Exercises for Surfers: How Fit Do You Really Need to Be for a Surf Retreat?

Based on what we’ve seen over the years, you definitely don’t need to be an athlete to join a surf retreat.

For beginners, the bar is actually pretty low. Enough shoulder endurance to paddle, enough core strength to pop-up and enough mobility to move freely on the board.

A few weeks of simple bodyweight exercises before you travel is more than enough. Maybe even unnecessary. The retreat itself gives you the rest.

This guide covers the surf fitness that actually matters, the muscle groups surfing uses and the beginner-friendly exercises for surfers you can start today!

What surfing really asks of your body

Most beginners are fit enough to start surfing right now. Surfing is a skill first and a workout second, so technique and timing matter more than raw strength.

That said, surfing can be physical. We mitigate that as much as possible by taking you to beginner-friendly beaches and using user-friendly gear. Not having a wetsuit to restrict your movement helps too.

• Paddling works your shoulders, upper body and back. It’s the most tiring part of surfing
• Going from lying flat to your feet (the pop-up) needs a little core strength and mobility
• Riding and balancing on the surfboard uses your legs, hips and pretty much your entire body to stay stable

None of that requires a six-pack or bulging biceps. But if you want to surf more and really stretch your experience as far as possible, some small at-home workouts can really help.

Why perception keeps people from trying surfing

The perception is that you need to be ripped, with marathon endurance, before you’re allowed near a wave.

The reality is very different.

Catching waves is about positioning, timing and muscle memory far more than muscle. A relaxed beginner with good coaching will out-surf someone trying to power onto waves through brute force.

Our coaches put it simply: even strong, fit athletes struggle without guidance. Because reading the ocean beats reading your gym stats. Gym fitness and surf fitness aren’t the same thing.

Want a pro tip? The fastest route to surf fitness is time in the water.

Which muscle groups matter most for surfing?

If you want your surf training to count, target the muscle groups surfing actually uses:

• Shoulders and shoulder girdle: The engine for paddling. Upper body strength here means less fatigue and more waves
• Core: A strong core links your upper and lower body and powers a clean, quick pop-up
• Lower body: Your legs and hips control balance and absorb the wave once you’re standing
• Breath and cardio: Paddling spikes your heart rate, so a little lung capacity and endurance go a long way

Train those four areas and your surfing performance climbs quickly.

Exercises for surfers you can start a few weeks before you travel

You don’t need a fancy gym. You don’t even need a bad one.

Most of the best surf training workouts are bodyweight exercises you can do at home. Here’s a simple surf workout built around the movements above. Aim for two to three sessions a week in the few weeks before you travel.

Upper body and paddling

• Push-ups: The single best move for paddling power. Start with two sets of 8. Add reps as they get easier
• Chin-ups or rows: Balance all that pushing with back strength. No bar? A band or a towel looped around a door handle does the job

Core and pop-up

• Plank holds: 20-30 seconds is plenty to start. Build from there
• Band chops: Rotational core strength
• The pop-up drill (our favorite!): Lie flat, explode to your feet in one motion, front foot forward. Five reps take 30 seconds and hit the exact muscle memory you’ll use in the water

Lower body and balance

• Bodyweight squats: A solid squat pattern is your riding stance. Slow and controlled counts
• Lunges or Bulgarian split squats: Single-leg work builds the stability a moving board demands
• Balance training: A balance board is ideal, but standing on one leg while you brush your teeth trains the same stabilizers for free

Power and endurance

• Kettlebell swings: Explosive hip power that carries straight into your pop-up
• Intervals: Short and simple. Brisk walk-jog bursts beat long, boring cardio
• Yoga and mobility: So, so good for surfing… and very relaxing too. Perfect after a long day or to wake the body up in the morning

How to fit it into a real week

Two sessions of 20 minutes beat one brutal hour you dread.

Pick three or four exercises per session, rest 30-60 seconds between sets. Stop well short of wrecking yourself. This isn’t about lift numbers. It’s about waking up the right muscles so your first surf feels good instead of punishing. A rough three-week routine:

• Week 1: Learn the movements. Easy reps, focus on form. Two sessions
• Week 2: Add a set or a few reps. Practice the pop-up daily, wherever you are
• Week 3: Hold steady, then ease off two days before you fly. Arrive fresh, not fried

Don’t skip mobility and recovery

Strength is only half the story. Tight shoulders and stiff hips will hold your surfing back faster than dodgy muscles will.

Build in a short mobility routine: shoulder circles and openers for shoulder flexibility, hip openers and easy squats to open the hips through a full range of motion. Sprinkle in a little spinal rotation here and there.

These mobility drills take five minutes and pay off every session.

This is exactly why we love yoga… why we weave it into your day. And remember that recovery is part of training, not a break from it.

Your rest period between surf days is when your body actually adapts.

A few questions we get asked a lot

Q. How fit do you need to be to join a surf retreat?

Reasonably active is plenty. If you can walk, swim and move comfortably, you can start surfing. Surf fitness is built by surfing.

Q. What are the best exercises for surfers?

Push-ups, chin-ups or rows, planks, squats, lunges and the pop-up drill cover the essentials. Add kettlebell swings for power and some interval training for endurance.

Q. How do I train for a surf trip in a few weeks?

Two or three short bodyweight sessions a week, focused on shoulders, core, legs and mobility (with the pop-up practiced daily… yes, daily!). Ease off before you travel so you arrive fresh.

Q. Which muscles does surfing use most?

Shoulders and back for paddling, core for the pop-up, legs and hips for balance and riding. Breath and cardio matter too.

Q. Do push-ups really help with surfing?

Yes. Push-ups build the pushing strength and endurance you use paddling and popping up, which is why they’re a staple of any surf workout.

Q. Can I just get fit at the retreat instead?

For most beginners, yes. Daily surfing and yoga build surf-specific fitness quickly. Prepping beforehand simply makes the early days more comfortable.

The key takeaway

How fit do you really need to be for a surf retreat? Fit enough to show up, move a little and have fun falling off.

A few weeks of simple exercises for surfers will make your first waves smoother. But your body learns fastest once it’s actually surfing, so hit the button below and get out there!