Tips For Resistance Training On Your SUP 

Want to start resistance training on your SUP? This article details everything you need to know in order to get started today!

...

SUP is an amazing activity for many reasons. It can connect you with nature. Expand your friend circle. Introduce you to adventure travel. And help you to relieve stress. 

These are all important parts of living a healthy and active lifestyle. But even with all that said, you can also use your board specifically to increase your cardiovascular health, strength, and overall fitness.  

You can do this by utilizing certain techniques, testing yourself against the elements, or entering into a new environment with your board. 

If you paddle with a correct stroke, enough effort, and for distance, you'll be burning the same amount of calories (or more) as you would in the gym. Paddle boarding long distances is a fantastic way to get an extensive workout, engaging multiple muscle groups simultaneously.
If you are looking for an alternative to your usual upper body workout at the gym, paddle boarding is a great option. A full paddle board workout will activate your back, shoulders, arms, and ab muscles, providing an extensive upper body workout.

For paddling long distances, we recommend using a touring paddle board or a racing stand-up paddle board. Both of these boards glide through the water at higher speeds and are designed for long-distance travel. To get an exhaustive workout, we recommend paddling for at least 40 minutes. This amount of time will give you enough paddle strokes on both sides of the board to work out both arms effectively.

If you are interested in using your SUP board as an instrument for increasing your athletic fitness and not just as a pleasure cruise vessel, then you’re in the right spot. In this article, we are going to discuss how to use your SUP board for resistance training activities to create abundant health while doing what you love outside of the gym.

It all depends on your individual effort.

If you are interested in using your SUP board as an instrument for increasing your athletic fitness and not just as a pleasure cruise vessel, then you’re in the right spot. In this article, we are going to discuss how to use your SUP board for resistance training activities to create abundant health doing what you love outside of the gym.

Why Paddle Board Surfing is an Effective Workout

Paddle surfing is actually easier than traditional surfing because you are already standing up on the board, so you don’t have to stand up as you catch the wave. This allows you to focus more on paddling, which provides a great workout for your upper body. After a long paddle surf session, your upper body will be properly worked out due to the extensive paddling required to catch waves.

If you want to take a leisurely cruise, you'll burn the same amount of calories as you would walking. However, if you paddle with a correct stroke, enough effort, and for distance, you'll be burning the same amount of calories (or more) as you would in the gym. It all depends on your individual effort.

5 Fun Ways to Get Fit with a Paddle Board

1. SUP Yoga

SUP Yoga has absolutely exploded in popularity in recent years. While yoga is one of the best ways you can get exercise, doing yoga on a paddle board adds a whole other layer to this exercise routine. Paddle board yoga is a little tougher than traditional studio yoga because of the added element of balancing on a paddle board. However, if you have the right board, it is not too hard at all. People love SUP yoga because it allows them to be in nature while doing yoga. This provides an element of peace and serenity that you don’t normally get in the studio. Check out articles on various paddle board yoga poses you have to try. Overall, paddle board yoga is great for those yoga enthusiasts who need a change of routine from their yoga studio.

2. Long Distance Touring

Paddle boarding long distances is a great way to get an extensive workout. If you are looking for an alternative to your usual upper body workout at the gym, paddle boarding is a great option. A full paddle board workout will activate your back, shoulders, arms, and ab muscles, providing an extensive upper body workout. For paddling long distances, look for boards that glide through the water at higher speeds and are meant for going long distances. To get an exhaustive workout, we recommend paddling for at least 40 minutes. This amount of time will give you enough paddle strokes on both sides of the board to work out both arms. If you are looking to add to the workout, doing pushups on your board is a great way to work out your chest muscles.

3. SUP Cardio

Paddle boarding naturally provides a great cardio workout. The constant paddling will get your heart pumping so that you get the cardio workout you are looking for. To enhance the cardio aspect of a SUP workout, there are a few things you can do. First, burpees are an age-old way to get a great cardio workout in a small space. With only a paddle board, you can do burpees to enhance your respiratory fitness in no time. Burpees are where you launch from a push-up position to a standing jump and then repeat over and over. Another great way to get more cardio is to do squat jumps on your SUP. For either of these exercises, your balance will be key. By balancing, you will be engaging your core muscles, which leads us to the next SUP fitness routine.

