Booked your first surf lesson — or thinking about it? A little preparation goes a long way. You don’t need to be an athlete to learn to surf, but showing up ready will help you catch more waves, have more fun, and get the most out of your time in the water.
Here’s exactly how to prepare for a surf lesson in Hawaii, from the week before to the moment you paddle out.
Who We Are
North Shore Surf Girls is a female-founded, family-owned surf school in Hale’iwa on Oahu’s North Shore. We teach everyone—men, women, couples, families, and kids ages 5 and up. Our instructors have helped thousands of first-timers catch their very first wave, and these are the same tips we share with our own students.
Before Your Lesson: Simple Fitness Prep
You don’t need a training program, but a little conditioning helps. Surfing uses muscles most people don’t use every day—especially for paddling.
1. Strengthen Your Arms (Paddling Power)
Paddling is the biggest workout in surfing. Push-ups and light arm weights are the best preparation. Even a week or two of push-ups before your trip makes a noticeable difference.
2. Build Core Strength (Stability on the Board)
Strong stomach muscles help with everything—paddling, balance, and popping up. Sit-ups and crunches are simple and effective.
3. Work on Balance
Yoga is one of the best things you can do to prepare for surfing. It builds the balance, flexibility, and body awareness that translate directly to standing on a board.
4. Practice Your Pop-Up at Home
Here’s a classic drill our instructors love: place a strip of tape on the floor. Lie down on your stomach, then jump up so both feet land sideways on the tape. Don’t worry about which foot lands in front—that’s how you’ll discover whether you’re “regular foot” (left foot forward) or “goofy foot” (right foot forward). Both are completely normal!
What to Bring to Your Surf Lesson
- Swimsuit — wear it under your clothes so you’re ready to go
- Reef-safe sunscreen — apply at least 20 minutes before entering the water so it absorbs and doesn’t wash off
- Towel and change of clothes
- Water — you’ll be thirsty after paddling
- Rash guard if you have one — we can help with this if you don’t
What NOT to worry about: Surfboards and any needed equipment are provided with your lesson.
Day-of Tips from Our Instructors
Eat a light meal 1–2 hours before. You want energy, but a heavy meal right before paddling is uncomfortable.
Apply sunscreen 20 minutes early. This is the tip everyone forgets. Sunscreen needs time to bond to your skin—applying it right before you enter the water means it washes right off.
Arrive a few minutes early. Time to park, check in, meet your instructor, and relax.
Get a good night’s sleep. Surfing is a workout—you’ll enjoy it more rested.
Come with an open mind. Every wave is different. Your instructor will read the conditions and adjust the lesson so you’re always in the right spot.
What to Expect During Your Lesson
If it’s your first time, here’s roughly how it goes:
- Land instruction first — safety basics, how to lie on the board, and pop-up practice on the sand
- Paddle out with your instructor — they’ll guide you to the right spot for the conditions
- Catching waves — your instructor helps position you and push you into waves, so you can focus on standing up
- Standing up — most beginners are riding waves in their very first lesson!
Learning to surf is much easier with an instructor helping you into waves. Paddling into waves on your own takes longer to learn—that’s why lessons accelerate your progress so much.
FAQs
Q: Do I need to be a strong swimmer?
A: You should be comfortable in the water. Your instructor stays with you the entire lesson, and beginner lessons take place in manageable conditions.
Q: Do I need to be in great shape?
A: No! People of all fitness levels learn to surf. The prep tips above just make it easier and more fun.
Q: What if I’ve never surfed before?
A: Perfect—that’s exactly who our beginner lessons are designed for. Most first-timers stand up and ride waves in their first lesson.
Q: Should I practice the pop-up before my lesson?
A: It helps! Try the tape drill above. But don’t stress—your instructor will teach you proper technique on the beach before you paddle out.
Q: What about sunscreen?
A: Use reef-safe sunscreen (it’s the law in Hawaii) and apply it at least 20 minutes before your lesson.
Ready to Catch Your First Wave?
A little preparation, the right instructor, and the beautiful North Shore—that’s the recipe for an unforgettable first surf experience.
Questions? Call 808-637-2977 or contact us.