A Simple Surf Workout Plan (Only 5 Exercises)

Looking to improve your surf game?

Check out our guide on surf workouts to help you become a better surfer.

These exercises will help you build the muscles needed for paddling, and in turn, make you a better surfer.

With our easy-to-follow surf workout plan, you'll be improving your surf game in no time!

Also check out our guide to learning how to hold your breath longer.

Why you need a surf workout plan

Even just sitting on your board in the water improves your core stability more than anything else.

Surfing requires core control, as well as endurance of the arms, back, and lungs.

Also, you need strength in your legs.

While standing on an unstable surface.

Surfing often is the best way to get stronger, but that other types of a surf workout training such as yoga can help improve your balance and flexibility.

Creating your own surf workout at home that includes some sort of interval training is an awesome way to get you ready for surfing.

We've put together some of the easiest surf workout exercises.

One of the best beginner surfing tips is to religiously start your surf workout.

Blend them together to create circuits that alternate between an upper-body exercise and a lower-body exercise.

It’s like catching longboard waves.

Paddle, ride, and paddle.

Surfing is a full-body sport that requires training and discipline.

The Most effective surf workout plan

Surfing is, while fun, is also demanding on the body.

Improving your strength and endurance will only help you enjoy surfing even.

Making your surf sessions last longer in the water.

Here are a collection of some of the most effective surf workout exercises you can get started with.

1. Pull-ups and chin-ups to improve your paddling

surf workout pull up

To have a good surfing workout, you should start by concentrating on your upper body. Upper-body strength is very important when surfing. You don't want to get tired and not be able to catch waves. Chin-ups are a great exercise for surfers.

Incorporate chin-ups into your routine by using a bar.

Place your hands above your shoulders on the bar (palms in) and lift yourself until your chin is level with the bar.

To progress, aim for three sets of ten reps each with only one minute break between them.

If you can't do many to start, don't worry–just do three sets of as many reps as possible.

2. Front squats to improve your balance

surf workout squats

Squats help you stay on your surfboard.

Doing squats will not only improve your surfing technique but will help your posture and endurance.

Each squat surf workout should include four sets of 25 squats each.

Just use your own bodyweight.

3. Running exercises to increase your endurance in the water

Cardio, including exercises for surfing fitness, is a very important part of an endurance-building program.

The simplest way to improve your physical endurance is to just run.

Running will increase your lung capacity, help you maintain a healthy weight, and strengthen your legs.

All of these benefits are necessary if you want to spend all day surfing waves.

To do this, you should run for 30 minutes three times each week.

4. Pushups to make you a stronger paddler

The pushup is a surf workout exercise every surfer should do.

It's great because it works on multiple muscle groups at once.

Building your upper body and core strength will do you a world of good as you paddle your way to a wave, go for a duck dive, and quickly pop up on the surfboard.

After getting used to pushup is done, you can start by doing as many as you can and gradually increase that number as your fitness goes up.

If you feel like making them more challenging for your surf workout, you can elevate your legs or add wear a weighted vest.

5. Surf workout plan – Dumbbell exercises

Dumbbells may assist you in improving your surfing exercise.

Dumbbells provide a greater range of motion, which is important for surfing.

They're also multipurpose and can be used to work almost any muscle group.

Military presses, curls, and tricep pushes can all be done with dumbbells to improve arm and upper-body strength.

Doing bent-over rowing exercises with two dumbbells each in each hand will help you strengthen your core and back.

Do five repetitions per arm to start.

As you get stronger, you can do more.

You can also try doing pushups and squats while holding dumbbells for a more challenging workout.

Or, if you want to focus on one particular area of your body, there are endless variations you can try.

BONUS Surf Workout: Planking to help improve your core strength and maneuverability in the water

surf workout planks

Having a strong core is very important for surfing.

It helps you stay strong while paddling, getting up on your board, and riding waves.

Your core is the center of your body, and it is important to work all of your muscles so you can stay balanced in the water.

There are many ways to improve your surfing.

One way is to focus on your upper body.

This will help you paddle faster.

However, you should also work on your form when you are lying down on your stomach.

This will help keep your body in the right position while you are surfing.

Keep working hard and frequently for as long as you can, and before you know it, you'll notice the benefits.

Any physical activity becomes more enjoyable with time, and surfing is no exception.

Once you've completed a consistent fitness regimen that includes all of these routines, your surfing endurance will considerably improve, and soon enough you'll be able to ride the waves for hours on end.

Surf workout videos

If you would like more advanced ideas for other kinds of surf workout exercises, check out this collection of surf workout videos.

Our favorite is Mick Fanning's workout.

This home workout will help you develop muscular strength in your upper body and core. You don't have to go to the gym to do this. Use caution when following this fitness program.

FAQ – Surf workout plan

What are the best exercises to improve surf strength?

There are a number of exercises surfers can do to improve their surf strength. Some of the most popular exercises include pushups, dumbbell exercises, and planking.

What is the best way to increase surf endurance?

One great way to increase surf endurance is to focus on all-around fitness. Include exercises like pushups, squats, rowing exercises, and planking in your routine to improve your overall surfing ability. You can also try doing surf workout videos for a more advanced routine.

What is the best way to improve surf speed?

One great way to improve surf speed is to focus on exercises that improve your overall fitness. Include exercises like squats, rowing exercises, and planking in your routine to improve your surf speed.

What is the best way to improve surf balance?

One great way to improve surf balance is to focus on exercises that improve your overall fitness. Include exercises like squats, rowing exercises, and planking in your routine to improve your surf balance.

What is the best way to improve surfing agility in the water?

Arguably, the best way to improve surfing agility in the water is to focus on exercises that improve your overall fitness. Include exercises like squats, rowing exercises, and planking in your routine to improve your surf agility. You can also try doing surf workout videos for a more advanced routine.

Final takeaway – Surf workout plan

If you're looking for a surf-specific workout plan that will help improve your strength, endurance, speed, balance, and agility in the water, then you've come to the right place.

In this article, we provide a variety of exercises that you can do both in the gym and at home to get yourself into surf shape.

We also include a surf workout video for those of you who are looking for a more advanced routine.

So what are you waiting for?

Get started on your surf fitness journey today!