4. SUP Core Workout

Everyone is always looking to get a shredded six-pack to show off their summer body. A grueling core workout on an inflatable SUP will do just that for you. You can easily do a variety of core exercises on your SUP. Whether it is sit-ups, plank, side plank, or leg lifts, there are so many ways you can work out your core on a paddle board. Because it is your core that helps you balance, you will be getting twice the workout while on a paddle board that you would normally get on hard ground. This makes a SUP core workout the best possible core workout. Next time you're ready for a SUP workout, be sure to introduce some core exercises to maximize your fitness.

5. SUP Surfing

SUP surfing is yet another great way to get paddle board fitness. Surfing on your paddle board has become much more popular recently as some people realize it's a great way to get exercise. Paddle surfing is actually easier than traditional surfing also because you are already standing up on the board so you don’t have to stand up as you catch the wave. Paddle surfing is a great workout because of all the paddling you will do to catch waves. After a long paddle surf session, your upper body will be properly worked out. Paddle surfing is also the most fun way to get exercise on your paddle board.

Incorporating these activities into your paddle boarding routine will not only make your workouts more enjoyable but also more effective. Whether you prefer the calmness of SUP Yoga or the intensity of SUP Surfing, there's something for everyone.

Key Benefits

• Upper Body Strength: The act of paddling works out your shoulders, arms, and core, providing a comprehensive upper body workout.
• Caloric Burn: Depending on your paddling intensity, you can burn a significant number of calories, comparable to a gym session.
• Ease of Learning: Being already in a standing position makes it easier to get started, allowing beginners to quickly enjoy the workout benefits.

By combining the pleasure of being on the water with the physical demands of paddling, paddle board surfing offers a unique and effective way to stay fit. So, whether you’re looking to build strength, improve your endurance, or simply enjoy the water, paddle board surfing can be an excellent addition to your fitness routine.

Quick note: Resistance training on your SUP can be difficult and does come with some inherent dangers. Always consult your doctor before implementing a new training program.

Paddling in the Wind 

When it comes to paddling, normally you want to avoid wind as much as possible. Paddling in the wind can be a difficult endeavor, especially if you are not prepared. As a general rule, you always want to paddle against the wind on your way out from your launch spot and with the wind on your way back. This extra boost on the way back will make your paddle much easier after expending your energy throughout the day.

However, if you’re more experienced, you may have learned to use the wind’s energy to your advantage. Especially if you want to increase your fitness levels. To do so, paddling against the wind can be a useful tool.

Before you begin to use wind as a training tool, there are a few precautions you should take.

1. Avoid Strong Winds: Beginner paddlers should avoid paddling in winds over 15 mph. Anything over this mark and it might be too difficult to get anywhere, and it could be dangerous. Strong winds are an element you should always give the proper respect towards.
2. Plan Your Route: Make sure you know your route and don’t start your paddle heading downwind. Be prepared with a float plan to let others know when you’ll be paddling, where your launch location is, and what time you expect to be off the water. That way, you know exactly where you are going and so does someone on land who can help you should the need arise.

Once you’ve taken these precautions, you should also wear a heart rate tracker as well as take note of the wind speed on the day you decide to paddle. This way, you will have the appropriate data to track your fitness levels and strength.

As you paddle into the wind, keep your stroke tight and use the proper form. Hinge from the hips, push your paddle blade as far forward as you can to get the proper catch, and use your entire body to push the board towards your blade as you pull back.

Paddling in the wind gives you an opportunity to practice going in a straight line while using your whole body stroke. Combine this with a quick return—getting the paddle back in the water—and you’ll feel the difference in each stroke.

Your body is a sail just by the nature of standing on a board and paddling in the wind. Every moment your paddle is out of the water, it gives the wind a chance to push you around. By developing quickness while maintaining good technique, you will be able to develop a “high-gear” stroke. This is similar to the stroke you will use to get through boat wakes, catch a wave in the ocean, as well as the one you will use for your paddle race stroke.

The best way to learn a “high-gear” paddle stroke is by heading into the wind for a certain amount of time and distance. Once you have that down, you can really start going places on your SUP, including long-distance tours and other adventures.

By using the proper technique and combining it with resistance wind training, you’ll be well on the way to increasing your fitness levels too.

