Get Paddle-Ready: Simple Training Tips for Kayaking

Have you considered a kayaking trip or maybe have one coming up? Kayaking becomes a lot more enjoyable when your body is a little prepared for it. Technique makes a big difference - and your Tour Leader will walk you through that on the day - but it's much easier to focus on paddling when you're not running out of steam in the first 30 minutes.

The truth is, you don't need to be super fit. A bit of basic strength and some regular movement beforehand will set you up nicely. Read on for some of our top tips below to get paddle-ready.

Paddling works more than just your arms. Your shoulders, back, and chest all get involved, and strengthening these areas means you'll paddle more efficiently and feel less fatigued as the day goes on. Here's some simple exercises to build upper body strength.

Wall push-ups

Stand facing a wall with your arms extended at shoulder height, palms flat against the surface. Step back slightly, then bend your elbows to lower your chest toward the wall before pushing back to the start. Aim for 10-15 reps across 2-3 sets. Keep your body in a straight line and engage your core - as you get stronger, step further back to increase the challenge. Ease off if you feel any discomfort in your shoulders or wrists.

Resistance band rows

Sit on the floor with legs extended, or stand with the band secured low. Hold both ends and pull them toward your torso, elbows close to your sides, then extend back out. 12-15 reps, 2-3 sets. Keep your back straight and think about pulling with your back muscles rather than your arms. Take a break if your lower back starts talking to you.

Resistance band pull-downs

Anchor a resistance band above your head (a door anchor works well). Stand or kneel, hold the ends, and pull the band down toward your chest with your elbows close to your body, then slowly return. Around 12-15 reps for 2-3 sets. Focus on squeezing your shoulder blades together as you pull, keeping the movement slow and controlled. Stop if you feel tension in your shoulders or upper back.

Overhead shoulder press

Step on the middle of a resistance band with both feet and hold the ends at shoulder height, palms facing forward. Press overhead slowly, then lower back down - 10-12 reps, 2-3 sets. Keep the movement controlled and avoid locking your elbows at the top. If overhead movements don't feel comfortable, lateral raises (arms out to the sides) are a great alternative.

Strengthen your core

Your core does more work in a kayak than you might expect - it keeps you stable, supports your balance, and drives a lot of the paddling motion, especially in choppier water. Planks, dead bugs, and gentle rotational movements are a great way to increase your core strength.

Build some cardiovascular endurance

If you're out on the water for a few hours, a bit of stamina goes a long way. A rowing machine is ideal because it mimics the paddling motion, but it's far from essential. Walking, cycling, swimming - anything that gets your heart rate up consistently - will do the job.

The bottom line

You don't need to be an athlete to enjoy a kayaking adventure. A little preparation beforehand means less fatigue, more confidence on the water, and a headspace to take in everything around you. Even a few weeks of gentle, consistent movement prior to your trip will make a noticeable difference. And once you're out there paddling with the group, you'll be glad you did.

Keen to get on the water? Take a look at some of our upcoming Hinchinbrook Island Expedition. 

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