By Travis Dodds, Physiotherapist and Founder of Lift Clinic
Every swim season, I see a familiar story. A swimmer or parent walks into the clinic frustrated. The hours in the pool are stacking up, more meters & earlier mornings, but the progress has stalled. Sometimes it’s a shoulder that won’t settle. Sometimes it’s a time that won’t drop.
As a physiotherapist who has covered swim meets, and parent of 2 kids who spent a few years in club swimming, I’ve had this conversation many times. But I don’t just want you to take my opinion, so I’ve dug deep into the research on outcomes of strength and conditioning for swimmers. And the answer might surprise you:
Big breakthroughs in swimming happen through training on land.
That’s because while swimming is technical, it’s also a sport of power. Every stroke, every kick, every push off the wall depends on strength. And adding more time in the pool isn’t always the answer. In fact, research consistently shows that combining swimming with strength training is more effective than swimming alone.
At Lift Clinic, we support swimmers from age 8 to adult through strength and conditioning (S&C) programs built on science and guided by qualified, expert strength coaches with bachelor and masters level degrees, and experience in varsity gym settings and beyond.
Here’s what strength training for swimmers looks like across our full developmental pathway—from our youngest learners to our seasoned Masters athletes.
Lift to Learn (Ages 8-12)
Build movement confidence and prevent injuries early
Many swimmers start early. By age 8, some kids are in the pool 4 or more times a week. But too much, too soon—especially without balanced movement outside the water—can lead to burnout or injury.
That’s where our Lift to Learn program comes in. Designed for swimmers aged 8–12, it focuses on developing fundamental movement skills—running, jumping, landing, balancing, and essential exercises like squats, hinges, pushes and pulls, plus core training foundations like planks, bear crawls and bridges. These are the building blocks of future athletic performance.
Why it matters:
- Early specialization in one sport increases the risk of overuse injuries and dropout.
- Youth S&C helps build a wide “movement portfolio,” making kids more adaptable and injury-resistant.
- Kids in this age window are in a stage of peak neuroplasticity – they have an increased ability to hardwire their nervous system and acquire movement patterns (good or bad) – so this is one of the best times to train foundational lifts
- One study found that after just 6 weeks of core training, young swimmers improved their 50m freestyle time by 3.5%, thanks to better core strength, stroke length and efficiency.
In our Lift to Learn sessions, kids move, train and build coordination in a fun, play-based gym setting. Since they’ll be the main users in the space, they can own it and learn in an environment that feels like it’s just for them. They learn that training isn’t just for adults—and that strength can make you a better swimmer.
At this age, we don’t expect kids to come in for year-round strength training, but 5-10 sessions, 1-3 times a year that fits in your schedule can be a powerful building block.
Want to build a strong foundation for your young swimmer? Learn more about Lift to Learn
Lift to Train (Ages 12–15)
Lay the groundwork for power and performance
As swimmers grow into their early teens, they begin to hit major training milestones—and physical ones, too. Strength, muscle mass, and coordination are developing rapidly. Training safely and effectively during this time builds confidence and helps keep their movements coordinated and efficient.
Our Lift to Train program introduces structured, age–appropriate resistance training—starting with form-focused exercises like squats, planks, hinges, and rows, and gradually progressing loads, tempos and complexity based on individual readiness and goals.
Why it matters:
- A stronger core improves streamlining and posture.
- Teens with better neuromuscular coordination recover faster, perform more efficiently, and stay healthier through training.
- Properly supervised resistance training does not stunt growth—it improves durability and skill acquisition.
Training at this age isn’t about chasing numbers—it’s about learning movement quality. And that includes injury prevention: we teach shoulder, hip, and knee prehab to support the demands of swimming through early teens and beyond.
Help your teen build strength the right way. Explore Lift to Train
Lift to Compete (Ages 15–18)
Transform strength into race-day speed
For high school athletes targeting provincial or national level goals, the demands are higher than ever. Practices double. School, travel, and competitions stack up. Physical capacity becomes the difference between surviving and thriving.
Our Lift to Compete program is designed to turn well-rounded athletes into powerful swimmers—with performance-specific strength and power training.
Why it matters:
- A 2021 study showed swimmers who performed 9 weeks of dryland training dropped their 50m times by 4.2%, thanks to a 13% increase in stroke rate. This is about 1 second off the 50m freestyle through just 9 weeks of upper body strengthening!
- Pull–ups, squats, and Olympic–style lifts are among the top-ranked dryland tools used by elite swim coaches. It’s time to introduce these lifts and prioritise quality movement, feedback and safe, meaningful results.
