Exercises
I agree that the best exercise for kayaking is kayaking, but I try to do some kind of strength work once or twice a week.
My favorite single exercises for kayaking are pullups and pushups. Many competitive kayakers expect to be able to perform 20 pullups. Perhaps an easier goal to aspire to is for three sets of five reps (over time). Search the web for the correct technique. For pullups, if you don’t retract your scapula (keep your shoulders away from your ears and pinch your shoulder blades together) you can do more damage than good. Inverted rows (fat man pullups) are a good exercise to gain strength if pullups are too challenging.
You need to work both the “push” and the “pull” muscles. If you only work one group (like only doing bench presses) you can develop muscular imbalances that affect your posture and shoulder heath.
The information above is very simplistic and incomplete. Working with a good personal trainer can help you to avoid injury and get started on a good program based on your particular body structure and needs.
Having said all of that, working on good technique (using your core and legs rather than your arms) might yield the most short-term benefits, but you need both good technique and good fitness to function at a high level and avoid injury.
Greg Stamer
Probably helps
to have the Stamer genes.
genes may help
define our full potential but without persistance and determination nothing will ever come of it. Few, if any of us ever reach our full potential.
you need to paddle
After paddling very long days it is rarely my arms that are sore. Usually neck, back, and hamstrings. I would also suggest manual labor. Cut some fire wood, dig some holes, etc. Sounds funny but it really does help. You can recreate these things with exercise, but not as fun.
Ryan L.
my routine
I find the best workouts that improve my paddling stamina are rowing on the Ergometer and static machine training on Cybex or Nautilus machines, particilarly those that work my upper back, oblique abdominals and thighs.
I agree that some technique training will improve your ability to extend your comfortable paddling range. Also, for a long flatwater tour like that, get (or make) a Greenland paddle to switch off with whatever paddle you usually use so you can change your cadence and effort. Greenlands are great for long paddles, far less tiring.
In addition to good advice above
Do intervals on the water (using good form, of course). Paddle hard and fast for a selected distance and then recover over that same distance. A GP is a good idea but so is a wing paddle. Get a small mid-wing and learn to use it efficiently. And finally, don’t forget to stretch after (not before) every workout. Stretch the same muscles that get strengthened and shortened.
Some suggestions…
Personally I think strength training is a fantastic piece of paddling training. There are books are training for kayaking, and youtube clips.
A few tips:
-Work on core: transverse abdominus will help with posture and sitting for long periods in the kayak without getting a sore back. Obliques provide much of the rotational power. Lots of good books and youtube clips on core workouts.
-Rotator cuff: small muscles that my not help you paddle faster, but they’re commonly injured from being to weak. Strengthen them to avoid injury on a longer trip.
-Upper back: shoulder alignment is important, otherwise you may be reinforcing bad biodynamics. Pull-up, seated rowing, standing rowing, lat pull-downs, 1 arm standing row. Strengthen these muscles: lats, serratus, rhomboids, mid and lower traps.
-Lower back
-Chest
-Yoga will help with whole body conditioning, and flexibility which will help in getting proper torso rotation and help you sit comfortably for longer periods.
Good luck!
light weights
I do lots of reps and different muscle groups. But the best thing to do, is to paddle and learn good technique. I don’t feel sore after long.paddles any more, and i will be 60 in a month.
Jay Babina
I agree with a rowing machine. I belong to a gym and do the full course of machines but I never bypass the lateral pulls and try to spend time on a rowing machine.
What’s a pull up? People can still pull themselves up after 50?
Sure - it’s easy
all I have to do is start from a trampoline… 
Rowing Machine - paddling
Go hard on a Concept 2 for 1 hr each day.
Go paddling a lot (four days a week for at least 2 hoursm, with some all day paddles) -do some 40 mile days.
An elliptical works wonders all around,
and you can work out with light dumbbells at your desk.
check epic kayaks
http://www.epickayaks.com/download?id=741
This is a good set of exercises geared towards kayak racing but will work to get you in shape.
Lots of lat work and lots of core work.
As an ex-competition oarsman, and a
paddler, I don’t agree on the rowing machine. The motions are dissimilar.
Unfortunately, the OP has missed his chance. Raking leaves, alternating sides, is a pretty good way of preparing for paddling. Actual paddling is better.
put the iron away.
pullups and crunches. Different variations of each.
You can download smartphone apps that give you routines for each and track your progress.
Don’t forget the cardio and stretching.
Walk or start running
I’ve been paddling in Florida the past five or six years long distances in February. (longest 225 miles in 8 days on the Suwannee) It isn’t easy to pull out a paddle that has been idle from October and just start doing long days, but that is what was done. My training was walking and running as well as skiing out west. You will be using your legs to propel your kayak and your lungs will provide you the oxygen for the endurance. I carry weights on the treadmill to tone my arms, but that’s about it. The arm strength came back on the trips. Our kayaks were filled with all of our camping gear too. I’m in my 60’s and it worked for me. Have a great trip! Tom
For lifting and portaging an 85#
tandem, I did repetitive cleans with 125 pounds, It did help some, though the smart step would have been to rent a lighter canoe.
What i find helps me
Is I try and make sure my back/core is in good shape, that’s probably the most important. Then beyond that shoulders some with lateral raises and upright rows to get used to holding up my arms paddling. Try and work in some grip/forearm moves to build some extra grip strength.
I also try to do alot of things as similar to paddling as i can, put a pulley a around shoulder height, grab it with both hands with arms straight out and twist with my core to strengthen the twisting motion you should be using while paddle. I also do some wood choppers, sometimes with weights, sometimes with cable pulleys, it’s another twisting/pulling motion that i find helps.
If you have something at your gym like an ergometer that mimics paddling, that is good practise, but i also try and do some rowing, which isn’t exactly like paddling, but it the closest cardio exercise to it outside of actually paddling.
Hope this helps
Personally,…
I’m a fan of kettlebells, but that may not be what works for you. However, when developing a weightlifting program, you need to ensure you’re following certain principles.
(1) Specificity - exercises should address the muscles related to your activity (some good ideas above), and how those muscles will be used, e.g. strength or endurance.
(2) Functionality - this is why I like kettlebells or free weights not machines. Even in a kayak you’re not static when performing your activity, why would you be static when performing an exercise to prepare?
(3) Fun - like any exercise program if you don’t enjoy what you’re doing, you won’t do it. Find something that you like, and you’ll do it longer and more often and reap the benefits.
Add side planks to your regime
Do the variations that have you put hand on hips etc. No equipment necessary, and safe to do.