This 3-day/week routine is designed specifically for female surfers to build functional strength, power, and mobility while respecting female biomechanics. The goal is better paddling endurance, smoother pop-ups, stronger turns, and long-term joint health.
- Use: 3 days per week alongside regular surfing or during flat spells.
- Format: Upper body, lower body, and mobility-focused training.
- Target: Female surfers seeking strength, balance, and injury resilience.
Want this routine as a printable checklist or gym guide? Download the PDF.
⬇️ Download PDFHow to use this routine
Train 3 days per week with at least one rest day between sessions. Day 1 focuses on upper-body and core strength, Day 2 builds lower-body power, and Day 3 improves mobility, balance, and coordination to support long-term performance in the water.
3-Day Workout Table
Overview: Each row shows the day's goal, exercises, sets/reps and surf-specific benefits.
| Day | Goal | Exercises (sets × reps) | Surf Benefit |
|---|---|---|---|
| Day 1 | Upper Body & Core |
A1: Chin-Ups or Lat Pulldowns — 3 × Max reps A2: Dumbbell Overhead Press — 3 × 8–10 B1: Push-Ups — 3 × Max reps B2: Side Plank w/ Leg Raise — 3 × 10/side C: Medicine Ball Slams — 3 × 10 |
Builds paddling power, shoulder resilience, core stability, and explosive pop-up force. |
| Day 2 | Lower Body & Power |
A: Kettlebell Swings — 4 × 15 B1: Goblet Squats — 3 × 10–12 B2: Single-Leg Deadlifts — 3 × 8–10/side C: Glute Bridges — 3 × 15 |
Develops hip drive, leg strength and unilateral stability for more powerful, controlled turns. |
| Day 3 | Full Body & Mobility |
A: 90/90 Stretch — 3 × 30s/side B: Cossack Squats — 3 × 8/side C: Renegade Rows — 3 × 8/side D: Pallof Press — 3 × 10/side E: Bird-Dog — 3 × 10/side |
Improves hip/ankle mobility, anti-rotation core strength, balance, and movement quality for cleaner turns. |
Quick tip: Keep loads moderate and focus on movement quality. This routine should support your surfing — not leave you too sore to paddle.
Quick Reference Cheat Sheet
| Day | Focus | Key Exercises | Surf Benefit |
|---|---|---|---|
| Day 1 | Upper Body & Core | Chin-Ups, Push-Ups, Med Ball Slams | Stronger paddling, faster pop-ups |
| Day 2 | Lower Body & Power | KB Swings, Squats, Single-Leg Deadlifts | More drive through turns, stability |
| Day 3 | Mobility & Balance | 90/90, Cossacks, Pallof Press | Better balance, fluid movement |
Quick tip: Keep loads moderate and focus on movement quality. This routine should support your surfing — not leave you too sore to paddle.
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See the online surf coaching program I tested, what worked, and how to get the most from it.
