Weeks of progressive aquatic resistance training resulted in significant improvement in muscle torque of the knee extensors and flexors accompanied with proportional improvement in neural activation and with significant increase in the muscle mass of the trained muscles. It has been noted that Aquatic training could be recommended for neuromuscular conditioning in healthy persons.

Water workouts provide resistance in any direction. Because athletes strengthen their muscles in exactly the motions they'll need in their sports. The effects of aquatic training are being rediscovered every day. In a recent study performed by the Ohio State University of Columbus, Ohio, experts tested the effects of land vs. aquatic plyometrics on power, torque, velocity, and muscle soreness. Experts found that Muscle soreness was significantly greater in the land compared to the aquatic plyometric training group at baseline and each time training intensity was increased. They said that Aquatic plyometrics provided the same performance enhancement benefits as land plyometrics with significantly less muscle soreness.

Recuperation  - Many even use aqua aerobics to help recuperate stressed or torn muscles such as the hamstring. But the benefits go far beyond rehabilitation, because “the resistance makes working out in water harder than working out on land, Sanders said”. For instance, a 130-pound person running an 11-minute mile pace would burn 8 calories per minute on land but up to 15 calories in deep water.