Yes, you can build muscle in a swimming pool, but you need real load. Most pool gear gives you cardio. AquaBLAST gives you water weight: below the surface it is weightless, and when you lift it above the water, gravity kicks in. That is how a pool workout becomes strength training.

If you're new to training in water, our Aquatic Fitness Guide covers the basics. This post focuses on one question: how do you actually get stronger in the pool?

Why most pool workouts are cardio

Walk into almost any pool and you'll see foam dumbbells, noodles and plastic paddles. They're fun, and they give great cardio. Moving them through the water gets your heart rate up and keeps you moving.

The catch is that foam and plastic pool devices lack the load bearing needed for strength training. They float, so they push up against you, and the resistance comes mostly from drag as you move them through the water. That's a good workout, but it isn't the same as lifting real weight.

What muscles need: real load

To build strength, you need something to work against, and you need to be able to add more over time. That's how strength training works on land, and it's no different in the pool.

That was the missing piece. Pool workouts had plenty of movement and plenty of cardio, but very little real weight. AquaBLAST was built to fill that gap, giving you real water weight right where you already like to train.

Iron in the pool? Not exactly practical. There's a better way - lift the weight of water with AquaBLAST.

How water weight works

AquaBLAST is a bag you fill with water. Below the surface it is weightless, so you can move it around, set up and catch your breath without strain. When you lift it above the water, gravity kicks in, and you feel every pound you put in.

That gives you control. Keep the bag low in the water for lighter work, or lift it higher for more load. It's low tech: fill it, train, empty it. Every bag also includes a kickboxing harness, so when you want to mix in some cardio, you can switch to low-impact aqua kickboxing.

Progressive load from 5 to 55 pounds

Getting stronger means adding load little by little. With AquaBLAST you choose how much water goes in, so you can start around 5 pounds and build from there.

The 20 Liter holds up to about 45 pounds of water, and the 25 Liter holds up to about 55 pounds. As a rough guide, a quarter-full 25 Liter weighs about 15 pounds, a half-full one about 30, three-quarters about 45, and a full bag about 55, counting the empty bag at about 3 pounds. Add a little more water as your lifts start to feel easy.

Adjusting your bag's weight

To make your bag lighter, replace water with air. Open the zipper and squeeze the sides of the bag or tip it to drain some water. Then slightly lift the bag up to the waterline by the finger pull with one hand and pull the zipper closed with the other. This traps air inside, so you don't have to blow any in. If you want more air, open the air valve and blow some in.

Getting started

AquaBLAST works best in water 3½ to 5 feet deep. Fill the bag to a level that feels manageable, then try the moves on our AquaBLAST Workouts page.

Choose your size:

• AquaBLAST 20 Liter, up to about 45 pounds of water weight
• AquaBLAST 25 Liter, up to about 55 pounds of water weight

The empty bag weighs about 3 pounds, so it travels easily to hotel pools, gyms and anywhere. If you want to anchor the bag for aqua kickboxing, the ClingFish Effect suction tether is an optional add-on that can hold up to 50 pounds of force. It easily holds the bag in place to create a kickboxing platform in 3 to 5 feet of water. AquaBLAST is sold at aquablastfit.com and amazon.com/aquablast.

FAQ

Can you really build muscle in a pool?
Yes, as long as you have real load. AquaBLAST is weightless below the surface, but when you lift it above the water, gravity kicks in.

How much weight can AquaBLAST hold?
The 20 Liter holds up to about 45 pounds of water, and the 25 Liter holds up to about 55 pounds. You can start around 5 pounds and add more as you get stronger.

How deep should the pool be?
AquaBLAST works best in water 3½ to 5 feet deep.

Strength in Water.