Is Surfing a Good Workout? Cardio, Strength, and Fitness Benefits Explained

"Is surfing a good workout?"

If you're a surfer, you've probably asked this question—especially after a long session when your arms are burning, your core is aching, and you can barely paddle back to shore.

The short answer: Yes, surfing is an excellent workout. But it's not the complete fitness solution most surfers think it is.

This guide will give you the full picture of surfing as exercise, including:

• The specific fitness benefits of surfing (cardio, strength, mobility)
• What muscle groups surfing actually trains
• How many calories surfing burns compared to other activities
• Why surfing alone isn't enough for peak performance
• How to complement your surfing with targeted surf training

Let's break down exactly what makes surfing such a unique and demanding physical activity—and where it falls short.

Is Surfing Good Exercise? The Science Behind It

Research on surfing physiology reveals that it's one of the most physically demanding board sports in the world. But what exactly makes surfing a good workout?

The Physical Demands of a Typical Surf Session

Studies tracking surfers during actual sessions show a breakdown that might surprise you:

• 50-60% paddling (moderate to high-intensity aerobic work)
• 28-30% waiting (low-intensity, but maintaining position)
• 5-8% wave riding (near-maximal anaerobic intensity)
• 3-5% duck diving (explosive, very high-intensity bursts)
• < 1% wipeouts and recovery (unpredictable explosive demands)

Source: Farley, O. R., Harris, N. K., & Kilding, A. E. (2012). Physiological demands of competitive surfing. Journal of Strength and Conditioning Research, 26(7), 1887-1896

This means that during a typical 2-hour surf session, you're spending over an hour actively paddling—and that's where most of the fitness benefits come from.

Intensity Levels During Surfing

Research measuring heart rate during surf sessions shows:

• Average heart rate: 120-140 bpm (moderate aerobic zone)
• Peak heart rate during wave catches: 160-180+ bpm (high-intensity zone)
• Pattern: Repeated intervals of moderate effort with occasional very high-intensity bursts

Source: Mendez-Villanueva, A., & Bishop, D. (2005). Physiological aspects of surfboard riding performance. Sports Medicine, 35(1), 55-70

This interval-style pattern is similar to high-intensity interval training (HIIT)—one of the most effective forms of cardiovascular exercise. So is surfing good cardio? Absolutely. But it's a specific type of cardio that emphasizes repeated efforts with incomplete recovery.

Is Surfing a Good Workout for Cardio and Endurance?

The cardiovascular benefits of surfing are substantial, but they're different from traditional steady-state cardio.

Aerobic Capacity and Paddle Endurance

The constant paddling in surfing builds:

• Aerobic endurance: Sustained paddling develops your aerobic base
• Lactate threshold: Repeated hard paddle-outs train your body to clear lactate more efficiently
• Work capacity: The ability to maintain performance over extended sessions

Unlike running or cycling where you maintain a steady pace, surfing forces you to repeatedly surge and recover—paddling hard to catch a wave, then paddling back out before you're fully recovered. This builds a unique type of cardiovascular fitness that's highly functional.

Anaerobic Power and Sprint Capacity

The explosive bursts required for:

• Catching steep waves: Maximum paddling effort for 5-10 seconds
• Duck diving: Explosive diving under waves
• Recovering from wipeouts: Rapid ascent and repositioning

These anaerobic efforts train your body's ability to produce maximum power when it matters—a critical component of overall fitness.

How Surfing Compares to Other Cardio

In terms of cardiovascular benefits, surfing ranks alongside:

In terms of cardiovascular benefits, surfing ranks alongside:

• Swimming: Similar upper body emphasis and horizontal body position
• Rowing: Comparable pulling pattern and interval structure
• HIIT training: Same repeated high-intensity efforts with incomplete recovery

Is surfing good cardio? Yes—but it's interval-based cardio, not steady-state. This makes it excellent for building both aerobic capacity and anaerobic power simultaneously.

What Muscles Does Surfing Work? A Complete Breakdown

Understanding which muscles surfing targets helps explain both its benefits and limitations as a complete workout.

