At its core, SUP (stand-up paddleboarding) involves standing on a large, stable board and using a paddle to glide across the water. Unlike surfing, which relies on waves, paddleboarding can be done in calm lakes, slow rivers, or the ocean — making it incredibly versatile and accessible.

The beauty of SUP is that it’s easy to learn, gentle on the body, and endlessly adaptable. You can paddle for fitness, yoga, fishing, touring, or simply for the peace of being on the water.

There are different types of SUP (touring, yoga, racing, fishing), but the basic skills and equipment remain largely the same. This beginner’s guide to stand up paddleboarding will walk you through everything you need to know to get started.

Getting started doesn’t require a ton of gear, but choosing the right equipment makes a big difference in how quickly you progress and how safe you feel.

Beginners should start with a wide, stable board. Inflatable boards like the ones from Glide are great for new paddlers because they’re:

• Durable and forgiving

• Easy to transport and store

• Comfortable underfoot

Look for boards around 10’6” to 11’6” long and at least 32” wide. A board with higher volume (thicker and wider) provides more stability, making it easier to find your balance.

Choose an adjustable paddle so you can tailor the height to your body and the conditions. A properly sized paddle makes paddling more efficient and less tiring.

👉 Rule of thumb: your paddle should be about 8–10 inches taller than you when standing.

Always wear a leash. It keeps you connected to your board if you fall off, which is especially important in wind or moving water. A board is your biggest flotation device — never let it drift away.

Legally required in many areas. Look for a low-profile belt-style or inflatable vest that won’t restrict your movement.

• Waterproof dry bag for your phone or essentials

• Reusable water bottle

• Hat, sunglasses, and reef-safe sunscreen

• Quick-dry clothing or swimsuit

• Water shoes if launching from rocky terrain

Standing up may feel intimidating at first, but with a little patience, you’ll be upright and cruising in no time.

1. Start in Calm, Shallow Water – Begin where you can stand next to the board. Place it in the water and position yourself behind the center handle.

2. Climb On Kneeling – Kneel on the center of the board with knees shoulder-width apart. Get comfortable and find balance.

3. Paddle From Your Knees – Take a few strokes while kneeling to get a feel for the board’s stability.

4. Stand Up Slowly – Place your hands on the board, bring one foot up at a time to where your knees were, then rise slowly.

5. Maintain Balanced Stance – Keep feet parallel, about shoulder-width apart, and centered. Bend knees slightly, keep your core engaged, and look ahead (not at your feet).

• Reach forward, fully submerging the blade.

• Pull back alongside the board using your core, not just arms.

• Keep paddle vertical for efficiency.

• Switch sides every 3–5 strokes to stay straight.

Use a wide sweep stroke (a big arc away from the board) to turn in the opposite direction of your paddle.

Plant the paddle behind you and pull toward the nose to slow down or back up.

Location makes a huge difference. For your first outings, choose spots with:

• Calm, flat water

• Minimal wind and boat traffic

• Easy access for launching

• No strong currents or surf

🌊 Great beginner SUP spots:

• Small lakes or reservoirs

• Protected bays or inlets

• Wide, slow-moving rivers

Avoid ocean surf, tidal rivers, or windy open water until you’re more confident.

SUP is safe and beginner-friendly, but water is unpredictable. Follow these practices:

• Always wear a leash and PFD

• Check the weather and wind forecast before heading out

• Paddle with a buddy or tell someone your plan

• Bring hydration and sun protection

• Stay near shore until you’re more advanced

• Avoid strong currents, offshore winds, or unfamiliar conditions

👉 Safety isn’t about limiting fun — it’s about ensuring you’ll want to paddle again tomorrow.

• Looking down instead of ahead – This throws off balance. Keep eyes forward.

• Locking knees – Soft knees absorb movement from water.

• Using only arms – Engage your core and back for power.

• Starting in choppy conditions – Pick calm water until you’re steady.

• Standing too far forward/back – Stay centered on the board’s handle.

Once you’re comfortable on flat water, your SUP journey opens up:

• Try SUP yoga for balance and mindfulness.

• Go touring on longer-distance paddles.

• Fish from your board with rod holders and gear.

• Explore light river currents or coastal paddling as skills progress.

The possibilities are endless, and every new session builds confidence.

• Mastering the Proper Paddle Strokes

• How to Maintain and Care for Your Paddle Board

• How to Paddleboard Faster

• What to Bring on a Paddle Boarding Adventure

Paddleboarding is a simple, beautiful way to explore the water — and once you get the hang of it, it’s hard to stop. The key is to start slow, stay safe, and give yourself time to build balance and technique.

For beginners, an inflatable all-around board is often the best entry point: stable, forgiving, and easy to store. It removes the barriers of transport and storage, letting you focus on learning and enjoying the water.

Whether you’re here to relax, exercise, or discover new places, SUP has something for everyone. From quiet sunrise sessions to fun family outings, paddleboarding can become a lifelong hobby that adapts as your skills grow.

So grab a board, head to calm water, and take your first strokes. Before long, you’ll be gliding with confidence and planning your next adventure.

👉 Ready to start? Explore Glide’s beginner-friendly paddle boards

and find the perfect match for your SUP journey.