People often ask me how to prepare for first surf trip and honestly my answer has changed over the years.
I used to think preparing for a surf trip meant:
getting fitter
training harder
doing more cardio
But after years of surf travel and running surf coaching trips…
I realised most people prepare for the wrong things.
Because what ruins surf trips usually isn’t fitness.
It’s:
getting tired too quickly
not being comfortable underwater
surfing waves too advanced
poor board choice
trying to surf all day and burning out
If you want more waves and more fun…
prepare differently.
Quick Answer
If you want to prepare for a surf trip:
- surf more if possible
- build paddling endurance
- improve breath recovery
- choose the right board
- improve flexibility
- train your nervous system
- manage expectations
The goal isn’t becoming the fittest surfer.
It’s arriving fresh enough to enjoy every session.
Jump to Section
- Train Smarter, Not Harder
- Train Your Breath First
- The 6 Fitness Pillars for Surfing
- What I Wish I Knew Before My First Surf Trip
- Recovery Matters More Than You Think
- How to Progress Faster on Your Trip
- Final Thoughts
- FAQ
Most Beginners Train the Wrong Things
You probably don’t need to train harder.
You probably need to train smarter.
Ask:
Can I surf for multiple sessions?
Can I recover?
Can I paddle comfortably?
Can I enjoy bigger days?
That’s what matters.
Preparing for Surf retreat or Surf Camp
Top Tip – Do What You Love: Surf as Much as Possible
The best way to prepare for a surf retreat is to do what you love most—surf! Surfing as often as possible is the most enjoyable and effective way to get fit for surfing. The more you surf, the better your endurance will be.
Plus, spending time in the water helps you fine-tune your technique and get a better feel for reading waves, essential for improving your surfing skills. Every session on the board is a step towards becoming a more confident and capable surfer, ready to tackle the waves on your retreat.
If you like the look of this wave taken in lombok check out my guide to lombok. I have scored so many epic rides on this island I simply love it! It’s the perfect location for beginners and intermediates which is why i host my surf coaching retreats here – just for women!
Train Your Breath First
As a surf apnea coach – of course, I’m sticking this one at the top!
But seriously, if you can’t breathe efficiently when paddling out – of course, you’re going to feel gassed.
Surf apnea isn’t just about holding your breath but also about learning to breathe for performance and faster recovery. This allows you to surf stronger and for longer, catch more waves, and feel more comfortable when you’re out there.
There is nothing worse than getting back out the back after catching a wave and not being able to get another incredible wave coming straight at you because you’re too stuffed to catch it!
Preparing for those hold-downs and improving your breath-holding capacity is crucial for any surf trip.
Surf apnea training on land can significantly boost your confidence and safety in the water. Start by practising breath-holding exercises and controlled breathing techniques.
Yoga and meditation can also help you learn to stay calm and manage your breath efficiently. Incorporate dry land exercises like apnea walks, where you hold your breath while walking, to simulate underwater conditions. This training will enhance your lung capacity and help you stay relaxed during those challenging moments under the waves.
If you are not confident in this area, check out my online coaching program.
I also have an article on CO2 tables for getting the body used to the stress felt during hold downs here.
Build Surf Fitness (Without Overcomplicating It)
You do not need a six-day gym split before a surf trip.
Focus on four things:
- paddling endurance
- mobility
- recovery
- basic strength
That alone will get most people far better results than trying to train like a professional surfer.
I’d rather arrive:
fresh
than exhausted from training.
If you want deeper training guides:
👉 Best Exercises for Older Surfers
Quick note before we start:
Before surfing became my full focus, I worked as a personal trainer, studied biomedical science, and ran my own women’s fitness business while at university.
Over the years I’ve coached surfers, trained breathwork, and spent plenty of time figuring out how to keep surfing stronger without wrecking my body.
So while surfing itself is still my favourite training tool…
these are the areas I’d personally focus on before a surf trip.
Pillar 1: Cardiovascular Endurance
If there’s one thing that ruins surf trips fast…
it’s getting out of breath.
Cardiovascular endurance matters because it helps you:
- paddle repeatedly
- recover faster between waves
- surf longer sessions
- stay calmer under fatigue
You do not need marathon fitness.
You just want enough respiratory endurance that paddling doesn’t completely cook you.
My favourites:
- surfing (best option)
- swimming
- walking hills
- cycling
- intervals
If you already train, don’t overcomplicate it.
And if flexibility is your weak point:
👉 Read: Best Yoga and Stretching for Surfers
Pillar 2: Paddling Endurance
If I had to prioritise one thing before a surf trip…
this would probably be it.
Paddling endurance catches waves.
Surfing itself is the best paddling training.
But if waves aren’t available:
- swim steady laps
- resistance bands
- rowing machine
- shoulder endurance work
Focus more on rhythm than intensity.
I’d rather see someone paddle efficiently for an hour than sprint and gas out.
👉 Read: Best Exercises for Older Surfers
Pillar 3: Core Strength
Your core does far more in surfing than people realise.
It helps with:
- stability
- pop ups
- turning
- injury prevention
You do not need endless crunches.
I prefer:
- planks
- carries
- anti rotation work
- controlled leg raises
Yoga also works brilliantly here because you get mobility and awareness at the same time.
Strong core = less wasted energy.
Pillar 4: Mobility and Flexibility
Mobility is underrated.
