How puberty affects swimmers - especially girls
Why times might slow down before they speed up and why support matters most during this phase.
Puberty is a big deal emotionally, physically, and socially. And for swimmers, it can have a noticeable effect on performance, particularly for girls.
Understanding how puberty affects young athletes helps us coach better, support families more effectively, and keep swimmers in the sport for longer. Let’s talk about what really happens during this stage and why it’s nothing to panic about.
The body changes and so does buoyancy, strength and timing
For girls, puberty often brings a shift in body composition, including increased body fat and a redistribution of weight.
This can:
- Affect body position in the water
- Temporarily slow stroke rate and streamline
- Make swimmers feel "off" or awkward in the pool
It’s not a lack of effort; it’s just their body adapting to its new normal. These changes are natural, healthy and completely expected.
Performance might dip, but it’s temporary
Many girls experience a plateau or even a slowdown in their times during early or mid-puberty. This is one of the most common reasons girls start to feel discouraged, especially if they were strong performers pre-puberty.
But here’s the good news: Once their bodies settle and they regain strength and coordination, many swimmers come back stronger than ever. The key is helping them stay confident and consistent through the tough patch.
Periods and training; let’s talk about it
Menstruation affects each swimmer differently. Some girls may feel fine; others experience:
- Cramps and fatigue
- Low energy and emotional sensitivity
- A general feeling of being “off” in the water
At TC, we believe in normalising the conversation around periods. When swimmers feel comfortable letting their coach know where they’re at, we can adjust training loads or expectations accordingly. This isn’t about weakness, it’s about training smart and with empathy.
Communication is key, and we’re listening
Girls going through puberty may not always know how to talk about what’s going on. That’s why we make a conscious effort to create a safe, non-judgemental environment at TC.
We also encourage parents to keep communication open at home. Ask your swimmer how they’re feeling, physically and emotionally, and let them know it’s okay to speak up.
Puberty affects boys too
While this article focuses on girls, it’s worth noting that boys also experience major changes during puberty including muscle growth, voice changes, and shifts in coordination.
Some boys improve rapidly during this time, while others need time to adjust to their “new” bodies, just like the girls. It’s different for every swimmer and that’s why a personalised coaching approach matters.
Conclusion
At TC Aquatics, we don’t just coach swimmers; we coach humans going through big life changes. We understand the effects of puberty, especially on girls, and we adapt training and support to meet swimmers where they’re at. .
Our message to every swimmer going through this stage? You are strong, capable, and still becoming. Your story is just getting started.
"Puberty may slow swimmers down for a while but, with support, patience and good coaching, it often sets the stage for their biggest breakthroughs."