Most surf training programs assume you have access to a gym with barbells, kettlebells, pull-up bars, and rowing machines. But what if you don't? What if you travel a lot, live somewhere remote, or just prefer training at home?
The good news: you can build serious surf fitness at home with minimal equipment. You don't need a garage full of gear—just a resistance band, some floor space, and a smart program that addresses the actual physical demands of surfing.
This guide will show you exactly how to structure your training when a gym isn't an option.
What Actually Matters When Training at Home
Before we jump into workouts, let's be clear about what you're trying to improve. Surfing requires four main physical qualities:
1. Paddle endurance and pulling strength
You spend most of your session paddling. Your lats, upper back, and shoulders need both strength and the endurance to sustain repeated efforts.
2. Explosive pop-up power
Getting from prone to your feet in under a second requires upper body pushing strength and hip mobility. The faster your pop-up, the more waves you'll catch.
3. Rotational control
Turns require you to generate rotational power while maintaining core stability. This means training both rotation (creating movement) and anti-rotation (resisting unwanted movement).
4. Balance and single-leg stability
You're constantly adjusting to an unstable surface. Your training should challenge balance, especially when you're fatigued—just like in real surf sessions.
If your home workouts hit these four areas consistently, you'll see real improvements in the water.
What Equipment Do You Actually Need?
The bare minimum setup that works:
- One or two resistance bands (light and medium resistance)
- A way to anchor them (door anchor, sturdy post, or wrap around heavy furniture)
- Floor space for bodyweight movements
That's it. Seriously.
Nice-to-haves (but not required):
- Pull-up bar (doorway-mounted is fine)
- A pair of dumbbells or a kettlebell
Don't have any equipment at all? You can still do this program—I'll include bodyweight alternatives for everything.
The 3-Day Home Training Program
This program is designed around the constraints of training at home. Three focused sessions per week, 35-45 minutes each. If you're surfing regularly (3+ times per week), this is plenty. If you're not surfing much, you can add an optional fourth conditioning day.
Weekly structure:
- Day 1: Paddle strength and shoulder health
- Day 2: Lower body power and pop-up speed
- Day 3: Core control and balance
- Optional Day 4: Conditioning work
Start Every Session With This Warm-Up (5-8 minutes)
Your body needs to be ready to move. Don't skip this.
- 10 cat-cows
- 10 thoracic rotations (each side)
- 10 hip hinges
- 20 seconds of scap push-ups
- World's greatest stretch: 20 seconds each side
This preps your shoulders, hips, and spine—the areas that matter most for surfing.
Day 1: Build Your Paddle Engine
Goal: Stronger paddling muscles and bulletproof shoulders.
A-Block: Pulling Strength (4 rounds)
A1. Band Rows — 10-15 reps
- Anchor band at chest height
- Pull elbows back past your ribs
- Control the return, don't just let it snap back
- No band? Try isometric towel rows: grip a towel around something immovable and pull hard for 20-30 seconds
A2. Push-Ups — 8-20 reps (adjust difficulty as needed)
- Hands elevated = easier (use couch or chair)
- Feet elevated = harder
- Keep core tight, don't let hips sag
Rest 60-90 seconds between rounds.
B-Block: Paddle Pattern Training (3 rounds)
B1. Band Straight-Arm Pulldowns — 15-25 reps
- Anchor band overhead
- Pull down with straight arms (mimics paddle stroke)
- Focus on using your lats, not just arms
- No band? Do prone swimmers: lie face-down and alternate arm pulls (go slow and controlled)
B2. Pike Push-Ups or Wall Handstand Hold — 6-12 reps or 20-40 seconds
- Pike push-ups target shoulders without heavy weights
- If you can, progress to wall-supported handstand holds
- This builds overhead pressing strength safely
Rest 60-90 seconds between rounds.
C-Block: Shoulder Health (2-3 rounds)
This is non-negotiable. Your shoulders take a beating from paddling, and this work keeps them healthy.
- Band external rotations: 12-20 reps each side
- Band pull-aparts: 15-25 reps
- Scap push-ups: 10-15 reps
Minimal rest here—keep moving between exercises, then rest 60 seconds before the next round.
Day 2: Build Explosive Power
Goal: Faster pop-ups and more power in your bottom turns.
A-Block: Lower Body Strength (4 rounds)
A. Split Squats — 8-12 reps each side
- Back foot stays on the ground (or elevate it if you want more challenge)
- Front shin should stay vertical
- Load it with a backpack filled with books if you want more resistance
Rest 90 seconds between rounds.
B-Block: Posterior Chain (3 rounds)
B. Hip Hinge Movement — 10-12 reps
Pick one:
- Single-leg Romanian deadlift (bodyweight or holding a backpack)
- Two-leg RDL if you have dumbbells or kettlebell
This builds the hamstring and glute strength that powers your paddling position and explosive movements.
Rest 60-90 seconds between rounds.
C-Block: Power Development
This is about training your nervous system to produce force quickly. Full recovery between sets is critical here—don't rush.
Choose one:
- Broad jumps: 2 reps, rest 90 seconds, repeat 3-5 times
- Squat jumps: 3-5 reps, rest 90 seconds, repeat 2-3 times
Quality over quantity. Every rep should be maximum effort.
D-Block: Pop-Up Conditioning (3 rounds)
Now we put it all together with some conditioning that mimics the repeated pop-up demands of surfing.
- Burpee to deep squat: 8-12 reps
- Mountain climbers: 30 seconds
- Rest: 60 seconds
Day 3: Core Control and Balance
Goal: Build the rotational control and stability that translates to better turns and board control.
