January always comes with good intentions.
New routines. New goals. A promise to “get fit this year”.
But for many people, that motivation fades fast. Gyms are overcrowded, the weather is miserable, and it’s hard to know where to start — especially if you’ve been out of routine for a while.
That’s where a balanced approach works best. Instead of choosing between swimming or the gym, combining swimming and strength training can be one of the most effective, sustainable ways to improve fitness in the new year.
As a swimming instructor and personal trainer, this is exactly how I help clients build fitness that actually lasts.
Why January Is the Hardest Month to Stay Consistent
January feels like a fresh start, but it also comes with challenges that often derail progress.
Common January fitness problems
Overcrowded gyms
Low energy due to cold, dark mornings
Trying to do too much too quickly
Sore joints or old injuries flaring up
Losing motivation after a few weeks
Many people go all-in on intense gym training, only to burn out or pick up a niggle that stops them altogether.
A smarter approach is to train in a way that supports your body, not fights against it.
Why Swimming Is Perfect for January Fitness
Swimming is often overlooked as a serious fitness tool, but it offers benefits that very few activities can match — especially in winter.
Low impact, full-body training
Swimming works:
Legs
Core
Upper body
Cardiovascular system
All without pounding your joints. This makes it ideal if you’re:
Returning to exercise
Carrying an injury
Feeling stiff or tight
New to fitness
Built-in resistance training
Water provides constant resistance in every direction. That means:
Muscles work throughout each movement
You build strength and endurance at the same time
No heavy weights required
Mental health benefits
Swimming has a unique calming effect:
Rhythmic breathing
Reduced external noise
No phones, no mirrors, no pressure
For many clients, swimming becomes the session that keeps them consistent when motivation dips.
Where Gym Training Fits In
Swimming is powerful, but it works even better when paired with gym-based strength training.
Why strength training matters
Gym training helps:
Build muscle and bone density
Improve posture and joint stability
Support better swimming technique
Increase metabolic rate
When done properly, strength training makes you:
Stronger in the pool
More resilient in everyday life
Less likely to get injured
The key: quality, not punishment
January gym culture often pushes:
Excessive HIIT
Daily max-effort workouts
Copying programmes not designed for you
Instead, smart gym training should focus on:
Controlled movement
Proper technique
Gradual progression
Exercises that complement swimming
Why Swimming and Gym Training Work Better Together
Combining swimming and gym training gives you the best of both worlds.
Swimming improves:
Cardiovascular fitness
Mobility
Breathing control
Recovery
Gym training improves:
Strength
Power
Joint support
Muscle balance
Together, they create a well-rounded fitness base that’s hard to beat.
Many of my clients train like this:
1–2 swim sessions per week
1–2 gym or personal training sessions per week
It’s realistic, flexible, and sustainable.
Breathing: The Overlooked Link Between Gym and Swimming
One of the biggest advantages of swimming is how it teaches proper breathing — something many people struggle with in the gym.
In swimming, breathing is non-negotiable
You must:
Control your breath
Stay relaxed under effort
Exhale fully
This transfers directly to:
Lifting weights
Core control
Managing heart rate during exercise
Clients often tell me that after improving their swimming breathing, gym sessions feel:
Less exhausting
More controlled
Easier to recover from
Why Technique Matters More Than Effort
Whether in the pool or the gym, poor technique limits results.
In swimming
Bad technique leads to:
Fatigue
Poor breathing
Frustration
Slow progress
In the gym
Poor technique leads to:
Joint pain
Muscle imbalances
Injury risk
Plateaus
That’s why coaching matters, especially at the start of the year. Learning to move well early on saves months of setbacks later.
Is This Approach Right for You?
This combination works particularly well if you:
Want to get fit without wrecking your joints
Feel intimidated by busy gyms
Haven’t exercised consistently in a while
Want structure and accountability
Prefer a personalised approach
You don’t need to be a “strong swimmer” or a “gym person” to start. You just need the right plan.
Making Fitness Sustainable in 2026 (Not Just January)
The biggest mistake people make is treating January as a sprint.
Real progress comes from:
Consistency
Enjoyment
Realistic goals
Training that fits your lifestyle
Swimming keeps your body moving.
Strength training keeps it strong.
Together, they help you stay active long after January motivation fades.
Final Thoughts
“New Year, New You” doesn’t have to mean extreme diets or punishing workouts.
Sometimes it simply means:
Moving better
Training smarter
Choosing methods you can stick to
If swimming and gym training sound like a combination that could work for you, you’re already on the right track.
Ready to Get Started?
If you’re thinking about combining swimming and gym training this year but aren’t sure where to start, a personalised approach can make all the difference.
I offer private swimming lessons and one-to-one personal training in and around South West London, tailored to your experience level, goals, and schedule — whether you’re returning to exercise, building confidence in the water, or looking for a smarter way to train.
If you’d like to have a chat or ask a few questions, feel free to get in touch via the contact page. There’s no pressure — just an honest conversation about what might work best for you.