For years, people have debated whether kids should lift weights. Some believe it stunts growth or leads to injury, while others recognize its benefits for athletic development. If you're a young surfer (or a parent of one), you might wonder: Should I be lifting weights to improve my surfing?
The short answer? Yes! But with the right approach.
Why Strength Training Matters for Young Surfers
Surfing demands balance, endurance, power, and flexibility. Strength training can help young surfers develop these key areas without interfering with natural growth. Research published in the Journal of Strength and Conditioning Research (Faigenbaum et al., 2009) indicates that supervised resistance training enhances muscular strength, motor performance skills, and overall athletic ability in young athletes.
Here’s how strength training benefits young surfers:
Better Paddle Strength – More upper-body endurance means longer surf sessions with less fatigue (Faigenbaum & Myer, 2010).
Improved Pop-Ups – Explosive strength training helps you get to your feet faster and with more control (Behm et al., 2008).
Injury Prevention – A stronger body means fewer wipeout-related injuries and better joint stability (British Journal of Sports Medicine, 2017).
More Confidence in the Water – When you're stronger, you feel more in control, whether duck-diving or maneuvering on a wave.
Debunking the Myths
There are a lot of misconceptions about kids lifting weights. Let’s clear up a few:
“Lifting weights will stunt my growth.” – Not true. Studies show that proper strength training actually supports bone health and development (American Academy of Pediatrics, 2008).
“I’ll get too bulky.” – Surfers need functional strength, not bodybuilder muscles. Training should focus on movement patterns, not just muscle size (NSCA Youth Performance Journal, 2015).
“It’s not safe.” – When done with proper form and supervision, strength training is far safer than extreme wipeouts in heavy surf (Faigenbaum et al., 2009).
How to Train for Surf Strength at a Young Age
The key is age-appropriate, surf-specific training. Here’s a simple breakdown:
1. Focus on Bodyweight Movements First
Before adding weights, master movements like:
Push-ups (for paddling strength)
Squats (for leg power on turns)
Lunges (for balance and stability)
Planks (for core control) (Journal of Athletic Training, 2016)
2. Add Resistance Gradually
Once bodyweight exercises are solid, light resistance training can help build more power. Start with:
Resistance Bands – Great for shoulders and stability work
Dumbbells (Light) – Focus on controlled movements (Strength & Conditioning Journal, 2014)
Medicine Balls – Perfect for explosive power and rotation
3. Train Like a Surfer, not a Football Player
Surfers need functional, full-body training, not isolated muscle-building. Instead of heavy bench presses, focus on:
Rotational Power – Medicine ball throws mimic turning on a wave (Journal of Sports Sciences, 2019).
Single-Leg Exercises – Surfing is dynamic, so training on one leg at a time improves balance.
Mobility Work – A flexible surfer is a better surfer. Include stretching and joint mobility drills (British Journal of Sports Medicine, 2020).
When to Start Lifting Weights
Most experts agree that kids can begin structured strength training around age 10-12, as long as they focus on form and technique first (Pediatrics & Exercise Science, 2015). For younger surfers, bodyweight exercises and balance training are a great foundation.
Final Takeaway
Strength training isn’t just safe for young surfers—it’s one of the best ways to improve performance, prevent injuries, and build confidence in the water. The key is training smart, not just training hard. Work on functional strength, master the basics before adding weight, and always prioritize technique.
*If you're interested in surf-specific training for your kids or for yourself, feel free to reach out to us at info@surfreadyfitness.com
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