Dryland resistance training improves swim performance, but the effect is more consistent in experienced swimmers than beginners and is primarily upper-body mediated
Interpretation
Amaro et al.'s 2019 systematic review (16 studies) found 7 showed no effect; benefits were concentrated in more experienced swimmers; maximal strength was the most effective mode with an effective dose of 6–12 weeks, 2–4×/week, 2–3×3–5 reps at 80–90% 1RM. Jin et al.'s 2024 meta-analysis (13 RCTs, 267 swimmers) confirmed resistance training improved upper-limb strength and performance (25–200 m), with gains occurring via stroke rate rather than stroke length. Both reviews note samples are predominantly male — a limitation for application to female triathletes.
Practical implication
Recommend dryland strength for swimming primarily as upper-body maximal strength work at heavier loads, starting after the swimmer has some swim-specific background. Don't expect it to be transformative for genuine beginners or those with poor technique — the efficiency gap problem (Toussaint principle) needs to be addressed in parallel.
Sources
2 sources, independently verified.
Science & Sports 2019 (online 2018). 16 studies reviewed: 7 showed no effect on swim performance; benefits were mostly seen in more experienced swimmers; maximal strength work was most effective. Suggests 6–12 weeks, 2–4×/week, 2–3×3–5 reps at 80–90% 1RM as the effective dose. Samples were mostly male — a limitation flagged in the dryland strength article.
Front Physiol 2024. 13 RCTs in competitive swimmers: resistance training improved upper-limb maximal strength and swim performance (25–200 m), with gains appearing via stroke rate rather than stroke length. Concurrent training and power-focused RT produced the largest effects — the most up-to-date meta-analytic support for dryland resistance training in swimmers.