Before you read this short guide to getting fit for sailing, let us be clear… sailing is for everyone. You don’t need to be super fit to get started. In fact, sailing is a fun way to get into shape as a beginner, but that doesn’t mean it will be physically demanding all of the time. You can sail at different levels, you can start off slowly (view our beginner courses), and just go at a pace to suit you. Sailing is good exercise.
But there will be some who wish to take their sailing to the next level, and perhaps test their endurance. If this sounds like you, and you want to get fitter for more intense sailing activities, then the tips below can help.
Sailing fitness tips
Regular sailing at a high level in tough and challenging conditions will need a blend of physical attributes including core strength, endurance, and agility. There are several exercises you can do to improve on these.
Core strength exercises
Core strength will help you improve your stability and control on the boat. Your balance will get better when moving about deck, which will then help during adverse weather conditions.
- Planks: Hold for 30 seconds to a minute, focusing on maintaining a straight line from head to heels.
- Russian Twists: Perform 3 sets of 15 twists on each side to enhance rotational strength (view the exercise on YouTube).
- Leg Raises: Aim for 3 sets of 10 to improve lower abdominal muscles.
Any exercises like this will help you to get fit for sailing. With regular sessions you will build the stabilising muscles that support the spine and pelvis, which are both crucial for managing sails and reacting to waves. A strong core reduces the risk of injury and enhances your overall sailing performance.
Get fit for sailing
You could also incorporate resistance training to the above. By focussing on your major muscle groups, it will helps improve functional strength. Sailing fitness exercises can include:
- Pull-ups: Strengthens the back and arms, crucial for pulling lines.
- Deadlifts: Builds core and leg strength for stability on deck.
- Overhead presses: Improves shoulder strength for handling sails.
Get fit for sailing by aiming for two to three sessions a week, and eight to twelve repetitions per exercise. Incorporating exercises that simulate sailing movements can get you fit and ready for the specific tasks you tend to encounter on the water.
Endurance exercises
Endurance and stamina are vitally important if you are sailing on longer voyages where physical exertion and mental focus will be needed over an extended period of time. Keep your energy levels up during sailing, as this can impact positive decision-making and handling tasks.
- Running or cycling: Aim for at least 30 minutes of aerobic activity several times a week.
- Interval training: Incorporate short bursts of high-intensity effort followed by recovery periods to build stamina.
- Circuit training: Combine strength exercises with cardiovascular activities.
Developing endurance means you get much fitter for sailing, making it an ideal regime when preparing for longer voyages. It will also help you stay alert and focused.
Agility and balance exercises
If you’re agile like a cat, you can make quicker and more responsive movements on deck. Experienced sailors will often navigate shifting surfaces. Improve your sailing fitness with the following routines:
- Balance exercises: Use a balance board or perform single leg stands to enhance stability.
- Footwork drills: Practice agility drills, such as ladder drills or cone drills, to improve quick changes in direction.
- Yoga or Pilates: Incorporate these practices into weekly routines to develop balance and flexibility.
As well as using the regular exercises we’ve outlined above as your path to get fit for sailing, you could also incorporate nutrition, hydration, and fitness recovery strategies.
Hydration plays a critical role in athletic performance. Sailors who need high fitness levels should drink two to three litres of fluid a day, depending on the activity levels and weather conditions. Electrolyte drinks are great for replacing lost minerals during long periods on the water.
Nutrient timing also impacts energy levels. Consuming a balanced meal rich in carbohydrates and proteins within half an hour post-exercise aids muscle recovery. Options such as a banana with protein powder, or a wholegrain sandwich with lean protein, help replenish glycogen stores and support muscle repair.
And please don’t forget to rest. Seven to nine hours of sleep a night will let your body repair and recover from intensive exercise or intense sailing activity. Don’t forget full rest days either.
Related questions
Is sailing good exercise?
Sailing is great exercise and will improve your cardiovascular fitness. Sailing at any level will require physical exertion, which helps to strengthen heart and lungs. The motion of the boat also makes you use core muscles more, leading to improved stability and balance.
Even if it’s a relatively placid day on the water, you will still be using muscles you would not typically use. Click here to read more about the health benefits of sailing.
Sailing is also good for mental health. Being on the water can help reduce stress and anxiety, as well as improve your overall mood. Having this sense of freedom and serenity that comes with sailing can be incredibly therapeutic, making it one of the best ways to unwind and escape from the stresses of everyday life.
How fit do you have to be to sail?
As we mentioned at the start, fitness should not be a barrier to sailing. Sailing is something that people of all levels of physical ability can enjoy. How hard you find it will depend on the type of sailing you do. Some forms of sailing can be a relatively low-impact form of exercise.
Age should not be a barrier either. We’ve recently had people in their eighties signing up with First Class Sailing. In fact, we had a 94 year old lady come sailing with us on our classic boat Golden Vanity last year. We recently wrote a blog post aimed at those in their fifties who want to get started.
Sailing can also get you fit, but you don’t have to be super fit and agile in the first place. When you start learning to sail, you will soon start developing muscle tone as the boat is constantly moving.
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