The plan behind the story · Katie Pahlow kept a surfboard in the shed for 43 years, then learned to ride it
Six weeks to standing on a wave
By the end of six weeks you will have taken two surf lessons, be comfortable in the sea, and have stood up on a board at least once, however briefly.
Why this works
Surf schools are built for people who have never done it. Beginners learn on big soft-topped boards in waist-deep whitewater with an instructor beside them. The board is so buoyant that the first task is timing, not balance, and most first-timers stand for a second or two in lesson one.
The fitness side arrives quietly. Paddling works the shoulders and back, popping up works the whole body, and wading through waves is surprisingly good for the legs. But the reason this plan is six weeks rather than one is the sea itself. Being at ease in cold moving water, floating, being knocked over and coming up laughing, is the skill that turns one lesson into a habit. So the first fortnight is about water, not boards.
The plan also protects you from the usual mistake: buying a board, driving to the coast alone and having a miserable, dangerous afternoon. Lessons first. Board much later, if at all.
Before you start
- Check with your GP first if you have heart, blood pressure, shoulder or back problems, or if you are on medication that affects balance. Cold water is a shock to the system; ease in.
- You need to be able to swim 50 metres comfortably in a pool. If not, start with the swimming plan on this site and come back.
- Kit: none. Schools supply wetsuit and board. Bring swimwear, a towel, a warm layer for afterwards, and a flask.
- Cost: UK group lessons are typically £35–£50 for two hours; a two-day course £90–£150. Pool sessions £4–£7.
- Where: Surfing England and Surfing GB list accredited schools in Cornwall, Devon, Wales, Yorkshire and Scotland. Ask specifically for adult beginner or “silver surfer” sessions; several schools run them. (In the US, look for ISA-certified schools through Surfing America, or the community programmes at Surfrider Foundation chapters.)
The plan
| Week | Do this | How often | Notes |
|---|---|---|---|
| 1 | Pool: swim 10 lengths at any pace, then float on your back for 30 seconds. | 2 sessions | Never swum in the sea, or nervous in water? Add a third pool session and skip nothing else. |
| 2 | Sea or lido dip: wade in to waist depth, duck under twice, float, get out. 10 minutes maximum. | 1 or 2 visits | Go with someone. Warm clothes ready. This is about ease, not distance. |
| 3 | Book lesson one for week 4. At home: lie on the floor and practise the pop-up (chest up, one foot forward, stand) 10 times. | 3 days | Slow and controlled. Use a mat. |
| 4 | Lesson one, two hours. | Once | Tell the instructor it is your first time and your age; they will pitch it right. |
| 5 | Pool or sea session, plus pop-ups at home. Book lesson two. | 2 sessions | Shoulders will ache after lesson one. That is normal and passes. |
| 6 | Lesson two. Count your stands, however brief. | Once | Decide afterwards: a course, a club, or a summer of occasional lessons. |
If it goes wrong
- You cannot get up. Nearly everyone struggles in the first hour. Ask the instructor for a bigger board and to push you into the wave rather than paddling yourself.
- The cold puts you off. Go in summer or early autumn when the sea is warmest, hire a thicker wetsuit, and do the week 2 dip more than once.
- Shoulders or lower back hurt. Paddling is the culprit. Shorter sessions, and a few weeks of the strength work below before the next lesson.
- The nearest coast is three hours away. Make it a weekend: two lessons, Saturday and Sunday. Or try an inland wave pool, which several UK cities now have.
Track it
| Measure | Start (week 1) | End (week 6) |
|---|---|---|
| Pool lengths without stopping | ||
| Time happy in cold water (minutes) | ||
| Pop-ups from the floor in a row | ||
| Times stood up on a board | ||
| The thing from age 17 you have now done |
What next
- Ask the school about a beginners’ improvers’ course or a weekend retreat; several run over-50s groups.
- Paddling strength is the limiting factor for most older surfers. Strong at 60 builds the shoulders and back in 12 weeks.
- Surfing is seasonal. Keep the sea habit with a local swimming or sea-swimming group through the winter, and use the 30-Day Restart if you have had a long gap.
General information, not medical advice. Check with your GP before starting a new exercise programme.