Surfing Fitness and Training Tips

Hello fellow shredders! It’s time to talk about the secret sauce of every surfer’s progress, surfing fitness and training! What better way to take your wave riding to the next level than by keeping your body fit and ready for whatever the ocean throws at you? Trust us, it’s not only about getting a six-pack or bulging biceps (although those are nice to have too!), but it’s also about improving flexibility, stamina, and balance – all of which are essential to

Surfing Fitness and Training Tips

When it comes to surfing, being fit and prepared isn’t just a recommendation, it’s a prerequisite. The better shape you’re in, the easier it’ll be to paddle fast, pop up on the board quickly, and keep your balance while cruising down the face of a wave. But don’t worry, you don’t have to be a fitness junkie to make significant improvements in your performance. Just a few well-placed exercises at home or the gym, some healthy eating habits, and practicing good posture or balance techniques can give you the results you’re looking for. In this post, we’ll share some of our tried and tested surfing fitness and training tips that will help you get the most out of your surfing sessions.

Surfing Fitness and Training Tips: Training Tips

Surfing requires a combination of strength, endurance, balance, and flexibility, so it is essential to focus on exercises that work these areas. Here are some training tips to help you improve your surfing fitness:

Cardiovascular Fitness

Surfing requires a lot of paddling, which means you need to build up a solid cardiovascular base. One of the best ways to improve your cardio fitness is by running or cycling. Both these activities get your heart rate up and improve lung capacity. Additionally, swimming is another highly beneficial cardio activity that mimics some of the movement patterns you would use when surfing in the water.

Strength Training

Surfing requires a lot of upper body strength for paddling and popping up, as well as lower body strength for stability when riding the wave. Exercises such as push-ups, pull-ups, squats, lunges, and deadlifts are great for building strength. Resistance bands can also be used to work on specific muscle groups, and they’re highly portable, convenient, and affordable too!

Balance Training

Balance is critical for surfing, and some specific balance exercises can help improve your performance in the water. Yoga, Pilates, and balance boards are all excellent options. Yoga and Pilates not only work on balance but also flexibility, strength, mobility, and breathing, making it an excellent all-around exercise for surfers. Balance boards, on the other hand, are specially designed to simulate the motion of surfing and are great for improving core and lower body stability.

Surfing Fitness and Training Tips: Nutrition

Getting the right nutrition is vital if you want to perform at your best in the water. Here are some tips:

Stay Hydrated

Drink plenty of water to stay hydrated. Staying hydrated will help you to maintain your energy levels and mental focus in the water. Additionally, water helps to flush out toxins, which will aid in recovery after a long session.

Eat a Balanced Diet

Eating a balanced diet is essential for optimal health and performance. Aim for a diet that includes carbohydrates, protein, and healthy fats. Carbohydrates are the body’s primary fuel source, so they’re important for energy. Protein is essential for muscle repair and growth, and healthy fats (such as avocados, nuts, and olive oil) help to keep your body functioning correctly.

Choose Whole Foods

Whole foods, such as fruits, vegetables, whole grains, and lean protein, are nutrient-dense and provide you with energy and the essential vitamins and minerals needed for optimum health. Additionally, whole foods digest more slowly than processed foods, meaning your energy levels will remain stable for more time, especially during long surfing sessions in the water.

Surfing Fitness and Training Tips: Surfing Tips

While training and nutrition are important, it’s essential not to forget that surfing is a sport that requires a lot of skill and practice. Here are some tips to help improve your technique:

Watch and Learn

One of the best ways to improve your surfing technique is to watch other surfers who have mastered the art. Check out surf videos on Youtube, or find a mentor at your local surf spot who can give you some tips.

Surf Regularly

The more time you spend in the water, the more your surfing will improve. Get out there as much as possible, even on days when the waves aren’t perfect. In time, you’ll learn to read the water and be better prepared for whatever the ocean throws at you.

Consider Buying Used Surfboards For Sale

If you’re on a tight budget, it’s worth considering buying a used surfboard. There are plenty of used surfboards for sale on sites like Craigslist, eBay, or Facebook Marketplace. Just make sure to inspect the board carefully before purchasing and only buy from reputable sellers.


Surfing fitness and training are a crucial part of improving your surfing technique and overall enjoyment of the sport. Whether you’re a beginner or an advanced surfer, there’s always something you can do to improve your fitness levels, diet, and technique. Follow the tips above, and you’ll be sure to notice significant improvements in no time.

