5 Best Surf Exercises to Boost Your Surf Endurance

Are you tired of watching others catch wave after wave while you struggle to catch your breath on your board? The difference between surfing for one hour or three often comes down to specialized conditioning that many surfers overlook. Even experienced athletes struggle with surf endurance because paddling, duck diving, and popping up engage muscle groups in unique ways that regular gym workouts don’t target. But don’t worry—these surf-specific exercises will help level up your stamina and keep you riding the waves longer. Let’s get into it!

1. Cardiovascular Training for Surf Endurance

Your heart is your most important surfing muscle. These targeted cardio workouts will prepare it for the unique demands of the ocean. 

Exercises:

• Swimming Intervals:

• 1. Swim hard for 30 seconds, and rest for 30 seconds. Repeat. 
  2. This copies the surf-paddle rhythm perfectly. 
  3. Focus on strong arm pulls and twisting to breathe– just like when you are chasing waves.

• Rowing Machine:

• 1. Row intensely for 40 seconds, then rest completely for 20 seconds. 
  2. Do 10-15 seconds rounds. 
  3. This builds your back muscles and stamina at the same time, making your paddle stronger when it counts.

• Jump Rope:

• 1. Skip rope fast for 40 seconds, and rest completely for 20 seconds.
  2. Repeat 10 times. 
  3. This makes your ankles stronger and your feet quicker while building the endurance you need for popping up fast when waves roll in.

• Hill Sprints: 

• 1. Find a hill, sprint up for 20 seconds, and walk down to catch your breath. 
  2. Do 8-10 rounds. 
  3. This exercise builds explosive leg power and trains your body to recover quickly. 

2. Strength Training for Long-Lasting Surf Sessions

Your board won’t paddle itself. Build the lasting strength you need to chase waves from dusk to dawn with these focused exercises. 

Exercises:

• Pull-ups (3 sets of 8–12 reps)

• 1. Nothing builds paddle strength like pull-ups.
  2. They target the exact back and shoulder muscles that power you through water. 
  3. Can’t do many yet? 
  4. No problem—start with assisted versions and watch your paddling convert.

• Deadlifts (3 sets of 6 reps)

• 1. Think of these as pop-up practice with weight. 
  2. They build the explosive leg and back power you need to jump to your feet on waves. 
  3. Focus on perfect form rather than heavy weight.

• Turkish Get-Ups:

• 1. Turkish get-ups make your whole body build balance, strength, and easy movement.
  2. This is perfect for surfers who need to switch quickly from paddling to standing on their boards.
  3. Best surfing exercises to boost paddling power and stability.

• Plank (Hold for 45–60 seconds)

• 1. Your surfing is only as good as your core. 
  2. Planks build the rock-solid middle that keeps you stable through turns and choppy sections. 

3. Breath Training and Lung Capacity Enhancement

Your lungs need training just like your muscles. These breath exercises prepare you for the inevitable hold-downs and make every paddle easier.

Exercises:

• Apnea Training

• 1. Hold your breath while sitting calmly for increasing intervals.
  2. Start with 30-second holds, gradually working up to 2-3 minutes. 
  3. Practice 3 times weekly. 
  4. This trains your body to stay relaxed under oxygen debt—exactly what you need during hold-downs after wiping out.

• CO2 Tables

• 1. Take a normal breath, hold it for 30 seconds, and breathe normally for 90 seconds. 
  2. Repeat, adding 5 seconds to each hold. 
  3. This builds tolerance to carbon dioxide buildup, which is the real sensation of discomfort underwater.

• Diaphragmatic Breathing

• 1. Lie on your back, hand on your stomach. 
  2. Breathe deeply so your belly rises, not your chest. 
  3. Practice for 5 minutes daily. 
  4. This increases lung capacity and oxygen efficiency, giving you more endurance for long paddle sessions.

4. Mobility and Flexibility for Injury Prevention

The most common surf injuries come from stiffness, not wipeouts. These simple mobility routines keep your body ready for surfing’s unique demands.

Exercises:

• Downward Dog to Cobra (10 reps)

• 1. Flow between these two poses to mirror exactly what your body does while surfing. 
  2. This stretch hits all the tight spots—shoulders, back, and legs—that get stiff during long sessions.

• Hip Openers (Pigeon Pose, 30 sec per side

• 1. This deep stretch frees up the hip rotation you need to jump to your feet quickly. 
  2. Most surfers don’t realize their hips are tight until they’re stuck making slow transitions while the wave rolls away.

• Shoulder Rotations (10 reps per arm)

• 1. Your shoulders do the heavy lifting when paddling. 
  2. These simple circles prevent the pain that keeps many surfers out of the water. 
  3. Do them before every session to warm up your paddling machinery and avoid the dreaded surfer’s shoulder.

5. Surf-Specific Drills to Simulate Real Conditions

Want to feel less rusty after time away from the ocean? These simulated surf drills maintain your muscle memory when waves aren’t cooperating.

Exercises:

• Pop-Up Drill (10 reps)

• 1. Lie flat, then jump to your feet in one quick move—just like catching a real wave. 
  2. Keep your knees off the ground.
  3. This trains your body to pop up fast when it matters on the water.

• Kneeling Exercise (3 sets of 10 reps per side)

• 1. Moving from knees to feet helps you stand up faster and with better balance on your board. 
  2. The kneeling exercise is perfect for beginners or surfers bouncing back from injuries.

• Burpees (3 sets of 10 reps)

• 1. These are the closest things to surfing on land. 
  2. The down position mimics paddling, the push-up builds strength, and the jump trains your pop-up.

They’re tough, but so is battling through the whitewash.

• Lunges Exercise (3 sets of 10 reps per leg)

• 1. Step forward, bend deep, and feel your legs working hard. 
  2. These build the power you need for sharp turns on waves. 
  3. Twist as you lunge to practice the same motion you make when carving on your board.

Wrapping Up…

Don’t just dream about longer surf sessions—train for them.
Mix these exercises into your weekly routine and watch your endurance transform.
The best surfer isn’t the one with the most talent but the one who can stay out the longest when the waves are firing.

When you’re ready to test your skills on world-class waves, Hollow Tree’s Resort is the perfect place to put your training into action. And with our on-site gym, you can keep building your strength and stamina even when you’re off the board. See you in the lineup!