Once you’ve caught the surfing bug, you won’t get rid of your surfboard any time soon. Surfing for women is becoming increasingly popular and the longing for the next surf session is becoming routine. Surfing was initially dominated by men but for many years now more and more women have been proving themselves in the hunt for the best wave in the line-up. More and more attention is being paid to equality in surf fashion and professional surf competition. However, the intensive fitness level and disadvantages in the line-up can often lead to frustration and demotivation. We’ll give you lots of tips on how to overcome initial uncertainties, how to improve your surfing and fitness, how professional sport is committed to equality and much more. For a compact summary of all tips at a glance for “Surfing for women” you can simply click directly on item no. 9 “Summary of all important tips” in the table of contents.
** For better readability, the generic masculine is used in this blog. Unless otherwise indicated, the personal designations used in this blog naturally refer to all genders.
The beginning is always difficult – but every advanced surfer started out small once. Practice makes perfect: The more waves you surf, the better you will become and the more instinctively you will learn to read the dynamics of the sea. In general, we find: Trust in your skills and show other surfers what you’re capable of!
To get an idea of the surfing world, many people book a one- or two-week surf course on vacation. Depending on the weather conditions, surfing is practiced daily, and theoretical knowledge about surfing and the sea is imparted. Surf schools and personal coaches also often offer individual lessons or taster sessions. Surfing is not a sport for everyone! The sea is unpredictable, the power of the waves is often underestimated, plus the demanding fitness level – a taster course or individual lessons give a good insight into what surfing entails.
It is generally advisable to look for a professional surf coach for individual coaching. The trainer knows the best surf spots for different skill levels and also ensures greater safety and comfort in the line-up. In addition, the coach can analyze your surfing precisely in order to give you ideal feedback. Often it’s just a minimal adjustment to your posture or position on the surfboard to make a maneuver or trick easier to perform.
In many different countries, such as Portugal, France, Costa Rica, or Indonesia, there are surf camps and surf courses specifically tailored for women. Whether traveling alone, as a couple, or in a group of friends, surf camps offer a harmonious atmosphere where mutual inspiration and motivation are natural. New friendships are made, the challenging sport is mastered together and memories for life are created. Surf lessons are often combined with beneficial yoga classes.
The right surf clothing can make a huge difference to your surf session. Sufficient warmth combined with freedom of movement, comfort and safety are important. Wetsuits are adapted to the female anatomy, which is reflected in the narrower cut around the hips and more space in the chest area. In addition to neopren, the pioneering surf brands also offer a wide range of other surf clothing for women. In warmer climates, many surfers wear a short- or long-sleeved surf vest, which is also available with a hood for colder temperatures. There are also special surf bikinis whose designs give you plenty of security and won’t slip even during extensive sessions with numerous tricks and wipe-outs. Many manufacturers are increasingly focusing on sustainability and using environmentally friendly materials or recycled fabrics. Read more about this in our blog “Sustainable surfing“.
Many women are initially very motivated when learning to surf, but the sometimes complicated dynamics in the line-up can quickly lead to frustration. Because surfing is dominated by men, women are sometimes disadvantaged in the line-up. “Drop-ins”, meaning snapping away waves, for example, ensure that the surfboard is back in the corner very quickly. But there is another way!
Our tips for more self-confidence in the line-up:
If you want to have fun surfing, you have to be physically fit! Paddling puts a lot of strain on the muscle groups in arms and shoulders. The leg, bottom and abdominal muscles are also extensively challenged. A regular fitness program on land will help you to improve your performance in the water. With a mixture of strength, endurance training and yoga sessions, you are well prepared. However, it is important not to overstrain the muscles and to take breaks to recover.
Tip: Exercises with a Theraband can be a more comfortable alternative to huge dumbbells.
A balanced diet with plenty of fresh fruit and vegetables and a high protein content is essential for the high levels of strength and energy required for surfing. Proteins provide energy and ensure sufficient muscle growth. Protein is essential for the immune system, the organs and numerous processes in the body.
What to eat – before surfing:
Filling your stomach before surfing is not a good idea and can quickly lead to nausea. Nevertheless, it is beneficial to eat a banana, wholegrain cookies, nuts or some yoghurt to provide your body with sufficient energy. And of course don’t forget: Drink plenty of water!
What to eat – after surfing:
Now the buffet can be opened! After intense physical exertion, it’s beneficial to replenish with a good amount of carbohydrates and proteins. Chicken, eggs, fish and nuts are ideal for the latter. Rice or potato dishes with fresh vegetables replenish all carbohydrate stores. Some fruit salad is the perfect finishing touch.
The competitions organized by the World Surf League are held for both men and women. These include the WSL Women’s Championship Tour, WSL Women’s Challenger Series, WSL Women’s Qualifying Series and WSL Women’s Longboard Championships. There are also several smaller competitions for women, such as the “Women on Waves Surf Contest” in Capitola Beach, California. Since 1996, women have been able to show off their longboard skills here.
In many sports, women and men are treated differently. Fortunately, many positive steps are being taken towards equality in sport. Since 2019, for example, the prize money for all competitions of the WSL has been the same for men and women, which was not the case before. This step was hopefully seen as the beginning of a movement in sports as well as in society. There are also numerous initiatives such as “Surf Her Way” in Australia, which campaigns for more equality in surfing, among other things.
The competitions organized by the WSL have shown over the years how much women can prove themselves in surfing. In 2022, Stephanie Gilmore (Australia) took the title, closely followed by Carissa Moore (Hawaii), Johanne Defay (France), Tatiana Weston-Webb (Brazil) and Brisa Hennessy (Costa Rica). Last year, Australian surfer Lucy Small spoke out about discrimination against women at a surf contest after she received less than half the prize money compared to men, whereupon fair prize money was committed by “Surfing Australia”. A true surfing role model for women is the American Bethany Meilani Hamilton. She lost her left arm in a shark attack in 2003 and then fought her way back to surfing despite her handicap. She has even managed to get back into the professional surfing scene.
During menstruation, surfing is often the last thing you want to do. Nevertheless, exercise can often help to reduce pain. Just being alone in the sea is balm for the soul. Numerous yoga poses also help to relieve pain during your period and provide more relaxation. These include: The child, the cobra, the bow, the sitting/lying butterfly, the straddled forward bend, the lying twist and the happy baby. Yin yoga, i.e. deep stretching, meditative yoga, is ideal for reducing pain. A subsequent meditation or relaxation phase allows all muscles and the mind to rest. Diet can also help to make menstruation more bearable: Foods with a high vitamin B6 content (for example spinach, carrots or melon) help against cravings, mood swings and tiredness. Cinnamon, turmeric, ginger, St. John’s wort and nettle are also said to help with period pains.
We hope that our blog “Surfing for Women” has inspired you and will also ignite your passion for surfing. If you have any comments or remarks, please send us an e-mail to info@stokedzone.surf.
Hang Loose!
Your Stoked Zone
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