Swimming for Exercise for Beginners: The Ultimate Guide to Getting Started

Swimming for Exercise for Beginners

Scared of deep water? Feeling like it’s too late to start swimming for exercise?

Relax—you’re not alone.

Most beginners wonder if they can really get into swimming as a workout. They think they missed the window or are too nervous to try.

But the truth is, swimming is one of the easiest and most effective exercises you can do, no matter your age or fitness level.

And I should know—I’m Mindy York, co-founder of Baby Otter Swim School. I’ve been teaching private swim lessons for over four decades, helping adults, seniors, and toddlers conquer their fear of water and find confidence.

Today, I’m here to share the easiest way to start using swimming for exercise, even if you’re a beginner.

Listen, I get it.

Walking into a gym with all those weights and machines can be intimidating.

Swimming, though? It’s just you, the water, and a whole lot of freedom.

Swimming for beginners is one of the best exercises because it’s:

Gentle on Your Joints: No pounding on the treadmill here. The water supports your weight, which means no stress on your knees or back.
Great for Cardio & Strength: It keeps your heart rate up while making your muscles work. And don’t even get me started on the core work—you’ll feel it after just a few laps.
Customizable to You: Not ready to swim laps? Totally cool. We start with floating, breathing techniques, and just getting used to the water.

Not sure where to start?

Here’s what we do at Baby Otter Swim School to get you comfy in the pool:

Get the Right Beginner Swim Gear: Don’t overthink it. A good pair of swimming goggles makes a world of difference, and a kickboard will help you focus on those kicks without worrying about staying afloat.
Find Your Breath: Breathing techniques are everything in swimming. Before you swim a single lap, practice holding your breath and exhaling underwater. Trust me—it’s all about staying relaxed.
Learn the Float: A lot of beginners panic because they don’t think they can float. Spoiler alert: You can. We practice simple floating techniques to get you comfortable. Once you trust the water to hold you up, everything else falls into place.

You don’t need to master every stroke to swim for exercise. Start simple.

Here are two strokes we teach beginners that are perfect for exercise:

Freestyle Swimming: Basic, effective, and keeps your heart pumping. Focus on keeping your head down and breathing every few strokes—you’ll get there.
Breaststroke Basics: A little slower but great for building endurance. Plus, it gives you a moment to keep your head above water, which helps if you’re still a little nervous.

Not ready to swim full laps yet?

No problem. Here’s how to use the pool for exercise without feeling overwhelmed:

Wall Kicks: Grab onto the side of the pool and kick with straight legs. This builds leg strength and helps you get used to working in the water.
Kickboard Laps: Hold a swimming kickboard out in front of you and kick your way down the lane. You’re practicing your kicks without worrying about the arms yet.
Floating Practice: Spend 5-10 minutes just practicing your float—on your back or stomach. Floating builds your confidence and helps you relax in the water.

Start Slow: You don’t need to swim for 30 minutes straight. Try swimming for 2 minutes, resting for 1, and repeating. Even short bursts are great exercise.
Break Down the Pool: Not ready to swim a full lap? Swim from one marker to the next. Focus on small wins, and those wins will add up quickly.
Practice in Shallow Water: It’s okay to stay in the shallow end if it makes you comfortable. You can still get a great workout in shallow water.

“I’m Not Strong Enough to Swim”: That’s what the pool is for—building that strength. You’re here to get stronger, not start strong.
“I’ll Look Silly”: Guess what? Everyone is focused on themselves. And if anyone sees you trying, all they’ll think is that you’re brave for learning.
“I Might Sink”: With the right breathing and floating techniques, I promise—you won’t. Learning to float is a game-changer, and we teach that first.

It varies, but most beginners feel comfortable in the water after just a few lessons. The key is practice and not rushing yourself.

You only need a good pair of swimming goggles and possibly a kickboard. Swim caps and other gear are optional for beginners.

Absolutely. Swimming burns a ton of calories while being easy on your body, making it a great option for exercise and weight management.

If you’ve been thinking about trying swimming for exercise, now’s the time.

At Baby Otter Swim School, we specialize in helping beginners feel comfortable and confident in the water—no matter your age.

Call us today at 1-888-SWIM-KID (794-6543) or book an appointment here.

Ready to dive in?

Let’s make the water your happy place. Whether you’re in Orlando or beyond, check out our swimming instructor locations here.

Swimming is for everyone—beginners included.

And there’s no better way to start than with a certified coach by your side.

Swimcerely,

Mindy York