There are two big ways to make a pool workout harder: drag and weight. Drag comes from moving through water, and you feel more the faster you go. Water weight is different. AquaBLAST is weightless below the surface, but it's still a 45 or 55 pound mass you have to push, pull and control through the water. Lift it above the water and gravity kicks in. Here is how they compare for strength.

If you're new to training in water, start with our Aquatic Fitness Guide. It covers the basics. This post zooms in on one question: when you want to get stronger in the pool, should you rely on drag or on real water weight?

What drag resistance is

Drag is the push you feel from the water itself. Sweep your arm through the pool and the water pushes back. Move faster and it pushes back harder.

That's what most foam and plastic pool devices rely on. Paddles, foam dumbbells and noodles add surface area, so the water pushes back a little more as you move them. They give great cardio. Your heart rate climbs, you keep moving, and it's a fun way to train.

The catch is that drag depends on speed. Slow down and the resistance fades. And because foam floats, it pushes up against you instead of pulling down like a weight would. So foam and plastic devices lack the load bearing needed for strength training.

What water weight is

Water weight is exactly what it sounds like: real water you lift. AquaBLAST is a bag you fill with pool water. Below the surface it is weightless, so it's easy to get into position before each lift. When you lift it above the water, gravity kicks in and you feel every pound you put in.

Even underwater, AquaBLAST is still working. A full bag is a 45 or 55 pound mass, and moving that mass through the water takes real effort. You have to start it, stop it and control it, so you get water weight and drag at the same time. It's unlike anything else out there.

Water weighs about 8 pounds per gallon, so every gallon you add is about 8 more pounds to lift. You choose how much, from about 10 pounds up to about 55 pounds. The bag itself weighs about 3 pounds. The AquaBLAST 20 Liter holds up to about 45 pounds of water, and the AquaBLAST 25 Liter holds up to about 55 pounds. That's progressive load, the same idea that makes strength training work on land.

AquaBLAST has two basic setups. Completely filled with water, it's your underwater bag for step-ups, kettlebells, bowling and more, and you can take it from below the water to above it. With an air and water combination, the bag becomes more buoyant the more air you add, which limits the types of exercises you can do. Most underwater exercises won't work, but it opens up others. At 1/2 to 1/3 full, try the wave machine, chest roll and push-pull. On the wave machine you get buoyant resistance, drag and weight all in one. At 1/4 full, or about 10 pounds, the bag floats tipped to one side. That's great for most above-water lifting and for buoyancy resistance exercises like mountain climbers and planks.

It's low tech, too. Fill it, train, empty it. The empty bag weighs about 3 pounds, so it travels easily to hotel pools, gyms and anywhere you go.

Side-by-side comparison

Which to choose for strength

If your goal is strength, water weight wins. Muscles grow when they work against real load, and when you can add a little more over time. Drag gives you some resistance, but it's hard to measure and it disappears the moment you slow down.

With water weight, you always know where you stand. Ten pounds today, twenty next month, and onward from there. You can also control the load in the middle of a set: keep the bag low in the water for lighter work, or lift it higher above the surface for more.

That's why I built AquaBLAST. I hurt my shoulder playing softball and tried to rehab it in the pool with foam and plastic devices. They gave me cardio, but not the real weight I needed to rebuild muscle. So I invented and patented a better way.

Using both in one workout

Here's the good news: you don't have to pick just one. Drag and water weight work great together.

Use water weight for your strength moves, like squats, presses and lifts where the bag comes up above the water. Then use the water's natural drag for faster moves that keep your heart rate up. Every AquaBLAST includes a kickboxing harness, so you can mix in rounds of aqua kickboxing for a cardio burst between strength sets.

Every bag also comes with waterproof Workout Cards you can keep poolside. For more moves and full routines, visit our AquaBLAST Workouts page. AquaBLAST works best in water 3½ to 5 feet deep.

Want to anchor your bag for kickboxing? The ClingFish Effect suction tether is a separate optional add-on that can hold up to 50 pounds of force.

AquaBLAST is sold at aquablastfit.com and amazon.com/aquablast. Have more questions? Check our FAQ, or read Can You Build Muscle in a Swimming Pool?

FAQ

What is drag resistance?
Drag is the push you feel from the water when you move through it. The faster you move, the more you feel. It gives great cardio, but little load bearing for strength.

Is water weight better for strength training?
Yes. Water weight gives you real load you can add to over time, from about 10 pounds up to about 55 pounds with the 25 Liter. Below the surface it is weightless, and when you lift it above the water, gravity kicks in.

Does AquaBLAST work for cardio too?
It does. Every bag includes a kickboxing harness, so you can add aqua kickboxing and fast moves to your strength workout.

Strength in Water.