Let me answer the question straight away: yes. Absolutely, unequivocally yes.
You are not too old to learn to surf. Not at 40. Not at 50. Not at 60 or beyond. At Women + Waves we have taught women to surf from the age of 8 to 88, and over 30% of our guests are over 40. Some of the most committed, joyful and progressive surfers we have ever coached have been women who came to us later in life, with zero experience and zero excuses.
If you have been sitting on the idea of learning to surf, wondering whether you have missed the window, this blog is for you. Spoiler: you haven’t.
Why 40 is Actually a Great Age to Start Surfing
Here is something the surf world doesn’t say loudly enough. Starting later in life comes with real advantages.
You are more patient than a teenager. You listen to coaching because you actually want to improve rather than showing off to your mates. You are more comfortable in your own skin, less likely to give up after a bad session, and far more likely to appreciate the bigger picture of what being in the ocean gives you.
Surfing is also a genuinely low-impact sport. It builds strength, flexibility, balance and cardiovascular fitness without hammering your joints the way running or high-intensity sports can. For women in their 40s, 50s and beyond, that combination is genuinely rare and genuinely brilliant.
The women who join us are proof of this every single time.
Real Women, Real Stories
Teresa, Age 73
If you need proof that age is just a number in the water, meet Teresa. She joined us on our Costa Rica trip at 73 and absolutely went for it. Watch her surf here and try not to feel inspired.
Tamara, Age 57
Tamara is a lawyer from New York who came to our Barbados trip in 2024 and struggled to paddle out. She made a decision to change things. Before her next trip to Bali she built a consistent training routine, cut out alcohol and processed sugar, and showed up a completely different surfer. By the time she returned to Barbados she had lost almost 100 pounds and was paddling confidently out the back, catching waves and trimming to shore with style. She is now on track to be the first guest to complete every single Women + Waves trip.
“Do it. It doesn’t matter how old you are, no one thinks about that. Every woman has her own reason for being there and everyone is supportive. No egos, just love. It’s a trip you’ll never forget and it helps you grow in so many ways. You’ll leave completely hooked on surfing.”
Read Tamara’s full story here.
Lisa, Age 53
Lisa is a former bodyboarding world champion who was diagnosed with cancer in her early 30s, went through a total hysterectomy, experienced early menopause, and came out the other side. In her 40s she took up triathlon, competed at European and World level in surf lifesaving, and is still improving in her 50s. Her advice on how to stay fit for the water sports you love is some of the best we have ever read. Read Lisa’s full story here.
Liz, Age 45
“Surfing is great to be in the water, it’s a complete tonic. Waiting out the back for waves is exhilarating as it is calming. It’s such a hard sport and completely wipes you out but I like that feeling of being turned inside out and having nothing left in the tank at the end of a surf.”
Top Tips for Learning to Surf in Your 40s and Beyond
Take a Proper Lesson with the Right People
Not all surf lessons are created equal. A large group lesson at a busy surf school will put you in the water with twenty strangers and hope for the best. What you actually need is personalised coaching from instructors who understand how to work with adult learners, who know how to build confidence gradually and who will remember your name on day two.
That is exactly what we do at Women + Waves. Our coaches are trained through our own Intensive Surf Instructor Course and supported by in-house training specifically designed around the needs of our guests.
Start in the Right Conditions
One of the biggest advantages of coming with us is that we do the wave-reading for you. Knowing where to surf, when to surf and in what conditions is knowledge that takes years to build. We have spent those years so you don’t have to. You will always be in the right place at the right time for your ability.
Build Your Fitness for Surfing
Surfing uses muscles most of us don’t regularly work. Paddle strength, core stability, hip flexibility and upper body power all make a difference, especially as we get older. The good news is you don’t need to be an athlete to start, you just need to be consistent.
Watch: The Real Secret to Surfing Fit Over 40
Key areas to focus on before or alongside your surfing:
- Core strength (planks, rotational work) for balance and board control
- Upper body strength (push-ups, shoulder work) for paddle power and pop-ups
- Hip flexor and thoracic spine mobility for a smooth, pain-free pop-up
- Cardiovascular fitness for sustained paddling
Check out video on mobility exercises for surfing for a practical starting point.
