Our Favorite Fitness Tips for Surfers

If you’re new to surfing, it’s totally normal to feel nervous.

Maybe you’re worried about being fit enough to paddle. Perhaps you’re concerned about pulling off the perfect pop up. 

You might even be agonizing over whether you’ll be able to keep up with the other surfers at your first surf spot.

But the truth is... you don’t need to be in peak shape to start surfing.

What helps most is building some basic surf fitness exercises at home before your first surf lesson or surf camp.

With a little consistency (and some guidance from your friends at Kala Surf), you’ll build strength, increase endurance and gain confidence.

Let's get started.

Why does surf fitness matter?

Surfing requires much more than balance.

It’s a sport that uses your entire body. Beginner surfers often discover that the hardest part isn’t standing up.

It’s paddling long distances, handling oncoming waves and having the stamina to stay out for longer periods (yep... those post-surf noodle arms are a real thing!).

This is why surf fitness training makes such a difference.

A consistent surf workout will dramatically improve your surfing performance, give you the ability to paddle longer and even help you hold your breath underwater for longer.

When you build a strong core, develop upper body strength and add a simple mobility drills routine, you’ll feel more confident in the lineup.

In a nutshell, surf training improves your posture, increases lung capacity and makes it easier to perform key movements like the pop up, duck dive and quick adjustments on the wave face.

All of which are fundamental parts of surfing.

5 surf fitness exercises for beginners (with steps and muscles worked)

These surf workout moves are simple, at-home friendly and require no equipment. With consistency, you’ll develop the strength and endurance to perform better in the water. No one said catching waves was easy, but trust us... these exercises def help!

1. Push-ups (pop up practice)

Why: The push-up is one of the best exercises for surfers because it directly mimics the starting movement of the pop up. A strong push-up helps you move from the starting position (lying prone) to standing with your feet shoulder width apart and your front foot in place.

Muscles worked: Chest, shoulders, triceps, core strength

How to do it:

1. Begin in a plank with your arms straight under your shoulders
2. Keep your body straight from head to heels
3. Lower your chest by bending your elbows
4. Push back up in one smooth movement
5. Perform 3 sets of 6–12 reps, pausing briefly before the next rep

2. Swimmer’s paddles (paddle strength)

Why: Surfing requires stamina in your arms, shoulders and back because most of a session is spent paddling. This exercise builds the ability to paddle longer and improves your comfort when you lie face down on the board.

Muscles worked: Lats, shoulders, lower back, glutes

How to do it:

1. Lie face down on a yoga mat, arms and legs extended
2. Lift your right arm and left leg off the ground, then switch sides
3. Alternate slowly for control
4. Aim for 3 sets of 15–20 reps per side
5. This movement trains endurance for longer periods of paddling

3. Squat to jump (leg drive)

Why: Your legs are vital for better surfing. From holding a strong stance to generating drive through turns. Jump squats build explosive power and help you hold your weight evenly between your front and back foot.

Muscles worked: Quads, hamstrings, glutes, calves

How to do it:

1. Start with feet shoulder width apart
2. Lower into a squat by bending at the knees, then explode upward into a jump
3. Land softly with knees bent and go right into the next rep
4. Try 3 sets of 10 jumps to build strength and control

4. Plank with shoulder taps (core stability)

Why: A strong core is one of the foundations of surf training. It stabilizes your body when paddling, popping up or cruising across a wave face. Adding shoulder taps challenges your balance while improving shoulder flexibility and strength.

Muscles worked: Core, shoulders, chest, lower back

How to do it:

1. Begin in a high plank starting position, arms straight
2. Engage your strong core and keep your posture steady
3. Lift one hand to tap the opposite shoulder without twisting
4. Place it back down and repeat
5. Do 10 taps per side for 3 sets.

5. Single-leg balance (surf stability)

Why: Balance training prepares you for quick adjustments when waves break beneath you. Practicing single-leg control is recommended by every surf strength coach as it trains your stability and improves overall surfing performance.

Muscles worked: Glutes, hamstrings, calves, core.

