Nervous that your learn-to-surf experience will be cut short due to your fitness level?
Worried that it’ll take months of training at the gym before you can even think about trying to catch a wave? Wondering whether surfing is even a suitable activity for you, given your current level of fitness?
Don’t stress!
While learning to surf was once reserved for the super athletic, times have changed.
Here’s everything you need to know about surf fitness, surf training and whether you need to be in peak physical condition before hitting the waves.
The physical demands of surfing
Living the surfing life is a rewarding and exhilarating experience, but it’s also physically demanding.
Paddling, popping up and riding waves all require strength, balance and endurance. That said, you shouldn’t let the fact you can’t do push ups, chin ups or run long distances hold you back from learning to surf.
Your level of fitness plays a role, but it’s not the only factor. Here are a few things to consider:
- Age: Age is just a number, but it can play a part in your fitness level. Younger individuals may have an easier time picking up surfing due to their higher energy levels and quicker recovery times. However, older surfers can still excel with proper training and technique. Are you too old to learn surfing?
- Body type: While having a lean, toned physique may seem like the ideal body type for surfing, it’s not necessarily a requirement. Surfers come in all shapes and sizes, and each body type has its own advantages in the water. There are also plenty of boards out there to suit any and all body types
- Injuries/limitations: If you have any previous injuries or physical limitations, it’s important to take them into consideration before hitting the waves. Certain movements and techniques in surfing can put strain on different parts of your body, so be mindful of any areas that may need extra care
Common myths about surfing and fitness
After surfing for years and running a surf and yoga retreat for more than half a decade, we’ve heard it all when it comes to surfing and fitness. Here are some common misconceptions people have about the physical demands of surfing.
Myth #1: You need to be super fit
As mentioned before, while being in good physical shape can certainly help with your surfing, it’s not a requirement.
With proper technique and training, individuals of different fitness levels can still learn how to surf.
Myth #2: Surfing is only for young people
While it’s true that younger individuals may find it easier to pick up surfing due to their energy levels and recovery times, there are plenty of surfers who started later in life and excel at the sport.
Myth #3: Catching waves is the hardest part of surfing
Many beginner surfers assume that the hardest part of surfing is catching a wave, when in fact, it’s just the beginning.
Paddling out to the lineup, timing and positioning yourself for waves, and having the strength and balance to pop up and ride them are all essential aspects of surfing that require physical fitness.
Myth #4: There’s no such thing as surf fitness training
Did you know that surf training workouts exist? Personally, we’re big fans of the girls at The Salty Club.
They offer quality surf training in the form of monthly memberships. There are mobility drills, balance training, full body endurance workouts and more.
→ Learn more about The Salty Club today
Myth #5: Your surfing performance is linked to your enjoyment in the water
One of the biggest misconceptions about surfing and fitness is that your enjoyment in the water is directly linked to your surfing performance.
This couldn’t be further from the truth. As long as you’re having fun and staying safe, your surfing experience will be a positive one.
→ Check out our surf safety tips for beginners
Myth #6: You need big upper body muscles to become a surfer
There’s no doubt that upper body strength helps in surfing, but it’s not the only important muscle group.
Your core and leg muscles play a huge role in balance and control while riding waves. Don’t underestimate the importance of overall body strength for surfing.
Myth #7: Better surfing is only possible with a gym membership
Speaking of muscles, we’ve heard many times before that the only way to improve your surfing is by hitting the gym and bulking up.
While lifting weights can certainly be helpful for building strength, there are plenty of at-home body exercises and surf-specific balance workouts that can also improve your surfing ability.
Myth #8: You can’t train for better surfing
False!
There are many ways to train for surfing, whether it’s through traditional surf workouts, balance board/Indo board training, lung capacity exercises or even yoga. The key is finding what works for you and incorporating it into your routine.
How to get fit for surfing
Now that we’ve established that anyone can learn to surf regardless of their fitness level, you’re probably wondering how to get fit for surfing. Here are some tips.
Swimming laps at your local pool
While you won’t need to do a lot of freestyle strokes when you’re surfing, swimming laps can help.
You’ll improve your overall cardiovascular endurance and build strength in your arms and core. You’ll also need to be a proficient swimmer for safety purposes when surfing.
Sign up for surf training workouts
As we said before, surf training workouts are ideal for your first surf trip.
Not only will you learn the basics of surfing, but you’ll also build up your strength and endurance. Check out our own home exercises for surfing.
Create your own surf fitness program
There’s a wealth of information online about surf fitness exercises and programs.
You can also create your own tailored program by incorporating elements of strength training, balance work and cardio exercise.
Practice Indo board exercises
The Indo or wobble board is the original surf training tool.
It’s a balance board that simulates the movement of a surfboard on water, helping build balance and coordination. Indo boards are relatively cheap and easy to store.
If you’re worried about falling off, consider investing in a balance board to practice at home.
Start a mobility routine for injury prevention
Mobility routines such as CARS (controlled articular rotations) are possibly even superior to traditional stretching.
Not only do they help prevent injury, but they also improve functional movement and joint range of motion. Check out some surf-specific mobility exercises that’ll help make your first surf session easier.
Implement an apnea training program
Apnea (breathhold) training helps improve your lung capacity and control in the water.
As a beginner, you needn’t worry too much about this, but as you progress in surfing and start tackling bigger waves, it’s a good idea to have some apnea training under your belt.
At the very least you’ll feel more confident in the water knowing you can hold your breath for longer periods of time.
Run or bike for endurance
Endurance is an essential aspect of surfing, especially for paddling out to the lineup and catching waves.
Incorporate running or biking into your workouts to build up your endurance. Everything from walking down the beach with your surfboard to getting through a full day of surfing will feel easier with better endurance.
Try yoga or pilates for strength and balance
Yoga and pilates exercises can help build strength, balance and flexibility – all of which are crucial for surfing.
All these exercises work the entire body and help to develop a strong core. Your surfing technique will benefit greatly from incorporating a low-impact yoga or pilates session into your routine.
FAQ fitness and surfing
Do you need to be fit to learn surfing?
Not really! While having a general level of athletic ability helps, anyone can learn to surf regardless of their fitness level. Just make sure not to overexert yourself and take breaks when needed.
Are there specific surf exercises that make learning to surf easier?
Everything from training your joint stabilizing muscles, chin ups, push ups, Bulgarian split squats and single leg exercises can help.
The most important thing is to have a well-rounded fitness routine that incorporates both strength and endurance training without being too intense. The last thing you want is to risk injury before your first surf trip.
What level of swimming is needed to surf safely?
Everyone should be a confident swimmer before attempting to learn how to surf.
You should be able to comfortably tread water and swim at least 100 meters continuously without stopping.
Can you learn surfing in just one week?
While you can’t learn the entire sport in one week, you can definitely make significant progress and have a lot of fun in the process.
Many guests pop up after only a few waves, but everyone with the right mindset and instruction can get their first ride in just a few sessions.
Is there a difference between general fitness and surf fitness?
Yes! Most surfers focus on building strength and endurance for activities specific to surfing, such as paddling, popping up and balancing on a board.
While general fitness is essential, surf fitness focuses on training the muscle groups used primarily in surfing.
Final thoughts
Everyone who wants to learn to surf should have a rudimental level of fitness, but if you haven’t run 5 kilometres, lifted heavy weights or swam 50 laps lately, don’t fret.
We have surfboards and surf coaches for all fitness levels. We guarantee to get you up and riding during your stay at Xanadu regardless of your current fitness level.
So, don’t let your fear of not being fit enough hold you back from trying surfing. We’ve got you!
