Skip to content
Aquatic fat loss, science-built

Lose 10–35 lbs of fat in the pool — without the joint pain.

A joint-safe swimming method that’s helped 124,000+ adults shed body fat without crash diets or high-impact workouts.

No spam. No credit card. Unsubscribe anytime.

  • 124,000+ members across 47 countries
  • 4.91 / 5 8,640 verified Trustpilot reviews
  • 94% program completion rate
A woman in her 50s swimming freestyle in a calm indoor lap pool, mid-stroke.
A smarter way to burn fat

The pool works where the gym breaks down.

If running, weights, or group classes have stalled your results — or hurt your knees, hips, or back — the problem isn’t effort. It’s the medium. Here’s how swimming compares to what you’ve already tried.

The gym routine

High-impact, hard to sustain, hard on a 40+ body.

  • − Repetitive impact loads knees, hips and the lower back.
  • − Steady-state cardio caps fat burn at roughly 350 calories per 45 minutes.
  • − Most apps see only an 18% completion rate by week 6.
  • − Plateau-driven boredom leads to skipped weeks and re-starting over.

The SwimLean pool method

Joint-safe, higher-calorie, built to stick.

  • ✓ Buoyancy removes impact stress on every joint.
  • ✓ Burns 450–700 calories in a 45-minute coached session.
  • ✓ 94% program completion — over 5× the app-industry average.
  • ✓ Members lose an average of 11.4 lbs in the first 6 weeks.

Co-developed by Dr. Helena Marsh, PhD (Exercise Physiology, University of Birmingham), and Kate Voss, former national-team swimmer.

The SwimLean Method

Four steps. Built on 11 years of exercise-physiology research.

This isn’t a playlist of swim drills. It’s a coached protocol tested by 124,000+ members — designed to take you from first laps to confident, sustained fat loss.

  1. 01

    Assess

    We start with a 10-minute self-assessment of your stroke, breathing and current conditioning, then baseline your weight and resting heart rate so every session is measured against your starting point.

    Week 1
  2. 02

    Drill

    Short, focused drills retrain your freestyle so each lap uses more muscle and less wasted effort. Most members report feeling stronger within 4 sessions — without swimming harder.

    Weeks 2–4
  3. 03

    Flow

    Drills chain into continuous, low-impact flow sets that keep your heart rate in the optimal fat-burning zone for the full 45 minutes — the key to the 450–700 calorie burn.

    Weeks 5–10
  4. 04

    Sustain

    By week 12 you have a repeatable weekly template, a checkpoint schedule, and a clear path from the first 5 lbs to the long-term weight you want to keep off.

    Weeks 11–12+
Verified by quarterly member check-ins

The numbers behind the method.

11.4lbs

average fat loss in the first 6 weeks (n = 14,820 verified check-ins)

94%

program completion rate on the 12-week coaching track

124,000+

members coached across 47 countries since 2014

4.91/5

across 8,640 verified Trustpilot reviews on the free starter plan

Featured in The New York Times “Well”, BBC Morning Live and Dr. Oz. Ranked #1 Aquatic Weight Loss Program by Shape (2022, 2023, 2024) and “Best Low-Impact Fat Loss Program” by Men’s Health (2023).

The people behind the protocol

Coached by swimmers. Built by physiologists.

SwimLean is led by a former national-team swimmer and an exercise physiologist with a PhD — supported by 9 certified swim coaches and 2 registered dietitians.

Portrait of Kate Voss, SwimLean co-founder, standing poolside.

Kate Voss

Co-Founder & Head Coach

Former national-team swimmer with 22 years of competitive experience. Kate founded SwimLean in 2014 after watching family members abandon running and weights for the pool — and lose more weight than they had in a decade.

Portrait of Dr. Helena Marsh, exercise physiologist and SwimLean co-developer.

Dr. Helena Marsh, PhD

Co-Developer & Research Lead

PhD in Exercise Physiology, University of Birmingham. Helena’s 11 years of research into aquatic fat metabolism underpin every SwimLean protocol, and her work is referenced in 14 peer-reviewed papers.

Portrait of Marco DiLuca, lead SwimLean in-pool coach.

Marco DiLuca

Lead In-Pool Coach

ACE- and NASM-certified swim coach with 15 years of adult-learner experience. Marco leads our 380+ partner-pool in-water technique checks across the US, UK, Canada and Australia.

Your first 5 lbs

Start with the free 14-day plan. Lose your first 5 lbs in the pool.

A joint-safe, structured swim plan delivered to your inbox. No crash diet. No gym. Just the pool, a clear weekly template, and the same method 124,000+ members have used to lose 10–35 lbs and keep it off.

Free plan · No credit card · Cancel anytime

  • Built on exercise-physiology research, tested since 2014.
  • Joint-safe — no running, no jumping, no impact stress.
  • Upgrade to the $27 starter or $197 12-week coaching only if it works for you.