Use the Right Equipment
Bigger is better when you are learning. A large, stable foamie surfboard gives you more float, more paddle speed and a far more forgiving ride. Our instructors will always match you to the right board for where you are, and can advise you on what to buy when you’re ready to invest in your own kit.
Build Your Water Confidence Gradually
Not everyone arrives feeling comfortable in the ocean and that is completely fine. The more time you spend in the water, the more natural it feels. If you want a gentle introduction to life as a salty sister before committing to a surf trip, our Water Women Weekends are the perfect starting point.
Manage Your Expectations (and Celebrate Every Win)
Learning to surf is not a straight line. There will be brilliant sessions and frustrating ones. Progress is not always obvious in the moment but it is always happening. The women who improve fastest are not the ones with the most natural talent. They are the ones who keep showing up, keep listening to coaching and keep finding joy in the small wins.
Embrace the Community
One of the most unexpected gifts of learning to surf later in life is the community you find yourself in. On a Women + Waves trip or weekend, you will be surrounded by women at every stage of their journey, many of whom arrived solo and left with friends for life. The lineup is more fun when you share it.
How Long Does It Take to Learn to Surf?
Honestly, it depends. Most women catch their first wave in their first session. Standing up consistently in white water usually happens within a weekend of focused coaching. Moving from white water to catching unbroken green waves takes longer, typically a few trips, and is where having good coaching really starts to make a difference.
The key is consistency. Surfing once a year will keep you at the same level. Surfing regularly, even on UK coaching weekends between trips, is what creates real progression.
Some ways to accelerate your learning:
- Surf skating is one of the best land-based tools for developing surfing movement and muscle memory. You can find out more about surf skating here
- Video analysis lets you see exactly what your body is doing and understand what to change. We include this on every trip and weekend we run
- Regular practice even in challenging UK conditions builds ocean confidence faster than anything else
Where to Learn to Surf Over 40 with Women + Waves
UK Coaching Weekends
Our beginner weekends are the perfect place to start. Two days of focused coaching, great company and some of the best waves in the UK.
International Trips
If you want warm water and longer waves, our international trips are designed to fast-track your progress in the best possible conditions.
- Barbados – warm Caribbean water, gentle reef breaks, perfect for beginners
- Bali Island Retreat – ten nights in warm tropical waters with consistent, playful waves
- Portugal – the surf mecca of Europe, brilliant conditions all week
- Secret Morocco – small summer waves on a sunbaked coastline, ideal for building foundations
- Costa Rica – consistent beginner-friendly waves in a tropical paradise
- Nicaragua – Choose to surf or bodyboard in waves that are perfectly clean all day, every day.
Frequently Asked Questions About Learning to Surf Over 40
Am I too old to learn to surf at 40? Not even slightly. Over 30% of our guests are over 40 and we have taught women up to the age of 88. If you have a good attitude and reasonable fitness, you can learn to surf.
Do I need to be fit to start surfing? A basic level of fitness helps but you do not need to be an athlete. Surfing itself will build your fitness over time. We recommend working on core strength and shoulder mobility before your first trip if you can. We also have a surf fitness prep series over on our YouTube channel to help you get ready, watch it here.
Is surfing safe for women over 40? Surfing is a low-impact sport with a low risk of injury when you learn properly. Our instructors teach you surf safety, surf etiquette and how to read conditions from day one, so you always feel confident and prepared in the water.
What if I’m nervous about the ocean? This is more common than you think and there is no shame in it. We build confidence gradually, always starting in the right conditions for your level. Many of our guests arrive anxious about the ocean and leave completely in love with it.
Will I be the only beginner? On our beginner trips and weekends, everyone is starting from a similar place. You will never feel out of your depth socially, even if you occasionally feel out of your depth literally.
How many Women + Waves guests are over 40? Over 30%. You will be in very good company.
What is the best surf destination for beginners over 40? Warm water destinations like Barbados, Bali , Nicaragua and Costa Rica are ideal as the conditions are gentler and more consistent. For a UK option, our Cornwall Camp, Newquay, Croyde and Wales weekends are brilliant starting points with expert coaching on hand throughout.
Ready to Start?
The best time to start surfing was ten years ago. The second best time is now.
Read our complete beginner’s guide to getting started or browse our upcoming calendar to find your perfect trip or weekend.
We can’t wait to see you in the water.
