FROM ZERO TO HERO
How To Learn To Swim:
Guide For Beginner Adults
Table of Contents
Learning to swim as an adult can be truly exciting and rewarding. Whether you never felt comfortable in the water or had a chance to learn, now is the time to begin your swimming journey.
In this article, I will walk you through the basics to get started so that when you finally dive into the pool, you'll be armed with the knowledge and confidence to make a big splash.
You will get answers to the most common questions, such as "Where to start?" and "Is age really an issue?"—and even debate whether formal swimming lessons are necessary.
Let's break down the steps to becoming confident in the water and reap the many benefits of swimming.
In this article, I will walk you through the basics to get started so that when you finally dive into the pool, you'll be armed with the knowledge and confidence to make a big splash.
You will get answers to the most common questions, such as "Where to start?" and "Is age really an issue?"—and even debate whether formal swimming lessons are necessary.
Let's break down the steps to becoming confident in the water and reap the many benefits of swimming.
step 1
Set a clear goal
Define what your end goal is before you jump into the pool.
Are you seeking to improve fitness and endurance through regular swimming workouts?
Maybe you're looking forward to a beach vacation and want to know how to swim to confidently float in the ocean.
Or maybe you've struggled with a fear of water and are now ready to win the battle.
These are just a few reasons people choose to learn how to swim.
Answering all these questions will help you set realistic and meaningful goals to keep you motivated.
Whether mastering the basics, becoming proficient in different strokes, or just feeling comfortable in the water, having a goal in mind will make the process much more enjoyable and rewarding.
Are you seeking to improve fitness and endurance through regular swimming workouts?
Maybe you're looking forward to a beach vacation and want to know how to swim to confidently float in the ocean.
Or maybe you've struggled with a fear of water and are now ready to win the battle.
These are just a few reasons people choose to learn how to swim.
Answering all these questions will help you set realistic and meaningful goals to keep you motivated.
Whether mastering the basics, becoming proficient in different strokes, or just feeling comfortable in the water, having a goal in mind will make the process much more enjoyable and rewarding.
step 2
Assess your level of comfort in the water
Understanding your comfort level in the water is the key to learning to swim.
First, immerse yourself in the shallow end, where you can stand with your feet on the bottom and still feel confident and safe. This controlled environment will help you identify your fears while in the water.
Spend some time in the water, noticing how it feels on your body.
Pay attention to the new sensations, temperature, and buoyancy—this will help you get used to the aquatic environment.
If anxiety starts creeping in, bring yourself back to reality. Focus on breathing and staying relaxed is important in building positive associations with the water.
First, immerse yourself in the shallow end, where you can stand with your feet on the bottom and still feel confident and safe. This controlled environment will help you identify your fears while in the water.
Spend some time in the water, noticing how it feels on your body.
Pay attention to the new sensations, temperature, and buoyancy—this will help you get used to the aquatic environment.
If anxiety starts creeping in, bring yourself back to reality. Focus on breathing and staying relaxed is important in building positive associations with the water.
step 3
Master breathing fundamentals
Start by taking a deep breath and gently putting your face in the water. It may seem a bit unfamiliar, so stay calm and relaxed.
Once your face is submerged, start blowing bubbles slowly and steadily. This gets you accustomed to exhaling underwater, another fundamental swimming technique.
As you blow bubbles underwater, remain calm and do not panic.
Finally, lift your face out of the water when you need air and breathe.
Before moving forward, practice breathing in and out with this drill while getting used to keeping your face underwater.
Read the full article on how to learn to breathe when swimming, and get a detailed guide with extra insights and supplementary exercises that will allow you to develop a proper breathing technique for swimming.
Once your face is submerged, start blowing bubbles slowly and steadily. This gets you accustomed to exhaling underwater, another fundamental swimming technique.
As you blow bubbles underwater, remain calm and do not panic.
Finally, lift your face out of the water when you need air and breathe.
Before moving forward, practice breathing in and out with this drill while getting used to keeping your face underwater.
Read the full article on how to learn to breathe when swimming, and get a detailed guide with extra insights and supplementary exercises that will allow you to develop a proper breathing technique for swimming.
