Surf workouts for beginners: body prep, land exercises and recovery

Our fitness coach · September 27, 2026

Beginner with a surfboard walking into ocean waves — surfing for beginners

Surfing for beginners looks like riding waves, but in reality it’s mostly paddling and patience. With a few weeks of surf workouts for your shoulders, core and breathing, your first days at a surf school — in Portugal or on any other coast — will bring more joy and less fatigue.

Surfing for beginners is mostly arm work and learning to stay on the board, not spectacular rides. A study of competitive surfers found they spend 54% of their time paddling, 28% waiting for a wave and only about 8% actually riding (ScienceDaily). The ratio is similar for beginners, so surf workouts should focus first on your shoulders and back.

How do you prepare physically with surf workouts?

Focus on swimming, shoulder endurance and upper-back mobility. Train 2–3 times a week for 4–6 weeks before your trip.

Front crawl for 20–30 minutes is the best “paddling simulator”; on the benefits of the pool, see our article Swimming for health.
Resistance band exercises for the shoulder rotators — to protect the joint during long paddling sessions (Fit to Play).
Walking and easy running for general endurance.

Which surf workouts at home and surf strength exercises should you do on land?

The key ones are the pop-up (getting to your feet on the board quickly), plus core and balance exercises. You can do them at home on a mat for 15–20 minutes.

Pop-up: from lying on your stomach, spring into your stance in one movement — 3 sets of 8–10 reps.
Superman and plank — for the back and core muscles that hold you in the paddling position.
Squats and lunges — for a stable stance on the board.
Exercises on a balance cushion, or simply standing on one leg.

Surfing for beginners tips: how do you recover after a day on the water?

Physiologists note that surfing alternates short, intense efforts with pauses, so the load is closer to interval training (Sports Med. journal). Afterward, shoulder and chest stretches (more on stretching), water, a proper meal and sleep are all helpful. And don’t forget about the sun: tips in our article Protecting your skin from the sun.

For an active coastal vacation, many people pack X49 — according to the company, this patch is designed for endurance in active people. And after a full day in the water, IceWave comes in handy; according to the company, it supports comfort in movement. According to the company, the patches do not penetrate the skin.

Questions and answers

Do I need to be a strong swimmer to surf?

Yes, being able to stay afloat confidently and swim at least 50–100 meters without stopping matters for safety, even if at surf school you ride in shallow water.

How far ahead should I start preparing for surfing?

4–6 weeks is enough: 2–3 sessions a week for shoulders, core, balance and swimming will make your first lessons noticeably easier.

Why are my shoulders so tired after the first day of surfing?

Because most of the time you’re paddling with your arms while lying on the board. A warm-up, stretching the upper back and chest, and gradually increasing your time on the water help.