News
November 24, 2025
Olympic gold-medalist Rowdy Gaines has tips for older swimmers
If you're an older swimmer or returning to the pool after years away, few are more qualified than Rowdy Gaines to guide your workouts.
**Rowdy Gaines Offers Golden Advice for Seasoned Swimmers**
For those dusting off their goggles after years away from the pool, or for older swimmers looking to refine their technique and stay active, Olympic legend Rowdy Gaines has some valuable insights to share. As a three-time Olympic gold medalist and a prominent figure in the swimming world, Gaines understands the unique challenges and rewards that come with swimming at a more mature age.
Gaines emphasizes the importance of listening to your body. “The biggest mistake I see older swimmers make is pushing too hard, too soon,” he explains. “You have to remember that your body doesn’t recover as quickly as it did when you were younger. Start slowly and gradually increase the intensity and duration of your workouts.”
His advice centers around building a solid foundation. He recommends focusing on technique drills to improve efficiency and reduce the risk of injury. "Good technique is crucial at any age, but it's especially important as we get older," Gaines says. "It allows you to swim further and faster with less effort, minimizing strain on your joints and muscles."
Gaines suggests incorporating a variety of strokes into your routine to engage different muscle groups and prevent overuse injuries. He also stresses the importance of proper warm-up and cool-down routines, including stretching and light cardio. These routines help prepare the body for exercise and promote recovery afterward.
Beyond the physical aspects, Gaines highlights the mental benefits of swimming. "Swimming is a fantastic way to relieve stress and improve your overall well-being," he says. "It's a low-impact exercise that's gentle on the joints, making it ideal for older adults."
Ultimately, Gaines encourages older swimmers to be patient with themselves and to celebrate their progress. “Don’t compare yourself to your younger self, or to other swimmers in the pool,” he advises. “Focus on your own goals and enjoy the process. Swimming should be a fun and rewarding experience, no matter your age or ability.” With his guidance, seasoned swimmers can safely and effectively enjoy the many benefits that swimming has to offer.
For those dusting off their goggles after years away from the pool, or for older swimmers looking to refine their technique and stay active, Olympic legend Rowdy Gaines has some valuable insights to share. As a three-time Olympic gold medalist and a prominent figure in the swimming world, Gaines understands the unique challenges and rewards that come with swimming at a more mature age.
Gaines emphasizes the importance of listening to your body. “The biggest mistake I see older swimmers make is pushing too hard, too soon,” he explains. “You have to remember that your body doesn’t recover as quickly as it did when you were younger. Start slowly and gradually increase the intensity and duration of your workouts.”
His advice centers around building a solid foundation. He recommends focusing on technique drills to improve efficiency and reduce the risk of injury. "Good technique is crucial at any age, but it's especially important as we get older," Gaines says. "It allows you to swim further and faster with less effort, minimizing strain on your joints and muscles."
Gaines suggests incorporating a variety of strokes into your routine to engage different muscle groups and prevent overuse injuries. He also stresses the importance of proper warm-up and cool-down routines, including stretching and light cardio. These routines help prepare the body for exercise and promote recovery afterward.
Beyond the physical aspects, Gaines highlights the mental benefits of swimming. "Swimming is a fantastic way to relieve stress and improve your overall well-being," he says. "It's a low-impact exercise that's gentle on the joints, making it ideal for older adults."
Ultimately, Gaines encourages older swimmers to be patient with themselves and to celebrate their progress. “Don’t compare yourself to your younger self, or to other swimmers in the pool,” he advises. “Focus on your own goals and enjoy the process. Swimming should be a fun and rewarding experience, no matter your age or ability.” With his guidance, seasoned swimmers can safely and effectively enjoy the many benefits that swimming has to offer.
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