Upper Body: The Primary Focus

Surfing is heavily upper-body dominant, specifically targeting:

Shoulders and Deltoids:

• Constantly engaged during paddling
• Stabilize your body position on the board
• Drive the pulling motion through water

Lats (Latissimus Dorsi):

• The primary paddle power muscles
• Pull your body through the water
• Critical for generating paddling speed

Upper Back (Rhomboids and Trapezius):

• Maintain scapular stability during paddling
• Keep your chest lifted while lying prone
• Support shoulder health and prevent injury

Chest and Triceps:

• Power the explosive pop-up movement
• Push your body up from prone position
• Stabilize during transitions

Rotator Cuff:

• Stabilize the shoulder joint through repeated overhead movements
• Work constantly to maintain shoulder health
• Often the first muscle group to fatigue

Core: The Stability Center

Your core works constantly during surfing:

Abdominals and Obliques:

• Maintain stability on an unstable surface
• Transfer power during turns
• Resist rotational forces

Lower Back (Erectors):

• Hold your torso in extension during paddling
• Support spinal position for hours
• Often develop significant endurance

Deep Core Stabilizers:

• Maintain balance on the moving board
• Make constant micro-adjustments
• Develop reactive stability

Lower Body: The Forgotten Component

While surfing does engage your legs, it's far less demanding on lower body than upper:

Glutes and Hamstrings:

• Generate compression and extension during turns
• Provide power for bottom turns and cutbacks
• Stabilize during maneuvers

Quadriceps:

• Maintain deep squat positions during riding
• Absorb impact from landing aerials
• Support balance and positioning

Calves and Ankle Stabilizers:

• Make constant balance adjustments
• Support board control
• Work more during longer rides

The Imbalance Problem

Here's where surfing as exercise reveals a critical limitation: it's heavily upper-body and anterior-chain dominant, which can create muscle imbalances over time. This is why dedicated land training becomes essential for:

• Balancing posterior chain development
• Preventing shoulder overuse injuries
• Maintaining lower body strength and power

How Many Calories Does Surfing Burn?

One of the most common questions about is surfing a good workout relates to calorie expenditure and weight loss potential.

Calorie Burn Estimates

Research and metabolic testing show that surfing burns approximately:

• Recreational surfing: 250-400 calories per hour
• Active surfing (good waves, frequent paddling): 400-600 calories per hour
• Competitive or intense surfing: 600-800+ calories per hour

Source: Meir, R. A., Lowdon, B. J., & Davie, A. J. (1991). Heart rates and estimated energy expenditure during recreational surfing. Australian Journal of Science and Medicine in Sport, 23(3), 70-74

For comparison:

• Running (moderate pace): 400-600 calories/hour
• Swimming (moderate): 400-700 calories/hour
• Cycling (moderate): 400-600 calories/hour
• Weight training: 200-400 calories/hour

Why Calorie Burn Varies So Much

The massive range in calorie burn for surfing depends on:

Wave Conditions:

• Small, slow waves = more waiting, less paddling = fewer calories
• Powerful, frequent waves = constant paddling = more calories

Surf Break Type:

• Beach breaks with long paddle-outs burn more calories
• Point breaks with channel access burn fewer calories

Session Duration:

• 1-hour session: 250-600 calories
• 2-hour session: 500-1200 calories
• 3+ hour session: 750-1800+ calories

Your Fitness Level:

• Better fitness = higher work capacity = more waves = more calories
• Poor fitness = more rest = fewer waves = fewer calories

Your Body Weight:

• Heavier individuals burn more calories doing the same activity
• Lighter individuals burn fewer calories

Is Surfing Good for Weight Loss?

Yes, surfing can support weight loss, but with important caveats:

Pros:

• ✅ Burns significant calories during sessions
• ✅ Builds muscle, which increases metabolic rate
• ✅ Often done for extended periods (2+ hours)
• ✅ Enjoyable, making it sustainable long-term
• ✅ Combines cardio and strength training

Cons:

• ❌ Inconsistent (depends on wave availability)
• ❌ Can't reliably schedule like gym workouts
• ❌ Calorie burn varies wildly by conditions
• ❌ Easy to overcompensate with post-surf eating
• ❌ Doesn't provide the progressive overload needed for continuous improvement

The bottom line: Surfing is a fantastic component of a weight loss or fitness program, but shouldn't be your only strategy.

