Oct 04, 2025

SUP for Women Your Ultimate Guide

Finding the right SUP for you means picking a board that’s stable, light enough to actually carry, and a good match for what you want to do – whether that’s gentle cruising, yoga, or even catching a few waves. Brands like Loco have boards designed with female paddlers in mind, which really helps you get a great experience on the water from day one.

Why SUP Is a Perfect Match for Women

Picture this: an activity that’s a full-body workout, a meditation session, and an outdoor adventure all rolled into one. That’s the magic of Stand-Up Paddleboarding (SUP), and it’s why so many women across the UK are getting hooked. It’s more than just a sport; it’s a brilliant way to connect with nature and feel a real sense of freedom.

SUP brings together some fantastic physical and mental benefits, making it an ideal choice if you're looking for a fitness routine that's both balanced and genuinely rewarding.

A Workout That Doesn’t Feel Like Work

One of the biggest draws of SUP is how it delivers a low-impact, full-body workout without you even realising it. As you glide across the water, you’re constantly firing up muscles you probably didn't know you had.

Core Strength: Just staying balanced on the board requires thousands of tiny adjustments from your core. It’s an incredible workout for your abs and back. For a practical example, think about paddling in a slight crosswind; your core instinctively engages to keep the board tracking straight.
Upper Body Toning: Every single paddle stroke works your arms, shoulders, and back, building lean strength without the strain of lifting heavy weights in a gym.
Leg Engagement: Your legs are your stabilisers, constantly working to keep you steady and in control.

It’s this combination that makes finding the right sup for women a gateway to getting fitter while soaking up the calm of being on the water.

A Growing Community on the Water

The number of women getting into watersports isn't just a fleeting trend; it’s a full-blown movement. You can see the same thing happening in sports like surfing, where organisations have created really welcoming spaces for women to learn and progress. For instance, groups like Wave Wahines in North Devon have built amazing communities for women of all ages, making the water more inclusive for everyone. This shift shows that old barriers are finally coming down, encouraging more women to just get out there. ELLE has a great piece on the growth of female surf culture in the UK if you're curious.

This sense of community is a huge part of the appeal. Whether you’re paddling with a few friends or joining a local club, there’s a shared experience that’s both empowering and just plain fun. You can find out more about the unique dynamics of female paddleboarders in our dedicated article.

Stand-Up Paddleboarding offers a unique combination of physical challenge and mental peace. It’s an activity where you can push your limits or simply float and disconnect, making it perfectly adaptable to your energy and mood on any given day.

Finding Your Perfect Board Type

Choosing your first SUP is a bit like picking the right pair of shoes for a new sport—you wouldn't wear hiking boots for a 10k run on the beach, would you? Every board is shaped with a specific purpose in mind, and finding the right sup for women really comes down to matching the board's design to what you want to do.

Once you understand the main types of boards, the whole selection process becomes much clearer. Instead of drowning in jargon, you can focus on your adventures, whether that's exploring calm lakes, catching a few waves, or finding your flow with on-water yoga.

The All-Rounder: The Versatile Trainer

Think of an all-round board as your perfect pair of cross-trainers. They're built to perform well across a whole range of conditions, from glassy flat water to small, playful waves. This makes them the ideal choice for beginners and anyone who wants a single board that can do a bit of everything.

These boards usually have a rounded nose and a wider deck, which gives you fantastic stability—a massive confidence booster when you're just starting out. The shape is forgiving and easy to paddle, letting you build your skills without feeling wobbly or restricted.

A great practical example is the Loco Amigo Air. It’s designed to be a super reliable and versatile companion, perfect for a chilled-out paddle on the River Wye, exploring a coastal cove in Cornwall, or even having a go at some gentle surf at your local beach. This adaptability is exactly why all-rounders are the most popular choice for women getting into the sport.

The Touring Board: The Long-Distance Runner

If the all-rounder is a trainer, then the touring board is a sleek, long-distance running shoe. These boards are all about efficiency, speed, and glide, making them perfect for paddlers who want to cover more ground and head out on longer adventures. You'll spot their distinctive shape straight away.

Touring boards are longer, narrower, and have a pointed nose that cuts through the water with hardly any resistance. This design helps you paddle faster with less effort, hold a straight line, and handle choppy conditions much more effectively than a standard all-rounder. For example, a touring board like the Loco Discovery Air is perfect for a multi-day trip along the Norfolk Broads, allowing you to carry gear and cover miles with ease.

