Male and female swimmers demonstrating power exercises and dynamic stretching, respectively

Unlock Your Peak Swim Performance: Tailored Warm-Ups for Men & Women

Jordan Keane in Health & Wellness December 2025 • 4 min read.

"Discover how gender-specific dry-land warm-up routines can revolutionize your 50-meter front-crawl times. Are you ready to swim faster?"

Every swimmer knows that a solid warm-up is crucial. It's not just about preventing injuries; it's about priming your body to perform at its absolute best. But what if your warm-up routine isn't as effective as it could be? What if the same exercises are benefiting the men on your team but not the women—or vice versa?

For years, coaches have relied on a mix of in-water drills and dry-land exercises, often leaning heavily on dynamic stretching. However, emerging research is beginning to paint a more nuanced picture, suggesting that the ideal warm-up might not be one-size-fits-all. Gender could play a significant role in determining which dry-land activities truly boost performance.

A groundbreaking study published in Human Movement sought to unravel these complexities. Researchers compared the impact of two distinct dry-land warm-up protocols—one focused on dynamic stretching and the other on power exercises—on the 50-meter front-crawl performance of competitive male and female swimmers. The results? Surprising differences that could reshape how you approach your pre-swim routine.

Decoding the Dry-Land Difference: Stretching vs. Power for Swimmers

Male and female swimmers demonstrating power exercises and dynamic stretching, respectively

The study, led by Athanasios A. Dalamitros and team, involved 10 male and 9 female national-level swimmers. All participants completed a standardized 1000-meter in-water warm-up, followed by a 30-minute transition phase. During this phase, they performed either a dynamic stretching routine, a power exercise circuit, or simply rested (the control condition) before tackling a 50-meter front-crawl time trial.

The dynamic stretching routine included exercises like arm circles, lateral arm swings, twisting toe touches, and leg swings – things designed to improve flexibility and range of motion. The power exercises, on the other hand, consisted of medicine ball throws, side-to-side crunches, and box jumps, aimed at firing up explosive strength.

Here’s a quick breakdown:

Dynamic Stretching: Focuses on improving flexibility and range of motion through controlled movements.
Power Exercises: Aims to enhance explosive strength and power output through plyometric and resistance exercises.
Control: Passive recovery, allowing for comparison against active warm-up methods.

So, what did the study uncover? Male swimmers saw a significant improvement in their 50-meter times after the power protocol, while female swimmers showed a trend toward faster times after the stretching routine. In fact, stroke index (a measure of swimming efficiency) improved after stretching only in the female swimmers. Interestingly, factors like stroke rate, stroke length, perceived exertion, and heart rate didn't show significant differences across the conditions for either gender.

The Takeaway: Personalize Your Path to a Faster Swim

These findings highlight a crucial point: male and female swimmers may respond differently to dry-land warm-up strategies. While power exercises seem to benefit men, dynamic stretching appears to be more advantageous for women. Of course, this doesn't mean every male swimmer should ditch stretching, or vice versa. The key takeaway is that individualization is paramount. Experiment with different warm-up components, track your performance, and discover what works best for your body. By tailoring your dry-land routine to your specific needs, you can unlock your peak swimming potential and leave the competition in your wake.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.5114/hm.2018.76082, Alternate LINK

Title: The Effect Of Two Additional Dry-Land Active Warm-Up Protocols On The 50-M Front-Crawl Swimming Performance

Subject: Public Health, Environmental and Occupational Health

Journal: Human Movement

Publisher: Termedia Sp. z.o.o.

Authors: Athanasios A. Dalamitros, Athanasios Vagios, Argyris G. Toubekis, Georgios Tsalis, Vicente J. Clemente-Suarez, Vasiliki Manou

Published: 2018-01-01

Everything You Need To Know

Why is a warm-up so important for swimming?

A solid warm-up is essential for all swimmers, primarily to prevent injuries and to prepare the body for peak performance. This involves preparing the muscles and the cardiovascular system to handle the stresses of swimming. The study highlights that without an effective warm-up, the body is not primed for the intensity of a race, which can hinder performance. The use of *Dynamic Stretching* and *Power Exercises* is key.

What were the different methods used in the warm-up study?

The study, led by *Athanasios A. Dalamitros* and team, employed two distinct *dry-land* warm-up protocols: one featuring *Dynamic Stretching* and the other incorporating *Power Exercises*. Swimmers completed these routines or a control condition prior to a 50-meter front-crawl time trial. The *Dynamic Stretching* routine included arm circles, lateral arm swings, twisting toe touches, and leg swings. *Power Exercises* consisted of medicine ball throws, side-to-side crunches, and box jumps. The results show that the choice of exercises significantly impacts performance differently based on gender. The *Control* group acted as a baseline for comparison.

What were the key findings regarding gender and warm-up exercises?

The study revealed gender-specific responses to warm-up strategies. Male swimmers showed improved 50-meter times after the *Power Exercises* protocol, indicating that explosive strength benefited their performance. Female swimmers trended toward faster times after the *Dynamic Stretching* routine. These results suggest that the ideal warm-up may need to be tailored to the individual swimmer's needs and gender. The *stroke index*, a measure of swimming efficiency, also improved in female swimmers after stretching.

What are the key differences between Dynamic Stretching and Power Exercises?

Dynamic Stretching involves controlled movements to improve flexibility and range of motion, while Power Exercises aim to enhance explosive strength and power through exercises like medicine ball throws and box jumps. In the context, the study used a *Control* condition, which consisted of a rest period. The study used these to see the differences between the gender and the exercises. These elements represent the fundamental building blocks of any pre-swim routine. Improper selection could lead to less effective performance or even increased injury risk. Proper utilization of the exercises is essential for optimization.

What is the main takeaway from the research on warm-up routines?

The main implication is that swimmers should personalize their warm-up routines, experimenting with different components to discover what works best for their bodies. The study found that *Power Exercises* may be more advantageous for men, while *Dynamic Stretching* might benefit women more. This individualization is crucial because it allows swimmers to tailor their preparation to their specific needs, potentially leading to significant improvements in performance. Furthermore, swimmers should consider their gender when deciding the kind of exercise to do. Understanding these differences can help swimmers optimize their pre-swim routines and reach their peak swimming potential.