Breaststroke and elementary backstroke are the easiest swimming strokes for beginners to learn. Both allow you to keep your face out of the water, making breathing natural and stress-free. Most people can learn basic breaststroke technique in just 2-4 weeks with regular practice.
Learning to swim opens doors to fitness, safety, and lifelong enjoyment in the water. But with four main competitive strokes plus several recreational styles, where should you start? This guide breaks down the easiest swimming strokes and helps you choose the perfect one for your comfort level and goals.
The 2 Easiest Swimming Strokes for Beginners
Breaststroke: The Beginner’s Best Friend
Breaststroke consistently ranks as the easiest stroke for new swimmers. You move both arms in a circular motion while performing a frog-like kick with your legs. After each stroke cycle, you glide forward through the water.
Why Breaststroke Wins for Beginners:
- Natural breathing rhythm – Your head lifts above water with each stroke, allowing unrestricted breathing
- Full visibility – You can see exactly where you’re going, eliminating navigation anxiety
- Intuitive coordination – Simultaneous arm and leg movements create a rhythmic pattern that feels natural
- Slower, controlled pace – Gives you time to think and make adjustments without feeling rushed
- Simple breathing – No complicated breath timing or coordination with arm rotations required
- Instant feedback – You can watch your progress and adjust technique in real-time
Learning Timeline: With consistent practice two to three times per week, most beginners achieve basic breaststroke proficiency within 2-4 weeks. Children often pick it up even faster.
Best for: Nervous swimmers, those learning water comfort, people who prefer keeping their face dry, and anyone wanting a calm introduction to swimming.
Elementary Backstroke: The Forgotten Gem
Elementary backstroke deserves more recognition as one of the easiest strokes to learn. You lie on your back and move your arms out and back like making a snow angel while performing a gentle frog kick. Your face stays completely above water throughout the entire stroke.
Why Elementary Backstroke Is Super Easy:
- Zero breathing complexity – Your face never enters the water, so you breathe normally and naturally
- Symmetrical movements – Arms and legs mirror each other, making coordination simple to remember
- Low energy requirements – Minimal effort needed, allowing longer swimming sessions without fatigue
- Most relaxing stroke – Many swimmers describe it as meditative and calming
- Joint-friendly – Puts minimal stress on knees, shoulders, and back
- Instant confidence builder – Success comes quickly, encouraging continued practice
Learning Timeline: Elementary backstroke is often the fastest stroke to learn, with some people grasping the basics in just a few days of practice.
Best for: Complete beginners, nervous swimmers, those with back or neck issues, anyone wanting the easiest possible entry into swimming, and recreational swimmers.
Quick Comparison: Easiest Swimming Strokes
| Stroke | Difficulty Level | Breathing Ease | Time to Learn | Best For |
|---|---|---|---|---|
| Elementary Backstroke | Very Easy | Easiest (face always up) | Days-2 weeks | Absolute beginners, nervous swimmers |
| Breaststroke | Very Easy | Easy (head lifts naturally) | 2-4 weeks | Beginners who want to see ahead |
| Freestyle | Moderate | Moderate (requires timing) | 4-6 weeks | Fitness-focused swimmers |
| Backstroke | Moderate | Easy (face up) | 3-5 weeks | Those comfortable on their back |
| Butterfly | Very Hard | Hard (precise timing) | Months-years | Advanced swimmers only |
Other Beginner-Friendly Swimming Strokes
Freestyle (Front Crawl): The Popular Choice
Freestyle involves alternating arm strokes combined with flutter kicks and side breathing. While not the absolute easiest, it remains the most popular stroke worldwide.
Key Characteristics:
- Breathing coordination – The main challenge is turning your head at the right moment
- High calorie burn – Approximately 300 calories per 30 minutes
- Most efficient for distance – Once mastered, covers water fastest with least effort
- Builds cardiovascular endurance – Excellent for overall fitness goals
- Universal appeal – Used by recreational swimmers and Olympic athletes alike
The challenge comes from coordinating your breathing with arm movements. You must turn your head to the side at precisely the right moment to inhale without disrupting your stroke. However, many instructors teach freestyle early because mastering it opens up efficient, fast swimming.
Timeline: Most beginners need 4-6 weeks of regular practice to feel comfortable with basic freestyle technique.
Backstroke: Breathing Without the View
Regular backstroke uses alternating arm movements and flutter kicks while you lie on your back. The breathing advantage is obvious since your face stays above water naturally.
Advantages and Challenges:
- ✓ Easy breathing – Face stays above water naturally
- ✓ Good for posture – Strengthens back muscles and promotes alignment
- ✓ Natural rhythm – Similar timing to freestyle once you adjust
- ✗ Can’t see ahead – Main challenge for beginners
- ✗ Disorienting initially – Need to count strokes or develop spatial awareness
- ✗ Requires body rotation – Rolling motion feels awkward at first
You’ll need to count your strokes to avoid bumping into the pool wall or develop a feel for when turns are coming. Body rotation plays a crucial role in efficient backstroke. As each arm enters the water, your body rolls slightly to that side.
Timeline: Expect 3-5 weeks to develop comfortable backstroke technique, assuming you’re already comfortable floating on your back.
Which Stroke Should YOU Learn First?
The best starting stroke depends on your individual comfort level and goals. Use this decision framework to choose:
1. If you’re nervous about water or putting your face in:
Start with elementary backstroke. Your face never enters the water, and breathing remains completely natural. This builds water confidence before progressing to more challenging strokes.
2. If you want to see where you’re going:
Choose breaststroke. You lift your head with each stroke cycle, maintaining visual awareness of your surroundings while learning proper technique.
