What Happens When You Start Swimming Three Times a Week?

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No matter what your age or level of physical ability is, swimming on a regular basis will improve your life in many different ways, both physical and mental. Many people that just started swimming are curious to know what kind of changes they are going to experience and what can be expected when they take on swimming three times a week. And trust me; you can expect a lot of changes! 

Since swimming is a low-impact exercise, many experts recommend swimming three to four times a week. However, if your schedule allows you to swim only three times a week, here are some changes you can expect from your effort about what happens when you start swimming three times a week.

Swimming Three Times a Week

Swimming Three Times a Week – The Results You Can Expect

Swimming on a regular basis is going to bring many changes to your body, especially if you have been inactive for a longer period before you decided to become active again. Swimming three times a week is the sweet spot for a beginner swimmer, as well as someone who is returning to swimming after taking a long break or after an injury. Here are some of the most common changes you can expect if you swim three times a week. 

1. Your lungs will become stronger. 

Swimming regularly will strengthen your lungs thanks to all the breath you have to hold underwater and all the movement you are doing underwater, making your lungs stronger. This will translate into your daily activities, making it easier for you to be more active and do your cardio without being out of breath and without your lungs hurting. Lungs, like anything else in our bodies, will take some time to get stronger, but the benefits will be felt in your everyday life. 

2. You will become a better swimmer.

Swimming everyone once in a while is fine, and it can be a lot of fun, but if you actually want to improve as a swimmer, you will need to practice. Swimming three times a week will allow you to try different swimming techniques and see which one you like the best; you will improve your breathing techniques and learn different skills that are unnatural to many. These noticeable changes will be visible to you more than anyone, and they will provide motivation and encourage you to put even more work into your swimming practices. 

3. You will have less joint pain. 

Swimming is the perfect exercise for those suffering from joint pain and issues who want to remain physically active without worsening their pain or injuries. Since water supports more than 90% of your water, and since you are weightless, your joints will suffer less, allowing you to be active and move around without pain and discomfort. In addition, swimming allows you to strengthen the muscles around your joints, which allows them to support the weak joint better. 

4. Your back will become stronger. 

Have you ever heard of a swimmer’s back? Well, prepare to have one! Since water provides resistance, and your arms continuously move through it, your back muscles will become stronger and stronger. While this will make you look fabulous in a backless dress or shirtless on the beach, it will also make your everyday life easier and less painful. A stronger backside will make carrying the groceries inside easy and painless, make you more flexible, and make sleep much more comfortable.

On top of these benefits, swimming will be especially useful for people who suffer from chronic back pain such as sciatica. Strengthening your back muscles can serve as pain relief. 

Your back will become stronger

5. You will get fantastic cardio benefits. 

Swimming doesn’t often feel like cardio, but it is one of the most amazing ways to get your weekly cardio minutes in! Nothing is left out during a swimming workout since your core, shoulders, upper back, lower limbs, and arm muscles are involved in all of the movement, providing amazing cardio benefits. So, if you are bored on the treadmill and you are looking for a new and much more fun way to burn extra calories, give swimming a try! 

6. You will boost your metabolism.

As I have already mentioned, swimming is a fantastic cardio exercise that will allow you to burn a lot of calories and therefore burn a lot of fat and help you lose weight. Swimming on a regular basis will also help you build muscles, which will help you boost your metabolism. Boosting your metabolic rate by building muscle mass will allow you to burn more calories during daily activities, allowing you to burn more fat and lose the weight you desire to lose. 

7. Your sleep quality will improve. 

If you start swimming three times a week, you are going to notice that, suddenly, you are sleeping better. Sleep will feel deeper and more satisfying, and you will start waking up more refreshed and rested. This positive change happens thanks to swimming! You will sleep better when you are tired, and swimming will definitely make you tired! If you have trouble falling or staying asleep, or if you struggle with insomnia, give swimming a try; you might be very pleasantly surprised by how fast the change happens. 

8. Swimming regularly will delay the aging process. 

This is not one of the changes you will explicitly notice with the naked eye, but it is definitely going on under the surface. And it is an amazing chance that should not be underestimated and taken for granted! 

Everyone who is above middle age should do their best to swim at least three times a week, for at least thirty to forty-five minutes, to delay the aging process and stop the negative effects that aging can bring. 

Swimming will free the body from free radicals, which inhabit the body and damage the hair, skin, and cells. Since swimming also helps nutrient and oxygen-rich blood flow in all body parts, it will make your skin appear tighter, younger, brighter, and much healthier. Swimming will also strengthen all of the muscles in your body, which is one of the main factors in staying physically independent, vital, mobile, and active even in your golden age.

Also read our guide about Swimming Pool Accessories Every Swimmer Must Have.


Here are some of the most commonly asked questions regarding swimming three times a week, all answered.  

Q: How many times a week should I swim? 

Aim to swim at least three times a week for at least thirty minutes. If you are a beginner and you are having trouble swimming for thirty minutes, try to swim for five minutes and then rest a bit, repeating the process six times or ten minutes repeated three times. You can gradually up the amount spent in the water if your schedule allows it. 

Q: Is swimming three times a week enough exercise?

Yes, it is, especially for beginners! Thirty minutes of swimming three times per week will allow you to stay fit and active if it is combined with a healthy diet and healthy sleeping patterns. 

Q: Is swimming good exercise? 

Swimming is a fantastic exercise that provides a lot of physical and mental benefits! It is useful for anyone, no matter the age or gender, but it will be the most beneficial for seniors, people who struggle with obesity, and people who struggle with joint pain and issue. 

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