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Question: My shoulders fatigue really fast when I swim. I would like to lift weights in
the off-season to make my shoulders stronger. What weight-lifting exercises do you recommend?
Answers: Lifting is a great way to get stronger and faster in the water. While
shoulder strength is important, I recommend a more comprehensive weight-lifting program that
includes back extensions, sit-ups, bench presses, lat pulldowns, rowing machine, overhead
(military) presses, curls, triceps extensions, and deltoid (shoulder) work for anterior,
lateral, and posterior deltoids. (These are typically done with fairly light dumbbells raised
to the front, side, and back.) Ask a trainer at your gym to show you how to do these exercises.
In general, when lifting you should exercise larger muscle groups (chest, lats) first, then
move to smaller muscle groups (deltoids, etc.). You might also consider supplementing your
lifting with stretch cords (surgical tubing works fine too), which you can tie to a fence. Grab
one end in each hand, bend at the waist, and perform a motion that resembles the fly pull. You
can also use these cords to do rotator-cuff strengthening exercises. Your trainer can
demonstrate how to do these. With several solid months of lifting through the off-season,
you’ll be smoking in the water come spring.
Question: My shoulders tend to tire very easily in the water, even though I lift and do
stretches. I am becoming more discouraged because I am training for a triathlon. Is there
anything I can do?
Answers: Keep lifting (to improve strength) and stretching (for flexibility).
If you are new to swimming, your shoulders need time to adapt to the overload. Have your stroke
critiqued for any flaws in mechanics. There are some adaptations you can make to your stroke to
save your shoulders. Make sure you are progressively adding more work to your program and not
trying to do too much at once. Protect and take care of your shoulders.
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