How to train for kayaking

How To Train For Kayaking: Top 6 Kayaking 101 Exercises [2023]

Rather it’s the summer season or other, We all need a vacation or break from our hectic routine so in this situation we all find something amazing which freshen our mind. Nowadays kayaking is the best option and basically, it’s a water sport/ride.

For people who love to explore different water regions then a kayak is the best tool you can easily travel through. Always remember when you do something like adventurous activities such as Kayaking then you should never forget about the basic requirements of how to train for kayaking exercises for health benefits and safety tips. So when you go water riding you should keep a lifejacket with you.

A well-planned kayak effective training can significantly improve your paddling skill and reduce your risk of severe kayaking injuries. Also, it could make everything a lot less tedious and a more enjoyable experience.

Here are the principles of kayaking training, to wrap things up!

What Does the Word Kayak Mean?

The term “kayak” refers to a “men’s boat” or a hunter’s boat. It’s made for two or three people.

How you can train for kayaking to Improve Paddling? Kayak 101 Exercises:

There are a few reasons that we need to learn and get training for kayaking before jumping into rafting or paddling. Whether it could be solo or tandem kayaking. You can also jump into kayaking directly but it can be harmful to you because you may be don’t know the tricks and techniques of the kayaking world. That’s why we are here to help you and list to top 6 exercises for kayaking for you before you go on a journey.

Exercise #1: Warm-up

First, you warm up your body. A warm-up (as it relates to active work and exercise) is any physical or mental movement that helps to prepare a person for the demands of their chosen game or exercise.

It’s important because before doing exercise you have to prepare your body to do the workout. It includes walking, going up and down stair stairs, running slowly for 15 mins then you are ready to start.

Warming up is important because it prepares the body and mind for rigorous action.

It accomplishes this in part by raising the body’s core temperature while also raising the temperature of the muscles. By raising the muscular temperature, you aid in the loosening, suppleness, and flexibility of the muscles.

Warming up effectively also raises your heart rate and breathing rate. This improves blood flow, which in turn improves oxygen and nutrient delivery to the working muscles.

There are 4 components for warm-up as follows:

  1. General warm-up: A mild physical activity such as walking, jogging, easy swimming, stationary bike riding, skipping, or simple aerobics should be included in the general warm-up. The general warm-intensity ups and length (or how hard and how long) should be determined by the fitness level of the participating athlete. A proper general warm-up should take around five to ten minutes and result in a mild sweat for the average person.
  2. Stretching in a static state: (Static stretching for 10–15 seconds on a short hold) This method of basic stretching is both safe and effective. There is very little risk of damage, and it is excellent for overall flexibility. Static stretching should be done for five to ten minutes during this stage of the warm-up, and it should involve all of the major muscle groups. This component of the warm-up is crucial because it helps to stretch both muscles and tendons, allowing your limbs to move more freely.
  3. Warming up for a certain sport: The athlete is preparing their body for the rigors of their particular sport in this section. More strenuous activities should be used during this stage of the warm-up. The kind of movements and actions that will be necessary throughout the sporting event should be reflected in the activities.
  4. Dynamic Stretching: A proper warm-up should conclude with a set of vigorous stretches. However, if done incorrectly, this type of stretching increases the danger of damage. After a moderate to a high level of general flexibility has been acquired, dynamic stretching is most beneficial. Dynamic stretching entails moving a body part to the limit of its range of motion with a controlled, soft bounce or swinging motion. It’s also crucial to preserve the dynamic stretches suited to the athlete’s sport throughout this final stage of a successful warm-up.

It’s also crucial to preserve the dynamic stretches suited to the athlete’s sport throughout this final stage of a successful warm-up. This is the last stage of the warm-up, and it should culminate in the athlete reaching his or her physical and mental maximum. The athlete is best equipped for the hardships of their sport or activity at this point.

Exercise #2: Plank

How to train for kayaking

This exercise works on the chest and core at the same time. This is highly recommended for kayaking. If you want to improve your paddling then this is the right way to improve your strength by doing PLANK. Plank is the core strengthening exercise for kayakers. planks help to enhance your strength.

  • Lie down on your stomach, elbows directly underneath your shoulders, forearms flat on the ground, and feet hip-width apart.
  • Lift yourself off the ground by tucking your toes under and maintaining a straight line throughout your body.
  • Squeeze your quads and glutes while engaging your core, as if trying to lift your belly button toward the ceiling, to keep your hips level.
  • There’s no room for sagging or curving if your back is straight and your head and neck are in a neutral position.
  • Remember to take a deep breath and hold it – in through the nose and out through the mouth.

The twenty-second hold is sufficient for most individuals. If you’d like to offer yourself a greater task, lengthen the exercise and try some modifications, like elevating, side planks, straight arms, as well as holding a leg, etc.