A-Block: Anti-Movement Core (3 rounds)
A1. Dead Bugs — 8-12 reps each side
- Press lower back into floor
- Extend opposite arm and leg
- Move slowly and with control
A2. Pallof Press — 10-15 reps each side
- Band anchored at chest height
- Press arms straight out and resist rotation
- No band? Do side planks instead: 20-45 seconds each side
Rest 60 seconds between rounds.
B-Block: Single-Leg Work (3 rounds)
B1. Single-Leg Reach — 6-10 reps each side
- Balance on one leg
- Reach opposite hand toward standing foot
- Go slow—this is about control, not speed
B2. Reverse Lunges — 8-12 reps each side
Rest 60 seconds between rounds.
C-Block: Rotation Finisher (2-3 rounds)
Band Rotations — 10-15 reps each side
- Anchor band at chest height
- Rotate away from anchor point with control
- Focus on initiating movement from your core, not just your arms
Hollow Body Hold — 20-40 seconds
- Lie on back, press lower back to floor
- Lift shoulders and legs slightly off ground
- This builds the core stability that supports everything else
Rest 60 seconds between rounds.
Optional Day 4: Conditioning for Surf Fitness
Only do this if you're not getting much water time. If you're surfing 3+ times per week, skip it—the ocean is your conditioning work.
Simple interval protocol:
- 30 seconds hard effort
- 60 seconds easy recovery
- Repeat 10-15 rounds
Pick any movement that gets your heart rate up:
- Burpees
- High knees
- Shadow boxing with fast footwork
The goal is building the cardiovascular capacity to handle repeated paddle-outs and wave catches without gassing out.
If you want more detailed conditioning protocols, check out our full guide on cardio for surfing.
How to Make Progress Over Time
Having a program is one thing. Making it work long-term requires progression. Here's how to systematically get stronger without needing new equipment:
Week 1-4: Master the movements
- Focus on perfect form
- Hit the bottom of the rep ranges
- Build work capacity
Week 5-8: Add volume
- Push to the top of rep ranges
- Add an extra set to main movements
- Reduce rest periods slightly
Week 9-12: Add intensity
- Use tempo variations (slower lowering phases)
- Add pauses at the hardest positions
- Use more difficult variations (feet-elevated push-ups, single-leg movements, etc.)
Week 13+: Get creative
- Use a loaded backpack for squats and lunges
- Increase band resistance
- Add unstable surfaces (couch cushion) for balance work
The principle is simple: make the movements progressively harder over time. Your body will adapt.
For a complete program that handles all the periodization and progression automatically, check out our complete surf workout routine.
Common Mistakes That Waste Your Time
Mistake #1: Only doing high-intensity circuits
Burpees and mountain climbers will make you tired, but they won't build the specific pulling strength you need for paddling or the shoulder stability that prevents injuries. Balance conditioning work with actual strength training.
Mistake #2: Skipping pulling volume
Surfing is pull-dominant. If your home workouts are all push-ups and squats, you're missing the most important movement pattern. Prioritize band rows, pull-ups (if you have a bar), and pulling exercises.
Mistake #3: Training to failure every session
You're not training for bodybuilding. Going to complete failure on every set just increases soreness and fatigue without improving surf performance. Leave 1-3 reps in the tank on most sets. You should finish sessions feeling strong, not destroyed.
Mistake #4: Ignoring shoulder health work
Band external rotations, scap push-ups, and pull-aparts might seem boring, but they're what keep your shoulders healthy over years of paddling. Don't skip them.
Mistake #5: Random workouts with no progression
Doing different exercises every session might feel fun, but it doesn't drive adaptation. Stick with core movements for 4-8 weeks and progressively make them harder. That's how you actually get stronger.
For a deeper dive into exercise selection, see our guide on the best exercises for surfers.
Making It Work Long-Term
The best program is the one you'll actually do consistently. Here are some practical tips for making home training stick:
Schedule it like surf sessions
Block out specific times for training. Treat them like you would a good surf forecast—non-negotiable unless conditions (or waves) are too good to pass up.
Keep sessions short
You don't need 90-minute workouts. These sessions take 35-45 minutes including warm-up. That's manageable even with a busy schedule.
Adjust based on surf frequency
- Surfing 4+ times/week? Do 2 strength sessions and skip the conditioning day.
- Surfing 2-3 times/week? Follow the 3-day program as written.
- Not surfing much? Add the conditioning day and consider bumping to 4 strength sessions.
Track your sessions
Write down what you did. It doesn't need to be fancy—a simple notebook works. This lets you see progress over time and ensures you're actually moving forward, not just spinning your wheels.
When You'll See Results
Training at home works, but it requires consistency. Here's what to expect:
Weeks 1-2:
Movements feel awkward but start to smooth out. You'll be sore in new places. That's normal.
Weeks 3-4:
Exercises start feeling natural. You'll notice reduced shoulder fatigue during actual surf sessions.
Weeks 6-8:
Noticeable improvements in paddle endurance and pop-up speed. You're catching more waves because you're not gassed.
Weeks 10-12:
Significant strength gains. Your pop-ups are faster, you're catching waves earlier, and you're maintaining power throughout full sessions.
The key is consistency. Three focused sessions per week, progressed intelligently over time, will produce real results.
The Bottom Line
You don't need a fancy gym to train effectively for surfing. What you need is:
- A simple program built around surf-specific demands
- Minimal equipment (bands are enough)
- Consistent execution over time
- Smart progression
This 3-day program gives you everything required to build paddle power, explosive pop-ups, rotational control, and shoulder durability—all from your living room.
The ocean doesn't care where you trained. It only cares if you're strong enough, fit enough, and durable enough to perform when the waves are good.
If you want a complete program that automatically adjusts to your equipment and schedules everything for you, check out the SurfStrength App—it includes home workout options with progressions built in.
Now get to work.