May I suggest a structured approach to pull-ups and dip exercises.

It is never to late to work out and gain strength.

For those fresh to strength training, might I suggest..:

http://www.amazon.com/Building-Gymn...mp;ie=UTF8&qid=1323713452&sr=1-1

http://www.amazon.com/Weeks-Pull-Up...mp;ie=UTF8&qid=1323713386&sr=1-1

All you need is motivation and a set of rings for home use, or a pull-up bar.
Tip for hardcore capsizers: When trying to pull up from the water, try to place your wrists on the egde of the hull, not the palms or hanging from your fingers. This will make it much easier to transition from the pulling to the pushing movement.