Give yourself six to eight weeks of short, regular training and you'll be paddle-fit before summer. At Flatrock Surf, we reckon the simplest spring reset is three 30-minute sessions a week covering paddle endurance, shoulder mobility and pop-up power, on top of your normal surfs. It's October as we write this, so summer is about two months away. That's plenty of time to rebuild properly without rushing it.
Here's what to train, what to skip, and how your gear can help you move freely while you build back up.
How many weeks does it take to get paddle-fit?
Plan on six to eight weeks, and treat that as a rough planning window, not a guarantee. Everyone comes out of winter in a different spot. If you surfed through the cold months you're probably closer than you think. If you took a break, start gently and build up.
The calendar is on your side this spring. Start this week and you've got roughly two months before December. Break it into three blocks:
- Weeks 1 to 2: easy volume and mobility. Get moving without chasing soreness.
- Weeks 3 to 5: add longer paddle efforts and more pop-up reps.
- Weeks 6 to 8: hold what you've built and match your training to the sort of sessions you'll surf in summer.
What should a spring surf fitness routine include?
Your routine needs three things: sustained paddling, shoulder mobility and a fast, clean pop-up. Keep it short enough that you'll actually do it. Three sessions a week beats five you skip.
Paddle endurance
Best for: longer sessions and getting out the back without running out of puff.
The best paddle training is paddling. Add one or two extra paddle laps in the water each week, or swim steady laps at the pool if the surf is flat. Start with easy, even efforts, then stretch each one out gradually. If you can't get wet, a band or cable pulling motion mimics the stroke, but it's a backup, not a replacement.
Shoulder mobility
Best for: staying loose through the overhead, rotating motion of paddling.
Spend five to ten minutes before and after sessions on slow arm circles, thoracic (upper back) rotations and gentle chest openers. Your lower back works hard in the surf too, so it's worth pairing this with our guide to the 5 best lower back mobility exercises. For a pre-surf routine, see what's the best warm-up routine for surfing.
Pop-up power
Best for: catching more waves cleanly when the lineup gets busy.
Practise the pop-up on the floor: hands under the chest, push through, feet land in your stance in one motion. Do sets of controlled reps and stop while your form is still sharp. Quality beats quantity, and a sloppy rep teaches the wrong pattern.
A simple weekly template
- Session A (30 minutes): mobility warm-up, pop-up reps, core work such as planks.
- Session B (30 minutes): swim laps or extra paddle efforts, then a stretch.
- Session C (30 minutes): a pulling and pushing strength session of your choice, then mobility.
Fit your regular surfs around these, and give yourself at least one full rest day each week.
What should you skip?
Skip anything that's all intensity and no recovery. Going from a winter lull to daily hard sessions is how niggles start. Here's what we'd leave out:
- Jumping straight to long, hard paddles in the first week.
- Skipping the warm-up because the waves look good.
- Training through sharp or lingering pain. Soreness from a new routine is one thing. Pain that sticks around is another.
- Copying someone else's program. Your starting point is your own.
Can your wetsuit help you train better?
Yes. A wetty that restricts your arms makes every paddle harder than it needs to be. As the water warms into spring, a lighter, stretchier suit lets your shoulders move freely while you rebuild. That means better paddle mechanics and more quality sessions in the water, which is where the fitness comes from.
Not sure which thickness suits the season where you surf? Our guide on which wetsuit thickness is best for Australia breaks it down. When you're ready to look, browse men's and women's wetsuits in our range, or see all gear.
When should you see a professional?
See a qualified professional if you have pain that doesn't settle, an old shoulder injury, or any medical condition that affects exercise. We're surfers, not clinicians, and this routine is general. A physiotherapist or doctor can assess you and tailor a plan, and Surfing Australia's official resources are another good place to start for general guidance.
Frequently asked questions
How long does it take to get fit for surfing?
At Flatrock Surf, we suggest planning for six to eight weeks of regular training. Your starting point matters, so build up gradually and listen to your body.
What is the best exercise for paddle fitness?
Paddling itself is the best option, whether that's in the surf or swimming laps at a pool. Add band work only if you can't get in the water.
How often should I train for surfing?
Three short sessions a week alongside your surfs is a sustainable place to start. Include at least one full rest day.
Should I stretch before surfing?
A short warm-up with gentle mobility work is a good habit before you paddle out. Our surf warm-up guide has a routine to follow.
Who should I ask about a shoulder injury?
Ask a physiotherapist or doctor. They can assess the injury properly, which general advice like ours can't.
Start this week, keep it simple, and you'll be ready when the summer crowds roll in.