A touring board transforms your paddle sessions from short trips into proper journeys. It’s the perfect sup for women who feel the call of the horizon and want to explore further, faster, and more efficiently.

While they are a little less stable than all-rounders because of their narrower profile, they offer a much more rewarding experience for intermediate paddlers or ambitious beginners who prioritise performance over that initial rock-solid stability.

The Yoga SUP: The Floating Mat

For those drawn to the more mindful side of paddleboarding, a dedicated yoga SUP is the ultimate platform for on-water fitness. These boards are designed with one main goal: to provide a stable and spacious surface for yoga, Pilates, or just a good stretch.

To achieve this, yoga boards are wider and often have a more rectangular shape than other SUPs. They also feature a full-length, soft deck pad that offers amazing grip and comfort for all sorts of poses, pretty much like your favourite yoga mat.

The Loco Lilo Yoga SUP is a prime example, engineered to be exceptionally stable. Its generous width creates a solid, dependable base, letting you move through your sun salutations with complete confidence. Some models even come with anchor points for resistance bands or paddle holders to keep your gear neatly out of the way, perfect for a full workout on a calm lake.

The Surf SUP: The Wave Rider

Finally, for the thrill-seekers, we have the surf SUP. These boards are designed specifically for one thing: catching waves. They're much shorter, more manoeuvrable, and have a shape inspired by traditional surfboards, with a narrower tail and more "rocker" (the curve from nose to tail).

This design allows the board to turn on a sixpence and fit right into the curve of a wave. For a practical example, a Loco surf SUP would be perfect for learning to ride the peeling waves at Fistral Beach in Newquay. While their twitchy nature makes them totally unsuitable for beginners on flat water, they are incredibly responsive and so much fun in the surf for experienced paddlers. For anyone aspiring to ride waves, a specialised surf sup for women is definitely the way to go once you've nailed the basics.

How to Choose a SUP Board That Fits You

Getting the right size board is the single most important factor for actually enjoying your time on the water. A board that’s too small will feel incredibly wobbly and just plain frustrating. On the flip side, one that’s too big can feel sluggish and be a real pain to turn.

Think of it like this: your board needs to displace enough water to comfortably support your weight. In the paddle boarding world, we call this concept volume.

Volume, measured in litres, is your best friend when it comes to stability. It’s a lot like a boat's buoyancy—more volume means more float and more support, which is absolutely vital when you're finding your feet. This is exactly why a generic, one-size-fits-all approach just doesn't cut it. A lighter woman will need a very different board to a heavier man to get the best out of their time on the water.

Understanding Board Dimensions

When you're looking at a sup for women, you'll come across three key measurements: length, width, and thickness. These dimensions all work together to determine the board's total volume and, ultimately, how it will feel underneath your feet. Nailing this balance is the secret to finding a board that feels like a natural extension of you.

Length: Longer boards (11ft+) are built for speed and tracking straight, making them perfect for touring and covering distance. Shorter boards (under 10ft) are way more manoeuvrable and are brilliant for playing in the surf. For most beginners, a sweet spot between 10' and 11' is a fantastic starting point.
Width: This is where your stability really comes from. Boards between 32" and 34" wide offer a solid, confidence-inspiring platform. While narrower boards are quicker, a good all-round width gives you the stability you need to master your balance without constantly feeling like you're on a tightrope.
Thickness: For inflatable boards, a thickness of 5" to 6" is the industry standard. A thicker board provides much more rigidity and volume, which translates directly to better support for you.

A brilliant real-world example is the Loco Amigo Air. At 10’6” long and 32” wide, its dimensions are perfectly balanced to provide a fantastic mix of stability for beginners and enough glide for more experienced paddlers.

The infographic below really shines a light on some of the amazing benefits women are finding from paddleboarding, from building physical strength to the incredible growth of our community.

This data shows loud and clear that SUP is not only a brilliant workout but also a fast-growing sport that empowers women to get active in the great outdoors.

Matching Your Weight to Board Volume

So, how do you figure out the right volume for you? It's actually a pretty simple calculation based on your body weight and skill level. Beginners need more volume for that crucial extra stability, while seasoned paddlers can get away with less volume for better performance.

