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Curious about training in the water?
Looking for an amazing workout that’s perfect for longevity because it produces amazing results while being gentle on the body?
Want to build mental resilience and strength?
Today’s article shares everything you need to get started!
When most people hear “pool workout,” they picture swimming laps or maybe a water aerobics class.
That’s NOT what we’re talking about here. No water aerobics, no hours of repetitive lap swimming.
Pool training (a.k.a. Water training) is something entirely different. Think of it as a hybrid between strength training, cardio conditioning, mindset training and breathwork — all done in the water.
The pool is a great place to train because it’s accessible, safe, and controlled. You don’t have to worry about waves or currents like you would in the ocean, but many of the same principles apply to lakes, rivers, or surf.
The benefits are what make people stick with it:
For many people, it ends up being the rare workout that challenges both body and mind in equal measure.
I like to tell people that pool training is a bit like “strength training meets meditation.” You’ll push your body harder than you thought possible, but because you’re immersed in water, you’ll also feel this deep sense of calm.
Some benefits include:
And let’s not forget one of the biggest reasons people keep coming back: it’s fun. There’s something about the water that we’re primarily conditioned to enjoy. Plus, water allows us to move freely in three dimensions which opens up all kinds of avenues for play.
Like anything, the pool isn’t the perfect solution for everything. If your goal is to deadlift 500 pounds, you’re going to need barbells on land. And if you’re training for a specific sport — say basketball or soccer — most of your practice has to happen on the court or field. The pool is a supplement, not a replacement.
Looking for other joint-friendly longevity workouts? Check out my full guide on the 7 best workouts for a healthy life after 40.
Pretty much anyone. I’ve trained kids as young as 10 and adults in their 70s. If you’re comfortable putting your face in the water and willing to try something new, you can start.
The biggest road blocks to training in the pool are the same ones that would keep you away from other workouts.
Wondering what to expect before, during, and after a training session? Here’s everything you need to know (plus a little extra.)
Should I Eat Before Training?
Before training, eat a light meal or snack an hour or two before training. The goal is to fuel your muscles and give you energy but not create a heavy feeling while you’re training. A few good ideas :
Training sessions can be any length – even a quick 5 – 10 minute session can be safely structured.
My preferred format for best results is a 90 minute training session. Those 90 minutes include ~ 20 minutes of warm-up for your mind & body, ~ 60 minutes of training in the pool, and ~10 minutes of post training recovery. Here is a more detailed breakdown of my preferred 90 minute training format : :
Everyone starts from a different level, so everyone’s goals will be different. A great goal for any level of training is to have awareness throughout the session of what’s going on in your head as you train. Are you calm? Nervous? Focused?
From that baseline, you can begin working towards shifting your mindset to stay calm and confident in more challenging situations — both in the water and in life.
And don’t worry — you’ll never be left to figure it out alone. There’s always trained supervision, and the group vibe is one of the best parts: supportive, encouraging, and a little competitive in the best way.
The cool thing about pool training is how fast people improve. I’ve seen people come in nervous on day one and, by the end of that first session, already surprising themselves with what they can do.
That said, the first couple of sessions are often about learning the basics — technique, breathing, and safety. By about 4 or 5 sessions, most people have built a strong foundation and start seeing real carryover into their other workouts and daily life.
Everyone’s timeline is different, and there’s no wrong pace.
Here’s a checklist of what to bring.
Absolute Essentials
Recommended
After training, hydrate well and grab a light, nourishing snack. Most people feel a mix of exhilaration and calm — endorphins from the workout, plus a nervous system reset from the breathwork and immersion. Many people tell me they feel “clear-headed and centered” for the rest of the day.
Do I need to be a good swimmer?
No. You don’t need swim technique to get started — just some basic comfort in the water.
Will I be holding my breath?
Yes, but safely and with supervision. You’ll start small — literally a second or two underwater — and build from there.
Is it safe?
Absolutely. Every drill is structured, coached, and progressive.
Do I have to go into deep water?
Not at all. You can stay in the shallow end (4 feet or less of water) for the entire session and still get a highly effective training session.
If you’re curious about trying pool training, the best thing you can do is schedule your first session! Bring your swimsuit, an open mind, and maybe a little courage. You’ll leave with a sense of accomplishment, a calmer nervous system, and probably a smile on your face.
Don’t see a time that works for you at the scheduling link? Looking to schedule a private, or maybe a small group session for your team? Fill out the form below to let me know how I can help. I’ll be in touch ASAP.
