The Role of Strength Training in Surf Performance

Want to catch more waves, surf longer, and avoid injuries? Strength training is your answer.

Here’s why: Surfing demands explosive paddling power, core stability, and leg strength for sharp turns and balance. Yet, most of your time in the water is spent paddling - nearly half of a session - while wave riding takes up just 3.8%–8%. That’s where off-water training bridges the gap.

Key Benefits of Strength Training for Surfers:

• Boost paddling power and speed: Upper body strength improves sprint and endurance paddling.
• Better balance and board control: A strong core enhances stability for smoother turns.
• Sharper turns and explosive movement: Strengthening rotational muscles leads to faster, more precise manoeuvres.
• Longer sessions, fewer injuries: Build endurance and reduce overuse injuries with targeted exercises.

Quick Tips to Get Started:

• Upper Body: Pull-ups, push-ups, and swimmer’s press for paddling power.
• Core: Planks, Russian twists, and Swiss ball drills for balance and stability.
• Legs: Squats, lunges, and jump training for explosive pop-ups and solid stances.
• Balance: Use tools like balance boards or Bosu balls to mimic wave conditions.

Strength training isn’t just about performance; it also prevents injuries, improves recovery, and helps you surf better, longer. Whether you’re riding the Gold Coast or tackling local breaks, a structured training plan will elevate your surf game.

Full Body Strength Training For Surfing || Stability And Power Training For Surfing

How Strength Training Improves Your Surfing

Strength training enhances your movement, balance, and stamina in the water by focusing on specific muscle groups. Building strength off the board directly impacts how you perform on the waves, improving every aspect of your surfing experience.

Stronger Paddling Power and Speed

Your paddling stroke is the engine behind every wave you catch. By incorporating exercises like push-ups, pull-ups, arch-ups, bicep curls, and tricep dips, you can boost your upper body strength, which translates to more powerful paddling. Adding freestyle swimming to your routine helps your muscles adapt to water resistance, further enhancing your stroke. With stronger paddling, you'll catch more waves, giving you more time to refine your skills and enjoy the ride [4].

Better Board Control and Balance

Surfing isn't just about standing on the board - it's about maintaining control at every moment. Good balance is critical, and that starts with a strong core. Both rotational power from your obliques and lower core stability are essential for executing smooth turns and staying in control. Even small gains in core strength can make a noticeable difference. As Paul Norris, Founder of Surf Ready Fitness, explains:

"Surfing is all body control. So, if you have better body awareness, you're going to be a better athlete."

Incorporating exercises like Swiss ball drills and other core stability workouts can help you develop the dynamic balance needed to handle unpredictable waves [5].

Sharper Turns and Explosive Movement

What sets great surfers apart is their ability to execute precise, powerful turns. Your core plays a crucial role in transferring energy from your lower body to your upper body, enabling quick, sharp movements. By strengthening your rotational and lower core muscles, you’ll be able to initiate turns faster, hold your rails longer, and generate more speed through each manoeuvre. This not only improves your wave positioning but also elevates your overall performance [5].

Longer Sessions and Fewer Injuries

Strength training doesn’t just make you stronger - it helps you last longer in the water. Improved muscular endurance allows you to surf longer sessions without tiring out [7]. At the same time, strengthening key areas like your shoulders, back, and knees reduces the risk of overuse injuries [6] [8]. Better balance, agility, and coordination also mean fewer falls and quicker recovery from wipeouts [7]. In fact, strength training can increase paddling power by up to 30% and double your wave count [3], while also speeding up recovery time after injuries [7].

Best Strength Exercises for Surfers

To take your surfing to the next level, you need exercises that strengthen the muscles and movements you rely on in the water. These workouts focus on building the kind of strength that directly improves your performance on the board.

Upper Body Exercises for Paddling

Paddling power comes down to upper body strength. A study on 17 surfers over five weeks, published on ResearchGate, found a strong link between upper body strength and paddle speed. It suggested that achieving pull-up strength equivalent to 1.2 times your body weight is ideal, with minimal gains beyond that point.

