@rodkleiss I do water aerobics 7 times a week. Out of 40 participants there are usually about 10 men.

We use water weights. You chose the size you can handle. Bigger the harder to move IN THE WATER and you have to be careful as the water creates a real drag on the weight going through water so you can pull a muscle. Too light not enouch tension too much and can hurt yourself.

Our instructors on the aerobic parts work on getting your heart rate up. Most wear apple watches and check their heart rate. What I do is bring my speed up to the point I have to breathe hard. At this point I know I am in aerobic level.

On strength portion I have my own water weights that tire my muscle out before the exercise is over. How well does it work my muscles are sore the next day.

Water aerobics is how much you put into the exercise. Some of the exercises are very hard and I can tell you if you are not used to doing them you will have hard time doing them until you BUILD up your muscle strength. Do NOT judge water aerobics by what you see on T.V. with just arm waving. Not in our classes. I live in a 55+ community.

If you do not add some weight bearing exercises to water aerobics you can develop joint and spine problem so I add walking twice a week and I also bike 25 miles twice a week. By the way I do Sprint Triathlons usually 8 a year and have completed overr 50 of them since 2017. I think water aerobics helped me finish all and place many times with added stamina to my body. I am 76 years old.

Depends on what you. Are doing. Some exercises that involve muscle stretching are excellent in the water. Gradually strengthen the muscle is still beneficial...