When the water turns cold or the days get shorter, many paddlers store their boards until spring. But taking months away from activity can set you back—muscles tighten, balance fades, and endurance drops.

That’s why off season SUP workouts are critical. They maintain your strength, mobility, and paddle-specific balance during the downtime, so when spring arrives, you’re not starting from scratch. Think of it as preseason training for athletes—except you’re building toward long days on the water, not a competition.

Off-season workouts also keep you mentally engaged with the sport. Instead of feeling disconnected, you’ll know you’re actively preparing for better performance once paddling season returns.

Myofascial release with a foam roller is one of the most effective recovery tools you can use in the off-season. Paddle boarding puts unique strain on forearms, shoulders, and calves—muscles that can get stiff without regular attention.

• Increases range of motion for smoother paddle strokes

• Speeds up muscle recovery after training

• Prevents common SUP injuries like shoulder impingement

• Reduces stiffness in legs and back from standing long hours

• Forearms: Loosens grip tension to prevent paddle-related elbow pain.

• Shoulders & Traps: Protects the rotator cuff and eases paddling fatigue.

• Calves & Quads: Keeps your foundation mobile for better board balance.

• Upper Back: Improves posture and stroke efficiency.

💡 Roll slowly, pausing on tight spots for 20–30 seconds. Two or three times a week is plenty to see results.

To paddle stronger and longer, you need functional strength and balance. SUP workouts should simulate the micro-adjustments you make on the water.

• Bosu Ball Squats: Builds leg endurance while training balance like a board would.

• Stability Ball Chest Press: Works chest and triceps while forcing your core to stabilize.

• Bosu Shoulder Press: Improves upper body strength while mimicking SUP’s instability.

• Woodchopper with Cable or Band: Builds rotational power—essential for paddle strokes.

• Jumping Side Squats on Bosu: Adds explosiveness for handling chop, surf, or quick turns.

These exercises strengthen your legs, core, and shoulders—the three pillars of paddleboarding performance.

Your core isn’t just abs—it’s your hips, obliques, and lower back, too. Strong core muscles transfer energy from your paddle strokes into efficient board movement.

• Russian Twists with Medicine Ball: Builds rotational strength.

• Plank Variations (side, forearm, shoulder taps): Improves total stability.

• Bird Dogs: Strengthens low back and balance simultaneously.

• Hanging Leg Raises: Engages deep core muscles for power.

💡 Do core work at least twice per week for optimal SUP strength and injury prevention.

SUP is an endurance sport—long paddles, steady strokes, and continuous balance. Off-season cardio ensures you won’t gas out early in the season.

• Rowing Machine: Closest indoor equivalent to paddling.

• Swimming: Builds stamina and upper-body strength while being low-impact.

• Running or Trail Running: Improves cardiovascular health and leg endurance.

• Cycling: Great for building aerobic capacity without pounding joints.

💡 Mix steady-state cardio (30–45 min) with intervals (short bursts of higher effort) for the best SUP crossover.

Stiffness is a silent killer of paddle performance. Limited mobility in hips, shoulders, and spine translates to weaker strokes and greater injury risk.

• Hip Openers (pigeon pose, lunges): Keep you agile for step-back turns.

• Shoulder Openers (thread the needle, doorway stretches): Improve reach and stroke efficiency.

• Spinal Twists: Maintain rotation and prevent low back tightness.

• SUP Yoga Flows: Sun salutations, warrior poses, and balance holds all directly benefit paddling.

Many SUP athletes swear by yoga as their off-season secret weapon. It builds balance, flexibility, and mental focus all at once.

It’s not about training every day—it’s about consistency and progression.

• Frequency: 2–3 strength/balance workouts, 2 cardio sessions, and 2 mobility sessions per week.

• Progression: Start with bodyweight, then add weights or more unstable surfaces.

• Balance: Don’t just train strength—mix in flexibility and cardio for full-body results.

💡 Sample Week:

• Monday – Strength + Core

• Tuesday – Cardio + Foam Rolling

• Wednesday – Mobility + Yoga

• Friday – Strength + Balance

• Saturday – Cardio

• Sunday – Rest / light mobility

  

The off-season doesn’t have to mean losing your paddle fitness. With the right SUP-specific workouts, you’ll keep your balance sharp, your core strong, and your shoulders mobile. By spring, you won’t just pick up where you left off—you’ll hit the water stronger, faster, and more resilient.

Treat your winter workouts as paddle prep and the next season will feel easier, more fun, and injury-free.