3. If fitness is your primary goal:
Consider starting with freestyle despite the moderate difficulty. The higher calorie burn (300 vs 200 per 30 minutes) and efficiency make it worth the extra effort to master breathing coordination.
4. If you’re comfortable floating on your back:
Try regular backstroke. You already have the foundational skill, and the breathing comes naturally without technique complexity.
5. If you have joint issues or need low-impact exercise:
Elementary backstroke or breaststroke both offer gentle movements that minimize stress on knees, shoulders, and back.
Tips for Learning Your First Swimming Stroke
1. Start in Shallow Water
Begin where you can touch the bottom comfortably. This eliminates fear and allows you to focus entirely on technique rather than survival.
2. Use Swimming Aids Strategically
- Kickboards – Help isolate leg movements so you can practice kicks without worrying about arm coordination
- Pull buoys – Support your legs while you focus on arm technique
- Floaties or noodles – Provide extra buoyancy for complete beginners
These tools accelerate learning by breaking complex movements into manageable pieces.
3. Practice One Element at a Time
Don’t try to perfect everything simultaneously. Spend one session on leg kicks, another on arm movements, then gradually combine them. This methodical approach prevents overwhelm.
4. Consider Professional Lessons
Even adults benefit enormously from qualified instruction. A good teacher spots mistakes you can’t see yourself and provides immediate corrections. Many swimmers waste months practicing poor technique that must be unlearned later.
5. Embrace the Learning Curve
Everyone looks awkward when learning something new. Accept that you won’t look graceful immediately. Progress comes from consistent practice, not perfection.
6. Practice Breathing Patterns on Deck
Stand at pool’s edge and practice breathing rhythms before swimming. This removes one variable when you’re actually in the water moving.
7. Set Realistic Expectations
You won’t master a stroke in one session or even one week. Genuine proficiency requires 4-8 weeks of regular practice for most beginners. Be patient with yourself and celebrate small victories along the way.
Common Mistakes Beginners Make
1. Rushing the Learning Process
Many beginners try advancing too quickly before mastering fundamentals. Solid basics create efficient technique. Spend adequate time on each component before combining movements.
2. Holding Your Breath
New swimmers often hold their breath instead of exhaling continuously underwater. This creates tension and limits swimming duration.
Solution: Practice rhythmic breathing: exhale underwater, inhale when your face is up.
3. Overthinking Every Movement
Analysis paralysis stops many beginners. Once you understand the basics, trust your body to find its rhythm. Overthinking creates stiff, inefficient movements.
4. Neglecting Floating Skills
Learning to float comfortably on your front and back provides the foundation for all strokes. Master floating first, then add propulsion movements.
5. Comparing Yourself to Others
Every person learns at their own pace based on comfort level, body type, and previous experience. Focus on your personal progress rather than comparing yourself to other swimmers in the pool.
Frequently Asked Questions
How long does it take to learn the easiest swimming stroke? Elementary backstroke can be learned in days to two weeks. Breaststroke typically takes 2-4 weeks of regular practice. Your timeline depends on practice frequency and individual comfort level.
Can I teach myself to swim or do I need lessons? While self-teaching is possible, professional instruction significantly accelerates learning and ensures proper technique. Even one or two lessons with a qualified instructor can prevent months of practicing incorrect movements.
What if I’m genuinely scared of water? Start with water acclimation exercises in very shallow water. Many swim schools offer specialized programs for anxious adults. Elementary backstroke works particularly well for nervous swimmers since your face never goes underwater.
Should adults take swimming lessons? Absolutely. Adult swim lessons are increasingly common and highly effective. Instructors understand adult learning styles differ from children’s and adjust teaching methods accordingly. You’re never too old to learn this valuable skill.
Is breaststroke really easier than freestyle? For beginners, yes. Breaststroke allows natural breathing without complex timing coordination. However, once you master freestyle breathing, many swimmers find freestyle feels more efficient and natural for distance swimming.
Can I swim for fitness using only breaststroke? Definitely. While breaststroke burns fewer calories than freestyle (approximately 200 versus 300 per 30 minutes), it still provides excellent cardiovascular exercise and full-body conditioning.
What about sidestroke? Sidestroke isn’t typically taught as a first stroke, but it’s useful for water safety and lifeguarding. Learn it after mastering one or two primary strokes.
Do I need special equipment to learn? Comfortable swim goggles help you see underwater. A kickboard assists with isolating leg movements. However, you can begin learning without any special equipment beyond a swimsuit.
Conclusion
Breaststroke and elementary backstroke offer the easiest entry points into swimming. Both eliminate breathing complexity while teaching you fundamental water skills. Elementary backstroke provides the absolute easiest start with your face permanently above water. Breaststroke adds the advantage of seeing where you’re going while maintaining simple breathing.
Don’t let fear or uncertainty keep you from enjoying the water. Thousands of adults learn to swim successfully every year. Start in shallow water, practice consistently, and consider professional instruction to accelerate your progress.
Swimming rewards patience and persistence. Your first stroke might feel awkward initially, but with regular practice, movements become smooth and natural. Soon you’ll wonder why you waited so long to learn this life-enriching skill.
Key Takeaways:
- Breaststroke and elementary backstroke are the two easiest swimming strokes for beginners
- Elementary backstroke requires the least skill since your face never enters water
- Most beginners can learn basic breaststroke in just 2-4 weeks with regular practice
- Choose your starting stroke based on comfort level rather than what others recommend
- Professional lessons dramatically accelerate learning and prevent bad habits
- All swimmers start as beginners—consistent practice leads to confident swimming
- Master one stroke before attempting others for the best long-term results
