Fitness tips for first-time sailors

Sailing requires strength and endurance, so it is very important to keep fit as a sailor in order to make the most of your experience on the boat.

So, with that being said,  we have provided you with top tips on how to keep fit when sailing on a yacht, whether you are a beginner or someone who has been sailing for a while.

Stretching the right muscles

You need to stretch before you start exercising to prevent any injuries that could occur after the workout.

When you are done with the workout session, take time to stretch those specific muscles you were training, this will help decrease muscle soreness and you will recover quicker than you would if you didn’t stretch.  

As necessary as training is, you should avoid over-stretching your muscles. According to Sockdoc, overstretching could potentially weaken your muscles. To be on the safe side, review the stretches with a qualified practitioner.

Have a plan and follow it

Set a training plan for a few months or even a whole year in advance and follow it, keeping in mind that in order to see results you must be consistent with your workout plan. Have an idea of what you want to achieve and prepare the right training for it.

As with any sport, preparation is key to avoiding injuries. Make sure you are taking the time to warm up your body and mobilise your joints before any workout or sailing. Take the time to recover afterwards with stretching and other methods such as foam rolling.

Yoga and pilates

You don’t have to do intense training to stay fit. Yoga and pilates are good exercises, especially for a first-time yacht sailor who probably does not know what to expect. Take it easy with some yoga and pilates.

These are especially good for the body and soul and they are also great for balance, flexibility and building core strength.

All these are important attributes when you are putting your sailing skills to the test and can be practised on a small area of the deck.


Hydration is essential to keep going with your training. Not drinking enough water causes a person to lose focus and fatigue. As a sailor, you must make sure you drink enough water every day.

You could even carry a water bottle with you as a reminder to continue drinking throughout the day.

Work out with a partner
Working out with someone is always better than alone. It’s a great way to help push and motivate each other through the training. Plus, it makes the workout much more fun.

Organise with your teammate and make time when you are both available and can workout together, you will both have fun while getting fit for a better sailing experience.


You might think the food you consume will not have much effect on your sailing fitness but it actually does. Your energy comes from the kind of food you eat, which is why it is important that you eat healthy, nutritious food.

Eating properly helps your body absorb the right nutrients and proteins. Make sure you have a well-balanced diet and plan your meals.

Just as you planned your workouts, you must do same with your meals. This will help ensure that you get the nutritious meals you need. There are different methods of meal planning, find one that works for you, write that down and follow it.

Cardio and aerobic work

Cardio and aerobics are aimed at improving the condition of your heart. The heart is also a muscle that needs to be worked just like any other muscle. If you fail to work it, your heart will weaken over time and this can cause a variety of negative health effects. Activities that assist in building heart strength include running on a treadmill, using a rowing machine or a cross-trainer.


As much as you need to work out in order to be on top of your sailing game, getting rest is just as important. Without rest periods, your muscles will cramp and fail you when you need them most. So, make sure you get rest after each training session.

Without break time, your mind will also let you down by not performing at its sharpest. The last thing you want to do is get burned out.