The Unique Fitness Benefits of Surfing

Beyond just cardio and calories, surfing offers unique fitness benefits that are difficult to replicate in traditional exercise:

1. Dynamic Balance and Proprioception

Surfing trains balance in ways that gym exercises rarely achieve:

• Reactive balance: Constantly adjusting to an unstable, moving surface
• Multi-planar stability: Balance challenged in all directions simultaneously
• Fatigued balance: Maintaining stability when exhausted
• Speed-variable balance: Adapting to changing velocities

This develops superior proprioception—your body's awareness of its position in space—which translates to:

• Reduced injury risk in all activities
• Better athletic coordination
• Improved functional movement patterns
• Enhanced reaction time

2. Mental Health and Stress Relief

The psychological benefits of surfing are well-documented:

• Stress reduction: Ocean environment and physical exertion reduce cortisol
• Mindfulness: Requires complete present-moment awareness
• Flow states: Regular experience of optimal psychological experiences
• Connection with nature: Psychological benefits of ocean exposure
• Social connection: Community aspect of surf culture

Studies show that ocean-based activities like surfing have unique mental health benefits beyond land-based exercise, including:

• Reduced anxiety and depression
• Improved mood and emotional regulation
• Enhanced self-esteem and confidence
• Better sleep quality

Source: Britton, E., Kindermann, G., Domegan, C., & Carlin, C. (2020). Blue care: a systematic review of blue space interventions for health and wellbeing. Health Promotion International, 35(1), 50-69

3. Functional Fitness and Real-World Strength

Surfing builds fitness that translates directly to real-world activities:

• Practical pulling strength: Useful for daily activities
• Rotational power: Benefits all sports and movements
• Reactive stability: Prevents falls and injuries
• Work capacity: Ability to sustain effort for extended periods
• Movement variability: Adaptability to changing demands

Unlike isolated gym exercises that train single muscle groups, surfing trains integrated movement patterns—how your body actually functions in the real world.

4. Shoulder and Upper Body Endurance

Few activities build shoulder endurance like surfing. The repeated paddling develops:

• Muscular endurance: Maintaining force output over long durations
• Joint stability: Strong, resilient shoulder joints
• Postural endurance: Holding proper position for hours
• Anti-fatigue adaptations: Resistance to shoulder fatigue

This type of endurance is highly specific and difficult to replicate, making surfing uniquely valuable for developing this quality.

5. Mobility and Flexibility Under Load

Surfing requires and develops:

• Shoulder mobility: Full range of motion during paddling
• Hip mobility: Deep squat positions during riding
• Spinal extension: Maintaining torso position
• Dynamic flexibility: Mobility while moving and generating force

This is superior to static stretching because it develops active mobility—the ability to control and utilize your full range of motion under load and while fatigued.

Why Surfing Alone Isn't Enough: The Limitations

Despite all its benefits, surfing as your only form of exercise has serious limitations that can lead to imbalances, plateaus, and injuries.

Limitation #1: It's Inconsistent and Uncontrollable

Unlike gym training where you control:

• Frequency (how often you train)
• Volume (how much work you do)
• Intensity (how hard you push)
• Progression (systematically increasing demands)

Surfing is entirely dependent on:

• ❌ Wave conditions
• ❌ Weather
• ❌ Your schedule aligning with surf
• ❌ Crowd levels and wave access
• ❌ Season and swell patterns

Result: You can't reliably progress or maintain fitness using only surfing. Some weeks you might surf 6 times, other weeks zero. This inconsistency prevents systematic improvement.

