It’s never too late to learn how to swim! Whether you’ve never been in the water or want to build confidence and comfort, learning to swim as an adult can be a rewarding and empowering journey. This guide breaks down beginner-friendly swimming tips and techniques that will help you feel safer, stronger, and more at ease in the water.
Getting Started: Safety First
- Choose an aquatic centre with a lifeguard on duty
Your safety is the top priority when learning to swim. Always swim in a facility with trained staff. - Begin in shallow water
Start in water where you can comfortably stand and walk around. This builds familiarity and reduces fear. - Use a flotation aid
A kickboard or pool noodle can provide gentle support while you learn new skills. - Stay near the wall or a ledge
Keeping close to the edge of the pool gives you a reliable place to hold on for rest and stability.
Step 1: Shallow Water Walking
Start by walking through shallow water. Begin with your shoulders above water, then progress to walking with your shoulders submerged. This helps your body adapt to water pressure and temperature.
Step 2: Breath Control and Submerging Your Face
Practice putting your face in the water. Start by submerging just your ears, then your chin, lips, and eventually your full face.
- Hold your breath for 5 to 10 seconds.
- Don’t worry about blowing bubbles just yet—just get used to the sensation of holding your breath underwater.
Step 3: Floating and Kangaroo Jumps
Once you’re comfortable with your face in the water, try small jumps to lift your feet off the bottom—like little kangaroo hops. Use the kickboard for support, and practice lifting your knees to your chest to return to standing.
This motion helps you:
- Practice lifting off the bottom of the pool
- Learn to return to a standing position safely and independently
Step 4: Learn to Float
Floating is the foundation of swimming. Here’s how to begin:
- Hold your kickboard against your chest
- Submerge your shoulders and rest your head back on a ledge or against the water’s surface
- Relax and allow your legs to float up
- Try floating for 5–10 seconds at a time
If you’re not comfortable with your face underwater, try back floating first. Use the kickboard for support and rest your head against a ledge to help stay balanced.
Step 5: Lift Your Feet and Float Freely
Practice lifting your feet off the bottom of the pool while holding your breath. As you take a deep breath, you’ll notice you become more buoyant. Use this natural buoyancy to help float freely in the water.
- Try floating in a “Superman” position: arms outstretched, face in the water
- Push off gently from the wall or ledge
- Float for as long as you can—aim for 10 seconds
Step 6: Standing Up from Floating
To return to a standing position:
- Bring your knees toward your chest
- Press down with your arms and hands
- Move slowly and maintain balance
This technique works whether you’re floating with a kickboard, near a ledge, or in open water. Slow, controlled movements are key.
Step 7: Introduce Kicking
Once you can confidently float for 10 seconds, it’s time to introduce kicking. Make sure your floating technique is strong before you begin.
Start with:
- Gentle flutter kicks while holding the kickboard
- Face in the water, eyes down
- Controlled breathing and consistent rhythm
Summary: Beginner Swimming Tips for Adults
- Start in shallow water with a flotation aid
- Practice walking, breath control, and submerging your face
- Learn to float and stand up safely
- Build to free floating, then introduce kicking
- Take your time—confidence and safety come with practice
This video is for beginner swimmers. It shows you all steps you need to know to to visit your local Aquatic Centre and start the learn to swim processes. I will teach you how to walk in the water, hold your breath, recover to a standing position in the water, back float and free float unaided. It’s vital that beginner swimmers visit an aquatic centre where a lifeguard is on duty. This will ensure that you are learning to swim in a safe swimming environment. 0:00 Top Tips For Learning To Swim 0:45 Walking 2:55 Feet Off The Bottom 4:23 Back Floating 6:58 Pool Noodle Skills 8:16 Breath Control 10:38 Free Floating To Shallow Ledge 12:10 Free Floating To Side Of Pool 14:14 Floating Practice 16:22 Master Floating