If You Like To Lose Weight With Swimming, These are 5 Basic Strokes Of Swimming Workouts For You

Using various types of swimming strokes in your exercise will help you get the most from your pool time. During a workout, different kinds of swimming strokes exercise muscles that are usually not worked frequently while they are out of the pool. The 5 basic types of swimming strokes include backstroke, breaststroke, butterfly, freestyle, and sidestroke Olympic, and skilled swimmers who spend hours in the water practicing with them for events are familiar with these strokes.

Types Of Swimming Strokes - swimming styles

And inexperienced swimmers can learn some basic pool skills that can pay off with tremendous health benefits if they are trained correctly with instruction that requires a commitment to correct shape and breath.

Swimming Strokes Beginners

One of the first worries would most likely be which stroke to understand first. Breaststroke is normally the easiest to practice.

Breaststroke helps you to keep your head above water at all times. Not being able to breathe easily leads to fear and even panic for many new swimmers. And panicking is one of the hardest things you could do in the water.

Breaststroke Swimming Strokes

This is one of the 5 basic types of swimming strokes. This is how you do it;


Bring your feet on your waist at a 45-degree angle, just under the water’s surface but without touching it. Spread your legs so they are no more than hip-width apart while keeping your knees bent.

Your feet should be broader than your elbows. Hold your knees completely flexed and pointing outward with your heels. This is where the grab is made.

To start the power process, whip your feet and lower legs outward and backward in a whipping motion until your legs and feet are meeting in a glide position. Your toes should be pointing up and away from your body after the power step. The whip kick’s pace can quickly increase and remain steady until the end of the kick.


Start with your arms straight out, wrists slightly bent.  Fingers should be pointing downward from a prone float. Make a slight palms-out stance with your paws. Then bend your arms a bit at the elbows until your hands are further apart than the length of your shoulders as the palms and arms push out and forward.

Start the strength process by pushing down your arms and hands until your elbows hit a 90° angle. Keep your hands and forearms under the elbows during the strength stage and always have the elbows under your shoulders.

Put your hands together under your chin and your elbows to the sides of the body to start the recovery process. Finish the recovery by moving your hands out just below the surface. Your fingers should be leading until your arms are in a glide position at their maximum length.

Freestyle Swimming Strokes

Body Movement

With the body facing down, the freestyle stroke swims in a horizontal direction. From one hand to the other, the body rolls, often turning to the side of the limb that is pulled into the water. Except when breathing; the head sits in a neutral position, facing down.

The body rolls a little more to the right during the arm recovery to facilitate oxygen. And the head moves to the side until the mouth is above water level.

Arm Movement

The arms perform alternating motions in the freestyle stroke. As one arm shifts and pushes from an extended forward position to the hip underwater, the other arm recovers from the hip to the extended forward position above water.

Types Of Swimming Strokes - Freestyle Swimming

After that, the limbs exchange positions, with each arm pulling and healing once in the stroke span.

Flutter Kick

The legs perform a fluttering kick in the swimming strokes freestyle. This suggests that, although the hips and knees bend somewhat, they execute small, rapid motions with spread feet. For the flutter kick, use alternating and contrary motions. The other goes down when one leg moves forward, and vice versa.

For the whole stroke duration, do the flutter kick continuously. The flutter kick is basic. But a powerful strategy for kicking and complements the front crawl stroke’s alternating arm motions very well.

Basic Swimming Strokes

Freestyle Crawl

This is the most common stroke. In this, you kick gently with your legs when creeping forward with your head.


This is the easiest stroke for beginners. The thing is that you can keep your head above water. Although all types of swimming strokes are full-body exercises, if you want to develop upper-arm muscle, the breaststroke is extremely useful.


As the breathing part is simpler by the fact that the head remains above water, Backstroke is another perfect beginner’s stroke. To stop banging your head against the pool rim, you must be mindful of where you are in the pool. This is easy to do when keeping a kickboard, making it suitable for absolute beginners.

Butterfly Stroke Swimming

The butterfly stroke is among the most complicated swimming strokes to learn because it necessitates both timing and a strong pace. The “fly,” as swimmers affectionately call it, includes two dolphin kicks accompanied by synchronized movement of the arm. However, swimming the “butterfly stroke” is incredibly satisfying. This  is how you do it;

Body position

Maintain a smooth body and lay face down in the water, holding the body in line with the water’s surface.


Press down and out with both hands at the same time with arms straight out, shoulder-width apart with palms facing down.


In a semi-circular motion, pull your hands towards your body with palms facing outwards, holding your elbows higher than your hands.


At the end of the pull, sweep both arms simultaneously out and over the water and throw them forward towards the initial position. Making sure your hands are faced outwards so that your thumbs are the first to touch the water.


It is difficult because it must be timed and done rapidly. When the limbs are just about to come out of the water, the correct moment to take a breath is in the middle of the healing process. Lift your head above the water while holding your eyes steady and not moving to the side.


The easiest way to practice the butterfly leg motion is to imagine yourself as a tail-only dolphin or mermaid. Kick backward at the same time with both legs together and toes pointing.

Body movement

When you float, your whole body should be in an undulating S-shape. Enable the intuition to take over and go with the rhythm of the motion. Your strokes would be more effective and less tiring if you can nail down your rhythm and synchronize both body motions with your limbs.

Backstroke Swimming


The backstroke takes advantage of the whip kick. Spread your legs no farther apart than the breadth of the hip, floating on the stomach. By folding your knees and holding your feet just below the floor, you can lower your heels.

