Unfortunately, because of financial issues, I can't be part of a dedicated swim team/group. So, I do my laps at the local YMCA (ugh). But I haven't swam in about 3 years and really want to start to do train for competition in school (just started high school, 14 years old). Also, although not grossly overweight, I am, at 5'10 and 150 lbs. Do YMCAs have reputable coaches or am I out of luck and have to just do laps on my own?
Parents
Former Member
How old are you and are you male or female? If female and 5-10, I don't think you need to worry about stunting your growth.
The best way to learn about safe weight training is to get a trainer. Of course that takes time and money. There are also books out there for beginners, Weight Lifting for Dummies comes to mind.
Also, you can do resistance training without weights. Push-ups, pull-ups, lunges, pliometric jumps,tricep dips, core work such as planks and sit-ups all can build muscle and benefit swimming and your fat loss efforts.
As far as how much weight and how many reps, it is really dependant on your goals, and you also should vary it from time to time. Obviously a swimmer does not need to build muscles like a football player, but there is something to be said about building some good muscle strength because it will make you stronger in the pool.
I alternate between weeks of a little heavier lifting with low reps for strength gains, to lighter lifting with higher reps for endurance.
My cycles are anywhere between 3 to 6 weeks at the same type of training. I also take a few days completely off from lifting every 4-6 weeks to give myself some recovery. I am OLD(43), so if you are young, you will recover quicker, gain muscle and endurance quicker.
How old are you and are you male or female? If female and 5-10, I don't think you need to worry about stunting your growth.
The best way to learn about safe weight training is to get a trainer. Of course that takes time and money. There are also books out there for beginners, Weight Lifting for Dummies comes to mind.
Also, you can do resistance training without weights. Push-ups, pull-ups, lunges, pliometric jumps,tricep dips, core work such as planks and sit-ups all can build muscle and benefit swimming and your fat loss efforts.
As far as how much weight and how many reps, it is really dependant on your goals, and you also should vary it from time to time. Obviously a swimmer does not need to build muscles like a football player, but there is something to be said about building some good muscle strength because it will make you stronger in the pool.
I alternate between weeks of a little heavier lifting with low reps for strength gains, to lighter lifting with higher reps for endurance.
My cycles are anywhere between 3 to 6 weeks at the same type of training. I also take a few days completely off from lifting every 4-6 weeks to give myself some recovery. I am OLD(43), so if you are young, you will recover quicker, gain muscle and endurance quicker.
