Surf Fitness Guide & FAQ - Stay Strong, Surf Longer & Recover Faster

1. What helps prevent sore muscles after surfing?

Muscle soreness is totally normal after your first surf sessions – you’re using muscles you didn’t even know existed!To keep it in check, make sure to warm up properly, do a light stretch and cool-down after surfing, and stay hydrated. A bit of gentle movement (like walking or yoga) helps your muscles recover faster than just crashing on the couch. Oh, and protein-rich meals after surfing do wonders too.

2. What are common surf aches – and how can I avoid them?

The usual suspects are tight shoulders, lower-back tension, and sore wrists. These often come from paddling technique or weak stabilizing muscles. Avoid them by doing some shoulder mobility and core training, practicing your pop-up on land, and not overdoing it in your first few days. If you mix surf sessions with active recovery and stretching, your body will thank you. Don’t forget, protection from the sun prevents sunstroke and sunburn.

3. How can I stay fit for surfing between seasons?

No waves? No worries. You can totally keep your surf fitness up at home. Focus on shoulder and core workouts. Balance-board sessions, or quick resistance-band routines two to three times a week also help a lot.

Add a bit of cardio – like swimming, running, or biking – to keep your endurance up. And don’t forget to stretch! Ten minutes of mobility work a day makes a huge difference for feeling good in your stance when you’re back on the board.

4. What helps overall for surf performance and recovery?

Think consistency and balance. Eat well, move often, sleep enough, and listen to your body. When you mix training, rest, and mindfulness, you’ll surf better, feel stronger, and recover quicker. Pro surfers swear by breathwork and yoga – and there’s a reason for it: it keeps you calm, focused, and flexible when the waves get wild.

🌞 So, What Can You Expect During a Week of Surf Fitness at Yume Surfcamps?

Your week at Yume Surfcamps Portugal combines surfing, yoga, and functional movement to keep you strong, flexible, and ready for the waves. Here’s what the program looks like:

Day 1-2 – Arrival & Warm-Up You’ll settle in, meet your coaches, and take part in a short surf theory session to understand the basics of waves and safety. A gentle yoga class helps you loosen up after traveling.

Days 2–3 – Surf & Stretch Your first surf lessons start. You’ll practice paddling, positioning, and catching small waves. Each day ends with a yoga flow focused on recovery, mobility & breath work.

Day 4 – Surfskate & Technique

A surfskate lesson on land helps you improve balance, turns, and body control. The movements translate directly to your surfing. You’ll also have another relaxing yoga session in the evening.

Days 5–6 – Practice & Progress By now you’re building rhythm — stronger paddling, smoother pop-ups, better control. Daily surf classes continue, supported by yoga for surfers to prevent stiffness and keep energy levels high.

By the end of the week, you’ll leave the water more confident, paddling and standing stronger — and hopefully already planning your next surf trip. :)