How To Choose Swimming Goggles
Goggles cause more frustration than any other piece of swim kit. Leaks, fogging, red rings round the eyes: almost all of it comes down to choosing the wrong pair for your face. This guide sits within our guide to choosing swimwear and explains how to pick goggles that fit, see clearly and last.
How should swimming goggles fit?
Goggles should seal around your eye sockets through suction, not strap tension. The strap's job is to hold them in place, not to force a seal. If you have to crank the strap tight to stop leaks, the goggles don't fit your face.
Face shape matters. Narrower faces often suit female-fit goggles, which have smaller frames and a narrower nose bridge. Deeper-set eyes may suit larger gaskets, while low-profile racing goggles suit faces that fit neatly into a small socket seal.
The mistake: Tightening the strap harder and harder to stop a pair of goggles leaking.
What happens: The seal distorts, so the leak often gets worse. You also get headaches, deep red rings and goggles that dig in on every length.
How to avoid it: Do the press test: push the goggles gently onto your eyes without the strap. If they hold for a couple of seconds, they fit. If they fall off, try a different shape or a female-fit pair.
Which lens colour should you choose?
Which Lens for Which Swim?
| Lens | Best for | Why |
|---|---|---|
| Clear | Indoor pools, dull days | Maximum light, nothing to adjust to. |
| Blue or light tint | Bright indoor pools, mixed conditions | Cuts glare without darkening too much. |
| Smoke or grey | Outdoor swimming in sun | Reduces brightness evenly. |
| Mirrored | Bright outdoor swims, racing | Reflects glare, hides the eyes. |
| Amber or yellow | Low light, grey open water | Boosts contrast in dull light. |
What types of goggles are there?
Training goggles have softer seals and more comfort for long sessions; they're the right choice for most lane and club swimmers. Our training goggles are built for everyday use. Racing goggles sit lower and tighter for less drag and stay put on dives, at the cost of some comfort. Our racing goggles are designed for competition.
Mask-style and open water goggles give a wider field of view and suit beginners who dislike tight seals, as well as outdoor swimmers who need to sight buoys. Prescription goggles have corrective lenses; see our guide to prescription swimming goggles.
IF YOU ARE A...
IF YOU ARE A...Fitness swimmer
Fitness swimmerTraining goggles with soft seals and an anti-fog coating. Comfort beats everything for long sessions.
Club swimmer
Club swimmerA comfortable training pair for sessions, plus a racing pair for galas.
Beginner or returner
Beginner or returnerMask-style goggles with a wide view and gentle seal. Easier to get used to.
Which goggle features actually matter?
- Anti-fog coating: keeps lenses clear. It wears off over time, faster if you wipe the inside of the lenses.
- UV protection: important for outdoor swimming.
- Split or adjustable straps: split straps grip the back of the head more securely.
- Interchangeable nose bridges: let you fine-tune the fit, common on racing goggles.
Fogging is the most common complaint we hear. Our guide on how to stop swimming goggles fogging explains how to keep lenses clear for longer.
Why do goggles leak?
Usually because the gaskets don't match your eye sockets, the strap is in the wrong place or the nose bridge is the wrong size. Sitting the strap slightly higher on the back of the head often fixes a leak straight away. Our post why do my goggles leak? goes through each cause and fix.
If a pair still won't seal after you've tried those fixes, it's the wrong shape for your face, and no amount of strap adjustment will change that. Our swimwear experts help swimmers match goggles to faces every day, so ask if you're stuck.
Do you need different goggles for open water?
It helps. Open water goggles usually have wider lenses for sighting and tints for outdoor light. If you swim both indoors and outdoors, a clear or light pair for the pool and a tinted pair for outside covers almost everything. Our open water swimming guides cover the rest of your outdoor kit.
Why Buy Goggles From Allens Swimwear
We've matched goggles to swimmers' faces for 50 years, from first lessons to Olympic finals.
Written by a swimwear specialist at Allens Swimwear, 50 years of expert fitting. Updated 5 October 2026.
Frequently Asked Questions
How do I know if goggles fit properly?
Press them onto your eyes without the strap. If they stay on for a couple of seconds through suction, the seal fits your face. The strap should then hold them in place without needing to be tight.
What are the best goggles for beginners?
Comfortable training goggles with soft seals, or mask-style goggles with a wide view. They're gentler on the face and easier to get used to than low-profile racing goggles.
Should swimming goggles be tight?
No. They should seal through suction, with the strap snug enough to hold them in place. Over-tightening distorts the seal, causes leaks and leaves marks.
What colour goggle lens is best for indoor swimming?
Clear or light blue lenses suit most indoor pools. Mirrored and dark lenses are better outdoors, where glare is stronger.
How often should you replace swimming goggles?
Replace them when the seals harden or split, the anti-fog coating stops working or the lenses are scratched. Rinsing them after every swim and storing them in a case helps them last.