As a general rule for beginners, multiply your body weight in kilograms by two. The number you get is a great starting point for the board volume in litres you should be looking for. For instance, a 70kg woman would feel super stable on a board with around 140 litres of volume or more.

Using a sizing table is by far the easiest way to match your weight and what you plan to do on the water with the ideal board specs. It just takes the guesswork out of the equation.

To make things even easier, here's a handy table to guide you. It gives you a solid starting point for finding the right volume and width based on your weight and paddling goals.

SUP Board Sizing Guide for Women

Rider Weight (kg)	Beginner All-Round Volume (Litres)	Intermediate Touring Volume (Litres)	Recommended Width for Stability (Inches)
45 - 60	180 - 220	200 - 250	31" - 33"
60 - 75	220 - 260	250 - 290	32" - 34"
75 - 90	260 - 300	290 - 330	33" - 34"
90+	300+	330+	34" - 36"

This table helps narrow down your choices to boards that will genuinely work for you. For an even more detailed breakdown, you can check out our complete guide on how to choose the right paddle board for your height and weight.

Ultimately, choosing the right sup for women comes down to finding a board that makes you feel secure and confident. If you pay attention to volume and the key dimensions, you can pick a board that will support you as you improve and make every single moment on the water an absolute joy.

Inflatable vs Hard Boards: A Practical Comparison

A woman choosing between an inflatable and a hard SUP board

Choosing between an inflatable (iSUP) and a hard board is one of the biggest calls you'll make, and it nearly always boils down to your lifestyle. There isn't a single "best" option; the right sup for women is the one that slots perfectly into your world, from where you'll store it to what you dream of doing on the water.

This isn't just about how the board feels under your feet—it's about the real-world logistics. Thinking honestly about how you’ll transport, store, and actually use your board will guide you to your ideal match. It means less time faffing about with gear and more time out there paddling.

The Inflatable SUP: The Adventurer's Hiking Tent

An inflatable board is freedom in a bag. Think of an iSUP from the Loco Air range like a top-of-the-line hiking tent: it’s brilliantly designed, tougher than it looks, and packs down into a backpack. That's its superpower.

Once deflated, you can stash it in a cupboard, chuck it in the boot of your car, or even check it in on a flight. For women living in flats, houses with zero storage, or anyone who loves the idea of a spontaneous after-work paddle, this is an absolute game-changer. For a practical example, many of our customers keep their Loco Amigo Air in their car boot all summer, ready for a sunset paddle whenever the opportunity arises.

The sheer convenience of an inflatable SUP removes the biggest barriers for many aspiring paddlers: storage and transport. If you don’t have a garage or roof racks, an iSUP means you can still get on the water whenever you want.

And don't mistake portability for fragility. Modern iSUPs are incredibly tough. Built from military-grade PVC with drop-stitch construction, they are a world away from a simple pool toy. They can shrug off bumps against rocks and scrapes on riverbeds far better than a hard board, making them a worry-free choice for exploring rugged coastlines.

The Hard Board: The Performance Road Bike

On the flip side, a hard board is like a performance road bike. It’s been engineered for one primary purpose: to deliver the best possible ride. Crafted from materials like epoxy, fibreglass, and carbon fibre wrapped around a foam core, these boards offer a feel and responsiveness that inflatables can't quite replicate.

That direct connection to the water gives you better speed, glide, and manoeuvrability. If your ambitions involve SUP surfing or racing, a hard board is the only way to go. For instance, a Loco hard surf SUP allows you to carve sharp turns on waves, while the sleek profile slices through the water with effortless efficiency for touring.

However, all that performance comes with a few practical trade-offs. Hard boards need a decent amount of storage space—think a garage or a dedicated wall rack—and a roof rack for your car is non-negotiable. They're also more prone to dings and scratches, so you need to handle them with a bit more care.

Which Board Fits Your Lifestyle?

To help you decide, let's look at two very different scenarios for a woman picking her first SUP.

The Spontaneous Explorer: Sarah lives in a city-centre flat and loves escaping to the Lake District on weekends. She drives a small car and has no garage. For her, an inflatable SUP is the clear winner. A board from the Loco Air range can be kept in her wardrobe all week, then easily thrown in the car for an adventure, giving her total freedom without the logistical headaches.
The Coastal Wave Rider: Chloe lives near the coast in Cornwall and is keen to get into SUP surfing. She has a garage and her car is already kitted out with roof racks. A hard board is her perfect match. It will deliver the sharp, responsive performance she needs to improve her skills in the surf. For women like Chloe, our guide on choosing a hard SUP board for girls offers more specific advice.

