How to Get in Shape for Paddle Boarding Season

Feb 25, 2025

With paddle boarding season around the corner, now is the time to start getting back in shape. Whether you're planning long-distance paddles, casual cruising, or just want to avoid sore muscles after your first session, a little preseason training can make a huge difference.

Paddle boarding engages your whole body—core, legs, arms, and endurance—so a well-rounded approach is key. Here’s how to get paddle-ready before you even hit the water.

1. Improve Your Balance

Balance is one of the most important aspects of paddle boarding, especially if you’re dealing with choppy water. Simple exercises can help improve your stability so you feel more confident on the board:

  • Yoga or Pilates – Moves like Warrior III and Boat Pose are great for building stability.
  • Bosu Ball Workouts – Standing on a Bosu ball can simulate the movement of a paddle board.
  • Single-Leg Exercises – Try single-leg deadlifts or single-leg squats to improve control and balance.

2. Build Core Strength

Your core does most of the work when paddling, from balance to stroke power. Strengthening these muscles will help with efficiency and endurance:

  • Planks & Side Planks – A simple but effective way to strengthen your core.
  • Russian Twists – Mimic the paddling motion by rotating your torso with a weight.
  • Hanging Knee Raises – If you have access to a pull-up bar, this exercise is great for building core control.

3. Strengthen Your Arms & Shoulders

A strong upper body helps you paddle longer without fatigue. Focus on exercises that mimic paddle movements:

  • Resistance Band Rows – Attach a band to a sturdy object and practice pulling motions to build endurance.
  • Push-Ups & Pull-Ups – Great for overall upper body strength.
  • Overhead Press & Lateral Raises – Strengthen the shoulders for better stroke control.

4. Don’t Skip Leg Day

Your legs play a big role in keeping you stable on the board. Strength training for your lower body will help with endurance and balance:

  • Squats & Lunges – Essential for leg and glute strength.
  • Step-Ups – Use a bench or box to mimic the movement of adjusting your stance on the board.
  • Calf Raises – Helps with endurance when standing for long periods.

5. Add Some Cardio

Paddle boarding is an endurance activity, so incorporating cardio into your routine will help improve stamina:

  • Running or Cycling – Both are great for cardiovascular endurance.
  • Rowing Machine – A perfect dry-land alternative that mimics paddling.
  • Jump Rope – A quick and effective way to improve agility and endurance.

6. Practice Dry-Land Paddle Drills

If you want to work on technique before hitting the water, grab a broomstick or an old paddle and practice your stroke on land. This can help refine your movement patterns and improve muscle memory before your first session of the season.

7. Prioritize Mobility & Recovery

Flexibility and recovery are often overlooked but are key to staying injury-free. Incorporate stretching, foam rolling, or mobility work to keep your muscles and joints in good shape.

Final Thoughts

A little preseason training goes a long way in making your paddle boarding experience more enjoyable. Whether you’re aiming to improve endurance, balance, or strength, these exercises will help you feel more prepared when it’s time to hit the water.

Got a favorite way to train for paddle boarding? Let us know in the comments!
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