• Pull-ups are the cornerstone of paddling strength. They target your shoulders, biceps, triceps, and lats all at once [3]. Gradually progress from assisted pull-ups to unassisted ones for more efficient paddling.
• Push-ups and tricep push-ups engage your arms and shoulders. Tricep push-ups, where your elbows stay tucked, are especially effective for mimicking the push-up motion used on your board [3][4].
• Arch-ups (supermans) strengthen your back, helping you maintain the arched position needed for paddling [4].
• Cable rows and the swimmer’s press build endurance and replicate paddling motions. Cable rows target the muscles used during paddling, while the swimmer’s press combines a shoulder press and front raise to mirror the movement [3].
• TRX Y’s reinforce upper back and deltoid strength, supporting a stable paddling posture [3].
• Bicep curls and tricep dips strengthen the pulling and pushing phases of your paddle stroke. Dips can be done using a chair or bench [4].
• Plank rows combine core stability with upper body strength, mimicking the balance and arm movements required for paddling [3].

These exercises fine-tune your paddling mechanics, helping you catch waves faster and with greater ease.

Lower Body and Core Workouts for Stability

While your upper body powers your paddling, your core and legs are crucial for stability and control. A strong core is the foundation of surfing, enabling sharp turns and balance in unpredictable conditions. In fact, research shows that a 15% boost in core strength can lead to a 20% improvement in surfing performance [5].

• Planks and side planks are essential for core stability and endurance. Hold these for 30–60 seconds, ensuring proper alignment [5].
• Russian twists build rotational strength for manoeuvres. Sit with bent knees, lean back slightly, and twist your torso. Add a medicine ball or resistance band for extra intensity [5].
• Dumbbell twists, recommended by Paul Norris of Surf Ready Fitness, mimic the movements of bottom turns and re-entries. Using a dumbbell adds resistance, activating your core and obliques for more powerful turns [9].
• Leg raises target your lower abdominals to improve posture and reduce back strain. Start with floor leg raises, then progress to hanging or weighted variations. Adding a twist at the top of each raise can simulate surfing’s rotational demands [5].
• Swiss ball exercises, like pikes and knee tucks, challenge your core’s stability and mimic the unsteady conditions of surfing [5].

For leg power, focus on squats, lunges, and deadlifts to build strength for explosive pop-ups and solid stances. Single-leg variations are excellent for improving balance and addressing the asymmetrical nature of surfing.

Together, these core and lower body workouts improve your board control, enabling smoother turns and better precision.

Jump Training and Balance Drills

Explosive movements and balance are key to reacting quickly on your board. Adding jump training and balance drills to your routine can significantly enhance your surfing agility.

• Jump training boosts lower body power for pop-ups and rapid movements. Exercises like box jumps, squat jumps, and lateral bounds should be done 2–3 times per week in 20–30 minute sessions. Medicine ball slams are another great option for building explosive power in your shoulders, triceps, and core [3].

"By using high-quality and multi-directional drills, explosive movement and response times can be improved", notes Lee Stanbury [10].

• Balance training is non-negotiable for maintaining control on a surfboard in constantly shifting conditions. Balance boards and Indo Boards simulate the instability of wave riding [11]. Start with static exercises, then progress to dynamic movements that test your coordination.
• Single-leg balance drills improve stability and strength for quick transitions and manoeuvres [12].
• Bosu ball exercises challenge your core and enhance overall board stability. Pairing these with core-focused workouts like Pilates or yoga has been shown to sharpen turns, improve board control, and elevate competitive performance [12].

Balance exercises don’t just strengthen your body - they improve your proprioception, or your awareness of body positioning. This translates into sharper turns, better wave positioning, and more confidence when tackling challenging surf conditions [11].

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Building Your Surf Strength Training Program

Creating a surf-focused training program means tailoring your workouts to meet the physical demands of surfing while allowing for proper recovery between sessions.

Training Schedule and Progress

Professional surfers often combine 5-7 days of surfing with three strength training sessions each week [16]. For recreational surfers, aim for 5-6 active days weekly (including surf sessions lasting over an hour) and allow at least one rest day [16].

To avoid overtraining, give your muscles 48 hours to recover between intense workouts targeting the same muscle group [16]. Assign specific days to different muscle groups to ensure balanced development and recovery [3].

For surf-specific fitness, train your legs 2-3 times a week, incorporating recovery days in between [3]. Core exercises should also be a consistent part of your routine, with 2-3 focused sessions weekly [3]. Pay attention to shoulder workouts, ensuring they’re spaced out enough to allow for repair and strengthening [3].

