Between senior citizens doing the sidestroke, ladies aquacizing in skirted swimsuits, and toddlers bobbing in water wings, the pool might not seem like the must-hit exercise spot for fitness-minded men.

But a smart water workout—not simply slogging through laps—holds the key to sculpting your best body ever.

Water is about 800 times denser than air, so it provides about 12 times more resistance, fitness, that means the moves you do in the pool can work your entire body, particularly your arms, legs, shoulders, and core.

By performing a mix of cardio and strength moves in the water, you burn calories while building lean muscle, which accelerates your metabolism.

An added bonus is you get the same endorphin rush as you do running or spinning.

There’s one thing, however, that a pool-based workout will not give you: muscle soreness and injury.

Exercising in the pool is a great complement to conventional dry-land exercises like running because there’s virtually no impact on your joints and it can help ease the tension we all get from hunching over a desk all day.

The benefits of water workouts for gaining flexibility, balance, and muscle symmetry cannot be overestimated.

People are tired of the same old gym workouts and are finding that getting in the water can re-energize you and bring back that passion to train again.

I like using the pool as a new challenge for a gym rat and have been seeing injured athletes return to competition more balanced and less prone to injury.

Weights not only help in the pool, but if you are focused on making changes to your body, this can not only help but better assist you in other areas of health, which can only help the older athlete’s and possibly the younger ones as well.

For info on what you should or should not do, contact your own physician to get your personal info.