Why getting surf-fit before your holiday makes all the difference
- The sea waits for no one...
- Why a little training goes a long way
- The hidden challenge: landlocked life
- What makes surf fitness different?
- Surf fitness and the mind
- What surf fitness looks like in practice
- Bonus! Breathwork and recovery
- Don’t wait until you’re here
- FAQ about fitness for your next surf trip
- Final thoughts
The sea waits for no one...
Chilling on your board catching wave after wave. Laughing with your family or friends under a wide Spanish sky.
At A-Frame, we’ve spent over 20 years teaching surfing here in El Palmar. 20! We're so stoked about this. More so because we’ve met thousands of awesome students. From total beginners to advanced surfers brushing off the rust.
And if there’s one thing we’ve seen again and again, it’s this:
The ocean doesn’t wait for anyone. And surfing (especially for beginners or returners) is far more physical than most people expect.
Even small waves demand effort.
Paddling uses muscle groups you might not have felt in years. Pop-ups ask for agility and upper body strength. And balance? It's surprisingly difficult when your lower body is shaking from using those leg muscles you didn’t know you had!
That’s where surf fitness training makes a huge difference.
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A row of beginner surfers in wetsuits practise on the beach before heading into the water to surf
Why a little training goes a long way
You don’t need to train like a professional athlete to improve your surfing. But if you arrive in shape (even just a little!) you’ll:
Recover faster between sessions
Learn quicker in surf lessons
Catch more waves
Avoid the kind of soreness that can ruin your second or third day
After coaching thousands of surf sessions over the years, one thing's for sure. The students who prepare get more out of their surf trip.
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A woman is silhouetted on the beach at sunrise in a yoga stretch, surrounded by early morning light
The hidden challenge: landlocked life
If you live far from the ocean, like many of our guests, you might not have much experience with surfing technique or ocean conditions. And that's totally OK!
Surfing can feel completely foreign. Add in a busy lifestyle, kids or a full-time job and it’s easy to put fitness on the back burner.
But don't stress. Most of the families, solo travellers and couples we see each season are in the same boat.
They arrive excited but surprised at how physically demanding surfing is.
The good news? It doesn’t take much to change that.
What makes surf fitness different?
Surfing is a full-body sport. But it’s not just about only building strength. A proper surfing fitness workout targets your entire body across four areas:
Strength for paddling, pop ups and board control
Endurance to keep going session after session
Mobility to move freely without injury
Balance to stay upright on a moving surfboard
Traditional gym workouts often focus on isolated fitness exercises. But surf fitness exercises incorporate movements that mimic real-life surf scenarios.
You use your own body to train, often from a starting position on the ground, and focus on things like shoulder flexibility, posture, core strength and landing mechanics.
The beauty of surf fitness is how well it translates to actual waves.
You’re not just getting in shape. You’re developing muscle memory, breath control and movements that will directly improve your surfing performance.
Oh... and did we mention that you can do it all from your own home? That's right. No equipment needed. Just your body, a yoga mat (optional) and a little dedication.
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Katrin from A-Frame gently corrects a student's posture in yoga class and offers supportive guidance
Surf fitness and the mind
There’s another part of surfing that doesn’t get talked about enough: the mental game.
The ocean is unpredictable. You might fall more than you stand. You might feel nervous before paddling out. And if you’re new to it all, that can feel overwhelming.
We get it. And funnily enough, even pro surfers go through all this. Albeit in much crazier waves!
After teaching surfing in El Palmar for two decades, we know that mindset shapes everything. Some of our most successful students aren’t the strongest.
They’re the calmest, the most patient, the ones who can shake off a wipeout and paddle out again with a smile.
That’s why mental preparation is just as important as physical. Developing a surfer’s mindset means:
Patience for slow progress
Playfulness to keep things fun
Presence to enjoy each wave, no matter how small
Curiosity to learn from every wipeout
Adding breath work to your surf workout helps too.