Especially once we’re no longer 18 and surfing every day.
Good mobility helps:
- paddling position
- pop ups
- turning
- recovery
- lower back comfort
I focus most on:
- shoulders
- thoracic spine
- hips
- hamstrings
You do not need hour long stretching sessions.
Five to ten minutes consistently is enough.
👉 Read: Surf Mobility Moves: Get Bendy for Your Next Big Wave!
Pillar 5: Strength
Surfing is not bodybuilding.
But strength helps.
But enough strength matters more than maximum strength.
Focus on:
Upper body:
- pull ups
- push ups
- rows
Lower body:
- squats
- split squats
- step ups
If you don’t have waves at home, beach walks and hills are underrated.
Build enough strength that surfing feels easier.
Pillar 6: Balance and Coordination
People love balance boards.
Honestly…
they’re fun.
But I wouldn’t obsess over them.
Balance improves naturally through:
- surfing
- movement
- strength
- time on unstable surfaces
That said:
balance boards, BOSU work and single leg exercises can help build confidence and body awareness before a trip.
Especially if you’re returning after time off.
The Surf Strength Program I Actually Used
One program I’ve personally used and genuinely enjoyed is Surf Strength Coach by Cris Mills.
Back when I was trying to improve my surfing more seriously, I went through some of his training and what stood out to me was that it didn’t feel like generic gym programming slapped onto surfing.
A lot of surf fitness programs focus on making you tired.
This felt more focused on helping you move better, surf longer, and stay more resilient.
As someone who’s had back issues, spent years surfing, worked as a personal trainer, and now comes back to surfing in different seasons of life — I appreciated that approach.
What I also like is that the programs aren’t all designed for elite surfers.
There are options depending on what you actually need.
Some that stood out to me:
→ 2 Week Surf Trip Preparation
→ 6 Week Surf Trip Preparation
→ Endless Paddling Endurance
→ Breathwork Essentials
→ Surfers Back Solution
→ The Perfect Pop Up Program
If you’re someone who enjoys structure or struggles to stay consistent training alone, this could be a helpful way to prepare before a trip.
That said…
I still think surfing itself is the best surf fitness.
Programs like this can help you get surf fit for your first surf trip without needing to overthink your training.
👉 Check out Surf Strength Coach here
Choose the Right Board
This matters more than people realise.
Wrong board:
→ more fatigue
→ fewer waves
→ frustration
→ slower progression
👉 Read:
Best Surfboards for Older Women
Don’t Ignore Recovery
A few years ago I did exactly what everyone dreams of.
I raced over to Lombok the second I landed in Indonesia.
Straight onto the boats.
Warm water.
Blue water.
Perfect long lefts peeling down the reef.
Just me, my mate, and our captain.
For three days straight we surfed like complete idiots.
Six… sometimes seven hours a day.
No shade.
No proper food.
Hardly any water.
No hats.
No half time.
Just wave after wave after wave because when conditions line up like that… you convince yourself this might never happen again.
Those days are still some of my favourite surf memories.
But on day four…
I woke up and couldn’t move my head.
The room spun instantly.
I started vomiting.
I honestly thought I had horrific food poisoning.
For two days I couldn’t even drink water properly without throwing up.
I stayed in bed barely moving.
Turns out…
it wasn’t food poisoning.
It was sun stroke and exhaustion.
And it took another few days before I even felt human again — let alone wanted to paddle out.
That trip honestly changed how I think about surf preparation.
Because fitness isn’t just about how much surfing your body can survive.
It’s about recovery too.
Now I think more about:
- hydration
- timing sessions
- recovery
- shade
- and protecting myself enough to surf again tomorrow
Because one extra session isn’t worth losing four.
Staying hydrated is also crucial, so drink plenty of water before and during your retreat. Think coconut water, or add lemon and salt.
👉 Read: How to Score the Best Waves in Lombok
👉 Read: Do You Really Need a Surf Hat?
👉 Read: Do You Really Need a Surf Hat?
What I Wish I Knew Before My First Surf Trip
You do not need to surf every session.
You do not need to prove anything.
You do not need perfect fitness.
You just need enough capacity to enjoy it.
That’s where the real progress happens.
Don’t Make These Mistakes
After years of surf travel and coaching, these are the mistakes I see most:
- surfing every session and burning out
- changing boards halfway through the trip
- paddling out into waves too advanced
- not eating enough
- underestimating sun exposure
- not drinking enough water
- trying to surf like locals instead of your own level
I honestly think most people improve more by surfing 70% of their capacity consistently than going full send on day one.
Leave enough energy to surf tomorrow.
If you want extra water time without taking a surfboard everywhere:
👉 Read: Body Surfing With a Hand Plane
Final Thoughts
Preparing for a surf trip isn’t about becoming the fittest person in the lineup.
It’s about creating enough capacity to enjoy it.
Catch more waves.
Feel calmer.
Recover better.
And leave wanting another trip.
FAQ
How fit should I be before a surf trip?
You do not need to be super fit.
But being able to paddle repeatedly and recover between sessions makes a huge difference.
How long should I train before a surf trip?
Ideally 4–8 weeks.
But even small changes improve your experience.
Is surfing enough to get surf fit?
Usually yes.
Surfing itself is the best preparation.
Should beginners train differently?
Beginners benefit most from:
- endurance
- mobility
- board choice
- confidence