A new year brings a fresh start – new goals, new routines, and the motivation to do something positive for your health and wellbeing. For many adults, that means returning to the pool after time away… or learning to swim for the very first time.

If that’s you, you’re in the right place.

Swimming is one of the most accessible, rewarding, and sustainable forms of exercise you can choose in 2026. It’s low-impact, gentle on the joints, fantastic for cardiovascular health, and boosts both physical and mental wellbeing. Better still, it’s an activity you can enjoy at any age, ability, or fitness level.

At STA, we believe it’s never too late to begin – and the new year is the perfect moment to make that commitment.

Below, we share practical, confidence-building advice to help adults ease back into the water and enjoy every moment of their swimming journey.

1. Start the Year by Focusing on Technique, Not Speed

Forget powering through your first swim session of the year. The goal is to swim smart, not hard.

Take this time to revisit the fundamentals:

• Keep your head aligned and relaxed
• Aim for long, smooth, efficient strokes
• Breathe rhythmically rather than rushing

January is a great time to book a refresher session with an STA-qualified swimming teacher, especially if you want help rebuilding confidence or fine-tuning technique. A few small adjustments early on can transform the way the rest of the year feels in the pool.

2. Build Up Slowly – Sustainable Habits Start Small

It’s tempting to set big fitness goals in January, but steady progress is what creates lasting routines.

If you haven’t swum in months or years, begin with something simple:

• Swim one length
• Rest until your heart rate settles
• Repeat 8–10 times

That’s a complete workout – and a win.

Your long-term aim can be 20–30 minutes of swimming two to three times a week. Regularity is far more important than intensity, especially in the early weeks of the year when you’re building consistency.

3. Warm Up Well and Protect Your Shoulders

Colder January days can make our bodies feel stiffer, so take a few minutes on poolside to warm up:

• Shoulder rolls
• Arm circles
• Light stretches
• Hip and leg mobility

Shoulder awareness is key for adult swimmers. If you feel strain or mild fatigue, that’s normal. If you feel pain, stop and adjust. Mixing strokes – such as adding backstroke or gentle breaststroke – can help relieve tension and keep your shoulders happy as you increase your swimming time throughout the year.

4. Set a Positive Mindset for 2026

New year motivation comes and goes, so focus on what makes swimming enjoyable:

• Notice how the water feels
• Set small, achievable goals
• Celebrate tiny improvements
• Vary your sessions to keep things interesting

Swimming can become your weekly reset – a calm, meditative space where you can step away from the noise of everyday life and begin or end your day feeling refreshed.
You don’t have to be perfect; you just have to keep showing up.

5. Stay Hydrated and Add Variety Where You Can

Even in cooler months, you sweat in the pool – you just don’t feel it. Bring a water bottle and sip regularly.

To keep workouts engaging throughout January and beyond, try varying:

• Strokes
• Distances
• Pacing
• Rest intervals

Small changes keep motivation high, especially during the early-year period when building a new routine.

6. Remember: It’s Never Too Late to Start Fresh

One of the most inspiring things about swimming is that you can begin – or begin again – at any age.

Whether your New Year’s goal is to:

• Improve fitness
• Increase mobility
• Overcome water anxiety
• Build confidence
• Try something new
• Support your mental wellbeing

…swimming gives you a safe, inclusive, and enjoyable path to long-term success.

STA-qualified swimming teachers across the UK are here to support you with structured sessions, adult-friendly programmes, and encouragement every step of the way.

Ready to Make 2026 Your Swimming Year?

Visit search.sta.co.uk to:

• Find adult swimming classes
• Start a water-confidence programme
• Connect with an STA-qualified teacher

Whatever your starting point this New Year, the pool is waiting – and your journey begins with one relaxed, confident length.