Limitation #2: It Creates Muscle Imbalances

Surfing's repetitive movement patterns create predictable imbalances:

Overused/Strong:

• Anterior deltoids (front shoulders)
• Chest and pecs
• Lats and upper back
• Hip flexors

Underused/Weak:

• Posterior deltoids (rear shoulders)
• Rotator cuff stabilizers
• Lower body (especially posterior chain)
• Lower back extensors

These imbalances lead to:

• Shoulder impingement and pain
• Reduced performance as weaknesses limit strength
• Increased injury risk
• Poor posture and movement patterns

Limitation #3: Lack of Progressive Overload

The principle of progressive overload—systematically increasing training stimulus—is fundamental to continued improvement. You can't apply this principle to surfing because:

• You can't control wave size or frequency
• Conditions vary wildly day-to-day
• You can't precisely measure or track work
• Natural plateaus are difficult to push through

Result: Your surfing improves to a certain level, then plateaus. Without progressive overload in strength, power, or endurance, you stop getting better. This is why following a structured surf workout routine becomes essential for continued progress.

Limitation #4: Insufficient Lower Body Development

While surfing does use your legs, it doesn't provide nearly enough stimulus to:

• Build maximum strength
• Develop explosive power
• Maintain muscle mass
• Create balanced physique

The problem: Weak legs limit your surfing performance:

• Slower, less controlled pop-ups
• Reduced power in turns and maneuvers
• Limited compression range for speed generation
• Decreased stability and balance

Many surfers wonder is surfing a good workout for building complete strength, and the answer is: not for your lower body.

Limitation #5: No Dedicated Power or Strength Training

Surfing develops certain types of endurance very well, but it doesn't systematically train:

• Maximum strength: The foundation of all physical qualities
• Explosive power: Rate of force development
• Strength endurance at high loads: Maintaining power under fatigue

These qualities require dedicated training with progressive resistance—something surfing doesn't provide.

Limitation #6: Inadequate Shoulder Health Work

While surfing builds shoulder endurance, it doesn't include the specific exercises needed to maintain long-term shoulder health:

• Rotator cuff strengthening
• Scapular stability work
• Posterior shoulder development
• Shoulder mobility drills

Result: Many surfers develop chronic shoulder issues from overuse without adequate strengthening of stabilizer muscles.

How to Complement Your Surfing: The Complete Approach

To get the maximum benefit from surfing while avoiding its limitations, you need a complete training approach that fills the gaps.

1. Add Surf-Specific Strength Training (2-3x Per Week)

Focus on movements that:

• Balance the pulling emphasis of surfing
• Build lower body power for pop-ups
• Develop posterior chain strength
• Address muscle imbalances

Key exercises:

• Pull-ups and rows (build pulling strength beyond what surfing provides)
• Goblet squats and lunges (develop lower body power)
• Romanian deadlifts (posterior chain strength)
• Floor press or push-ups (push power for pop-ups)
• Kettlebell swings (explosive hip power)

Our complete surf workout routine provides structured weekly programs with specific exercises, sets, and reps that complement your water time perfectly.

2. Include Dedicated Paddle Endurance Training (1-2x Per Week)

On flat days or when you can't surf, maintain and build paddle fitness with:

• Swimming intervals: Most surf-specific cardio work
• Rowing machine intervals: Land-based paddle conditioning
• Assault bike intervals: Full-body high-intensity conditioning
• Circuit training: Combining pulling movements with cardio

These activities provide the consistent, progressive cardio stimulus that surfing alone can't guarantee.

Explore our comprehensive guide on cardio for surfing for specific protocols and programming.

3. Prioritize Shoulder Health and Injury Prevention (2-3x Per Week)

Include specific exercises for:

Rotator Cuff Strength:

• External rotations with band or cables
• Face pulls
• Cuban press variations

Scapular Stability:

• Scap push-ups
• Y-T-W raises
• Band pull-aparts

Mobility Work:

• Shoulder dislocations with band
• Wall slides
• Thoracic spine extensions

These targeted exercises prevent the overuse injuries that plague surfers who only surf. Learn more in our guide on preventing shoulder injuries in surfing.

4. Train Explosive Power (1-2x Per Week)

Develop the explosive qualities that surfing uses but doesn't adequately train:

• Medicine ball throws (rotational power)
• Jump variations (reactive strength)
• Olympic lift variations (total body power)
• Pop-up drills with added complexity

These movements train your nervous system to produce maximum force rapidly—the key to explosive pop-ups and dynamic maneuvers.

