Get Started In SUP Paddleboarding: Beginner’s Guide

Advice

So, you’re ready to try stand up paddleboarding (SUP)? Awesome! Whether you’re a complete beginner or just looking to brush up on the basics, you’re in the right place. SUP is an incredible way to connect with nature, get a full-body workout, or just have some peaceful time on the water. It’s fun, accessible, and the best part? It’s suitable for all ages.

We’ve been paddleboarding for years now, and let me tell you—it doesn’t matter if you’re in your 20s, 40s, or 60s, SUP is a sport that grows with you. It’s low-impact, gentle on the body, and can be as relaxing or challenging as you make it. That’s part of the beauty of this sport!

In this guide, we will walk you through everything you need to know to get started on the right foot or rather, on the right board.

Why SUP is a Great Sport for All Ages

SUP is such a versatile activity that literally anyone can enjoy it. Whether you’re looking for a great workout, a relaxing way to unwind, or a new way to explore the outdoors, SUPing has something for everyone. Plus, it’s a low-impact sport, making it ideal for people who want to stay active without putting too much strain on their joints.

I remember introducing my 65-year-old mom to paddleboarding a couple of years ago. She was nervous at first, but once she got the hang of balancing, she was hooked! We now paddle together regularly, and she loves that it’s a gentle workout that helps with balance, core strength, and overall wellbeing.

Whether you’re a kid, an adult, or a senior, SUP can be adapted to suit your pace and preferences. So, don’t be intimidated, you’re never too old (or too young) to hop on board!

Essential Gear to Get Started

Before we dive into techniques and training, let’s talk gear. Having the right equipment will make all the difference when you’re learning to paddleboard.

Choosing the Right Board

When you’re starting out, selecting the right board can seem a bit overwhelming. There are two main types: inflatableand hard boards.

Inflatable SUP boards are lightweight, easy to transport, and durable. They’re great for beginners because they’re more forgiving if you fall and often have better stability.
Hard boards (also called epoxy boards) are generally faster and more responsive, but they can be a bit tricky for beginners to balance on. They’re great if you plan to get into racing or touring eventually.

Size matters too! A longer, wider board is more stable and ideal for beginners. As you progress, you might prefer a narrower, more agile board, but starting with something around 10-12 feet long and 30-34 inches wide is a safe bet for most people.

When I first started, I rented boards to try different sizes. I quickly realized that stability was key for my comfort, so I went with a 10’6″ inflatable board for my first purchase. Don’t hesitate to experiment with rentals before you commit!

The Paddle

Your paddle is just as important as your board. You’ll want one that’s lightweight and the right length. A general rule of thumb is to choose a paddle that’s 8-10 inches taller than you.

Aluminum paddles are more affordable but heavier.
Fiberglass paddles are lighter and more comfortable to use for longer paddles.
Carbon fiber paddles are the lightest, but they’re also pricier, so you might save that upgrade for later.

Other Essential Gear

Leash: A leash keeps you connected to your board in case you fall. It’s essential for safety, especially in open water.
PFD (Personal Flotation Device): Depending on local regulations, you might be required to wear or carry a PFD. Even if it’s not required, it’s always smart to have one, especially if you’re new to SUP.
Footwear: During warmer months we prefer to paddle barefoot for better feel and balance. If you’re in rocky or rough areas, consider water shoes for protection. You can always take them off once on the water.
Sun Protection: Don’t forget sunscreen, a hat, and UV-protective clothing. The sun can be brutal on the water, even on overcast days. Consider high quality waterproof Suncreams with a SPF.

Basic Techniques Every Beginner Should Master

Now that you’ve got your gear, let’s talk about the basics. Getting comfortable on your board is key, and once you master the fundamentals, you’ll feel confident and ready to explore.

Paddle Length and grip.

Having the paddle set to the correct length for your body height is critical for efficient paddling. To set the correct height.

Stand up straight and raise one arm straight up above your head.
Rest the paddle on the floor vertically in front of you now extend the paddle.
You want to end of the paddle to be inline with your wrist.

This will ensure it is correctly set for your height and reach. You might want to adjust it slightly as you get used to paddling but it is a good starting point.

Now to hold the paddle correctly simply.

Place one hand on top of the paddle and hold the paddle with the other hand.
Lift the paddle above your head and bend both arms at the elbows at 90 degrees. Do not let go of the top of the paddle.
Adjust your grip with the other hand so both arms are bent 90 degrees above your head while holding the paddle.

You now have the correct basic grip for holding the paddle with one hand on the top and the other down the paddle at the correct distance apart.

How to Stand Up on a SUP

Standing up can be the most intimidating part for beginners, but don’t worry—it gets easier with practice!

It is easier to stand up when the board is moving forward as it will be more stable.
Start by kneeling in the middle of the board. It is easier to stand up when the board is moving forward so paddle a little to get the board moving. Then while holding the paddle lay it across the board horizontal to the body. don’t let go.
Slowly bring one foot up, then the other, keeping your knees slightly bent.
Once you’re standing, keep your feet parallel and about hip-width apart.
Now lower the paddle into the water this will aid in balancing.
Focus on maintaining your balance by looking at the horizon, not down at your feet.

Balance Tips

Your core plays a huge role in balance. Keep your weight centered and your knees slightly bent. Trust me, it’s easier to balance when you relax and let your body flow with the board.

