As the chill of winter fades and the days grow longer, paddlers everywhere are ready to get back on the water. Whether you’ve been paddling all winter, are just now dusting off your board, or prefer to wait for warmer water, spring is the perfect time to refocus on building strength, balance, and endurance. These three elements are the foundation of a strong paddling season, helping you move more efficiently, paddle longer, and reduce the risk of injury.
At Aqueous SUP, we believe in training with purpose—on and off the water. Even if the water is still too cold for paddling, there are plenty of ways to prepare your body now so you’re ready to hit the water when the season is in full swing. If you’re already paddling again, remember to wear appropriate cold-water gear, such as a wetsuit or drysuit, and always be prepared in case you go into the water. Hypothermia is a real risk, even on warmer days, so staying dressed for immersion is essential.
The following are general recommendations to help build paddling-specific fitness, but remember to listen to your body and modify as needed. If you have specific training concerns, a fitness professional can help tailor a plan that works for you!
Building Strength for a Powerful Stroke
Paddleboarding is a full-body movement, with your core stabilizing and driving each stroke, your legs providing stability and power, and your back and shoulders helping transfer force through the paddle. The more your whole body works together, the less strain you put on any one muscle group—reducing fatigue and improving performance.
If you’re not paddling yet, build strength on land with:
- Planks & Rotational Core Work – Improves balance and stroke power.
- Resistance Band Rows & Lat Pulldowns – Strengthens back and shoulders for controlled strokes.
- Squats & Lunges – Boosts leg endurance for better stability.
If you’re paddling now:
- Slow, Controlled Paddle Drills – Focus on technique to maximize efficiency.
- Interval Strength Paddling – Short bursts of power strokes build strength and endurance.
- On-Board Core Work – Seated knee lifts or twists engage core muscles in real-time.
Mastering Balance for Stability on the Water
Better balance means better control on your board, whether navigating rough water, pivot turning, or standing with confidence. By focusing on balance now—whether on land or water—you’ll feel more confident and steady when the season is in full swing.
If you’re training on land:
- Single-Leg Stands or Bosu Ball Work – Improves foot-to-core stability.
- SUP-Specific Movements on Land – Practice staggered stances or squats on a cushion to simulate board movement.
- TRX or Stability Drills – Strengthens stabilizer muscles for more control.
- Wood Plank Balance Work – Standing on a wood plank or similar surface can help with footwork, stance adjustments, and weight shifting before getting back on the board.
If you’re paddling now:
- Step-Back Stance Drills – Shifting between stances enhances footwork.
- Low-to-Standing Transitions – Strengthens balance for smoother movements.
- Pivot Turn Practice – Sharpens lower-body control for advanced maneuvers.
Endurance: Going the Distance
Paddling requires stamina, whether you’re planning long-distance trips or simply enjoying longer days on the water. By training your endurance now—whether in the gym, on the trail, or on the water—you’ll be ready to paddle longer and stronger when summer arrives.
If you’re training on land:
- Rowing Machine Workouts – Mimics paddling’s pulling motion.
- Battle Ropes – Builds shoulder, arm, and core endurance.
- Circuit Training – Combines bodyweight exercises with cardio for total-body endurance.
- Trail Hiking with a Weighted Pack – Strengthens legs and core for long paddles.
- Elliptical or Stair Climber – Low-impact endurance training.
- Paddling-Specific Resistance Training – High-rep paddle stroke movements with resistance bands.
If you’re paddling now:
- Steady-State Paddles – Maintain a moderate pace for 20+ minutes to build stamina.
- Interval Training – Alternate short sprints with recovery strokes to improve endurance.
- Longer Distance Paddles – Gradually increase mileage to prepare for all-day paddles.
Ready to Train? Let’s Make This Your Strongest Season Yet!
Spring training isn’t just about physical prep—it’s about setting yourself up for an incredible season of paddling adventures. Whether you’re focusing on strength, balance, endurance, or all three, now is the time to invest in yourself and your paddling future.
As always, these are general training suggestions inspired by paddling, and every paddler’s body is different. Be sure to adjust your workouts based on your fitness level, and if you have any concerns, consult a fitness professional before starting a new training program.
If you’re looking for guidance as you return to the water, consider taking a lesson to fine-tune your skills and build confidence. Whether you need a refresher, safety tips, or technique coaching, Aqueous SUP is here to help you get ready for the season ahead.
What’s your biggest paddling goal this spring? Are you focusing on strength, improving balance, or building endurance before getting back on the water? Drop a comment and let’s talk training!