Surfing is a full body workout that requires a blend of endurance and strength. You don’t need to be a gym junkie with big muscles to enjoy the sport but regular training will help you get better and avoid injury.

The most important part of any surf fitness program is aerobic and anaerobic conditioning. Swimming and interval training are excellent for both of these.


Most surfers want to be able to paddle further and last longer in the water. To do this they need to build both their endurance and their power.

To train your endurance, try exercises like running, swimming or high-intensity interval training (HIIT). The latter gets your body used to using short bursts of maximum energy, just like surfing, while also helping you burn fat and build lean muscle.

For your strength training, focus on single-leg rotational movements that will improve your balance and power. The pushup is a classic example, it strengthens the arms, shoulders and upper back (key areas for surfers) while also aligning the spine, improving core stability. Lastly, don’t forget the importance of flexibility. Poor mobility can lead to injuries and slow you down, especially if it comes from sitting at a desk all day or from previous injury. Do daily stretching and mobility drills to prevent stiff joints and muscles.


When it comes to Formation surf Capbreton you need to focus on movements that will carry over directly to your surfing. I see too many people spend time in the gym doing things like dumbbell curls and calf raises that do not replicate the body movement required to surf.

To surf well you need to be able to generate power and have your body moving with efficiency. This is why strength training is important. Strength training will develop the muscles that help you pop up and duck dive as well as improve your ability to control your board when turning and carving.

A good strength program should focus on compound exercises that target multiple muscle groups at once. Exercises such as squats and deadlifts will develop the leg muscles needed to surf as well as improve your balance and stability. The pushup is a classic because it works the arms, shoulders and chest (all key areas for surfers). It also helps align the spine and improve core stability.


Surfing is a physically demanding sport that requires good balance, strength and flexibility. A good stretching routine, including yoga, will reduce the risk of injury and help maintain flexibility.

The best surf training is spent in the ocean, however many people also incorporate specific surf workouts into their gym programs. These workouts will build the strength to improve paddling, the balance to give you control and the endurance to get out there longer.

The key is to find a balance between high and low intensity workouts. For example, swimming is a great cardio workout for surfing and it also helps improve your aerobic capacity and your anaerobic endurance (the ability to perform short bursts of activity without oxygen). It’s important not to neglect lower intensity exercises because they can have just as much of a positive impact on your surf fitness as a sprint session at the beach.


When your body can move well and change direction quickly, it can make surfing a lot more enjoyable. This type of training involves dynamic exercises that work multiple muscle groups at once, such as lunges, wood chops and jumping movements.

The goal of this type of training is to activate the optimal number of muscle fibers in your muscles. This will help you achieve the best balance of strength and power with your agility and coordination.

Surf specific strength training targets the large muscles that are most frequently used while surfing. It also works the smaller stabilizing muscles that are necessary for movement on unstable surfaces. This type of strength training is the key to staying injury free and enjoying your surfing for as long as possible.


Surfing requires a lot of energy and endurance. It also requires a strong core and good balance. Having coordination training will improve your ability to read waves, which will 10x your wave catching ability.

Bill Sutton
Why Is Surf Training Important?