Swim spas are a great investment for anyone looking to stay fit, active, and healthy. Not only do they offer a convenient way to swim and exercise, but they also provide an excellent opportunity for low-impact workouts that are easy on your joints. Whether you’re a seasoned athlete or just starting your fitness journey, you can perform a wide range of exercises in a swim spa to help you stay active and healthy. In this blog post, we’ll explore some of the best exercises you can perform in yours.


woman is swimming in hydropool swim spa

Swimming is one of the best exercises you can do in a swim spa. It offers a full-body workout that engages all of your major muscle groups. Swimming helps improve cardiovascular health, strengthens muscles, and can help you burn calories. 

Aqua Jogging

Aqua jogging, running, and marching are excellent low-impact exercises that can be performed in a swim spa. After activating the jets you can march, run, or walk against the current. The force of the stream will hold your body in place, while the warm water will elevate your body temperature. Performing these cardiovascular exercises in a swim spa offers several benefits such as joint protection, higher calorie burn, better circulation, and improved mobility.

Resistance Training

Swim spas provide an excellent opportunity for resistance training. The resistance provided by the water is perfect for building strength and toning muscles. You can use water weights or resistance bands to perform a wide range of exercises, such as bicep curls, tricep extensions, and leg lifts. Resistance training in a swim spa is a great way to build lean muscle mass and increase overall strength.

Water Aerobics

woman doing aqua aerobics in swim spa

Water aerobics is a fun and effective way to get in shape. It involves performing a variety of exercises in the water, such as jumping jacks, leg lifts, and arm circles. Water aerobics is low-impact, making it a great exercise for those with joint pain or mobility issues. It provides an excellent cardiovascular workout while also toning muscles and improving flexibility.

Calf Raises

Calf raises are an excellent exercise to strengthen your leg muscles. Begin by standing with your feet shoulder-width apart and placing one hand on the swim spa’s shell for support. Rise onto your tiptoes and hold the position for 1-2 seconds before returning to the starting position. For optimal results, aim to complete three sets of 15-30 repetitions based on your fitness level. For a more challenging workout, try performing the exercise with one foot at a time while still using the swim spa’s shell for balance.


Squats are a great lower-body workout. In a swim spa, the water’s buoyancy supports your body as you sit back, and the water’s movement increases the challenge to maintain balance. This exercise is gentle on your joints and enhances the smaller muscles in your ankles, enhancing your stability and balance outside the water.

woman is doing squats in hydropool swim spa

In addition, swim spas have built-in seats, providing extra benefits. For those starting with squats, slowly lowering into the seat and standing up after sitting gradually strengthens muscles without exerting constant pressure. The seats also serve as guides to signal when to stand back up. Lower yourself into a squat position, hover over the seat, and push back up.


Lunges are a great exercise for toning your legs and glutes. They can be performed in a swim spa by standing in waist-deep water and stepping forward with one leg while lowering your body toward the floor. Lunges can be performed with or without resistance weights, depending on your fitness level.

woman doing aqua-lunges in swim spa

Water Yoga

Water yoga is a great way to improve flexibility and balance. It involves performing yoga poses in waist-deep water, using the resistance provided by the water to help strengthen muscles and improve posture. 

Swim Spas in New England

Swim spas offer endless opportunities for exercise and fitness. With customizable water resistance and ample space to perform a variety of exercises, you can enhance your physical fitness and overall well-being in the comfort of your own backyard. 
Whether you’re looking to improve cardiovascular health, strengthen your muscles, or improve mobility, a swim spa is an excellent investment for your health. Contact New England Spas today to schedule a wet test and experience the benefits of a swim spa for yourself. With varying sizes to accommodate your needs, there’s a swim spa for everyone.