Weight Training To Surf

It is easy to say that surfing has become one of the fastest growing sports in the world. A lot of people agree that surfing is done for fun; this is not to say that surfing cannot be physically demanding.  This sport requires a certain amount of skills combined with risk and physical demands, and these demands increased exponentially over the years. It is now impossible to reach a high level of performance without specific weight training that develops the body for extreme movements that are routinely performed during surfing events. Even when away from the waves, it’s important to focus on improving your body to succeed the next time you’re beach side. When I am working my trainer in New Westminster, I’m hours away from the beach but it doesn’t stop me from staying focused.

If surfers are not in a good physical condition chances are they will fail tremendously on the sport and will end up disappointed. Surfers need to be motivated and keep themselves in perfect condition not only during surfing season but all year round. Surfing skills and muscle build up doesn’t happen overnight.  You need a series of strength and endurance building routine to attain a surfer’s body. This will be explained more in detail on the following paragraphs.

Importance of Weight Training


Strength is necessary for arms to paddle vigorously to catch a wave and for abdomen and legs to pull off an impressive cutback. But there is no argument that the movements in surfing rely more on the core strength of the body to be properly executed. A simple ‘sit up’ is an exercise that works out the abdomen as well as the lower back. However weight training focuses more on core strength. When you are lifting weights, muscle resist to the activity and tries to adjust building more muscle mass. This will eventually increase your core strength and ability to take on larger and powerful waves.


Endurance is the ability to overcome stress; in this case we focus more on physical stress on the muscles. It is important to have a cardiovascular exercise at least 3 to 4 times a week. In addition to this to build endurance sit is salient to increase weight training routines. Correctly done planking is a good weight training exercise for core building endurance. Being able to lift your body face down, keeping your back straight and the rear must not stick up and let your weight  be supported by the arms and toes is a good way to build physical endurance – the key is to go harder, and longer each time you train. Sooner or later you will notice how great you are in enduring physical stress and be more of a top performing surfer.


If your balance is good, you will have more exciting surfing experience. How can you have a good balance? That is where the importance of weight lifting comes in. Weight lifting develops core strength and the stronger your core is, the more maneuvers you will be able perform with ease and balance. Training such as lifting weights aids in developing Dynamic balance (the ability to maintain balanced position when mobile) Balance exercises should always be part of your over all work out to attain optimum level of surfing.

You can be a better surfer by creating a balance of strength and endurance coupled with a healthy diet and enough sleep.  To really get the most out from weight training program, get one that is designed for surfers and be disciplined enough to stick to the routine.

A Pro Surfers Workout Regime

Surfing seems to be a fun and easy sport. All you need to do is to stand over your surfboard and ride the waves. That’s it. But wait, there’s more! You might not know it but surfing isn’t just following the waves, slightly producing an effort to keep yourself balanced over the surfboard. It’s all about proper training, powering up your core strength and building a body able to withstand the powerful waves and rigorous balancing that is essential for a professional surfer.


If you’re an aspiring professional surfer, you need to know how to tone, build and condition your body for an optimum performance overboard. Remember that you will need to work out your whole body in surfing, that’s why learning a pro surfer’s workout regime is necessary.

In order to become a pro surfer, you need to integrate a set of components in your workout regimen. They are core strength, balance, upper body strength, lower body strength, flexibility, stretching and yoga. As you can see, workout components target not just a specific body part but also the body as a whole.

The Workout

Here you are standing on the shore, watching the waves clash with each other while inhaling the fresh sea air. You are holding your surfboard with you and you’re ready to start your day. But where do you begin? Warm up.

Stretching, a bit of jogging, squats, lunges and bent shoulder circles will help you warm-up. This is an essential part as it will increase heart rate, awaken muscles and pump you up for the intense workout ahead. Using a set of resistance bands is a terrific addition to any surfers gear bag.

Though surfing is done on the beach, your workout will most likely be performed on land. Spending few days each month for quality exercising can greatly increase your surfing ability.

Surf Training Workouts

As surfing requires dynamic body movements, you’ll need to train your body to become efficient in motion. You will want to use full body movement workout to develop full body strength. By doing these types of workout, your endurance, speed and strength will tremendously increase and you’ll be able to keep yourself injury-free.

Basically, you will need to work out your core body, upper and lower body, flexibility and balance. Here are some workout routines to help you get started.

Overhead walking lunge – hold dumbbells overhead then step forward, bending your front knee until your thigh is parallel to the ground, step forward using the other leg this time in the same manner.

Dumbbell push-up – while holding dumbbells in both hands, do a push-up but extend it by rotating your left side by 90 degrees and raise one weight overhead. Do the same on the right side.

Single Leg Squat – squat as low as you can while standing on one leg. You can hold on to something for support.

Clap push-up – similar to a simple push-up but you need to push yourself as high as you can and clap mid-air. When you land, use that momentum for executing the next rep.