5. Maintain Mobility and Movement Quality (Daily)

Incorporate brief daily sessions of:

• Hip mobility drills (for deeper squat positions)
• Thoracic spine mobility (for better rotation)
• Ankle mobility (for improved balance and positioning)
• Dynamic stretching (functional flexibility)

Just 10-15 minutes daily maintains the mobility needed for high-level surfing while preventing the stiffness that comes from repetitive patterns.

Sample Weekly Schedule: Surfing + Complementary Training

Here's how to structure your week to maximize the benefits of surfing while addressing its limitations:

Scenario 1: High Surf Frequency (4-5+ Surf Sessions/Week)

Monday:

• Morning: Surf session
• Evening: 30-minute mobility + shoulder health work

Tuesday:

• Strength training (Upper body focus) – 45 minutes
  • Pull-ups, rows, floor press, shoulder stability work

Wednesday:

• Surf session

Thursday:

• Strength training (Lower body + power) – 45 minutes
  • Goblet squats, swings, medicine ball throws, pop-up drills

Friday:

• Surf session
• 20-minute paddle endurance conditioning

Saturday:

• Long surf session

Sunday:

• Active recovery: mobility, light swimming, or complete rest

Scenario 2: Moderate Surf Frequency (2-3 Surf Sessions/Week)

Monday:

• Strength training (Full body) – 60 minutes

Tuesday:

• Surf session

Wednesday:

• High-intensity paddle conditioning – 30 minutes
• Shoulder health + mobility – 20 minutes

Thursday:

• Strength training (Full body) – 60 minutes

Friday:

• Surf session

Saturday:

• Surf session
• Light mobility work

Sunday:

• Rest or active recovery

Scenario 3: Low Surf Frequency (0-1 Surf Sessions/Week)

Use this opportunity to build maximum fitness foundation:

Monday:

• Strength training (Upper body)

Tuesday:

• Swimming intervals (paddle endurance)

Wednesday:

• Strength training (Lower body + power)

Thursday:

• Rowing intervals + mobility

Friday:

• Strength training (Full body)

Saturday:

• Surf session (if available)
• Or conditioning + skill work

Sunday:

• Active recovery or complete rest

The key principle: Adjust training volume based on surf frequency. More surfing = less supplemental training. Less surfing = more dedicated land training.

Tracking Your Progress: Measuring Surfing Fitness

To know if your combined approach is working, track these metrics:

In the Water:

• Session duration: How long can you maintain quality performance?
• Waves caught: Are you catching more waves per session?
• Pop-up quality: Are pop-ups faster and smoother when fatigued?
• Recovery time: How quickly do you recover between waves?
• End-of-session performance: Can you maintain power in the last 30 minutes?

In the Gym:

• Pull-up performance: Target 10+ bodyweight reps
• Goblet squat: Handle 50% bodyweight for 10 reps
• Kettlebell swing: Swing 50% bodyweight for 20 explosive reps
• Paddle conditioning: Improve interval times or sustainable pace

Subjective Markers:

• Reduced shoulder fatigue or pain
• Faster recovery between sessions
• Improved confidence attacking critical sections
• Better consistency in performance
• Less fear of exhaustion during sessions

Timeline for Improvements:

• 2-3 weeks: Reduced fatigue, exercises feel more natural
• 4-6 weeks: Noticeably improved paddle endurance and pop-up speed
• 8-12 weeks: Significantly longer sessions, catching more waves
• 3-6 months: Transformed surf performance and physical capacity

Common Questions About Surfing as Exercise

Can Surfing Get You in Shape?

Yes, surfing can significantly improve your fitness, especially if you:

• Surf consistently (3+ times per week)
• Have access to quality waves
• Surf for extended sessions (90+ minutes)
• Progressively challenge yourself with bigger or more powerful waves

However, for complete fitness, you need to supplement with land-based training to address surfing's limitations.

Is Surfing Better Than Going to the Gym?