As you paddle into the wind, keep your stroke tight and use the proper form. Hinge from the hips, push your paddle blade as far forward as you can to get the proper catch, and use your entire body to push the board towards your blade as you pull back.

Paddling in the wind gives you an opportunity to practice going in a straight line while using your whole body stroke. Combine this with a quick return - getting the paddle back in the water - and you’ll feel the difference in each stroke. 

Your body is a sail just by the nature of standing on a board and paddling in the wind. Every moment your paddle is out of the water, it gives the wind a chance to push you around. By developing quickness while maintaining good technique, you will be able to develop a “high-gear” stroke. This is similar to the stroke you will use to get through boat wakes, catch a wave in the ocean, as well as the one you will use for your paddle race stroke. 

The best way to learn a “high-gear” paddle stroke is by heading into the wind for a certain amount of time and distance. Once you have that down, you can really start going places on your SUP including long distance tours and other adventures. 

By using the proper technique and combining it with resistance wind training, you’ll be well on the way to increasing your fitness levels too. 

Waves

Another element you can use to get into better shape is the ocean. And more specifically waves. 

If you have never paddled in the ocean before, you should always start small. What do we mean? Paddle on days when the waves are 1-2’ at most. And hopefully not too windy. This way you can find out how it feels to stand on a moving body of water and paddle against the waves on the way out and how it feels to be propelled by the waves energy on the way in - and do it on a day when the danger is decreased. 

The best way to increase your fitness levels in the ocean is by practicing a beach run towards the water with your board, paddling against the waves, making it out as fast as you can past the breakers, paddling with the waves on the way in - and repeat. 

This high intensity interval training will have your heart pumping. In addition, you will increase the balance receptors in your brain, keeping you young and healthy! 

How is Paddle Board Surfing Different from Traditional Surfing?

Paddle board surfing offers a distinct experience compared to traditional surfing. One of the biggest differences lies in the initial positioning. In paddle board surfing, you start standing on the board, using a paddle to navigate both calm waters and catch waves. This eliminates the challenging task of having to transition from lying down to standing up, which is a core part of traditional surfing.

Moreover, the equipment differs significantly. Paddle boards are generally larger and more stable than traditional surfboards. This increased stability makes paddle board surfing more accessible, particularly for beginners who may find balancing on a smaller surfboard more daunting.

Here are key differences at a glance:

• Positioning: Start standing on the board vs. Lying down and then standing up.
• Equipment Size: Larger and more stable paddle boards vs. Smaller surfboards.
• Maneuvering: Use of a paddle to steer vs. Relying solely on body movements.

Additionally, paddle surfing provides a broader range of activities. You can use the board for a calm paddle along the shoreline or venture into wave riding, providing versatile ways to enjoy the water.

In summary, paddle board surfing simplifies the learning curve and offers a stable, versatile alternative to traditional surfing.

Against the Current 

Another great way to test your paddle stroke and increase your level of fitness is paddling against tides and currents. 

Before you decide to head to the bay or the river, be sure to always wear a PFD and a strong leash. These two safety items will ensure that you avoid any serious life-threatening situations on the water. 

If you have a belt pack PFD, make sure the C02 cartridge is in place and that it works to inflate your PFD. Before you attach your leash, take a closer look at it. Does it have any cracks or tears? Is the velcro in good working order? What about the connections to your board - is the string strong? Do a thorough job of making sure your leash will hold. If you are separated from your board in a strong tide or current, you immediately increase your level of danger. Your board is the biggest flotation device you have on the water, make sure it stays with you at all time. 

To find the tide that will test your paddling strength, always refer to a tide chart. You can also ask your local professional for their advice on when the best times to paddle agains the tides are. 

When it comes to river currents, never attempt paddling against anything over Class II. Class I should be strong enough in most instances. River currents can be strong and unpredictable with rocky bottoms. You never want to start at a stronger current you cannot handle. 

Once on the water, the process is the same. Take note of your paddle stroke. It’s efficiency. And how you complete each section - hinging from the hips, the full catch, pull back, release, and repeat. The more efficient you become, the more your fitness will increase. 

How Long Should You Paddle Board for a Comprehensive Workout?

