Exercises for Older Surfers: How to Stay Fit and Keep Catching Waves

Can You Start Surfing Later in Life?

I see it all the time — surfers in their 50s, 60s, even 70s still paddling out, still smiling, still chasing waves.

And every time, it reminds me of something important:

👉 Surfing isn’t about age. It’s about how you adapt.

If you’re wondering:

• “Am I too old to start surfing?”
• “Can I get back into it after years off?”
• “Why does it feel so much harder now?”

You’re not alone.

The truth is, your body changes — but that doesn’t mean your surfing has to stop. It just means your approach needs to evolve.

This guide will show you how to:

• Stay strong and mobile in the water
• Improve your pop-up and paddling
• Reduce injury risk
• Choose the right gear
• Keep surfing for decades to come

If you’re heading overseas soon:

👉 Read: How to Prepare for Your First Surf Trip

Why Surfing Is One of the Best Things You Can Do As You Age

Surfing isn’t just fun — it’s one of the most complete forms of movement you can do.

Physical Benefits

• Full-body strength (especially shoulders, back, and core)
• Cardiovascular fitness
• Joint mobility and flexibility
• Balance and coordination

Mental Benefits

• Reduces stress instantly
• Improves focus and presence
• Builds confidence and resilience

There’s something powerful about being in the ocean that goes beyond fitness.

👉 It keeps you feeling alive.

The Biggest Challenges for Older Surfers

Let’s be real — things do change.

Understanding this is the key to improving.

1. Slower Pop-Up

That quick explosive movement becomes harder with:

• reduced mobility
• less core strength

2. Reduced Flexibility

Tight hips, shoulders, and lower back can:

• limit movement
• affect your stance

If this is your weakness find out how to fix it here.

3. Less Paddling Endurance

You might notice:

• getting tired faster
• struggling to catch waves

4. Increased Injury Risk

Common issues:

• shoulders (rotator cuff)
• knees
• lower back

5. Mental Hesitation

This is huge — and often ignored.

Fear of:

• wipeouts
• hold-downs
• injury

👉 This can affect your surfing more than your body.

Why you need to start doing surf-specific training

Why Generic Fitness Stopped Working for Me

I used to think staying surf fit meant training harder.

More gym.

More cardio.

More volume.

But over time I realised something:

surfing rewards movement quality more than punishment.

Once I focused more on mobility, paddling endurance, recovery and staying athletic instead of exhausted…

surfing started feeling easier again.

Quick note:

Before surf coaching became my focus, I worked as a personal trainer, studied biomedical science and ran my own women’s fitness business.

So while I still think surfing itself is the best training…

these are the things I’ve found matter most.

The 4 Things I’d Train First

If I only had limited time:

1. Paddling endurance

Swim.
Skierg.
Surf.

Read: How to Prepare for Your First Surf Trip

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2. Mobility

Shoulders.
Hips.
Thoracic spine.

Read: Surf Mobility

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3. Single leg strength

Split squats.
Step ups.
Balance.

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4. Recovery

Sleep.
Walking.
Less intensity.

If You Want Structure Instead of Guessing

One surf fitness program I’ve personally used and actually liked is Surf Strength Coach by Cris Mills.

Back when I was trying to improve my surfing more seriously, I realised generic gym training wasn’t transferring very well.

I wanted to surf longer.

Move better.

And not feel wrecked afterwards.

What I liked about his approach was it felt more surf-specific rather than just harder training.

As someone who’s worked as a personal trainer, studied biomedical science and spent years surfing with a few injuries along the way — I appreciated that.

Programs I’d look at:

→ Endless Paddling Endurance
→ Surfers Back Solution
→ The Perfect Pop Up Program

That said…

I still think surfing itself is the best training.

Programs just help fill the gaps when life gets in the way.

👉 Check out Surf Strength Coach here

Best Gear for Older Surfers (What Actually Helps)

This is something most people overlook — but it matters more as you get older.

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🏄‍♂️ Surfboards (Stability Over Performance)

Look for:

• More volume
• Wider shape
• Softer rails

👉 These make catching waves easier and reduce frustration

Read: Best Surfboards for Older Women

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Wetsuits And Sun Protection

Choose:

• Flexible materials
• Easy entry (back or chest zip)
• Good fit without restriction

👉 A bad wetsuit will ruin your session

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⚡ Optional (But Powerful)

• Balance boards (for training at home)
• Resistance bands
• Foam rollers

👉 Small tools = big improvements

Hand plane bodysurfing is also a fantastic low-impact alternative for older surfers wanting to stay connected to the ocean on smaller days.

Read – Body Surfing With a Hand Plane (What Actually Made Me Better)

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Strength and Endurance

Strength and endurance matter.

But I stopped trying to train like an athlete and started training to surf better.

These days I’m a big fan of:

• kettlebells
• swimming
• Pilates
• hills
• resistance bands

Include single-leg balance drills – Bulgarian split squats, skipping, single leg step ups, mini tramp sessions – incorporate single-leg drills with eyes closed for a challenge.