Controlled breathing builds lung capacity, calms your nervous system and keeps you relaxed during wipeouts and between sets.
It also supports recovery so you’re ready for your next surf session.
Ultimately, arriving with the right mindset changes everything. You’ll feel more relaxed, more open to learning and far more likely to have a great time.
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Eine Gruppe von A-Frame Schülern macht Dehn- und Aufwärmübungen am Strand, bevor es in die Wellen geht
What surf fitness looks like in practice
So what does a good surf workout actually include?
Core and mobility drills like bird dogs, glute bridges and gentle stretches to free up your spine, hips and shoulders. These fitness exercises build a strong core and form the foundation for surfing
Pop-up practice to develop explosive movement, build upper body power and improve posture and balance for getting to the standing position
Paddle power exercises including push ups and back-focused movements that target your upper body and shoulder strength
Balance and flow sessions using bodyweight moves that mimic the wobble of water. Perfect for improving balance without needing a balance or wobble boards
Each workout should be short but intentional.
Whether you’re building endurance or learning to engage your core and leg muscles more efficiently, you’ll be preparing for the movements you’ll use literally every surf session.
Bonus! Breathwork and recovery
We’ve also included sections on breath work and recovery, because good surf fitness training includes more than just workouts.
Yin yoga, mobility routines and rest days are essential. It's not all about getting big shoulder or leg muscles.
These tools help you calm your nerves before paddling out, recover faster after surf sessions and stay injury-free. They also help you use less energy during your sessions, so you spend more time riding waves and less time recovering.
Many of our long-time guests swear by these elements.
They tell us it’s the little things, like a breathwork routine, beachside mobility drills or Katrin's amazing yoga classes, that make the biggest difference.
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A group of surf students stand on the beach waiting to start their pre-surf lesson warm-up exercise
Don’t wait until you’re here
It’s tempting to think you’ll figure it all out once you arrive. But showing up unprepared often leads to frustration, sore muscles and missed opportunities.
Instead, give yourself the gift of readiness.
A few minutes a day now means a more joyful, energetic and fulfilling experience in El Palmar.
Whether you’re a busy parent, a couple on an adventure or a solo traveller finally taking that surf trip, we know from years of experience:
The surfers who prepare are the ones who have more fun and progress faster.
FAQ about fitness for your next surf trip
No, but improving your fitness level before your surf trip will help you enjoy it more. Surfing uses the entire body. And getting comfortable with surf fitness exercises can help you paddle longer, stand up more easily and recover faster.
Just 10 minutes a day. Whether you do one round or several, you’ll build strength, endurance and mobility without disrupting your schedule.
Of course! It’s perfect for beginners, returners and yes... even advanced surfers who want to prepare at home. Every move is explained and scalable for all levels.
No gym needed. The workouts use your own bodyweight. All you need is a yoga mat (or towel), some space and a timer.
That’s okay. Surf fitness is about consistency, not perfection. Pick up where you left off and focus on showing up regularly. Each week builds toward your next surf session.
Expect to incorporate exercises like push ups, pull ups (if you have a bar), glute bridges, mobility drills, and surf-specific movements. You’ll train major muscle groups with a focus on paddling, pop ups and balance.
Yes! Pop up practice is essential. You’ll train the upper body, core and leg muscles needed for quick transitions to the standing position. Our instructors have seen huge improvements in students who prep this in advance.
Absolutely. The program includes mobility routines to improve shoulder flexibility and hip freedom. Plus... balance drills that mimic the instability of a surfboard.
That’s a great idea! Swimming boosts paddling strength and breath control, while yoga complements your surf fitness workout by improving posture, balance and flexibility.
Final thoughts
Your surf trip should be fun, not full of fatigue. With a little surf training and a solid surfing fitness workout plan, you can enjoy every wave and every session (and every sunset) in El Palmar.
After more than 20 years teaching here, we know what helps our guests thrive.
Prepare your body, steady your mind and the ocean will feel more welcoming from your very first paddle out. Let’s go!