Best workouts for Surfers

For those of you in the southern hemisphere winter is upon us now which will mean a lot less surfing. Even if the weather is still good where you are there are a few things you can do to stay fit between surfing. Here in this article, we’ll outline some great exercises that will keep you fit during downtime and help take your surfing to the next level. And if you’re really serious about surfing, consider getting a personal trainer. You’ll see better results a lot quicker when you invest in your own trainer.

Surfing is a beautiful sport. It incorporates a great mix of strength, power, fluidity, speed, flexibility and endurance. All this puts a lot of demand on you which is part of the appeal to many surfers. As with any sport if you expect to stay good and get better you must bring some extra workouts into it besides the sport itself. Read on to see what you can do to stay on top of your game.

Since surfing incorporates your entire body you’ll need to give all parts their due. It’s also a good idea to assess your current level of fitness and track yourself as you go.

Do a proper warm up before every surf session

To prevent excessive muscle soreness, do some limbering up before you get in the water. This will loosen up your muscles for the strenuous activity ahead. This will help prevent injuries and keep you fresh for the next day’s surfing.

Core strength

Your core should receive plenty of attention as it controls most of your muscles and will aid your balance. Core training can be easily done without any equipment. Those being the front plank and indo press-up. The more advanced techniques will require the use of exercise equipment like medicine balls or Swiss balls.

Upper body

Without good upper body strength, you’ll never be able to paddle enough for those bigger waves. In surfing, you use your arms for just about everything, paddling against walls of white water, paddling into waves and then the strength to push yourself up on the board. Dumbbell training is great for this along with any other weight lifting.

Lower body

You’ll need good lower body strength if you hope to hold your balance, make big turns and hold out on those longer waves. Exercises for lower body don’t require much equipment. Start with squats and lunges. You can then move on to balance boards.

Swim training

Swimming should never be left out of your exercise routine. It will not only build your confidence in the water but also train all the muscle groups mentioned above. If you’re short on time for training then perhaps you can skimp on other exercises but you must swim regularly.

Aerobic training

While not as good as swimming, you should still incorporate some aerobic exercises into your routine like running and cycling. This will condition your heart and lungs giving you more breath and building endurance.

Why i get a massage after ever surf session


When I finish up after a day’s surfing one thing I love to do is get a massage. A massage is not only meant for feeling great. Proper massage therapy has a lot of health benefits that can help prevent injuries and soothe muscle tension allowing for a better night’s sleep. Surfing isn’t an easy sport and the potential for injury is high. The last thing you need is a muscle cramp or twisted joint that can keep you stuck on land for days while you recover.

If your still a little sceptical then look through these reasons why a regular massage is recommended after a day’s surfing

Injury prevention

If you’re serious about your fitness then without care you may be increasing the risk of a debilitating injury. A massage can help with this by relaxing those muscles under the most strain and ensuring adequate blood flow. This is especially so if you practise other sports as well. If during a workout session or afterwards you feel any pain that doesn’t seem to go away then find a massage therapist and they can provide specialist techniques to target the affected area.

Increase recovery time

If you do a lot of surfing or combine it with a gym routine then you’re probably aware of how our muscles need sufficient recovery time between workouts to prevent muscle soreness and injury. Most personal trainers recommend giving it at least 24hrs between workouts.  A regular massage can speed up this process by increasing blood circulation through the body which brings more oxygen through your blood stream while flushing out toxins

Psychological Improvements

Stress gets everyone down, reducing performance and energy levels. Any serious athlete will be under a lot of stress and anxiety when performing in a competition. A massage shortly after a surf session will bring you back down to ground level so you forget any mishaps or things in the day that could have gone better.

The other added bonus of this is that you will get a better night’s sleep and thus be in a good condition to perform better the next day. It’s difficult to sleep with tensed muscles and if you’re under stress as well, even harder. Get the muscles and mind relaxed through a massage and you can expect a good night’s sleep and a better tomorrow.

Final thoughts

It’s important to note that all of these benefits of a massage are cumulative. The more regularly you get a massage, the better the effects will be. Ideally, it would be great to get one after every surf session but depending on how often you surf this may not be an option. Try to aim for once a week or at least twice a month. They type of massage you undergo will also be important. Adam Harris in Vancouver provides specialised sports massages to bring just these benefits to you and bring out your best performance.