Simple stuff that keeps me moving well.

Not destroyed.

Flexibility

While strength and balance are often highlighted, flexibility will ensures fluidity in movements and reduces the risk of injury.

Incorporating athletic stretches pre-surf and yoga routines can keep you limber and wave-ready.

I’m a huge advocate of Pilates – after resisting for so many years because I wanted a “real workout” in the gym, I’m now a full-on Pilates junky. I had lower back issues and found this type of exercise to be so helpful. I found it to help counteract the extended periods of time that the lower back spends in extension when you’re in the water for a big surf session. It has helped me to surf longer and with more comfort.

If you are looking for surf mobility exercises, have a look at this article.

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The Mental Side Nobody Talks About

I actually think this becomes more important as we get older.

Physical fitness matters.

But hesitation, frustration, fear of injury and overthinking can quietly steal more waves than fitness ever will.

Another thing that really helped me was learning about surf apnea.

Surf-specific breath training to help increase lung capacity and tolerance to CO2 levels so you can more comfortably withstand a bad hold down. This is something id recommend even to beginner surfers.

One underrated way to build water confidence and endurance:

👉 Read: Body Surfing With a Hand Plane

Read: Why Women Feel Intimidated

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Recovery Matters

I used to think more training always meant better surfing.

Now I think recovery is where a lot of progress happens.

Especially as we get older.

Things I prioritise more now:

• walking
• sleep
• mobility
• enough food
• consistency

I’d rather surf three great sessions than train so hard I don’t want to paddle out.

Best Exercises for Older Surfers: My 6-Pillar Surf Fitness Framework

If all the surf fitness advice online feels overwhelming…

this is the framework I’d personally build around.

Not because it’s perfect.

Because after years of surfing, coaching, training clients, recovering from injuries and coming back to surfing in different seasons of life…

these are the areas that actually seem to matter.

You do not need to master all six.

Even improving one or two can completely change your surfing.

Pillar 1 — Build Your Engine
(Cardio)

Pillar 2 — Catch More Waves
(Paddling)

Pillar 3 — Stay Stable
(Core)

Pillar 4 — Move Well
(Mobility)

Pillar 5 — Build Strength
(Strength)

Pillar 6 — Keep Showing Up
(Balance + Recovery)

Warm-up exercises to prepare the body for surfing

Dynamic warm-up exercises are essential for older surfers to prevent injuries and enhance performance.

Focus on doing mobility drills, actively stretching major muscle groups involved in surfing, such as the shoulders, back, hips, and legs.

Perform exercises like arm circles, shoulder rolls, trunk and front knee rotations, and lunges to loosen up those muscles and improve mobility.

Exercises to improve balance and stability in the water

Maintaining balance on a surfboard is crucial for successful wave riding. To enhance your own balance training skills and your surf training session, try standing on a balance board or bosu ball while simulating wave movements with small shifts in weight. There are some really fun indoor surfing trainer boards around. Even my 3 year old loves to use them on a windy day.

This exercise challenges your stabilising muscles and proprioception.

Additionally, single-leg exercises like lunges or squats can be highly beneficial in strengthening leg muscles responsible for stability on the board.

Strength training exercises for paddling power

Strong paddling is essential when catching waves – it requires a strong upper body, robust arms, shoulders, and core strength.

Incorporate push-up variations into your routine that target these areas: regular push-ups engage the chest muscles while emphasising the triceps; wide-arm push-ups emphasise pectoral muscles; diamond push-ups target the triceps more intensely.

Furthermore, incorporating resistance band exercises into surf workouts can greatly enhance shoulder strength and athletic capacity, helping you efficiently power through those paddling sessions.

Think front squats, lunges, and burpees, and add a weighted vest to challenge yourself. All these exercises help build muscle; a full-body workout will increase your fitness level and allow you to get more waves and have more fun.

1. Paddling Power Swim:
   • Purpose: Enhance shoulder strength and endurance for efficient paddling.
   • Instructions:
     1. If you can access a pool, swim freestyle, focusing on long, powerful strokes.
     2. Engage your core and use your lats (large muscles in the back) for each stroke.
     3. Start with short distances and gradually increase as your endurance improves. Aim for multiple short bursts, mimicking paddling out through the waves. For example, swim 4 sets of 50 meters with a 1-minute rest in between.

Pop Up – Surf Training

Pop ups matter more than people realise.

And they’re one of the first things that can feel harder with age.

The good news?

They respond really well to simple practice.

A few minutes consistently beats smashing out huge sessions once a week.

1. Pop-Up Practice:
   • Purpose: Improve the speed and fluidity of your pop-up, essential for catching waves.
   • Instructions:
     1. Start by lying face down on a yoga mat or carpet, mimicking your position on a surfboard.
     2. Place your hands next to your shoulders, as you would when preparing to pop up on a board.
     3. Engage your core and in one fluid motion, push up with your arms and bring both feet underneath you, coming into a squatting position.
     4. Return to the starting position and repeat. Aim for 3 sets of 10 reps.

