The humble breaststroke deserves more respect.
It’s the oldest swimming stroke — one step removed from the dog paddle — and one of the slowest. But it’s reliable, technically demanding when done right, and simple enough for swimmers of all ages.
This foundational stroke enhances coordination, swimming efficiency, and muscle development, particularly in the chest, shoulders, and legs.
As swimmers master the breaststroke, they improve their technique and build endurance and strength.
The breaststroke is often used in training because it engages so many groups. Because of its slow and rhythmic movements, it’s a favorite stroke for beginners and swimmers with mobility issues.
Let’s examine its primary benefits.
Benefits of the Breaststroke
1: Improves Muscle Strength
The breaststroke is a “pull kick” stroke, requiring both arm and leg movements. This combination engages multiple muscle groups, including the chest, shoulders, back, arms, and legs.
You’re using muscles in your upper body as you pull your arms in front of your body to push water backward and lift your head out of the water.
At the same time, you activate your core muscles to stabilize yourself while kicking with your legs.
This full-body engagement strengthens these muscle groups and improves overall muscle strength.
2: Enhances Cardiovascular Endurance
While the breaststroke is slower than other swimming strokes, it’s still an excellent cardiovascular workout. The extended arm and leg movements require more energy than other strokes, increasing your heart rate and oxygen consumption.
As you continue to practice and improve your technique, you’ll be able to swim longer distances without fatigue. This strengthened endurance carries over into other activities like climbing stairs or playing sports.
3: Corrects Poor Posture
If you’re like the desk warrior of America, you spend many hours slumped in front of a computer and evenings slouched on the couch, which takes a toll on posture.
The breaststroke forces you to keep your head, neck, and spine neutral while swimming.
As you strengthen your upper body, the extra muscle support pulls your shoulders back and opens up your chest. By incorporating the breaststroke workout, you can correct poor posture habits and correct overall alignment.
4: Low Impact Exercise
Unlike running or weightlifting, swimming is a low-impact exercise that takes pressure off of joints and bones. This makes it an ideal workout for people with injuries or arthritis.
The breaststroke is particularly gentle on the knees, even more so than other swimming strokes. The kick movement is more of a leg glide, with minimal impact on the knee joint.
This low-impact quality is especially beneficial for older adults looking to stay active without risking injury.
5: Improves Mental Health
Swimming is touted for its mental health benefits, and the breaststroke is no exception. The breaststroke’s repetitive motion and rhythmic breathing patterns can be meditative, promoting relaxation and reducing stress.
Additionally, swimming releases endorphins, which elevate mood and reduce anxiety.
6: Is Suitable for All Ages
The breaststroke is one of the easiest strokes to learn. It’s suitable for young children and also older adults with mobility issues or joint pain.
Unlike other strokes like butterfly or freestyle, which require more strength and technique, the breaststroke can be modified according to individual capabilities.
Beginner swimmers can use a kickboard or pool noodle for extra support and gradually progress to doing the entire stroke.
7: Provides Versatility in Training
Swimming coaches include the breaststroke in their training programs because it develops technique and endurance.
Also, because of its slower pace, it can serve as an active recovery workout between more intense training sessions.
Conclusion
The breaststroke may not be the flashiest or fastest swimming stroke, but it has undeniable benefits for swimmers of all levels.
Whether you’re a beginner or an experienced swimmer, incorporating this stroke into your workouts can improve overall muscle strength and cardiovascular endurance and provide a low-impact exercise that won’t leave you sore or exhausted. So, next time you hit the pool, don’t overlook the power of the breaststroke!
Please talk to us at Blue Buoy Family Swimming School if you’d like to learn more.
FAQs: The Benefits of the Breaststroke
Q: What’s the best way to learn the breaststroke?
- Start by mastering the basic movements on land, focusing on the arm pull and kicking motion.
- Practice using a kickboard in the water to develop your leg strength and ensure a substantial glide.
- Once comfortable, incorporate the complete stroke sequence — arm pull, breath, and kick — keeping your body as streamlined as possible.
- Taking lessons from a qualified instructor can enhance your technique.
Q: Can the breaststroke help with weight loss?