This is the wrong question. Surfing and gym training serve different purposes:

Surfing excels at:

• Sport-specific skill development
• Dynamic balance and coordination
• Mental health and stress relief
• Functional, integrated movement patterns
• Enjoyment and lifestyle benefits

Gym training excels at:

• Progressive overload and systematic improvement
• Addressing muscle imbalances
• Building maximum strength and power
• Consistent, controllable stimulus
• Targeted weak point development

The best approach combines both: surf for skill and fun, train in the gym for physical development.

Is Surfing Enough Exercise by Itself?

For recreational fitness and general health, surfing 3-4 times per week provides substantial benefits. However:

• For peak surfing performance: No, you need complementary surf-specific training
• For balanced physique: No, you'll develop imbalances
• For continuous improvement: No, you need progressive overload
• For injury prevention: No, you need specific strengthening

What Type of Workout Is Surfing Most Similar To?

Surfing most closely resembles:

1. Interval swimming: Similar pulling pattern and energy systems
2. HIIT training: Repeated high-intensity efforts with incomplete recovery
3. Rowing: Comparable pulling mechanics and cardiovascular demands

It combines elements of cardio, strength endurance, power, and skill training into one integrated activity.

The Bottom Line: Is Surfing a Good Workout?

Absolutely yes—surfing is an exceptional form of exercise that provides unique benefits:

✅ Excellent cardiovascular conditioning through interval-based paddling
✅ Functional upper body strength and endurance
✅ Dynamic balance and coordination
✅ Significant calorie burn (400-800+ per hour)
✅ Mental health benefits from ocean exposure and flow states
✅ Sustainable long-term because it's inherently enjoyable

But surfing also has important limitations:

❌ Inconsistent and uncontrollable (depends on conditions)
❌ Creates muscle imbalances (overemphasizes anterior chain and upper body)
❌ Lacks progressive overload for continued improvement
❌ Insufficient lower body development
❌ Doesn't include dedicated strength or power training
❌ Can lead to shoulder overuse without proper strengthening

The Optimal Approach

For recreational fitness and health, surfing 3-4 times per week provides excellent exercise benefits.

For peak surfing performance, longevity, and injury prevention, combine regular surfing with:

• 2-3 weekly surf-specific strength training sessions
• 1-2 weekly paddle endurance workouts
• Daily mobility and shoulder health work
• Structured progression and periodization

This comprehensive approach leverages surfing's unique benefits while addressing its limitations—building the complete physical capacity you need to surf at your best, stay injury-free, and continue improving throughout your life.

Get a Complete Surf Training Program

Understanding the principles is one thing—implementing a structured program that intelligently combines surfing with complementary training is another.

Most surfers struggle with:

• Which exercises actually improve surfing performance
• How to balance land training with water time
• When to emphasize strength vs. endurance vs. mobility
• How to progress systematically without overtraining
• Whether they're actually making progress

The SurfStrength App provides complete, surf-specific training programs that integrate seamlessly with your time in the water—removing all guesswork so you can focus on what matters: surfing better, longer, and stronger.

Why SurfStrength Is the Complete Solution

• 100% Surf-Specific Programming — Every workout designed to directly improve paddling, pop-ups, turns, and endurance
• Flexible Scheduling — Adapts to your surf frequency and available training days
• Complete Training — Combines strength, power, conditioning, mobility, and injury prevention
• Progressive Periodization — Structured progression ensures continuous improvement
• Minimal Equipment — Most workouts require only basic equipment perfect for home gyms
• Zero Planning Required — Just open the app and follow along

Who Should Use This Program

The SurfStrength App is perfect for:

• Surfers who want to maximize their physical potential in the water
• Anyone who knows they should supplement their surfing but doesn't know where to start
• Intermediate and advanced surfers frustrated with plateaus
• Surfers dealing with shoulder issues or wanting to prevent injuries
• Busy surfers who need maximum results from minimal time investment

Ready to build the complete fitness foundation that transforms your surfing? Start your surf-specific training program today.

Is surfing a good workout? Yes—it's an excellent workout with unique benefits. But combine it with targeted training, and you'll unlock your true potential in the water.