing you need is a swimsuit. Make sure you get a durable and comfortable swimsuit. Nowadays, many options are available, so you can choose swimwear that goes with your style and keeps you comfortable. 

Some other pieces of equipment are: 

  • Goggles. Goggles will protect your eyes, allowing you to see everything clearly. If you need prescription goggles, you can find companies that make these specifically for people with poor vision. The ideal pair of goggles should be comfortable yet snug around your face. You may have to try different ones to find the right pair. 
  • Kickboard. A kickboard is made of foam. It is available in different sizes and shapes, allowing you to kick while your upper body floats on the water. Some kickboards may make your shoulders sore. You may want to try a smaller kickboard, or you can just skip it altogether. 
  • Fins. If you still need to develop your ankle flexibility, fins are an excellent way to do so. Make sure the fins are not too tight on you. Fins help beginners add speed to their swimming regimen without putting too much pressure on the leg muscles. 

Runners often use the ten percent rule. According to this rule, you should increase the distance by 10% every week. You can apply the same rule to swimming too. Moving gradually helps you avoid injuries. 

One way to make your swimming program exciting is to add variety to it. Change the duration of swimming throughout the week. You can also give different strokes a try, such as the butterfly, breaststroke, and backstroke. 

Keep in mind that you are still a beginner. Do not compare yourself to others at the pool. Set short-term and realistic goals for yourself, such as increasing a lap by the end of the week or learning a new stroke. 

In the beginning, you can swim two or three times a week. After that, build a routine to include more days in your swim program. Make sure you give your body enough time to rest to prevent overexertion.