The breaststroke is a full-body workout that burns calories while improving muscle tone and cardiovascular fitness. The intensity of the swim session determines the number of calories burned; thus, swimming at a moderate pace for longer durations can yield good results. Just don’t overdo the snacks after your workout!
Q: Is breaststroke a good stroke for beginners?
Breaststroke is one of the most beginner-friendly swimming strokes. Its slower pace and straightforward movements make learning and building confidence in the water easier for new swimmers.
Q: How often should I practice breaststroke to see benefits?
Aim to practice breaststroke at least two to three times per week. Regular practice improves technique, strength, and endurance.
Q: Can breaststroke help with flexibility?
Yes, the breaststroke involves a wide range of motion in the arms, legs, and hips, which can lead to improved flexibility over time. It encourages fluid movement and stretching of the muscles.
Q: Do I need to be a strong swimmer to practice the breaststroke?
Not at all. The breaststroke is accessible to novices. Beginners should focus on mastering the basic movements before progressing to full swimming.
Q: What should I do if I experience difficulty breathing while swimming breaststroke?
Focus on your timing and technique. Practice rhythmic breathing by inhaling as you lift your head and exhaling underwater. Regular drills and practice will improve your comfort and coordination.
Q: Can swimming breaststroke improve my swimming speed?
While breaststroke isn’t the fastest, improving your technique and efficiency can enhance your speed. Focusing on strong kicks and streamlined movement will lead to better performance in the water.
This was a very helpful & informative narative. Having suffered chronic back pain for years, due to several herniated discs, resulting in very little exercise, I have recently taken up daily swimming again to help rebuild my core muscles mainly, so I was very grateful for this.
Thank you for such a wonderful content.
Really, helpful and informative
Excelent
I just turned 70. I had a pen heart surgey for quadruple bypass . The breast bone had to be cut in half and all the breast muscles were affected. After six months, I began swimming 100 yards then 209 and now I do 1000 yards three times a week. This is a life saver ladies and gentlemen. Your cardio and respiratory capacities and muscle tone will bring you to a condition of well being and fitness that I did not experience even before the surgery. I do this 3 times a week and the other 3 days I do another lifesaving routine: I ride my bike for 10 miles each time. The worst enemy you have at my age is the sofa.
Very useful article. I also like Breaststroke most
Thank you very much, I started swimming in earnest about 2 weeks ago using breast stroke only. I’m a young 60 year old. Although I have to rest a few seconds between laps. I have reached my mile stone of 500m. Any suggestions? I will be greatfull thanks
Well, breaststroke is the the best stroke. You can’t save a drowning child from butterfly. If any parents are reading this, keep your children away from butterfly. It’s for the better.
This was very informative! Thank you!
Hi
I started swimming again since November of 2020.
Mostly breaststrock, because free style breathing is difficult for me; however, since swimming regularly I have developed a chronic pain in back and around my knee and my lower back, contrary to what they say about swimming being good joint pain, etc.
I was wondering if I may be doing something wrong
Thank you for this write up. I started learning to swim recently and this was the first stroke that I learned. I suffer from Chronic Venous Insufficiency, a condition where blood does not easily circulate from lower legs to my heart, leading to ulcers in my legs. Swimming has helped to strengthen my leg muscles as well as improved the circulation. I enjoy it. Earlier I thought I was too old to learn swimming, bit fortunately with the help of a good coach I was able to learn quickly in 2 months. Age is no barrier to learn swimming. So happy to realize that. I found your article very informative.
Extremely informative and useful write up and overall information.
Incredibly helpful and informative. Thank you.
Thank you for this information. I have started swimming again after a few years of illness. I spent 30 to 40 minutes each session swimming the breast stroke. I would like to reduce my breast size will this help ?
Very detailed and informative, exactly what I was looking for. Thank you
Thank you for this article very informative and so useful and important for me to understand which muscles are activated during breaststroke. I am 67 years of age and have just returned to swimming as an overall fitness tool to aid flexibility. Coupled with pilates swimming is fantastic for strengthening my core which is really important to me as I age.
Wonderfully informative, which makes the narrative very helpful. Thank you.
Don’t see any sea creatures doing freestyle or butterfly