Paddle boarding is a fantastic full-body exercise that targets your back, shoulders, arms, and abs. But how long should you be on the water to ensure you’re getting a thorough workout?

Ideal Workout Duration

To achieve a comprehensive workout, aim to paddle board for at least 40 minutes. This duration allows you sufficient time to engage both sides of your body, ensuring that your muscles are evenly worked out.

Choosing the Right Board

For those looking to cover long distances, consider using a touring paddle board or a racing stand-up paddle board. These types of boards are designed for speed and efficiency, helping you glide through the water more effortlessly.

Benefits of a 40-Minute Session

1. Balanced Muscle Activation: Paddling for 40 minutes ensures that you get ample paddle strokes on both sides of your board, giving both arms and your core a balanced workout.
2. Cardiovascular Exercise: Sustaining paddling for this time span elevates your heart rate, contributing to cardiovascular fitness.
3. Mental Well-being: Spending time on the water has been shown to reduce stress and improve mental clarity.

Pro Tips

• Warm-Up: Start with a 5-minute warm-up paddle to prepare your muscles.
• Technique: Focus on proper paddling technique to maximize the efficiency of your strokes and avoid injury.
• Hydration: Always stay hydrated, especially during longer sessions.

In summary, paddling for at least 40 minutes provides a comprehensive workout that activates multiple muscle groups and offers cardiovascular benefits. Choose the right board and follow some best practices to enhance your paddle boarding experience.

What Are the Benefits of Doing Yoga on a Paddle Board?

Yoga on a paddle board, often called SUP yoga, offers a unique twist to traditional yoga practices. Here are some compelling benefits:

Enhanced Balance and Core Strength

Balancing on a paddle board requires constant adjustments, engaging your core muscles more intensely than a stable surface. This added challenge can accelerate your strength and balance improvements.

Improved Focus and Mental Clarity

The need to maintain stability on water demands heightened concentration. This can help clear your mind and improve your focus, both during practice and in your daily life.

Connection with Nature

One of the most enriching aspects of SUP yoga is the opportunity to immerse yourself in nature. Practicing yoga on a lake, river, or ocean can bring a sense of peace and serenity that a studio environment often lacks.

Increased Flexibility

The unstable surface of a paddle board requires you to engage different muscle groups, promoting greater flexibility. Over time, you’ll notice improvements in how your muscles and joints move.

Stress Relief

Combining the calming effects of water with the benefits of yoga can significantly reduce stress levels. The rhythmic movement of water beneath your board can be incredibly soothing.

Full-Body Workout

Beyond the benefits of traditional yoga, SUP yoga demands more of your entire body. Your legs, core, and even upper body muscles work harder to maintain stability, offering a more comprehensive workout.

Fun and Variety

Switching up your routine and taking your practice outdoors can reignite your passion for yoga. SUP yoga presents a refreshing challenge that keeps your workouts exciting and engaging.

Social Element

Doing yoga on a paddle board can be a great way to connect with others who share your interests. Many communities have groups or classes that turn this individual activity into a social experience.

Reduced Risk of Injury

The water offers a low-impact surface that can reduce the strain on your joints. This makes SUP yoga a gentle yet effective workout option, especially for those recovering from injuries.

By incorporating SUP yoga into your fitness regimen, you can enjoy these multiple layers of benefits, making it a worthwhile addition to traditional studio practices.

How to Incorporate Yoga into Your Paddle Board Fitness Routine

Integrating yoga into your paddle board fitness routine can elevate your practice by introducing new challenges and rewards. Below, we'll break down how to effectively blend yoga with paddle boarding.

1. Choose the Right Paddle Board

Selecting the right paddle board is crucial for a successful SUP (Stand-Up Paddleboard) yoga experience. Look for boards that are:

• Wide: A width of around 32 inches provides the stability needed for yoga poses.
• Long: Boards that are around 14 feet long offer ample space for various positions.
• Thick: Thickness around 8 inches helps support your body weight without wobbling.

These features ensure you have a stable platform, allowing you to focus on your yoga practice without the distraction of balancing.

2. Start with Basic Poses

Begin your routine with simple poses to get accustomed to the paddle board's movement. Here are some easy poses to try:

• Downward Dog
• Child’s Pose
• Warrior I and II

Starting with these will help you develop your balance and build confidence on the water.