Ultimately, your choice is a balance between performance and practicality. Be honest about your storage situation, transport options, and paddling goals, and you’ll find the perfect board to start your journey.

Essential Gear and Accessories for Women

Woman organising her SUP gear on a beach

So, you've found your perfect board. What’s next? It's time to kit yourself out with the right gear. This isn't just about comfort; it's fundamental to your safety and how much you'll enjoy your time on the water.

A few smart choices here can transform your paddling experience from good to absolutely brilliant. The right accessories mean you can stay out longer, explore further, and paddle with complete peace of mind, right from your very first session.

Your Engine: The Paddle

Think of your paddle as the engine for your board. Using a heavy or poorly sized one is like trying to run in boots that are two sizes too big – it’s clumsy, causes unnecessary strain, and leads to tired shoulders much faster than it should. This is especially true when choosing a sup for women, as a lighter paddle makes a world of difference.

Investing in a carbon or fibreglass model is one of the best moves you can make. These materials are miles lighter than the standard aluminium paddles often included in packages, letting you paddle for longer without feeling drained. The Loco Carbon Pro Paddle, for instance, is built for a lightweight yet powerful stroke, taking the stress off your joints.

Non-Negotiable Safety Gear

Safety should always be your number one priority. A couple of key items are absolutely essential for every single trip out on the water. These aren't just suggestions; they're the vital bits of kit that have your back if things don't go to plan.

Your board is a massive floatation device, but it's no good to you if you're not connected to it. That's where your leash comes in.

Leash: Your leash is your lifeline. It keeps you attached to your board if you fall in, which you will! Always, always wear it. A practical example: a coiled leash is brilliant for flat water as it stays on the board and doesn't drag, while a straight leash is what you'll want for surfing to avoid the board recoiling towards you in a wave.
Personal Flotation Device (PFD): Forget those bulky, awkward life jackets from the past. Modern PFDs are a different beast entirely. Look for a women-specific model designed to fit comfortably without getting in the way of your paddling motion. Waist-belt PFDs are another fantastic, minimalist option for calm waters.

A leash and a PFD are the seatbelts of paddleboarding. You hope you’ll never need them, but you should never get on the water without them. They provide that critical safety net that allows you to paddle with real confidence.

Dressing for UK Waters

What you wear can make or break your paddle, especially with the UK’s famously unpredictable weather. The golden rule is to dress for the water temperature, not the air temperature. In summer, quick-drying sportswear is often plenty.

When you're figuring out what to wear, something like a supportive sports bra is a must for comfort and performance. Pair it with leggings and a rash vest, and you've got a great combo that offers freedom of movement and sun protection. For cooler days or if you're still building confidence, a wetsuit is a sensible choice to stay warm.

Finally, don't forget those practical little extras that just make life easier.

Dry Bag: An absolute essential for keeping your keys, phone, and a spare layer completely dry.
Waterproof Phone Case: Perfect for snapping those on-the-water memories without risking your device.
Water Bottle: Hydration is key, even when it doesn't feel that warm. Just tuck it under your board’s bungee cords.

By gathering these essentials, you'll be fully prepared and confident for any adventure the water throws your way.

Getting on the Water for the First Time

You’ve got your board, you’ve got your gear, and now it’s time to actually get on the water. This is the moment where a few nerves can creep in, but trust me, breaking it down into a few simple steps turns that slight apprehension into pure excitement. It's all about knowing the right technique, so let's walk through it.

First things first, you need to get your board to the water's edge. The easiest way by far is using the centre handle. Stand the board up on its rail (its side), grab that handle, and hoist it so the board is tucked neatly under your arm. Make sure the fin is facing outwards at the back. You'll be surprised how manageable even a larger sup for women feels when carried this way.

Once you're at the shoreline, wade into the water until it's about knee-deep. This part is crucial—you need enough water underneath you so that your fin isn’t dragging on the bottom. Gently place your board on the surface, with its nose pointing out to sea.

From Knees to Feet

The most stable way to start is on your knees. It gives you a lower centre of gravity and a great feel for the board. Lay your paddle across the front of the board to keep it out of the way, then place one knee on the board just behind the centre handle. Follow it with your other knee, so you're kneeling right in the middle.