Keep track of your exercises, repetitions, and weights to measure progress [3]. Adjust your workout intensity and volume based on your surfing schedule and how your body responds. This approach helps optimise performance while reducing the risk of injury [3].

"Just doing stuff that helps you catch more waves. You've got to have a level of fitness that you can stay out in the water each day for hours on end. You've got to be fit!" - Mick Fanning [17]

Even pro surfers ensure regular rest days for muscle recovery [16]. By structuring your sessions thoughtfully, you can balance strength training across all muscle groups.

Combining Upper Body, Lower Body, and Core Work

Once you’ve set your training schedule, focus on exercises that target surf-specific muscles. Combine upper body, lower body, and core exercises in each session to reflect the demands of surfing [5][15].

Your training should develop both power and endurance. Incorporate heavy lifting for muscle growth (type 1 fibres) alongside endurance exercises to prepare for long surf sessions (type 2 fibres) [13]. This ensures you’re ready for explosive movements and can sustain energy in the water.

"Surfing takes place in all three planes of motion - sagittal, frontal, and transverse... Rotational movements in the transverse plane have much more carry over to what surfers will experience in the water and it should be an important component in any surfer's training routine." - Cody Thompson, Certified Personal Fitness Trainer [14]

Train across all planes of motion, with an emphasis on rotational movements in the transverse plane [14]. Prioritise functional exercises like squats, lunges, push-ups, pull-ups, and rows [14]. Use staggered or single-leg stances to engage your core, mimicking the unstable conditions of a surfboard [14].

Start each session with compound movements like deadlifts or squats that activate multiple muscle groups when you’re at peak energy. Follow with upper body exercises such as pull-ups or rows, then move to isolation exercises, finishing with core work.

Balance training is crucial for improving board control and recovering from manoeuvres [13]. Include balance-specific exercises throughout your session rather than leaving them for the end when you’re fatigued. Flexibility training is also important for agility and injury prevention - use dynamic stretches to warm up and static stretches to cool down [13].

Consider adding Pilates to your routine 2-3 times a week to boost strength, flexibility, and focus [5]. Beach workouts are another excellent option, as the sand’s resistance mimics the instability of a surfboard, enhancing paddling and manoeuvre control [13].

Matching Gym Training with Surf Practice

Your gym sessions should complement your surf schedule. The golden rule? Surf as much as possible when the waves are good [16]. On flat days, increase gym intensity to maintain fitness levels [16]. When the waves return, reduce gym intensity but keep up basic strength and mobility exercises.

"If someone asks me how to become a better surfer, I have a simple answer for them: ride more waves... But if you don't get to surf as often as you'd like, there are some exercises you can mix into your gym routine so you never feel like you're out of surf-shape." - Cody Thompson, Certified Personal Fitness Trainer [14]

Plan your workouts around your surf sessions. For example, skip heavy upper body training the day before a dawn patrol, as tired shoulders and arms will weaken your paddling. Similarly, avoid intense leg workouts before tackling challenging surf conditions that demand strong, stable legs.

Tailor your training to the type of surfing you’ll be doing. If you’re heading out for powerful, hollow waves, focus on power-based exercises beforehand. For longer surf trips or marathon sessions, shift your emphasis to endurance training.

Recovery is critical when balancing gym and surf training. Pay attention to your body - some days, a light yoga session or mobility work might be more beneficial than an intense workout, especially after consecutive days of surfing.

Flexibility is key. Your training program should adapt to surf conditions, energy levels, and personal goals. During competition seasons or surf trips, focus on maintaining strength without overloading your body. During flat periods, use the time to build strength and endurance for when the waves return. Aligning your gym and water sessions ensures you’re always building the strength and stability needed for high-performance surfing.

Equipment and Resources for Australian Surfers

To truly excel in surfing, having the right gear and access to expert coaching is just as important as building strength, balance, and endurance. Whether you’re setting up a home gym or looking for professional training, Australia offers plenty of options tailored to surfers of all levels.