The first time I tried standing, I was so stiff with fear that I wobbled like crazy and just did not feel comfortable. It is all about conditioning your brain but fear of falling just make things worse and your whole body tenses.

A big tip is if you are now standing up literally just step off the board into the water! Once in the water and you have composed yourself you will realise that it is no big deal so next time round if you fall in then…..So what? Do it a couple of times practicing to fall away from the board and also getting back on in the water. Seriously it will make your whole paddle experience so much better plus it is also fun.

Wider boards are a lot more stable than you actually think and even now if it has been a few weeks off the water the first thing I do when I stand up is rock the board side to side. This will give you a feel for how stable the board is and give you confidence.

Proper Paddling Technique

Once you’re up, it’s time to start paddling. It’s not all about the arms—using your core muscles is key to efficient paddling.

Hold the paddle with one hand on the top of the paddle and the other hand a few feet down the shaft.
With the blade angled forward, dip it into the water as far forward as you can reach, and pull it back in one smooth motion.
Switch sides every few strokes to keep moving straight.

Directional Control

To turn, use a sweep stroke by paddling in a wide arc away from the board, or use a back paddle to stop or turn in place.

How to Fall Safely

You’ll fall. It’s just part of the learning process. When it happens, fall away from your board to avoid hitting it, and try to hold onto your paddle as you fall. Falling into the water isn’t bad at all, but falling onto the board can hurt!

Building Confidence on the Water

Start Slow

When you’re just starting out, stick to calm, flat water. Lakes or bays with little boat traffic are ideal. The calmer the water, the easier it’ll be to find your balance.

My first SUP experience was on a calm lake. I spent the first hour just kneeling and paddling, building my confidence before attempting to stand. There’s no rush, start at your own pace and stand when you feel ready.

Balance Training

Balance is a key skill in SUP, and the good news is you can practice it both on and off the water.

On the water: Try standing on your board and shifting your weight side to side. Practice squats or yoga-inspired poses to improve your balance.
Off the water: Yoga or simple balance exercises like standing on one leg can really help improve your core strength and stability.

Strengthening for SUP

SUP is a full-body workout, so building strength in the right areas will help you progress faster.

Core Workouts

Your core does most of the work when you’re paddling, so strengthening it is a must. Try simple exercises like planks, sit-ups, and Russian twists to build a solid core.

Leg and Arm Strength

SUP requires strength in your legs to balance and in your arms to paddle. Incorporate lunges, squats, and push-ups into your workout routine to build up your leg and arm strength.

Cardio Training

Don’t forget about cardio! Whether it’s running, swimming, or biking, improving your cardiovascular endurance will make longer paddling sessions feel easier.

Safety Tips for Beginners

Check the Weather

Weather can change quickly, especially on the water. Always check wind and wave conditions before you head out. Apps like Windy or AccuWeather are great for this.

Stay Close to Shore

When you’re first starting out, stay close to shore. If you fall or get tired, it’s easier to rest or walk back.

Buddy System

Paddleboarding is more fun (and safer) with a friend. If you’re going out solo, let someone know where you’re paddling and how long you plan to be out.

Know Your Limits

Don’t push yourself too hard, especially in the beginning. Take breaks, stay hydrated, and listen to your body. It’s okay to paddle for just 20 minutes when you’re starting out.

How to Progress as a Paddleboarder

Setting Goals

Start by setting small goals, like paddling for longer distances or mastering a turn. These little victories will build your confidence and improve your skills.

Join a SUP Class or Group

SUP classes are a great way to learn new skills, get feedback on your technique, and meet fellow paddlers. Local SUP groups are also a fun way to get out on the water with others.

Joining a SUP class was a game-changer for me. I thought I had the basics down, but having an instructor tweak my form helped me paddle more efficiently and with less strain on my body.

Try New SUP Activities

Once you’re comfortable, mix things up! Try SUP yoga, touring, or even racing to keep things exciting.

Tracking Your Progress

Use a fitness tracker or journal to keep track of your paddling sessions. You’ll be amazed at how quickly you improve! We use our smart watches to track every adventure. It can be very rewarding reviewing your stats, heart rates, distance travelled even down to average distance per stroke. These are fantastic for setting personal goals and achievements and motivation to keep going.

Top Mistakes to Avoid as a Beginner

Standing too far forward or backward on the board: Stay centered.
Using your arms, not your core: Your core should be doing the heavy lifting when paddling.
Forgetting to wear a leash: A leash keeps you connected to your board and safe.
Not checking the weather: Conditions can change quickly, so always check before heading out.
Rushing the learning process: Take your time, paddle boarding is about enjoying the experience, not racing to mastery.

Conclusion

Paddleboarding is a rewarding sport, and with a bit of patience and practice, you’ll be gliding across the water in no time. The key is to start slow, build your confidence, and make sure you’re using the right gear. Above all, have fun with it!

Remember, every paddle stroke brings you closer to becoming a better paddler. So, get out there, enjoy the water, and don’t forget to wear a big smile on your face while doing it!

About Us

SUP Funk was born from a shared passion for water, adventure and style with a desire to break away from the mundane. Founded by husband and wife duo (Nigel & Kiriaki), the brand is dedicated to creating bold, eye-catching, and functional high-quality clothing for the modern paddleboarder.