I have an article going deep into this topic here.

Core strengthening exercises for stability on the board

Having a strong core is vital for maintaining stability and balance while riding waves. Plank variations are fantastic for engaging multiple core muscles simultaneously. Start with a basic plank in the prone position by supporting yourself on your forearms and toes, holding the position for 30 seconds to a minute.

As you progress, incorporate side planks to target obliques and rotational stability. Additionally, rotational exercises like Russian twists and basic squats can strengthen your core and prepare it for the dynamic movements required during surfing.

Tailoring Exercises for Aging Surfers

Warm-Up:

1. Dynamic Ocean Prep: 5 minutes
   • Begin with a brisk beach jog, simulating the movement of wading into waves.
   • Incorporate high knees and butt kicks to activate the core and legs.
2. Surfer’s Dynamic Stretch:
   • Dynamic Arm Circles: 1 minute. Progress from small to large circles to warm up the shoulders.
   • Leg Swings: 1 minute. Front-to-back and side-to-side for hip mobility.
   • Dynamic lunges: Walking lunge position just use body weight – add weight if needed

Strength & Power (Enhance Paddling Power & Efficient Pop-Up): Upper Body

1. Resistance Band Rows: 3 sets of 12 reps.
   • Target the back and shoulder muscles crucial for paddling.
2. Plyometric Push-Ups: 3 sets of 8-10 reps.
   • Add an explosive element to regular push-ups for increased power.
3. Surfer’s Squats with Dumbbells: 3 sets of 10 reps.
   1. Hold dumbbells and perform deep squats, mimicking the motion of popping up on the board. Feet shoulder width apart
4. Bulgarian Split Squats: 3 sets of 10 repsKeep core tight focus on slow movement and glut activation

Balance & Stability (Mastering Waves & Board Control):

1. Bosu Ball Stands: 3 sets of 30 seconds.
   • Challenge stabilizing muscles, simulating the instability of water.
2. Indo Board Balance Drills: 10 minutes.
   • Mimic the motion of surfing on land, enhancing balance and proprioception.

Flexibility & Mobility (Fluid Movement & Injury Prevention):

1. Dynamic Lunge with Twist: 3 sets of 12 reps.
   • Combine lunging with a torso twist for hip mobility and core activation.
2. Surfer’s Yoga Flow: 10 minutes.
   • Incorporate poses like Downward Dog, Warrior II, and Extended Triangle Pose for flexibility and strength.

Core Activation (For Board Stability & Powerful Maneuvers):

1. Plank Variations: 3 sets of 30 seconds each.
   • Regular, side plank, and dynamic plank (shifting weight front-to-back and side-to-side).
2. Russian Twists with Medicine Ball: 3 sets of 20 reps.
   • Strengthen obliques, vital for sharp turns and maneuvers on the board.
3. Medicine ball slams

Keep core tight and slam while crunching abs

Cool Down:

1. Myofascial Release with Foam Roller: 10 minutes.
   • Focus on the back, legs, and hips. Helps in muscle recovery and reducing soreness.
2. Deep Ocean Breathing: 5 minutes.
   • Lie down, close your eyes, and imagine the sound of waves. Breathe deeply, taking in the salty air, and exhale slowly, syncing with the rhythm of imagined waves.

Final Thoughts

I actually think getting older helped my surfing.

Not because I got fitter.

Because I stopped trying to force it.

I started choosing better boards.

Recovering more.

Training smarter.

And accepting that surfing doesn’t have to look the same in every season of life.

You don’t need to surf like your 20-year-old self.

You just need enough strength, confidence and fitness to keep showing up.

That’s where the fun starts again.

If you’re in need of inspiration for your next surf trip – check this out!

FAQ

Is surfing harder as you get older?

Usually yes — but mostly because recovery, mobility and consistency change.

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Can you improve surfing after 40?

Absolutely.

A lot of surfers improve because they become more strategic.

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What is the best exercise for older surfers?

Paddling endurance, mobility and single-leg strength.

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Should older surfers lift weights?

Yes — but surf specific movement matters more than chasing numbers.

Can a 70 year old learn to surf?

Age is but a number! With the right guidance, physical preparation, and mindset, it’s possible for individuals even in their 70s to pick up surfing. Always consult with a physician before taking on such activities.

How can I strengthen my body for surfing?

Strengthening for surfing involves a combination of cardiovascular exercises, strength training (especially for the upper body and core), flexibility routines, and balance and mobility drills. Incorporate exercises like push-ups, planks, squats, and dynamic stretches. Surf-specific yoga poses can also be very beneficial. If you are interested in trying a few have a look here.

What exercises improve surfing skills?

To enhance and improve your surfing skills, focus on exercises that mimic surfing movements: pop-up drills, balance board workouts, paddling simulations, and dynamic core exercises like Russian twists.

What is the best exercise for surfing paddling?

Paddling requires strong shoulders, arms, and back. Incorporate exercises like swimming, resistance band pull-aparts, and dumbbell rows to target these muscle groups.