3. Embrace the Surroundings

One of the greatest benefits of SUP yoga is being in nature. The tranquility of the water combined with the natural setting enhances the meditative aspects of yoga. The serenity you get from practicing outdoors often surpasses that of an indoor studio, offering a unique sense of peace.

4. Progress Gradually

Once you're comfortable, gradually incorporate more complex poses into your routine. Advanced poses like:

• Crow Pose
• Wheel Pose
• Headstands

These will not only challenge your balance but also make your routine more engaging and rewarding.

5. Safety First

Always prioritize safety while practicing SUP yoga. Consider the following:

• Wear a life jacket: Especially if you’re new to paddle boarding.
• Practice in calm waters: Opt for a lake or a calm bay rather than open ocean initially.
• Warm up: Do some stretches before getting on the paddle board.

These precautions ensure a safe and enjoyable experience.

6. Classes and Community

If you're new to SUP yoga, joining a class can be immensely helpful. Many communities offer SUP yoga classes where you can learn from experienced instructors and meet fellow enthusiasts.

Incorporating yoga into your paddle board fitness routine can provide a refreshing change from traditional studio settings. With the right board, a gradual approach to poses, and a focus on safety, you can enjoy a fulfilling and serene yoga practice on the water.

Why Is Paddle Board Yoga More Challenging Than Traditional Yoga?

Paddle board yoga introduces unique challenges that set it apart from traditional studio yoga.

First and foremost, balance is crucial. Unlike a stable yoga mat on flat ground, a paddle board constantly shifts with the movement of water. This instability engages your core muscles more intensely, demanding greater overall body control.

Second, focus is amplified. The tranquil but unpredictable nature of the water surface requires heightened concentration to maintain poses without toppling over. This means that both your mind and body have to work in unison more diligently than on solid ground.

Additionally, environmental factors play a significant role. Outdoor conditions such as wind, waves, and perhaps even sunlight can impact your practice. These elements require adaptability and resilience, pushing you out of your comfort zone and into a deeper state of awareness.

In essence, the combination of unstable surfaces, the demand for enhanced focus, and varying outdoor conditions makes paddle board yoga a formidable yet rewarding experience.

On Board Workouts 

Another great way to increase your fitness is with workouts - on the water! 

That’s right. You can do an entire workout while still on your SUP board. Your options for workouts can vary - from doing simple sprints, to complete full body workouts involving different exercises. 

We’ll go over a few here…

Sprints: This is the most simple form of SUP workout. You pick a destination in distance and paddle as hard as you can towards it. Once there, take a break, catch your breath, and then repeat. Sprints can be a great way to work on your SUP racing starts. 

Turns: Turns are a little more challenging in the water - especially for your balance. However, they will help you build stamina and will force you to practice walking on your board. The best turn to practice is the pivot turn. If you’d like a complete rundown on how to execute one, refer to our previous article. 

Full body workouts/calisthenics: The possibilities for full body workouts on your board are endless. However, the best way to start is to combine sprints on your board with simple exercises either on your board as well or on land. 

Exercises can include squats, pushups, v-ups, walkout ous, rail dips, using resistance bands (more on that farther down) and more. 

Perform a round of the exercises either on your board or on land, then follow them up with a sprint out to a marked spot or buoy. Repeat at least 3 times and work up from there.

Paddle boarding naturally provides a great cardio workout. The constant paddling will get your heart pumping so that you get the cardio workout you are looking for. To enhance the cardio aspect of a SUP workout, there are a few things you can do:

1. Burpees:
   • Burpees are an age-old way to get a great cardio workout in a small space. With only a paddle board, you can do burpees to enhance your respiratory fitness in no time. Burpees involve launching from a push-up position to a standing jump and then repeating over and over. This constant movement keeps your heart rate up and boosts your overall cardio fitness.
2. Squat Jumps:
   • Another great way to get more cardio is to do squat jumps on your SUP. These exercises require you to maintain balance while jumping up and down, which not only works your legs but also keeps your heart rate elevated.

For either of these exercises, your balance will be key. By balancing, you will be engaging your core muscles, adding an extra layer of benefit to your workout.

Pro tip: Often the easiest way to conduct an exercise routine on your board is with the use of a high-quality anchor. This will keep you from drifting away while you perform your exercises.

