3 Tips for Off-season SUP training

Paddleboarding (SUP) is a great form of physical exercise combined with good times. However, it is mostly available during summertime or in the least case during good outside conditions.

If you’re living in a region where there’s weather seasonality it’s a good idea to stay in shape in the off-season, so you’re ready and confident for the next time you stand up on your paddle board. In this guide, I’ll share with you 3 tips for off-season SUP training.

Regular exercising

By constantly working out on a bad weather day or in the offseason (e.g. winter time) you’ll maintain physical activity and confidence. Besides that there are several other reasons why working out is important for paddleboarding:

  1. Improved Endurance: Paddleboarding can be physically demanding, and working out can help improve your endurance and stamina, allowing you to paddle for longer periods of time.
  2. Better Balance: Exercises that target core and leg muscles can help improve your balance on the board, making it easier to paddle and reducing the risk of falls.
  3. Increased Strength: Working out can help build strength in the muscles used for paddling, including the arms, back, and core, allowing for more efficient and effective strokes.
  4. Reduced Risk of Injury: Regular exercise can help reduce the risk of common paddleboarding injuries, such as shoulder pain or lower back strain.
  5. Enhanced Experience: Working out regularly can help you get the most out of your paddleboarding experiences by allowing you to paddle longer, farther, and with more ease and control.

Overall, working out can help enhance your paddleboarding experience and reduce the risk of injury, making it a worthwhile investment in your health and well-being.

There’s quite a lot you can do to keep your body in shape. And you do not necessarily need gym equipment. Here are 5 basic exercises you can do to target most of the muscle groups that are engaged during paddle boarding:

  1. Plank: Hold a plank position to strengthen your core and improve balance.
  2. Squats: Stand straight feet slightly wider than shoulder-width apart and do squats to work your legs, glutes, and core.
  3. Push-ups: Perform push-ups on to work your chest, triceps, and core.
  4. Lunges: Step forward and perform lunges to work your legs and glutes.
  5. Plank: Perform a plank by holding the body in a straight line, supported by the forearms and toes, and maintaining a stable position for the duration of the exercise.

These are just the basic exercises I mentioned is just to give you an idea, a starting point to begin with. As you progress and learn more you can integrate and experiment with more exercises to improve specific aspects of your physique.

Here are some examples of different SUP workout routines:

Home Workout with SUP Surfer Connor Baxter

NOTE: It’s important to listen to your body and not overdo it, as overtraining can lead to injury and fatigue. Additionally, it’s important to allow for adequate rest and recovery, especially between intense SUP sessions or workouts.

Balance training

Besides traditional workouts, there’s a way to make your training at home more fun. And that is to train on a balance board or a bosu ball.

Balance board

There are different types of balance boards out there. But the main concept is that you have to maintain your balance on a board that stands atop a roller. I have a list of the best balance boards for SUP for you to check out.

With balance boards not only you can stand balancing but also practice tricks and movements, and those are just some of the benefits. Thus training your muscle memory and maintaining skills. Plus 15-20 minutes actively spent on a balance board is good cardio training for you.

How I improved my SUP surfing in one week.

Bosu ball

A BOSU ball is a piece of fitness equipment that looks like a half-ball on a flat platform. It can be used for a variety of exercises, including balance training, strength training, and cardio.

The name “BOSU” stands for “Both Sides Up,” as the ball can be used on either the flat platform side or the rounded half-ball side, providing different levels of instability for a range of exercises. BOSU balls come in different sizes and weights and are commonly used in gyms and fitness studios, as well as for home workouts.

The BOSU ball allows for dynamic, unstable surface training, which can improve balance, stability, coordination, and core strength. It can be used for exercises such as squats, push-ups, lunges, and planks, among others. The BOSU ball can also be used for rehabilitation and physical therapy to help improve balance and coordination.

Best Bosu Ball Surf Fitness Exercises

Stretching is a must

There are several reasons why you should stretch.

  • make your muscles more flexible;
  • make your muscles more durable;
  • greatly improve the way you surf, like adding more style to your riding.

Regular stretching before a SUP session will make your muscles more flexible, thus increasing the range of motion.

Stiff muscles are more likely to get sprained during extensive movements. So this is another major reason why you should stretch, it will help reduce the risk of injury.

Surfing Stretches, Surf Stretching Routine, Surfing Exercises
SUP Yoga: Flexibility


Preparing for the SUP season can be challenging at first. Self-motivation and self-improvement are always hard work. You’ll need to stay focused and consistent.

Combining physical training, balance training, and stretching will create a stronger and more resilient body, meaning you’ll be able to control it in a demanding situation.

But believe me, knowing that you’ve been working hard preparing for the season will pay off in the end. You’ll feel more confident and will be stoked when you first stand up on a board and start rowing. Good luck and take care.

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