Train on Land, Perform in Water: The Power of Strength Training for SurfingTrain on Land, Perform in Water:

Have you ever found yourself exhausted mid-session, missing waves due to lost paddle power, struggling to pop up, or sitting out of the water due to an injury? If so, integrating a structured strength and conditioning program into your routine could be the key to improving your surfing performance and longevity in the sport.

Beyond mastering your technique, strength and conditioning play an important role in maximising endurance, power and injury prevention. Whether you’re paddling out, popping up, or carving through waves, a well-designed strength training program can take your surfing to the next level. Here’s why strength training should be part of your surfing routine.

1. Boost Your Paddle Power and Endurance

Paddling is one of the most physically demanding aspects of surfing. Building strength in the shoulders, back, and arms will help you paddle faster, longer and with less fatigue – allowing you to catch more waves and stay in the water longer.

2. Better Pop-Up Speed and Stability

A quick and controlled pop-up is essential for catching waves efficiently. Strengthening your chest, hips, and core will improve your ability to explode from a prone position to standing, while a stable core ensures smoother transitions and greater balance on the board.

3. Enhanced Lower Body Strength and Balance

Once standing, your legs and core do most of the work to control your movements. Targeted strength training for the lower body improves stability, allowing you to absorb wave impact, maintain control and execute turns with precision.

4. Reduce your risk of injury

Surfing involves repetitive and dynamic movements, which can lead to overuse injuries if muscles aren’t properly conditioned. Strength training helps reinforce ligaments, tendons, and stabilising muscles – reducing the risk of common surfing injuries such as shoulder impingements, lower back pain and knee strain.

5. Improved Wave Control

Generating power, maintaining control and executing manoeuvres requires strength and coordination. Incorporating resistance training into your routine can enhance your ability to handle larger waves, execute turns efficiently and surf with more power and confidence.

Building Your Surf Strength Program with Kieser

Physiotherapy-led strength and conditioning programs at Kieser can be designed to meet the unique needs of surfers. Whether you’re recovering from a musculoskeletal injury or looking to build strength to minimise future risks, Kieser university-qualified physiotherapists and exercise scientists can create a tailored program designed for two 30-minute training sessions a week.

Kieser programs use Swiss-engineered machines unique to Kieser, which isolate key muscle groups essential for power, endurance, balance, stability, and control in the water. A typical surfing-focused program includes 10 specialised machines to ensure safe and effective training.

Exclusive Kieser Offer for Surfing Victoria Members

As a proud partner of Surfing Victoria, Kieser is providing Surfing Victoria Members an exclusive offer* to support their strength and conditioning goals:

• 50% off your initial assessment
• $5 off the weekly price of your membership.

Get Started Today

Surf stronger, for longer, with the help of Kieser. Book an initial assessment at one of 20 locations across Victoria here, or visit Kieser.com.au to discover the Kieser difference.

Conditions: Available to new clients at any Kieser clinic in Victoria. Offer includes initial physiotherapy assessment at $63.50 (RRP $127) and membership from $55 per week (RRP from $60 per week). Offer available to privately paying clients only upon presentation of a current Surfing Victoria membership.