By incorporating these exercises into your paddle boarding routine, you can significantly enhance your cardiovascular fitness while also working on your balance and core strength.

If you’d like to delve into this last one a little farther we recommend watching (and trying out) this excellent video on the subject.

Bonus: Download this free Google Doc of the below workout and a reminder on stroke technique to remind yourself on the water!

Beach Workouts/Land Workouts

If you want to take your workout from the water to the beach you can utilize these types of resistance training exercises to increase your strength and cardiovascular health. 

Bands

Do you want to add variety to your workouts, while at the same time increasing your strength, promoting functional fitness, and increase your flexibility? Then band workouts for resistance training are a great place to start!

Why should you consider using bands to supplement your SUP workouts?

• Resistance bands are affordable
• They’re portable - take them anywhere, from your home, office, to the beach!
• You receive resistance in both directions of your movement - in both contracting and lengthening the muscle
• You will be able to accommodate different range of motions
• They come in all different styles, sizes, and can be applied to multiple uses and exercises!
• And the muscles used in these routines can easily be translated to your SUP stroke

Ready to get started? Here are five exercises you can use for resistance training that also help you SUP stroke:

1. Band Rows: Attach the band to a stable object, pull towards you to engage your back and arm muscles.
2. Band Squats: Stand on the band, hold the handles at shoulder height, and perform squats for leg strength.
3. Band Chest Presses: Anchor the band behind you, push forward to work on chest and triceps.
4. Band Deadlifts: Step on the band, bend at your hips and knees, and stand up to target your lower body.
5. Band Lateral Walks: Place the band around your legs and take side steps to strengthen your hips and glutes.

To further enhance your cardio fitness while on your paddle board, consider incorporating these exercises directly on the water:

On-Board Cardio Exercises:

• Burpees: From a push-up position, jump to your feet and then jump up, repeating the movement. This not only boosts your heart rate but also challenges your balance and core stability.
• Squat Jumps: Perform a standard squat and then explode upwards into a jump. This plyometric move is excellent for building explosive strength and cardiovascular endurance.

Balancing on your paddle board during these exercises will engage your core muscles, providing a comprehensive workout that benefits both your stability and cardio fitness. Combining these on-board cardio exercises with your resistance band routine will ensure a well-rounded and effective fitness regimen, whether you're on the water or the beach.

Do you want to add variety to your workouts, while at the same time increasing your strength, promoting functional fitness, and increase your flexibility? Then band workouts for resistance training are a great place to start! 

Why should you consider using bands to supplement your SUP workouts? 

• Resistance bands are affordable
• They’re portable - take them anywhere, from your home, office, to the beach! 
• You receive resistance in both directions of your movement - in both contracting and lengthening the muscle
• You will be able to accommodate different range of motions
• They come in all different styles, sizes, and can be applied to multiple uses and exercises!
• And the muscles used in these routines can easily be translated to your SUP stroke

Ready to get started? Here are five exercises you can use for resistance training that also help you SUP stroke (healthline.com):

Superman pull

Using a mini band when performing the Superman pull adds resistance and increases the tension on your lower back muscles, glutes, and core. The core is an important muscle group for your SUP stroke! 

• Place the mini band around your wrists.
• Lie facedown with your arms straight in front of you and legs straight behind you.
• Maintaining a neutral neck and keeping your gaze on the floor, reach your arms and legs off the floor. Pause for a moment before pulling your elbows to your sides, making a W shape with your arms.
• Return to reaching your arms in front of you to complete 1 rep.
• Do 2 sets of 10–15 reps.

Bent-over single-arm row

The bent-over single-arm row targets your lats, rear shoulder muscles, and biceps. 

• Place the band around your foot and hold the opposite end of the band in your hand on the same side.
• Hinge at your hip and keep your lower back straight. Your palm should face your torso.
• Engage your core and pull the band straight up to the side of your chest. Make sure to keep your upper arm close to your side.
• Contract your back muscles (lats) at the top of the movement. Slowly lower to the starting position and repeat.
• Do 2–3 sets of 10–15 reps on each side.

Single-arm lat pulldown

The lat pulldown is a popular back exercise that’s easy to do at home using a resistance band. To increase the focus on your lats, try performing the move one side at a time.