Turn your feet outwards with your toes pointed outwards and your knees completely flexed. Shift your feet and lower legs to trace an oval shape in a whipping motion to begin the strength process. To drive the water behind you, your feet must travel outward wider than your knees to serve as paddles.

Then kick your knees until you end up hitting your feet right away. Your toes should be pointy and just below the surface of the water. To begin the recovery process, lower your heels down.


The stroke of the arm for the basic backstroke is quick. Start in the glide position on your back. Maintain a straight line with your toes pointing and your arms at your hips, palms on your thighs.

Types Of Swimming Strokes - Backstroke Swimming

Keep your elbows tucked in. Gently move your hands either up the centreline of your chest or up the sides of the body until your hands meet your shoulders. Straighten your arms with your hands facing your feet without pausing.

Sweep your arms vigorously towards your feet in a single step, twisting your elbows and wrists in the stroke to force water backward. By raising your hands back up toward your shoulders, reclaim the muscles.

Different Swimming Strokes And Benefits

The different swimming strokes and their benefits are as follows;


Sidestroke may be accomplished alone or with the aid of a kickboard. Since it is not seen in sporting events, you might be unfamiliar with this stroke.


You will burn more than 200 calories for 30 minutes. But not a competitive stroke, in-water rescues are mostly conducted by lifeguards using sidestroke. Recognizing how and when to swim sidestroke will save your life if you ever find yourself in an emergency.

Butterfly Stroke

The butterfly stroke is perhaps the most complex of all the swimming strokes. Butterfly necessitates a large amount of power and coordination.


In every swimming stroke, the butterfly burns the most calories. It burns  450 calories for every 30 minutes of swimming. For mixing core and upper body exercise, this stroke is an excellent choice. This stroke brings your core muscles to the test while you try to keep your body upright as your arms and legs shift at the same time.

Final Thoughts

No matter the types of swimming strokes you like, note that it’s a smart idea to mix up the different strokes you choose during each exercise to achieve the best workout.

If you are only beginning with swimming strokes or transitioning to the swimming sport after a lengthy break, swimming lessons are a perfect way to expose yourself to the right form and technique.

10 thoughts on “If You Like To Lose Weight With Swimming, These are 5 Basic Strokes Of Swimming Workouts For You”

  1. hi,

    great post for people who are starting out swimming and are new to the process.

    I have never been a strong swimmer, but love it anyway.

    If only I had this post to read back in the day! Maybe I would have been a better swimmer to start with.

    Swimming is great exercise and will keep you fit too.

    Cant wait to get back in the water now the swimming baths have opened up again.

    Great post thanks.

    • I also think swimming is a more effective and powerful exercise without any equipment on the water. It will support to maintain the body fat and strengthen the body.

      Thanks for your comment and I appreciate your interest. I would like to suggest if you have any questions, please ask here.

  2. This is a great resource for teaching my kids how to swim! I learned how to swim years ago as a kid, so it is helpful reading about each swimming stroke step-by-step as a refresher.

    We haven’t been swimming since last summer, but at that time, my oldest could do more of a doggy paddle just staying afloat in the water. For a proper swimming stroke, would the breaststroke be the best one to focus on first?

    • Actually, it depends on your target muscles. For example, the freestyle is the fastest one, it targets the stomach, buttocks, and shoulders. And then, the Breaststroke targets for thighs, upper back, triceps, hamstrings, and lower legs muscles. Same as others also target body muscles. But, If you want more I will help you. Thanks and I appreciate your comment

  3. Hey Saman,

    Great informative post you have here. Swimming can be tough for most people when they are starting out. I know it was for me when I was a kid! However, since I was eager to learn, I caught on quickly.

    The different types of strokes are important to know because a person can choose one they are most comfortable with. I always resort to the breaststroke as I love having my head above the water. Surprisingly, I had the hardest time learning the backstroke, even though the butterfly stroke is more complex as you explained.

    Thank you for this article! It will help a lot of beginners know the different types of swimming strokes and how to perform each!


  4. Hey,

    My nephew and niece are taking swimming lessons at the minute along with my friends daughters, so they could definitely benefit from this article. They are becoming stronger every lesson, and I think they can still use more help and reading up on the different types of swimming strokes and when are the best times to use them.

    I have shared this article with my brother, sister in law and my friends and hopefully they share this with the children. If they have any questions or issues then I have advised them to get in touch with you, if that is ok with you?

    Thank you for sharing and keep up the great work.

    All the best,


  5. I remembered swimming 3 times a week when I was unable to run due to recovering from a knee ligament surgery. It was a great cardio exercise alternative to running and I believe my breathing technique got so much better, in which I bring to running now.

    Was not much of a swimming fan, but such an excellent exercise to tone up one’s body too! I enjoyed doing the freestyle most out of all.

    Your article is a great intro to swimming and gives new swimmers something they can practice on land. Hahah.


  6. Gosh there is so much that goes into proper swimming techniques that I’d forgotten about. I took swimming lessons as a child but now I just swim for fun. This is also a really great article for any parents that are looking for information to help teach their kids to swim as well.

    I usually just freestyle crawl the entire time haha or do a frog swimming motion!

    I’m definitely ready for summer and to get back into the pool and hopefully get down to a beach for some much needed swimming therapy!

    • Try to swim not only in the swimming pool, but it will also help you to release body fat as well as it will support to strengthen your body. Try to join the kids of you. and mention them to what are the advantages of swimming. Thanks for your comment.


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