Strength training is super important for surfing, but also for windsurfing and other watersports.

Almost every muscle group and movement in your body is involved in keeping you on the surfboard.

On the one hand, you are always slightly bent over – so your legs and bum are always tense. On the other hand, you have to constantly stabilise your body. This requires your core and lower back – you should also be flexible in your hips, e.g. for turns and unexpected waves. And, of course, you should be able to paddle for all you’re worth – a strong upper back and shoulders are therefore essential. You also need speed and balance – and usually almost all of this at once.

An intensive full-body plan should therefore bring you closer to your goals.

Getting out through the waves can be incredibly difficult, especially in the beginning. This involves paddling until you drop – if you give up after 5 minutes, you won’t catch a wave. Swimming is probably the ideal companion for this – of course. And fortunately, most towns and cities have lakes, rivers or, in winter, swimming pools where you can train.

Even if many consider it a burden, some even consider it unnecessary – it makes sense. You can also stretch at home for free with videos or in your gym. Many yoga programmes include parts with mobility and breathing – just try out what you enjoy the most!

You can and should also practise your pop-up at home. The more experienced you become in the water, the easier it will be for you because you’ll be able to catch more waves and practise other skills that aren’t so easy to practise on dry land.

You also have to hold your breath for a very long time in the spin cycle of the ocean’s washing machine. You can also practise this at home – with simple routines, for example immediately after waking up. It also helps to relax your mind and soul.

No matter where you are, staying strong and ready for the waves is always within reach. With these fitness routines for surfers, you’ll build the power and endurance needed to paddle out with confidence. For those looking to improve paddling, a mix of strength and mobility work will make all the difference when you’re chasing the perfect wave.
And for all the women out there pushing their limits, focusing on fitness itself ensures you stay balanced, energized, and always ready for the next session.

The ocean is calling—make sure you’re prepared to answer.

With getting an idea of how to prepare at home – start right now!