Get in SUP'er Shape For Spring Paddle Boarding

Stand-up paddleboarding (SUP) is more than just a leisurely activity; it's a full-body workout that enhances your balance, coordination, and cardiovascular health. It also has the perk of burning a significant number of calories. However, to unleash your full potential during the paddleboarding season, maintaining your fitness level during the off-season is crucial. Here are some top tips to get you in supreme shape before the paddleboard season kicks off. Stand-up paddleboarding is an excellent full-body workout that gives various benefits, including increased balance, coordination, and cardiovascular health. 

Key Highlights

  1. Develop Your Core Strength: Essential for balance and stability on the board. Incorporate planks, sit-ups, and Russian twists into your fitness routine.
  2. Boost Your Endurance: Integrate cardiovascular exercises like jogging, cycling, or swimming to improve stamina and enjoy longer sessions on your paddleboard.
  3. Strengthen Your Upper Body: Focus on exercises like push-ups, pull-ups, and dumbbell rows to build the strength needed for efficient paddle strokes.
  4. Enhance Balance and Stability: Add yoga, Pilates, or balance training to your regimen for improved proprioception and stability on the board.
  5. Incorporate Interval Training: Prepare for the sport's intense effort intervals with HIIT, building strength and endurance suitable for various fitness levels.


exercising on a paddle board

Develop Your Core Strength

A strong core is essential for paddleboarding. It's the foundation of maintaining balance and stability as you paddle. Your core muscles, including those in your abs, pelvis, and lower back, work collectively to stabilize your spine and support your body. A robust core is your ticket to mastering the waves with grace and efficiency.

Incorporate exercises like planks, sit-ups, and Russian twists into your routine. Planks are fantastic for engaging your entire core and can be done almost anywhere, while sit-ups and Russian twists enhance your rotational strength, making you a powerhouse on your paddleboard.


Boost Your Endurance

Paddleboarding is a testament to the power of endurance. To maximize your time on the water, integrate cardiovascular exercises like jogging, cycling, or swimming into your off-season training. These activities not only improve your cardiovascular health but also boost your stamina for those long, fulfilling days on your board.

Running is a straightforward way to elevate your endurance, cycling offers a high-intensity cardio workout without the harsh impact on your joints, and swimming is an excellent all-around exercise that benefits every muscle group necessary for paddleboarding.

Strengthen Your Upper Body

While your core does the heavy lifting, don't underestimate the value of upper body strength. Training your arms, shoulders, and back will make paddling both easier and more effective. Push-ups, pull-ups, and dumbbell rows are excellent exercises to build the strength needed for efficient paddle strokes.

Push-ups target your chest, shoulders, and triceps, pull-ups enhance your back, shoulders, and arms, and dumbbell rows work your back and biceps while engaging your core, mirroring the action of paddling.

exercising on a paddle board

Enhance Balance and Stability

Incorporate yoga, Pilates, or balance training into your workout regimen to improve your balance and stability on the board. These exercises enhance your proprioception, allowing for greater ease in maintaining balance and stability while paddleboarding.

Yoga and Pilates focus on core strength, flexibility, and balance, all critical for paddleboarding proficiency. Strength exercises like single-leg squats and deadlifts also contribute significantly to your balance and stability.

Incorporate Interval Training

Given that paddleboarding involves intervals of intense effort followed by rest, interval training is an excellent way to prepare for the sport. HIIT (High-Intensity Interval Training) is ideal for building strength and endurance, adaptable to various fitness levels and goals.

As spring approaches, remember that even short, consistent workout sessions can significantly enhance your paddleboarding experience. Dedicate a few minutes every day to these exercises, and you'll be gliding across the water with ease, leaving your less-prepared friends in your wake.

Learn more about paddle board training.

And if you want to update your paddle board quiver please take a look at our latest inflatable paddle boards.