Once associated with muscle-bound jocks and meatheads, weightlifting has become a daily habit for athletes and Average Joes alike. Resistance training is a way to improve your muscular, cardiovascular, and cognitive health.

Let’s take a look at the benefits of weight training for divers. I’ll even throw in a complete strength workout that you can start using today.

Benefits of Weightlifting for Divers

Get Stronger: Strength is one of those things that can help you in the water as much as everyday life. Remember that diving is like a workout: you have weights on you to help descend, and you have to support yourself as you move through the water. Increasing your strength levels can improve your swimming and surfacing performance.

If you’re not sure if you’re using the correct amount of weight when you dive, I’d recommend reading Brian Burk’s article on diving with too much weight.

Have More Endurance: Getting winded on land sucks, and needing to rest to catch your breath while underwater is even worse. Strength training, especially when you use full body exercises like the barbell squat and deadlift, are great for improving your endurance. As a result, you’ll stay with the pack and use less air while diving.

Increased Overall Performance: Whether you’re a recreational diver or make it a weekly habit, strength training with weights is going to significantly improve your overall athletic performance and experience.

Boost Your Brain Power: Weightlifting has been shown to improve cognitive health and ability. Being alert and focused when you’re under the surface can ensure you pay attention to danger signs while appreciating the beauty below.

Look Better as You Suit Up: Let’s not forget about the sex appeal of weightlifting. There’s nothing wrong with wanting to look better naked as you improve your performance. Studies show that a comprehensive weightlifting program can reduce body fat, build lean muscle, and boost your overall metabolic rate. Show off those results!

What Type of Workout is Best for Divers?

When it comes to maximizing caloric expenditure, building muscle, and increasing strength, I’d recommend a full-body weightlifting workout. These workouts are ideal if you’ve never lifted before or it’s been a while since you’ve been in the gym.

Full Body Workout for Divers

Perform the following workouts four times per week, switching between A and B workouts. For example, perform Workout A on Monday and Workout B on Tuesday. Rest on Wednesday, then perform Workout B on Thursday and Workout A on Friday. Take the weekend off. Make sure that you stretch before and after working out.

Quadriceps: Hack Squats: 3 sets of 12 to 15 repetitions
Back: Barbell Rows: 3 x 12-15
Hamstrings: Romanian Deadlifts: 3 x 12-15
Chest: Incline Chest Press: 3 x 12-15
Abdominals: Plank: 3 x 60 seconds

Chest: One-Armed Flat Bench Press: 3 sets of 8 to 12 repetitions
Hamstrings: Leg Curl: 3 x 8-12
Back: Lat Pulldown: 3 x 8-12
Quadriceps: Sissy Squats: 3 x 15-20
Abdominals: Captain’s Chair Leg Lifts: 3 x 20

In between weight training workouts, you should be engaged with cardiovascular training as well. Check out my article on the importance of cardio workouts for divers, which includes a cardio program that you can use.

What Type of Training Do You Like for Diving?

Are you a fan of hitting the weights? Is cardio your thing? Have any training tips that you find work really well? Let us know in the comments below!


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