Just take a moment here. Feel the board's balance. Now, grab your paddle and take a few gentle strokes on each side while you’re still kneeling. This is a great way to get a feel for how the board moves and propels you forward before you even think about standing up.

Right, the main event: standing up. The secret here is to keep your movements smooth and deliberate. No sudden jerks.

From your kneeling position, place your hands flat on the deck in front of you, about shoulder-width apart.
Bring one foot forward, placing it where your knee just was.
Slowly do the same with the other foot, placing your feet where your hands were. They should be about hip-width apart.
This is the most important bit: keep your eyes fixed on the horizon. Don’t look down at your feet! Looking down is the fastest way to throw off your balance.
Slowly raise your chest, bringing your paddle with you, and straighten up into a standing position with a slight bend in your knees.

Finding your balance is about looking ahead and trusting your body. Your feet and core will make thousands of tiny adjustments naturally. Don't fight the wobble; just breathe and flow with it.

Your First Paddle Strokes

Once you’re standing, it's time to get moving. A good forward stroke should feel smooth and powerful. Reach forward, plant the paddle blade fully into the water, and then pull it back alongside your board. As the paddle passes your feet, lift it cleanly out of the water and get ready for the next stroke.

If you want to really build your confidence quickly, joining a local lesson or club is a fantastic idea. Organisations like the British Stand Up Paddle Association (BSUPA) have a network of accredited schools all over the UK. A practical example would be finding a BSUPA-approved school in a calm location like Lake Windermere or Chichester Harbour, which offers a super supportive environment to nail the basics and start your paddling journey on the right foot.

Your SUP Questions, Answered

Jumping into the world of paddleboarding always brings up a few questions. To get you out on the water feeling totally prepared, we've pulled together some straightforward answers to the things we get asked most often about SUP for women.

Is Paddle Boarding a Good Workout?

You bet it is! Stand-up paddleboarding is an amazing full-body workout that's so much fun you'll barely notice you're exercising. The secret is in the balance – to stay stable on the board, you’re constantly firing up your core, back, arms, and legs.

This process calls on all those little stabiliser muscles that often get overlooked in a typical gym session. For a practical example, an hour of vigorous paddleboarding can burn over 500 calories, making it more effective than a moderate-paced jog, and much more scenic! It's also brilliant low-impact cardio, building up your strength and stamina while being incredibly kind to your joints. Fitness and fun, all in one package.

Do I Need to Be a Strong Swimmer to Start SUP?

You don't need to be a competitive swimmer, but being comfortable in and around the water is a must. Safety always comes first, so we recommend always wearing a personal flotation device (PFD) and using a leash to keep you connected to your board.

Think about it – your board is basically a massive float. If you do take a tumble, it’s right there with you. A great way to start is by paddling in calm, shallow water to get your confidence up before you tackle bigger adventures. For instance, stick close to the shore at a sheltered beach on a calm day for your first few outings.

What Should I Wear for Paddle Boarding in the UK?

What you wear really boils down to the season and the weather on the day. For those glorious summer paddles, some quick-drying sportswear like leggings and a rash vest, or even a comfy swimsuit, will be perfect.

When things get a bit cooler in spring and autumn, a wetsuit is a smart move to stay warm and comfortable. Always have a quick look at the forecast before you head out, and don't shy away from layering up. A hat and sunglasses are non-negotiable for sun protection, even on cloudy days.

Here's the golden rule for any watersport: always dress for the water temperature, not the air temperature. That way, you’ll stay safe and warm even if you end up going for an unplanned swim!

How Difficult Is It to Transport an Inflatable SUP?

This is where inflatable boards, like the ones in our Loco Air range, are absolute game-changers. Once you let the air out, the board rolls up into a surprisingly small package and pops into a large backpack-style carry bag. It’s unbelievably easy to transport.

As a practical example, one person can easily carry the entire kit—board, pump, paddle, and all—on their back for a 15-minute walk from a car park to a hidden cove. It’ll slide into any car boot, can be tucked away in a cupboard at home, and you can even take it on public transport. Just give it a clean and make sure it's completely dry before packing it away, and it'll be in perfect nick for your next paddle.

Ready to kick off your paddling journey? At Loco Surfing, we've been designing high-performance boards for every kind of rider for over 18 years. Check out our full range of SUPs and find your perfect board today at https://www.locosurfing.com.

Back to Loco Blog