- This is the time to build a strong engine—and protect it. Resilience means training longer, with fewer injuries and better quality. Training in the gym at this age can help swimmers keep their body in balance, and offset some of the swim-specific imbalances that can develop.
For athletes who come to us for sport-specific training packages, we match training to the athlete’s goals and events, while helping them understand recovery, nutrition, and body awareness. By this stage, we hope most athletes begin to self-identify as not just swimmers—but also see themselves as lifelong, versatile athletes.
Ready to gain an edge in the water? Check out Lift to Compete
Lift to Win (Competitive Adults)
Train for peak performance—and stay there
For collegiate swimmers, elite amateurs, and Masters athletes who still compete at a high level, dryland is no longer optional—it’s essential. Our coaches have worked at the university and pro level. We know every detail counts. Our Lift to Win program focuses on maximizing speed, power, and injury resilience.
Why it matters:
- Traditional resistance training (bench press, squat, deadlift) directly correlates with improved sprint times and stroke force.
- Lower-body strength is critical for starts and turns.
- Periodized training helps athletes peak at the right time—and taper without losing power.
We work with you and your coach to align with your swim season. Your program might include velocity-based training, power circuits, advanced core work, or mobility support—depending on your needs.
And with athletes at this level, we often collaborate directly with our in-house clinical team to ensure nothing is overlooked.
You’ve likely been training hard for years. We help ensure you’re also training smart.
Want to perform at your best when it matters most? Explore Lift to Win
Lift for Life (Adults 18+)
Stay strong, swim better, and prevent injury—for life
Not everyone’s chasing medals. Many adult swimmers are here for health, performance, and enjoyment. But whether you’re part of a Masters club or swimming solo, the challenges are real: tight shoulders, back pain, time constraints, or a sense of diminishing returns despite consistent effort.
Our Lift for Life program is built for exactly that. It helps you swim longer and stronger through smart, scalable strength training.
Why it matters:
- Resistance training protects against age-related loss of muscle and bone density. Increases in strength help stroke power and frequency, making swimming feel less effortful.
- Core strength helps maintain high hip position and reduce drag, especially as flexibility changes with age. This helps with efficiency and coordination in the water.
- Even non-swim-specific strength programs improve swim performance by up to 2.5%, according to a 2022 review. Working with our strength coaches, we expect to do even better.
We keep it simple and effective: 1–2 sessions per week, focused on foundational lifts, posture, joint mobility, and prehab. You don’t need to train like an olympian to see results—you just need a plan that works with your life.
Want to swim strong and stay active and versatile for life? Check out our Lift for Life services.
“As a strength coach, former competitive swimmer, and club swim coach, I have seen strength and conditioning play an integral role in the development of swimmers. I'm passionate about building a solid foundation of strength can help individuals level up their performance, prevent injuries and achieve their goals."
Part of a team or club? Start with a Discover Your Strength Workshop!
Want to introduce your swimmers or coaches to proper strength training?
Our Discover Your Strength Workshops are a great way to do it! In one hour, we’ll teach your team the key concepts behind strength and movement training, with hands-on practice and a personalized take-home plan.
At just $99/team—and with complimentary consults offered to all participants—it’s the best starting point for swim families, coaches, or clubs.
Book a workshop today and help your team move, train, and compete smarter.
Why Lift Clinic?
We’re not just a gym. We’re a multidisciplinary clinic in East Vancouver offering physiotherapy, chiropractic, massage therapy, and high-level strength and conditioning—all under one roof.
This ensures our strength coaches and athletes are literate across the full spectrum of rehab to performance. We’re not pushing through pain and mobility limitations, we’re figuring out root causes and accelerating results.
We work with athletes and active people at every level, from first-timers to national team members. Our strength programs are led by kinesiologists and strength coaches who work closely with our clinical team to ensure injury prevention and performance development go hand-in-hand.
When you train with us, you’re part of a team that sees the whole picture—and supports you for the long haul.
Let’s Get Started
People start with us in a few ways.
- Book into an adult or age-specific drop-in session to get started right away.
- Book a complimentary training consult to explore packages for tailored individual, partner or small group (3-4) training.
- Book a discover your strength workshop for groups for a fun team-building experience that will give your whole group exposure to quality strength and conditioning in a fun and affordable setting.
Whether you’re just starting your swim journey or chasing your next PB, we’re here to help you get stronger, move better, and stay in the water longer.
Let’s discover your strength—together.