THANKS FOR READING TILL THE END
Get A Free Learn To Swim E-book For Beginners
Includes:
- Exercises to overcome your fear of water;
- Step-by-step instructions for learning basic swimming skills;
- Fundamentals of physiology and psychology of swimming;
- Exercises to overcome your fear of water;
- Step-by-step instructions for learning basic swimming skills;
- Fundamentals of physiology and psychology of swimming;
step 4
Develop foundation for swimming techniques
Before learning swimming techniques, you need to understand buoyancy. Buoyancy is the force that supports you in the water and helps you stay afloat. A full understanding of buoyancy involves learning front and back floating. These skills will form the foundation for learning more advanced swimming techniques.
Front floating
Front floating—also known as prone floating— is a face-down position in the water with your body stretched out and relaxed. Front floating will let you feel how the water supports your body and how to distribute your weight.
The front float isn't some passive activity. Rather, it's a skill that teaches you balance and control in the swimming pool.
Learning to stay buoyant and balanced in this position will be the first step towards more advanced strokes, such as freestyle and butterfly. For these strokes, keeping a streamlined horizontal body position is quite important for swimming with a proper technique.
The front float isn't some passive activity. Rather, it's a skill that teaches you balance and control in the swimming pool.
Learning to stay buoyant and balanced in this position will be the first step towards more advanced strokes, such as freestyle and butterfly. For these strokes, keeping a streamlined horizontal body position is quite important for swimming with a proper technique.
Back floating
Another fundamental skill that helps one understand buoyancy and body alignment is back floating, also known as supine floating.
Back-floating builds confidence by teaching you a stable and relaxed position. With your mouth and nose above the water, you will have unlimited oxygen, which is extremely important in an emergency.
It also develops body awareness and balance, providing the foundation for the backstroke and other swimming strokes. Being proficient in floating on your back provides a solid base for future swimming skills, offering a much safer and more enjoyable swim.
Back-floating builds confidence by teaching you a stable and relaxed position. With your mouth and nose above the water, you will have unlimited oxygen, which is extremely important in an emergency.
It also develops body awareness and balance, providing the foundation for the backstroke and other swimming strokes. Being proficient in floating on your back provides a solid base for future swimming skills, offering a much safer and more enjoyable swim.
step 5
Practice flutter kick
Of the many swimming kick techniques, the flutter kick is perhaps the easiest and the most basic one, yet it's an integral part of the backstroke and front crawl, also known as freestyle. Learning the flutter kick lays the foundation for mastering these two basic strokes, giving your swimming workouts so that they are versatile and effective.
The flutter kick involves a continuous up-and-down motion of the legs, with the power generated from the hips. This technique will help you streamline the whole body in the water, reduce drag, and propel you forward or backward, depending on the stroke.
I've created a step-by-step guide to help you master this technique, breaking down the flutter kick into easy parts. Check it out here.
The flutter kick involves a continuous up-and-down motion of the legs, with the power generated from the hips. This technique will help you streamline the whole body in the water, reduce drag, and propel you forward or backward, depending on the stroke.
I've created a step-by-step guide to help you master this technique, breaking down the flutter kick into easy parts. Check it out here.
Flutter Kick Technique
step 6
Get essential swimming equipment for beginners
To make your workout more exciting and engage different muscles, we recommend getting a few pieces of equipment. Those are inexpensive tools, but they can definitely bring more excitement to your swim sessions:
- KickboardKickboards make it easier to practice kicking while staying afloat. It's also a great way to work your leg muscles while resting your upper body.
- SnorkelWe recommend getting a snorkel to learn how to swim with the proper stroke technique. Snorkel will have you focus on all the aspects of swim strokes without thinking about breathing. It's a good tool to use for both beginners and advanced swimmers.
- FinsFins are an incredible piece of equipment that serves multiple purposes. Firstly, it engages your leg muscles, allowing you to get a better workout for your lower body. Furthermore, fins add propulsion to your kicks, allowing you to maintain sufficient speed and balance while learning to swim.
step 7
Stay consistent
Consistency is the key to improving any skill, and swimming certainly isn't an exception. Practice regularly to build confidence and enhance your abilities.