• Grab the band in both palms.
• Reach forward and 45 degrees upward. This will be your starting position.
• Pull the band down on one side, squeezing your elbow to your side as you flex the elbow.
• Pause at the bottom of the movement, and then slowly return the handle to the starting position and repeat.
• Do 2–3 sets of 10–15 reps on each side.

Reach and pull

Including exercises like the reach and pull that target the smaller muscles in your upper back and rear shoulders can improve your posture and help with stabilization when performing compound movements like deadlifts.

This will also help your catch and pull on your SUP stroke! 

• Place the mini band around your wrists.
• Stand with your feet hip-width apart with knees and hips slightly bent.
• Reach your arms forward, keeping arms shoulder-width apart and pressing outward into the band.
• Keeping your wrists shoulder-width apart, pull your elbows back toward your ribs.
• Pull your shoulders behind your ears and squeeze your shoulder blades together.
• Reach forward, and then repeat from the top.
• Do 2–3 sets of 10–15 reps.

Calisthenics - At Home 

Another great way to increase your strength for SUP is through simple calisthenics exercises focused on your bodyweight. These exercises can be done at home on your own time. 

In fact, calisthenics can help improve your overall strength in a similar fashion to weight lifting - but without the need for extra equipment! 

“According to researchers, calisthenics and weight exercises produce similar physical results, at least in the short-term. For example, in one study researchers had 15 men follow a weight-based training workout and 17 men follow the U.S. Army’s calisthenics-based Standardized Physical Training program for 1.5 hours a day, five days a week, for eight weeks. At the end of the eight weeks, both groups’ fitness increased to a similar degree.”

In addition, they can be crafted around the muscle grouping needed for your SUP stroke. 

A few simple calisthenics exercises you can use today include:

• Pushups
• Chinups
• Tricep Dips
• Jump Squats
• Pushups
• Crunches
• Burpees
• Jump Rope

If you can get a few of these exercises in (or all of them) in your resistance training daily workout, you’ll see huge improvements in your overall strength in and out of the water - in no time!

Low Impact

Even though all of these different types of activities are quite varied in where they can be done and how they’re done, they do have one common thread that unites them. They’re all low impact. 

According to the American Sports and Fitness Association, the difference between low impact exercise and high impact is as follows, “ Anything that is easy on the joints or gentle and in fluid-motion is considered to be low-impact. Low-impact exercises are great for individuals who are new to working out. They are great exercises for athletes who are injured or recovering from injury. Low-impact exercises also provide a gentle workout on your easy days and can aid in recovery of your harder days.

High-impact exercises are the opposite side of the spectrum. These exercises have high-impact on the joints. Examples of high-impact exercises include running, skiing and gymnastics. High-impact exercises put you at higher risk of injury, especially if your form is not correct. Acute athletic injuries are more often associated with high-impact exercises.”

By practicing low impact exercises like band workouts, calisthenics, and paddling on your SUP on flatwater or against the wind/small waves/currents, you decrease your risk of injury but still increase your strength and cardiovascular health. It’s a win-win! 

What Muscles are Primarily Worked Out During Long-Distance Paddle Boarding?

Long-distance paddle boarding provides a comprehensive workout, targeting several key muscle groups:

1. Back Muscles: Engaging in this activity helps strengthen your lats, traps, and lower back.
2. Shoulders and Arms: The repetitive paddling motion works the deltoids, biceps, and triceps, increasing endurance and strength.
3. Core Muscles: Your abdominals and obliques are constantly engaged to maintain balance and stability on the board.
4. Legs: While not the primary focus, your quadriceps and calves play a significant role in maintaining balance and providing a stable paddling stance.

By consistently engaging these muscle groups, long-distance paddle boarding ensures an effective, full-body workout.

Conclusion 

SUP can be a great way to have fun outdoors. But beyond that, it is also a great way to increase your overall health and wellbeing. By introducing resistance training to your life either via a SUP in the wind or the waves or through band workouts or calisthenics, you are guaranteed to start feeling better - both mentally and physically. 

If you are interested in starting resistance training both on and off the water, be sure to refer to these previous articles where you can find full body workouts you can use today!

16-Minute Full Body Workout

At Home Workout With Connor Baxter

SUP Workout With Nikki Gregg

ACE SUP Workout