Get in Shape for Kayaking With This Training Plan

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Ready to hit the water? Whether you’re a beginner or an experienced kayaker, it’s important to be in good shape before you take on this challenging sport. Kayaking is a great workout, but it can also be tough on your body if you’re not prepared.

This training plan will help you get in shape for kayaking. It’s designed for beginners, so don’t worry if you’re not in top condition yet. We’ll start with basic exercises that will help you build strength and endurance. As you progress, we’ll add more challenging exercises to your routine.

By the time you finish this program, you’ll be ready to take on anything the river throws your way!

Whether you’re just getting started in the sport of kayaking or you’re a seasoned pro, it’s always important to stay in peak physical condition. After all, kayaking can be a pretty strenuous activity, and you need to be prepared for it both mentally and physically.

That’s why we’ve put together this training plan specifically for kayakers. With a mix of cardio, strength, and endurance exercises, this plan will help get you in shape for whatever type of kayaking you’re planning on doing. So let’s get started!

Why You Should Start Training for Kayaking

You might be wondering why you need to start training for kayaking. After all, it’s just paddling, right?

Wrong. Kayaking is a full-body workout that requires a lot of endurance and strength. Not to mention, if you’re kayaking in rough waters, you’ll need to have the stamina to paddle for hours on end.

So, how can you train for kayaking?

– Strengthen your arms and shoulders: You’ll be using your arms a lot when kayaking, so it’s important to build up some muscle.

– Improve your cardio: Kayaking is a cardio-intensive activity, so you’ll need to have good cardiovascular endurance.

– Increase your core strength: A strong core is important for kayaking because it will help you maintain good form and balance.

How to Get Started With Your Training

Now that you know the benefits of kayak training, it’s time to get started with your own training plan. And the good news is that you don’t need a lot of fancy equipment to get started.

If you’re just starting out, I recommend beginning with some basic strength and conditioning exercises. These exercises will help improve your paddling technique and increase your endurance.

Some good exercises to start with are pull-ups, push-ups, sit-ups, and squats. You can also try some kayak-specific exercises like lunges with a paddle or crunches with a life jacket.

Start with 3 sets of 10 repetitions for each exercise and gradually increase the number of sets and reps as you get stronger. Read more at, a blog that covers everything about kayaking and boating. 

The Best Exercises to Help You Train for Kayaking

There are a few key exercises that you can do to help you get in shape for kayaking.

First, you’ll want to focus on building up your upper body strength. Kayaking is a great full-body workout, but it really uses your arms and shoulders. So, exercises like planks, push-ups, and rows are great for building up the muscles you’ll need.

Second, you’ll want to work on your endurance. Kayaking is a cardio workout, so you’ll need to be able to paddle for long periods of time. A great way to build up your endurance is by doing HIIT workouts or interval training on a rowing machine.

Finally, you’ll want to make sure you have good core strength. Having a strong core will help you stay balanced in the kayak and paddle with more power. So, include exercises like crunches, sit-ups, and Russian twists in your training plan.


You don’t need to be an Olympic athlete to enjoy kayaking, but getting in shape will help you make the most of your time on the water. This training plan will help you build the endurance and strength you need to paddle for hours at a time.

Start by adding some cardio to your routine three times a week. Kayaking is a great workout for your arms, so focus on exercises that will target those muscles. Incorporate strength training twice a week to build the muscles you’ll need for paddling. Finally, make sure to stretch before and after your workouts to avoid injuries.

If you stick to this plan, you’ll be in great shape for kayaking season. Get out there and enjoy the water!