Exercise #3: Woodchoppers

It explains itself by its name wood chopping action. It engages your arms, back, and shoulders and it’s also considered a functional core strength exercise.

  • Stand with your feet apart and two hands on the link handle, holding it over one shoulder and at head height. Position yourself sideways to allow the development to travel through your body.
  • Pivot your midsection sideways and draw the handle corner to corner across your body until it reaches the other thigh, keeping your back straight.
  • As you bend and pull, your hips and knees may turn somewhat, and you may also elevate on your toes. However, it’s critical to keep your arms straight throughout the exercise. Otherwise, the center of gravity may shift from your stomach to your arm muscles.
  • Allow the link protection to return to its original location, and then rehash.
  • Concentrate on 12-15 reps

If you want to add some variety, consider the reverse cord wood chop, which goes from low to high. You’ll be targeting the same different muscles but with a little different range of motion, truly bringing your core strength & conditioning workout to the next level.

Exercise #4: Dumbbell Squat

It is a full-body workout that empowers your strength including legs, hips, arms, and shoulders. This workout helps to enhance your strength for KAYAKING.

  •  With a dumbbell in each hand, stand with your feet hip-width apart. With your elbows bent, hold the dumbbells at shoulder height, by your ears.
  • Squat down until your thighs are nearly parallel to the floor. Maintain a straight line between the knees and the toes. Stick to whatever feels comfortable if you can’t squat that low without compromising appropriate form.
  • Continue the motion as you push your body up and back to a standing posture. Bring your biceps up to your ears by pressing the dumbbells above your head.
  • Return to the beginning location and repeat the process.
  • For maximal strength and conditioning, aim for 12-15 repetitions and 4- 5 sets.

Exercise #5: Bent Over Row

This is a back strength exercise if you want to use enough paddling techniques.

  •  Assume a standing position and use a double overhand grip to hold the bar.
  • Hinge forward until your torso is nearly parallel to (or slightly above) the floor, and then start the exercise by driving your elbows behind your body and retracting your shoulder blades.
  • Pull the bar towards your belly button until it contacts your torso, then controllably drop it back to the starting position.
  • Continue until you’ve completed the appropriate number of repeats.

Exercise #6: Kettlebell Swings

It’s based on a full-body workout. It strengthens your muscles and it also helps to boost your cardio fitness.

  • Select a weight which you are to perform, 5 arrangements of 20 reps – for a molding and wellness-centered exercise
  • Begin with feet shoulder-width separated and the portable weight sitting before you on the ground.
  • Twisting basically at the hips, yet with a slight twist in the knees, handle the iron weight with two hands, palms confronting the body.
  • Lift it and let it swing back between your legs to make energy.
  • Drive the hips forward and send the portable weight swinging vertically from the quads, no higher than your shoulders. Deeply press the glutes as you arrive at the highest point of development.
  • Permit the iron weight to drop back through your legs. Its weight ought to do the greater part of the work. However, keep the center drawn in and control the descending swing.
  • Your arms are there to control the iron weight, not drive it; the power and touchiness come from the hips.

Kettlebell swings may be a terrific addition to kayakers’ workout routines. The unique requirements of kayakers and paddlers make kettlebell swings an excellent choice since they mix a muscle-building strength workout with aerobic advantages.

Training for Kayaking

Before you go kayaking you should have to take Kayak training classes because it’s necessary. Here are some major reasons why you would require training. There is a k1 kayak training program that you must try.

You know about proper paddling. Strength plays a major role in this. you perform efficiently if your muscles are strong. Your metabolism also plays an important role. You have to do paddling without fatigue if your metabolism performs well. It also improves with some exercise. We will discuss them below.

Safety Tips Before You Go For Kayaking:

There are some safety rules which you have to remember and follow. We know that there is a very high-risk factor of injury and death also, So we should be very careful about this.

Change in weather is a big factor. You have to be aware of weather conditions and the temperature of the water, keep clothes according to the weather, and keep your body hydrated. and use sun protection.

Everything has its rules and regulations so when you go kayaking you should know about the boating rules:

  • Aware of proper paddling.
  • Keep equipment in case of emergency.
  • Keep extra food and water with you.
  • Keep medicine or first aid.
  • The most important thing you have to keep with you is the Map.
  • keep the rope in case of emergency.
  • Keep a helmet for safety purposes.

What Equipment Do I Need for Kayaking Workout?

This workout requires you both elastic bands and dumbbells. But, any device that you may safely use to generate moderate to strong force against your muscles could help. A few thoughts on the tools:

In addition to being reasonably priced and compact, resistance bands are also easy to store. But, whether you borrow bands or dig them out of your attic, make sure they’re durable because the elastic on the band can weaken with time, leaving them vulnerable to snapping.

