One of the questions we hear most often, especially from women coming to their first surf retreat, is:
“How fit do I need to be?”
It’s a fair question. Surfing is physical and doesn’t look easy. Here is the honest answer, based on nearly two decades of running women’s surf retreats and coaching thousands of women in the water.
👉 You do not need to be in peak physical shape.
👉 You do not need to be a strong swimmer.
👉 You do not need to be any particular age, size, or body type.
What we see again and again is that openness to trying something new and a willingness to keep showing up matter far more than raw strength. Surfing often feels awkward at first, and a beginner’s mindset is hugely helpful. Wetsuits and bathing suits shift, water comes out of your nose, and things do not always look graceful. That is part of the learning process, and one of the reasons being in an all-women environment is so powerful.
✨ No preparation is required. Our program is designed to meet you where you are.
✨ You are supported, encouraged, and free to focus on learning without self-consciousness.
We work with women of all ages, sizes, and fitness levels, across a wide range of life stages. Most arrive having never surfed before. Many do not consider themselves athletic and may quietly wonder whether they will be strong enough or hold others back. Our goal is the same for everyone new to surfing, and our proven program gets you there by week’s end. You will learn to identify, paddle for, catch and ride your own waves either straight or at an angle towards the shore. For those with experience, we help you move beyond the basics, break through plateaus, and surf with greater confidence, consistency and flow.
What Surfing at Chica Brava Actually Feels Like
Surfing is not constant exertion. It is a rhythm of short efforts followed by rest. Most of your energy goes into:
– Short bursts of paddling
– Repeatedly moving from lying down to standing
– Holding your body steady on the board
– Staying relaxed and aware in the water
A basic sense of body awareness is helpful and preparing in the following ways makes the biggest difference.
1. Upper Body Strength That Transfers to Surfing
Upper body strength makes paddling and pop ups feel easier, especially over multiple days in the water. You do not need a gym or heavy weights. Simple body weight movements are effective and accessible. If you choose only one exercise to help prepare you for a week at a women’s surf retreat, then please choose:
👉 Burpees, burpees, burpees! Do 2 sets of 10, 2-3 times a week. Jump if you can, feel free to step back if you prefer.
Other exercises that are very supportive:
– Push ups, with knees down if needed
– Chaturanga, done slowly and with control
– Planks
Two short sessions per week is plenty. For more detail on surf specific muscles, you can read our post on muscles to focus on before your surf retreat.
2. Core Strength for Stability and Ease
A steady core supports balance, pop ups, and staying relaxed on the board. Try:
👉 Pilates-style core work
Focus on slow, controlled movements:
– Bird dogs
– Dead bugs
– Side planks
If you can breathe and stay steady, you are doing it right. You can also explore simple balance focused exercises here.
3. Yoga for Mobility
You do not need to be flexible or experienced with yoga to benefit from it. Yoga supports shoulder mobility, hip openness, and learning how to stay present in your body when things feel unfamiliar.
Try:
👉 Sun salutations, low plank, gentle twists, and hip openers
One or two sessions per week is more than enough and can easily be done at home using free classes on YouTube.
4. Swimming and Water Comfort
You do not need to be a strong swimmer, but feeling comfortable in the water can make a difference. If you have access to a pool or the ocean:
– Swim easy laps
– Practice floating and slow breathing
– Get used to short periods of effort followed by rest
No access to a pool or the ocean? No worries. It is common to arrive feeling apprehensive about being in the water and at Chica Brava we are ready to support you every step of the way.
A Simple, Realistic Way to Prepare
If you are a few weeks out from your first women’s surf retreat, this is plenty:
👉 Two short strength sessions per week, 20 to 30 minutes
👉 One to two yoga or mobility sessions
👉 Optional swimming or water time
Consistency matters more than intensity.
If You Are Starting From Scratch
Most women arrive having done zero preparation and have an incredible week. Our program is designed specifically for adult women learning to surf or progress. We adjust board choice, wave selection, and pacing so everyone can progress safely and comfortably. Preparation is not about proving anything. It is about giving yourself more ease in the water.
Final Thought
If you are wondering whether you are ready for a surf retreat, that usually means you are. We will meet you where you are and help you build from there. See our simple guide to surf levels and how we will support you: Surf Levels at Chica Brava.
Want a Deeper Dive?
You may also enjoy:
- How to do a Pop-up (and practice at home)
- Muscles to Focus on Before Your Surf Retreat
- Exercises to Improve Your Surfing Balance
If you’re curious whether a women’s surf retreat at Chica Brava is right for you, we’re always happy to help you choose the best week and level.
You don’t need to be “ready.” You just need to start.