Surfing Fitness and Training Tips: Mental Preparation

Surfing can be mentally challenging, especially when you’re learning or surfing new spots with bigger waves. Here are some tips to help with mental preparation:


Meditation or mindfulness can help calm your mind and improve focus. Try mindfulness practices like deep breathing or visualization exercises to help prepare for your surfing session.

Positive visualization

Many professional surfers use positive visualizations to help them perform better in competitions. Try visualizing yourself executing perfect turns, riding long waves, or generally having a great time in the water. Before you know it, you will start to feel more confident and focused.

Surf with friends or join a class

Surfing with friends or joining a surf class can boost confidence while also improving your skill levels. It can be helpful to share the challenges of surfing with others, get support when encountering rough days, and push each other to improve while sharing your passion for the sport.

Clothing and Gear

Having the right clothing and gear is essential for staying comfortable and safe while surfing:

Wetsuits and rashguards

Wetsuits and rashguards provide insulation and protect against skin irritation caused by wax, saltwater, and UV rays. Choose a wetsuit with the thickness to match the water’s current temperature, and wear a rashguard underneath for additional protection and comfort.


Sunscreen is an essential item for surfers. Choose a waterproof sunscreen with an SPF of at least 30, and apply it liberally before heading into the water. Be sure to reapply throughout the day and pay attention to sensitive areas, including the face, neck, and hands.

Surfboards and leashes

Surfboards and leashes come in a variety of styles and sizes, so it’s essential to select the right one based on your skill level and surfing goals. Leashes keep the board attached to your ankle and prevent it from getting lost or injuring others in the water, so it’s essential to invest in a high-quality leash that will not snap or break during a session.


Surfing is a sport that requires dedication, focus, and a lot of practice, but it’s also incredibly rewarding. By focusing on training and fitness, staying mentally prepared, wearing appropriate clothing and gear, and following our tips, you’ll be well on your way to becoming a better surfer. Remember to have fun and be safe, and we’ll see you out there on the waves!

Frequently Asked Questions: Surfing Fitness and Training Tips

Here are some frequently asked questions about surfing fitness and training that we hear often:

How can I improve my paddle strength?

One of the best ways to improve your paddle strength is by doing plenty of paddling practice activities like swimming, kayaking, or even just practicing paddling on land using a pull-up bar. Additionally, doing regular strength training and yoga can help strengthen your shoulder, chest, and back muscles, which are all important for paddling.

What should I eat before a surfing session?

Before a surfing session, it’s a good idea to eat a meal full of carbohydrates, protein, and healthy fats that provide you with energy to burn. Some examples include oatmeal with fruit, eggs and avocado on toast, or a smoothie with almond milk, berries, and protein powder. Don’t forget to hydrate and avoid overly heavy, fatty or spicy foods that could upset your stomach.

How often should I do surf-specific training?

You should do surf-specific training several times per week, alternating types of activities to build on a combination of strength, endurance, balance, and flexibility. Find exercises that work for you and challenge your body while keeping it fun and engaging.

What are the most beginner-friendly surf spots?

Beginner-friendly surf spots are generally characterized by small and consistent waves, a sandy bottom with no rocky reefs or cliff, and surf schools or friendly surf communities with experienced surfers willing to help. Some examples of beginner-friendly surf spots are La Jolla Shores (California), Waikiki Beach (Hawaii), Tamarindo Beach (Costa Rica), and Cascais Beach (Portugal).

What’s the difference between a longboard and a shortboard?

A longboard is a type of surfboard that’s larger and wider, making it easier for beginners to ride on smaller and mellower waves. Shortboards, on the other hand, are smaller and thinner, designed for more experienced surfers looking for more speed, maneuvering, and performance on larger, more challenging waves.

What are some warm-up exercises I can do before a surf session?

Dynamic stretching, shoulder rotations, squat jumps, and jogging are all great warm-up exercises that can help prepare your body for a surfing session. Keep it light and energizing to avoid exhausting yourself before you even hit the water.

Does swimming help improve surfing performance?

Absolutely! Swimming is an excellent workout for the entire body with plenty of cardio, strength, and endurance benefits. Swimming can help build up essential muscles for paddling, improve lung capacity, and overall stamina, helping you stay more relaxed and focused when riding waves.

What’s the difference between a regular leash and a coiled leash?

A regular leash is a straight cord or string that attaches your surfboard to your ankle, while a coiled leash is a cord designed to coil-up when not in use, and then stretch out when you fall off your board. A coiled leash provides some advantageous benefits like reduced drag in the water and prevents tangling, but