Surf Fitness Training Plan: 5 Workouts to Boost Paddle Power

Many surfers, especially beginners, skip the upper body workout, thinking they just need “leg day,” but end up regretting it. Why? Almost 50% of a surf session is paddling either to get into position or catch a wave, which demands upper-body endurance, paddle strength, and shoulder stability. A traditional gym workout plan may build muscle, often lacks surf-specific functionality.

A surf workout is designed to mimic surf movements, bridging gaps when you’re not in the water, whether you’re a beginner or surfing off-season. In this blog, we uncover 5 surf workouts that boost paddle power and how to structure your entire training plan. 

Key Muscles Used in Surfing and Paddling

Paddling isn’t just about your arms; it requires full upper-body effort. Your lats (middle to lower back) power your strokes. Deltoids (shoulder muscles), trapezius (upper back muscles), lower back, and core are equally accountable. 

A surf workout also incorporates a lower body workout, as hip mobility and leg drive are essential for achieving strong pop-ups and maintaining proper paddling posture. Traditional gym workouts isolate muscles like biceps and curls, but a true surf workout can actually build real-world strength for surfing.

The 5 Essential Surf Workouts to Improve Paddle Strength

Here’s a surf fitness plan with 5 workouts designed to boost paddle strength and overall surf conditioning.

Surf Paddle Rows (Resistance Band or Cable)

As lats and scapular stabilizers are critical for paddling, this surf workout strengthens these muscles for a smoother and faster paddle technique. It includes mimicking paddle motion but with controlled resistance that builds strength without draining your energy. Here are some form tips:

  • Keep your elbows close to your body while you pull a resistance band or cable.

  • Pull shoulder blades toward your spine to strengthen scapular stabilizers.

  • Avoid shrugging.

Superman Hold + Y-T Extensions

Surfers often complain about back burns after surf sessions, as the back does a lot of work by constantly lying on the board while paddling. Surf training exercises like this build your lower back endurance and posture control, which are the keys to paddle outs. It teaches surfers to activate glutes and stabilizers when lying prone on a board and keep the board straight. Here are some modifications for beginners.

  • Start with a shorter hold and increase timing gradually.

  • Instead of extended arms, drop them.

Plyometric Push-Ups

You need a short burst of speed to catch waves. Plyo push-ups develop explosive paddle bursts and enhance fast-twitch fibers in your shoulder and chest. Here is what you can do to achieve advanced-level speed:

  • Clap your hands before landing back on the ground for more power.

  • Place your hand on your stability disc for more balance and control.

Farmer’s Carry (Heavy Grip + Core)

Carrying heavy weights strengthens grip and shoulder stability. It builds overall endurance and balance, which is critical for paddling long distances. Think of it like walking with water buckets; your body works to stay stable. 

Your forearms burn while gripping the board or during pop-ups, and this technique increases forearm durability and paddle recovery time. Here are some modifications:

  • Start with lighter weights.

  • Take a rest every 10-15 steps.

Surfboard Pop-Up Burpees

Pop-up burpee mimics how surfers explode up in the water to stand in one motion on the board. It reinforces the strength and speed connection and also boosts core engagement by promoting coordination of the full body. You can practice on the following.

These surf training exercises are not only beneficial for surfing but also for building real-world functionality.

How to Structure Your Surf Training Plan

Child practicing paddling on a surfboard with instructor’s support from Waterboyz.

Surf fitness is useless if you’re not consistent. It’s like waxing your surfboard once and expecting it to last all season. Below is how you can incorporate your surf workout into a weekly schedule.

Weekly Training Blueprint

You should do surf-specific strength training based on how often you surf. Take a look:

  • Surfing 2-3x/week: As you already surf often, just 2 land-based strength sessions are enough to keep the muscles active without overtraining.

  • Surfing less than once a week: Add 3-4 structured land surf sessions so that your strength will be ready whenever you surf again.

  • Combine resistance for strength, mobility for flexibility, and cardio for endurance on alternate days, as mixing workouts prevents burnout.

Recovery Tips for Surfers

Surf fitness is certainly important, but so is recovery to prevent injuries and burnout. Below are some recovery tips for you:

  • The shoulders are most vulnerable in surfing. Incorporate shoulder mobility and rotator cuff prehab work alongside surf training to stay healthy between sessions.

  • Use a foam roller to massage your muscles, as it reduces soreness and helps rehydrate fascia properly to avoid fatigue.

  • Rest at least one day per week to avoid overtraining.

Enforcing the above tips in your surf training will not only keep you surf fit but will also prevent injuries.

Where to Gear Up for Land & Water Surf Fitness

Surf gear isn’t about looks; it impacts performance and your surf experience. At Waterboyz, we offer quality surfboards, traction pads, and surf accessories that make your in-water time more effective, so your surf workout pays off. 

Top surfboard gear like rash guards, grip pads, and leashes helps prevent injuries and improve comfort as you grow in skill. Whether you’re a newbie or a pro, convenience matters, and you can start right away with our in-store and online options.

Your journey to better surf fitness starts with the right equipment, so you can fully focus on the thrill of the ride.

Train Smart, Surf Longer, Paddle Stronger

White and green surfboard with the Waterboyz logo propped up in a garden.

Surf fitness isn’t optional if you want to keep surfing long-term. You can either make it with consistency or break it, thinking that once is enough. Training on land is like charging your phone’s battery to full before a long road trip, always ready. Nothing replaces time in water, but blending these best exercises for surfers with real-time surf practice can boost the results.

Ready to level up your paddle strength? Start with these land workouts, and check out Waterboyz for all your surf essentials, from performance boards to gear that supports your training on and off the beach.

Visit the Waterboyz shop or connect with the team online to get started.

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