How to do it:

1. Stand tall with your weight balanced on one foot
2. Lift the other foot slightly and hold
3. For a harder variation, hinge forward like a single-leg deadlift, arms straight for balance
4. Hold each side for 20–30 seconds, repeat 3 times per leg
5. This builds strength and coordination for the surfboard

Fitness tips for beginner surfers

Build paddle endurance

• Paddling makes up most of a surf session, so endurance is essential
• Strengthen your arms, shoulders and back with swimming or resistance band rows
• Swimmer’s paddles at home can dramatically improve endurance and lung capacity
• Add breath work to stay calm underwater and handle longer periods of paddling

Strengthen your core

• A strong core supports paddling posture, balance and the quick step forward in your pop up
• Best exercises include planks, side planks and mountain climbers
• Core strength protects your lower back and improves posture in daily life
• A strong core also helps you perform smoother turns and movements on the wave face

Train leg strength and power

• Strong legs mean better surfing, stability and control of body weight on the surfboard
• Squats, lunges, and jump squats build explosive drive for standing and turns
• Always begin in a starting position with feet shoulder width apart
• Balanced weight between your front and back foot keeps you steady through movement

Stay flexible with mobility drills

• A mobility routine will dramatically improve surfing performance and reduce stiffness
• Focus on shoulder flexibility, hip openers and spine mobility for smoother movements
• Even five reps of yoga poses like downward dog or pigeon each day help
• Flexibility allows you to pop up more easily without straining muscles

Train your balance

• Balance drills prepare you for sudden shifts when waves break under your surfboard
• Single-leg balance or single-leg deadlifts are simple but effective exercises
• Stability training sharpens reflexes and posture for better surfing performance
• Invest in a balance board if you're serious about learning to surf quickly
• Balance practice builds the ability to react quickly in unpredictable ocean conditions

Don’t skip recovery

• Surf training works the entire body and demands recovery to avoid burnout
• Prioritize rest days, hydration and gentle stretching to recover faster
• Posture work helps prevent stiffness from paddling and builds long-term strength
• Recovery ensures you can surf for longer periods and perform at your best

FAQ: Surf fitness for beginners

Q. Do I need to be fit before taking surf lessons?

Not at all! Heaps of beginner surfers arrive at our surf camp with little training. A simple at-home surf workout helps, but the best exercises for improvement are often learned in the water.

Q. What surf gear should I have for my first surf session?

Start with a beginner surfboard, surf wax and a rash guard for sun protection. Surf camps or a local surf shop can provide the rest. Here's what you need to know when packing for a surf trip.

Q. How can I catch more waves as a beginner?

Wave count improves with paddle endurance and positioning. Build upper body strength, keep your eyes forward and paddle with power when the waves break.

Q. What fitness helps the pop up movement the most?

Push-ups and core strength drills are essential. Practicing the pop up on land develops muscle memory so when you paddle fast, you can step forward smoothly into a balanced stance.

Q. How do I prepare for a surf trip?

Follow a consistent surf fitness training plan. Focus on building endurance, mobility and strength. Even short daily sessions at home can dramatically improve your performance on a trip.

Q. What if the waves look too big at my local surf spot?

Always check the surf report and weather forecast. If the surf looks heavy, wait for smaller, more user-friendly conditions. A surf coach will always advise building ability gradually.

Final thoughts

Surfing is a sport that challenges the entire body, but with simple surf fitness exercises at home, you can dramatically improve your ability to paddle, pop up and balance.

Training doesn’t just help in the water... it carries into daily life by improving posture, strength and confidence. Whether you’re prepping for your first surf trip or just starting surf lessons, consistency is the key to better surfing.

Don't put too much expectation on yourself, mind you. But at least try to build strength, increase endurance and focus on core stability and mobility.

With time, you’ll perform movements more smoothly, surf for longer periods and enjoy the waves with less frustration.

Oh, and remember what we always say at Kala. Surfing is about progress, not perfection... one rep, one wave and one step forward at a time.