Build Strength Without Beating Up Your Joints
Imagine you're pumped and ready for your workout... and your trainer hands you an enormous pair of foam dumbbells.
At first glance, they don't look like they'll be much good for resistance training. They're comically oversized and light as a feather. But that all changes once you step into the chest-deep water...
Those dumbbells become surprisingly challenging to handle. Every curl, push, and pull forces your muscles to work against the water's resistance.
You might think of swimming and water aerobics as something easy. After all, you're standing in some nice, cool water... and you feel weightless. But this is just one example of how easy it is to underestimate a workout in the pool.
And turns out, those watery workouts are a lot tougher and deliver more benefits than you'd think...
The Perks of Pool Workouts
Research suggests aquatic exercise does give you a legitimate workout – and as we've written recently, that becomes increasingly important as we age.
Beginning around age 30, folks gradually start losing muscle mass and strength. As you get older, that process accelerates. You might also notice symptoms like stiffening joints and worsening balance as you age.
Losing the ability to move comfortably can make everyday tasks – like climbing stairs or getting out of a chair – much more difficult. Older adults who lose mobility are at greater risk for falls, hospitalization, disability, and even premature death.
Fortunately, water exercise offers a way to stay active without putting as much stress on achy joints...
A systematic review of 19 randomized-controlled trials published in Frontiers in Public Health in February found that aquatic exercise significantly improved mobility, flexibility, and lower-body strength – all crucial for fall prevention.
Researchers also found that the participants who did aquatic exercise outperformed by about one second on a timed test that measures functional mobility.
That might not sound like much. But every second matters when it comes to keeping your balance... That's because your brain and body have to work together to make adjustments in just fractions of a second.
Water naturally adds resistance to any movements you make. Aquatic exercise gets your heart pumping, boosts your muscular strength and endurance, and even improves lung function in people with asthma.
Water workouts also relieve pain and swelling...
In a 2023 review of existing studies, researchers looked at aquatic therapy's effectiveness for fibromyalgia, a disorder associated with chronic pain and fatigue. They found that the exercise lessened pain and improved sleep quality.
Water naturally supports your weight. So it's gentle on your joints, bones, and muscles. Even folks weighed down by conditions like osteoarthritis ("OA") can move their bodies without worry.
A 2025 systematic review published in Geriatrics examined 12 randomized-controlled trials involving older adults with OA. Researchers found that the aquatic exercisers saw significant improvement in pain, balance, stiffness, and walking ability compared with inactive participants.
And another trial published earlier this year followed 33 seniors with knee OA. Eighteen of them performed 40-minute aquatic-exercise sessions three times per week over a 12-week period. At the end of the study, the exercising group reported less knee pain, better balance, and increased flexibility.
(By the way, be sure to check out my recent OA issue where I talk about the biggest myth surrounding this painful condition. Or if you're not already a subscriber, you can sign up for a trial of my flagship newsletter, Retirement Millionaire, here.)
A Few Tips for Working Out in the Pool
Here's one thing to keep in mind... Unlike with regular strength training, exercising in the weight-supportive water won't help increase bone density. And you want a bit of physical stress on your bones to trigger bone remodeling and slow bone loss.
So if you've fallen in love with getting your cardio in the water, do what I do...
- Include regular strength training alongside your aquatic workouts.
- Don't skimp on foods rich in bone-building nutrients like vitamin D and calcium (and get plenty of sunshine to ramp up that vitamin D production).
The main trouble with adding swimming to your workout routine is finding where to go...
Check out your local gym, YMCA, or community center that has a pool. Some of these places will have classes specifically for seniors. Your local department of recreation and parks might also offer water-fitness programs.
You'll likely have to pay membership fees, but sometimes they'll provide a senior discount. Think of it as an investment in your health.
Once you've found your watering hole, join a class. Or, if you're flying solo, turn to YouTube and check out some of the workouts featured in the many water-aerobics videos on the site. Here are a few simple moves for once you're in the pool...
- Dance like a Radio City Rockette: Hold the edge of the pool with one hand for support as you do some high kicks. Mix it up with some marching in place. Or go for a walk (or jog) across a relatively shallow area where your feet touch the ground.
- Kick like an Olympic gold medalist: Hold on to the edge of the pool (or a foam kickboard) for support and just kick away to your heart's content. These flutter kicks work out your legs and lower abdominal muscles.
- Channel your inner bodybuilder: Build your biceps with some arm curls using water dumbbells.
You can also strengthen your upper body by holding on to the edge of the pool with your arms spread wide apart. Then start pushing away from and back to the wall, as if you're doing push-ups while standing.
What water workouts have worked for you? Tell us at feedback@healthandwealthbulletin.com.
What We're Reading...
- Something different: Meet the "merfolk" frolicking in Northern California's pools and swimming holes.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
August 4, 2026