Dumbbells might range in price and undoubtedly take up more storage space. If you’re seeking to buy dumbbells, we’ve discovered that a flexible dumbbell set is economical & space-saving. While they may appear to be pricey at first, when you remember that free weights normally retail for roughly $1 (USD)/ pound, a flexible dumbbell that goes from 5-50 pounds and climbs in increments of 2.5-5 pounds make more sense. 

Various workouts that can be performed without bands and free weights. A gallon of water weighs approximately Eight pounds & offers a handy grip for various activities. Cat litter is sold in 40-pound bags. You may put rocks, dirt, or sand in a 5-gallon. Even so, always value the safety & express your thoughts as needed.

Although it is not essential for this exercise, using a stability ball in place of a bench is a great method to strengthen your lower back, abdominals, and other core stability muscles.

Top 4 Factors That Affect Kayaking Training Journey


The main thing to be concerned about is your flexibility. The more adaptable you are, the better you will be at KAYAKING. The exercise included in this is stretching or core rotation.


You have a balance over your body as you know that water is continuously moving you have to maintain pressure against the flow of water. KAYAKING requires perfect balance and of course, you need to go to the gym to boost the balance and stamina of your body.

Good Core:

For moving your boat Kayak forward you need a good core. You use your core muscles to move KAYAK so, there is so much exercise to build your core and ABS muscles.

Shoulder Dislocation:

This is a very common factor that affects you during Kayaking training. To prevent this you have to keep your shoulder strong and healthy by doing those kayak exercises that prevent you from shoulder injuries.

Health Benefits Of Kayaking:

This kind of activity enhances your fitness by providing you with strength, and flexibility. It also boosts your cardio fitness. Moving the paddle increases your muscle strength like shoulder, back, arms, etc.

On the other hand, it also helps to increase mental health. It is more relaxing and meditative. Stress-relieving is also a big health benefit that kayaking provides. By interacting with nature you will feel more relaxed and it is also good for releasing stress and anxiety.

Pros and Cons

Everything has cons and pros. The pros of kayaking are both mental as well as physical. You will feel more relaxed when you go kayaking in different regions like lakes, rivers, and oceans. You feel fresh and lively by enjoying and exploring the nature around you or reducing stress.

On the other hand, we have also cons side of kayaking as well there is a big chance of drowning and some natural risks like weather before you go for a kayak you should have detailed research about the specific area where you want to go you should keep emergency kit with you life jackets that save you from drowning, Don’t overload your boat you should know about how much space do you have.

Is Kayaking Safe?

If you want to know whether is kayaking safe or not then I will say that it is safe. You will go with all training strategies and precautions. It will save you from accidents.


Q1- What muscles should I build up for kayaking?

Kayaking exercises the abs, lats, biceps, triceps, deltoids (shoulder),  hamstrings (backside), quadriceps (thighs), glutes (buttocks), quads (front side), and calves. Because it is repeated, kayaking is an excellent approach to strengthening the shoulder, back, arm, and general body muscles.

Q2- Is it difficult to learn kayaking?

Even for a novice, kayaking is rather simple. To get started, you just need a few skills: paddling, getting into and out of the boat, & launching the boat. Also, kayaking is considerably simpler than most other sports if you have the correct training and preparation.

Q3- What aerobic exercises are best for kayaking?

Sprinting is the finest exercise for kayakers on flat water. Complete one minute of paddling at “race pace,” take a 20-second break, and then complete another minute of paddling at “race pace.” You can perform this workout quite a time as required until your core feels fatigued.

Q4- Can you paddle without formal training?

The inexperienced or anyone who is not adequately trained, conditioned, and prepared shouldn’t attempt paddling due to the tough weather conditions. Good preparation and common sense are essential for safety.

Q5- How should my arms be prepared for kayaking?

Open hands and arms are stacked on top of one another. When you swivel the torso & head to gaze behind you, slowly elevate your upper hand and arm. Attempt to rotate as far back as you can while experiencing a healthy stretch down your side as well as the front the shoulder. If your arm feels too tight or uncomfortable, don’t push it down.

Q6- What kind of cross-training is most effective for kayaking?

Without a doubt, swimming is the ideal cross-training activity for paddling. The core, legs, and upper back are significantly aerobically and physically prepared for paddling via the practice of lap or open-water swimming, which also improves the paddling efficiency.


We hope that you learned about how to train for kayaking through our this research-based article. We tried to provide the best-valued information and guide for kayaking 101 exercises.

Kayaking on the water is the greatest method to improve it. So set aside time each week, ideally 2 to 4 sessions, to work on your paddling stroke muscles. A few easy training exercises may improve your stamina, flexibility, efficiency, & balance while also decreasing your chance of injury and making each kayaking session more pleasurable.

If you found this valuable information then do not forget to share it with your friends, colleagues, or family members.

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