Pool Exercises for Every Level: Beginner, Intermediate, and Advanced

Shasta Pools | 08/14/14

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We’ve all heard that swimming is great for our bodies, from sculpting our muscles to blasting fat to being incredibly low impact meaning no sore feet or achy joints. Here’s some good news: you don’t need to be able to swim to take advantage of the many benefits of swimming. Below are swimming pool exercises for every level, from beginner all the way up to advanced.  If you’re new to the water, start off with beginner swimming exercises and work your way up to advanced levels.

Level: Beginner Pool Exercises

Freestyle swimming from one end of the pool to the other is a great way to get in shape, but if you aren’t keep on doing laps start off with jumping jacks or cross country skiing.

  • Jumping Jacks: Begin with legs together and arms at your side. Then “jack” your legs and arms wide, just as you would on land, and bring them back together. Try starting with 3 sets of 16 reps while touching the bottom of the pool, and work up to 16 reps while suspended (feet not touching the pool)
  • Cross Country Skiing: Position your left leg forward and your right back, with your arms moving in the opposing direction (i.e. If your left leg is forward, then your left arm is back). Switch legs and arms, completing 3 sets of 16 reps (for advanced, try this without touching the pool floor)

Level: Intermediate Pool Exercises

Intermediate swimming exercises really start working one’s endurance while still toning those muscles. Apart from aqua jogging or running, one great exercise for intermediates is treading water.

  • Treading Water: Sounds simple, but this quad blasting exercise is no easy feat. Begin with your arms stretched outwards so that they are horizontal to the pool floor with legs vertical. Swing your arms back and forth along that horizontal plane, angling your forearms and palms at a 45 degree angle.  Keep yourself afloat by fluttering or paddling your feet and don’t touch the bottom of the pool.

Level: Advanced Pool Exercises

Beginner and intermediate pool exercises can move to “advanced” level simply by incorporating water dumbbells as these add resistance and force your body to work harder.  An effective full body exercise for those who are advanced are side kicks:

  • Side Kicks: Begin by standing upright in the water, and then kick your right leg out to the side. Extend both arms to your sides in a punching motion while kicking your leg sideways. Alternate legs, and continue kicking for up to 5 minutes. Don’t forget to add water dumbbells to really tone those arms, shoulders, and upper back!


Shasta Pools is a Phoenix pool builder who provides a variety of services including swimming pool remodeling, commercial pool building, and pool service and repair. Since its establishment in 1967, Shasta has helped over 80,000 families realize their dream of pool ownership. By providing exceptional value, quality craftsmanship and superior customer service, the Shasta team continues to fulfill the corporate mission of astonishing and delighting their customers and exceeding expectations. You can learn more about Shasta Pools & Spas by visiting them online, or by connecting with them on Facebook or Twitter.



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