Surfing is a healthy and active type of vacation that benefits both your body and mind. However, it does place some physical demands on your body. The good news is that you don’t need to be in peak condition or an elite athlete to get started.
Most people can learn how to surf, as long as they have a basic level of fitness and feel comfortable in the water.
Basic Fitness Requirements for Surfing
It helps if you can handle a few simple physical exercises. For example, a good indicator of basic fitness is if you can:
- Do at least one burpee
- Swim 200 meters freestyle without becoming completely exhausted
These are not strict requirements, but they show that you have the basic strength and endurance needed to make your surfing experience both safer and more enjoyable.
What Muscles Do You Use When Surfing?
Surfing mainly works your upper body.
- Shoulders and arms are heavily used when paddling through waves
- Back muscles are engaged when lying in a slightly arched position on the board
- Core muscles (abs and lower back) help with balance and stability
- Legs are activated when standing and controlling the board
In short, surfing is a full-body workout that improves strength, balance, and coordination.
Is Surfing for Everyone?
Yes—surfing is a sport that almost anyone can learn.
With a bit of patience, practice, and the right conditions, most people can catch their first wave. In fact, you don’t need a perfect physique to enjoy surfing.
There are even fun and inspiring examples showing that surfing is for everyone—like this famous surfing pig 🏄♂️
Ready to Start Surfing?
If you’re ready to get in the water, check out our complete guide to surfing in Portugal and start planning your surf trip today.
FAQ – Surfing Fitness and Beginner Tips
How fit do you need to be to surf?
You don’t need to be an elite athlete to learn surfing, but having a basic level of fitness and decent endurance helps.
Most surf sessions last between 1–2 hours, with natural breaks while waiting for waves. If you feel comfortable in the water and can swim without difficulty, you’re already off to a great start.
Surfing is less about raw strength and more about:
- Technique
- Balance
- Timing
Many beginners struggle more with reading waves than with physical ability.
What muscles does surfing use?
Surfing mainly targets the upper body.
- Shoulders and arms are used when paddling
- Back muscles help maintain position on the board
- Core muscles provide balance and stability
- Legs are engaged when standing and steering on the wave
What exercises should you do before a surf trip?
There are several simple exercises that can help prepare your body for surfing:
- Plank – improves core strength and balance
- Burpees – build strength, endurance, and explosiveness
- Push-ups – strengthen arms and shoulders
- Swimming – improves overall endurance
- Balance exercises – help with stability on the board
Burpees are especially useful because they mimic the movement of popping up from lying down to standing on a surfboard.
Do you need to be a strong swimmer to surf?
Yes, being a confident swimmer is a big advantage.
The ocean can be unpredictable, and even with a leash and wetsuit, you need to be able to swim safely if you fall off your board or get caught in waves.
We recommend being able to swim at least 200 meters comfortably.
Can beginners learn to surf quickly?
Yes—many beginners can catch their first wave on their very first day, especially with guidance from a surf school.
However, becoming skilled at surfing takes more time, as it requires:
- Technique
- Balance
- Wave knowledge
With patience and practice, most people will see quick progress.