Try to get at least two to three swimming sessions in a week. This is an optimal frequency of sessions that will improve your muscle memory, build endurance, and, ultimately, make you a confident and competent swimmer.
Whether mastering a certain stroke, perfecting breathing technique, or even boosting overall conditioning, frequent practice will bring consistent improvement, making you one step closer to the end goal.
Try to get at least two to three swimming sessions in a week. This is an optimal frequency of sessions that will improve your muscle memory, build endurance, and, ultimately, make you a confident and competent swimmer.
Whether mastering a certain stroke, perfecting breathing technique, or even boosting overall conditioning, frequent practice will bring consistent improvement, making you one step closer to the end goal.
step 8
Challenge yourself to see improvement
Now that you're getting more comfortable and confident in the water, it's time to step up the challenge by increasing the difficulty of each workout.
First, swim longer distances. Then, add different strokes, mixing it up with various drills. Finally, incorporate interval training and speed work to test your limits and boost your endurance.
Progressively challenge yourself to raise your fitness level and keep the swimming routine more enjoyable.
This way, you'll never hit a plateau and see consistent growth in your swimming skills.
First, swim longer distances. Then, add different strokes, mixing it up with various drills. Finally, incorporate interval training and speed work to test your limits and boost your endurance.
Progressively challenge yourself to raise your fitness level and keep the swimming routine more enjoyable.
This way, you'll never hit a plateau and see consistent growth in your swimming skills.
Step 9
Join a swim community
Joining a local swim community or taking a group swim class can dramatically improve your swimming experience. A community with similar interests will motivate, support, and encourage you, giving you a sense of belonging and comradery.
Here are some ways of getting involved:
Here are some ways of getting involved:
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Search for swim groups on social media
Search for swim groups on social media sites like Facebook. Many swim groups set up meet-ups, share tips, and support each other. -
Follow popular swimming outlets
Follow outlets like SwimSwam and Swimming World Magazine, which offer great information to get you started, improve your technique, and stay updated on everything happening in the swimming world. -
Sign up for group classes
Enroll in local group swimming classes or a swim club to get access to structured training sessions and group support. -
Share and learn
Share your experience with fellow swimmers, exchange tips, and celebrate milestones to motivate each other.
Step 10
Track your progress
Tracking your swimming progress is a very popular practice, even among professional swimmers.
Most swimmers keep a "log book" of their workouts. This log book usually includes their workout distance, strokes, and drills for the session. Reflecting on every swim helps build on the experiences and track your performance.
Most swimmers keep a "log book" of their workouts. This log book usually includes their workout distance, strokes, and drills for the session. Reflecting on every swim helps build on the experiences and track your performance.
Write down in your book how you felt during your swim, what went well, and what challenges you have faced.
This self-reflection will show the areas for improvement, allowing you to adjust your training sessions accordingly.
Start your logbook using a mobile app or paper notebook. It'll structure your swimming journey, making it more enjoyable and rewarding.
This self-reflection will show the areas for improvement, allowing you to adjust your training sessions accordingly.
Start your logbook using a mobile app or paper notebook. It'll structure your swimming journey, making it more enjoyable and rewarding.
BONUS
Breaking the Stereotype: Adults Can Learn to Swim at Any Age
One common stereotype is that if you are an adult and have not learned how to swim early in life, it's too late to start swimming now. However, my experience working with adults of all ages and abilities proves that people can learn to swim at any age.
The belief that it is too late to start swimming is just plain wrong.
The latest research shows no significant difference in learning potential for new motor skills among all ages. Whether you are 18, 25, or 40, you can still learn new motor and physical skills, and swimming is no exception.
Now, just forget the doubts and fears in your head—you can do it. With dedicated, persistent practice and effective guidance, everyone can be a good swimmer, regardless of age.
Dive in and start your swimming journey today!
The belief that it is too late to start swimming is just plain wrong.
The latest research shows no significant difference in learning potential for new motor skills among all ages. Whether you are 18, 25, or 40, you can still learn new motor and physical skills, and swimming is no exception.
Now, just forget the doubts and fears in your head—you can do it. With dedicated, persistent practice and effective guidance, everyone can be a good swimmer, regardless of age.
Dive in and start your swimming journey today!