Essential Gear for Home and Gym Workouts

A well-equipped home gym can make surf training more convenient and cost-effective. Focus on tools that mimic surf movements and target the muscles you use on the waves. Some key items to consider include:

• Resistance bands: Opt for high-quality, cloth-covered bands with a width of 4 cm and resistance of 20–30 kg.
• Olympic rings or suspension trainers: Affordable and versatile, costing around A$30–50.
• Exercise ball: Choose a durable one, especially if you plan to use weights.
• Kettlebells: Common weights include 12 kg and 20 kg.

"With the equipment listed above, you can train 100% of the program, and have a fully stocked home-gym for life! At minimum to efficiently train with the Surf Athlete Program you will require an Exercise Ball, a few Resistance Bands, and Olympic Rings or a Suspension Trainer." [18]

For surf-specific training, tools like balance boards and carving skateboards are great for replicating the movements you’d perform on a wave. Recovery tools are also worth considering. Products like the BLACKROLL® SURF TRAVEL SET (A$145.90) and BLACKROLL® Surf Set (A$149.90) are popular among pro surfers. For example, Jack Robinson used the BLACKROLL® LOOP BAND during workouts in 2023, while India Robinson relied on the BLACKROLL® COMPRESSION BOOTS for recovery in 2024 [19].

Top Gym Equipment for Surf Training

If you’re hitting the gym, focus on multifunctional equipment that supports dynamic and explosive movements. Key items include:

• Cable machines for core strength and flexibility.
• Olympic platforms and power racks for compound lifts.
• Medicine balls, dumbbells, and chin-up bars for building power and endurance.

These tools are ideal for surf-specific strength training and can be integrated into tailored coaching programs.

Where to Find Surf Strength Coaching

Australia’s surf culture has inspired a range of professional facilities and online programs designed to help surfers improve their performance.

Professional Training Centres

The Hyundai Surfing Australia High Performance Centre is one of the country’s leading facilities, offering programs for both competitive and recreational surfers [1]. In 2024, Surfing Australia launched the Northern Beaches High Performance Program, with Sam Church at Chocolate Box Training leading the Strength and Conditioning sessions. Chocolate Box Training offers Surf Strength sessions for A$49 per week (4 sessions) or unlimited access for A$79 per week [2].

Online Surf Training Programs

Online training options are more accessible than ever. Surfer Strength offers various subscriptions, including:

• Core Subscription: A$14.95 per week.
• Youth Program Subscription: A$14.95 per week.
• High Performance Subscription: A$24.95 per week.
• Personalised 1-on-1 Online Surf Specific Training: A$49.95 per week [20].

"The surf‑specific programs are always progressing which allows us to get stronger and improve our skills in the gym and ultimately that translates into our performance in the surf." [20]

Surf Strength & Conditioning also provides unique options like Longevity Strength Classes (A$15 per week) and The Quiver program (A$20 per week). Two-time World Champion Tom Carroll highlights the value of these programs:

"Michelle has been on a clear and focused mission for us all by laying down well documented examples of her insights and knowledge with an aim to urge us to take action for ourselves into moving more efficiently and therefore bring more opportunity for the exact reason we connected with surfing from the outset – the pure joy it brings to our whole being. Putting your trust in Michelle's clear techniques will help surfers young and old to become stronger, faster and more efficient. The answer lies within, take action now." [21]

Local Surf Resources

If you prefer in-person coaching, platforms like Vector Surf can connect you with trainers and facilities that focus on surf-specific needs across Australia. Working with experts who understand the unique demands of surfing - paddling endurance, explosive power, balance, and flexibility - can make all the difference.

"Training can improve your surfing and if you improve your surfing, you improve your mood and your life." [22]

Conclusion: Building Surf Performance Through Strength Training

Strength training isn’t just another fitness trend for surfers - it’s a game-changer that elevates every aspect of your time in the water. From paddling power to endurance and explosive manoeuvres, these physical gains are what set great surfers apart.

When done right, a well-structured strength program tailored to surfing improves paddling, balance, and stamina, while also building a more resilient body. The key lies in consistency and having the right guidance to ensure your training aligns with the demands of the sport.

And here’s the good news: you don’t have to go it alone. Across Australia, the surf community has embraced this approach, offering access to trainers, facilities, and resources designed with surfers in mind. Platforms like Vector Surf help connect you with the tools and expertise you need to take your surfing to the next level.

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