Surf Fitness 101: How to Train for Your Next Surf Trip

Surf trips are way more fun when you're not gassed after the first paddle out. At Beach Break Surf Camp, we've hosted every kind of surfer—from total beginners to competitive athletes—and if there's one thing we've learned, it's that a bit of surf fitness goes a long way. You don't have to be a triathlete to make the most of your sessions, but if you want to surf longer, paddle stronger, and recover faster, it pays to prepare.

What Is Surf Fitness, Exactly?

Surf fitness isn't about looking ripped. It's about feeling good in the water. Think of it as functional strength, stamina, and mobility that directly support how you move on a board. If you can paddle with power, pop up smoothly, stay loose in your turns, and still have something left in the tank for a second or third session—that's real surf fitness.

It comes down to a few key areas: cardio endurance, core strength, upper body stamina, lower body control, flexibility, and recovery. You don't need a gym membership to improve, but a little intentional training before your surf trip will change the way you feel in the lineup.

Paddle Power Starts on Land

If you've ever paddled into a solid set at Playa Venao, you know it's no joke. Your shoulders, back, and arms are doing most of the work. Strengthening those muscles before your trip is key.

Pull-ups, resistance band rows, and prone paddling drills are great for building paddle endurance. Push-ups and dynamic planks help train the chest and shoulders in ways that mimic actual surf movement. Keep the reps high and the resistance low—this isn't about max strength, it's about staying strong across long sessions.

Build Explosive Pop-Up Strength

The pop-up is one of the most repeated—and underrated—movements in surfing. Whether you're riding a longboard or a shortboard, being able to quickly move from prone to standing is essential. To train for it, mimic the movement on land with a combo of push-ups, mountain climbers, and burpees. You're training for power and speed here, so keep the reps snappy and focus on form.

If you're newer to surfing, practicing the motion slowly at first helps build coordination and muscle memory. That way, when you're staring down your first set wave, your body already knows what to do.

Don't Skip Lower Body Control

Once you're on your feet, your legs are your foundation. But instead of heavy squats, think bodyweight movements that build stability and muscular endurance. Lunges, step-ups, and balance-based exercises are more aligned with how you actually move on a wave. Single-leg training and mobility drills can help you stay centered and fluid through turns, compressions, and awkward landings.

Swim for Cardio and Confidence

Cardio matters, but not all cardio is created equal. The best way to build surf-specific endurance is in the water. Swimming laps—especially freestyle—trains your paddling muscles, builds lung capacity, and increases overall comfort in the water. Bonus: it's low impact, easy to recover from, and great for active rest days.

If you don't have access to a pool, jump rope circuits, bike intervals, or short sprint sessions can replicate the stop-start rhythm of surfing. Aim for bursts of effort followed by brief recovery, just like chasing sets in the lineup.

Flexibility and Mobility = Injury Prevention

Surfing asks a lot from your joints—hips, shoulders, spine, and knees are all in play. Flexibility helps you stay loose and reactive, while mobility keeps your joints healthy and functional. Incorporate yoga or dynamic stretching into your routine a few times a week.

Focus on hamstrings, hips, shoulders, and your thoracic spine. Moves like pigeon pose, downward dog, and spinal twists are simple but powerful. Bonus: doing yoga also improves breath awareness, which is key for staying calm in bigger surf.

Get Surf Fit, Stay Surf Fit

At Beach Break Surf Camp, we keep the surf fitness going with daily surf sessions, yoga, and recovery time built right into the flow of camp life. You can also stay consistent with your training by jumping into our on-site Brazilian Jiu Jitsu classes or using the full weight room. We’ve got everything you need to stay strong and surf-ready throughout your stay.

Surf fitness is about more than just performance.

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