Staying Surf Fit on Land in Midlife
Surfing in midlife is one of the best gifts you can give yourself, but let’s be honest, our bodies don’t bounce back quite the way they used to. The pop ups feel a little slower, paddling can burn the shoulders quicker than expected and some days the flexibility just isn’t… flexing.
The good news? You don’t need to live at the gym or train like a pro surfer. A few simple things done consistently on land can make a massive difference when you paddle out.
Keep your shoulders and upper back strong
Most of surfing is paddling — but you already know that. What surprises a lot of women is how much shoulder strength and upper back mobility help with comfort and stamina in the water.
You don’t need heavy weights for this. A couple of resistance bands and a bit of floor space can go a long way. Think rows, pull aparts, gentle mobility flows and anything that opens your chest after hours of sitting, driving or working.
A strong back makes paddling feel smoother and keeps you from feeling wrecked after a session.
Train your pop up without smashing your wrists
The pop up is one of the first things to go when we get inconsistent with surfing. Practising it cold on the lounge room floor can feel awkward and a bit silly, but it really does help keep the movement familiar.
Try slow, controlled pop ups that focus on technique rather than speed. Use your core. Keep the movement light on your wrists. You’re not trying to win the Olympics, you’re just keeping your body connected to the motion.
Mobility matters… a lot
We don’t need to twist like pretzels, but we do need to stay loose enough to move with the wave.
Simple daily mobility — hip circles, gentle spinal rotations, ankle rolls, neck and shoulder stretches — keeps you feeling freer in the water. Five minutes a day can genuinely change the way your body feels when you take off.
Build a little leg and core strength
You don’t need heavy squats or fancy workouts. Walking hills, yoga, Pilates, bodyweight lunges, light strength training, it all translates beautifully to surfing.
Strong legs help with balance and stability
A strong core helps with everything
And the best part? You don’t need to train for long. Short, consistent sessions work wonders.
Listen to your body more than your ego
One of the incredible things about surfing in midlife is that we are so much more aware of how our bodies feel. We notice what helps, what hurts and what we need to adjust.
Rest is part of staying surf fit. So is hydration. So is sleep. So is doing things at a pace that feels good instead of pushing through pain.
There’s no “getting left behind” at this age, you’re surfing for joy, not competition.
Stay connected to other women who get it
Surf fitness isn’t just physical; it’s also emotional. Feeling supported, encouraged and seen by other women makes staying active easier and more enjoyable.
When you surf with women around your age, you realise quickly:
You’re not the only one with tight hips.
You’re not the only one who needs a warm up now.
And you’re definitely not the only one who loves surfing but wants to feel stronger and more confident in the water.
Surfing in midlife isn’t about chasing perfection. It’s about staying strong enough, mobile enough and confident enough to enjoy the ocean for decades to come. A little land training keeps you connected to that freedom, even on the days the surf isn’t cooperating.
If you want help staying surf fit, or you just want to meet other women who are surfing through midlife too, Sea Her Rise is here for you. Just reach out, or even better, come for a paddle with us..