Skip to main content

Snow is falling: These 7 workouts will get you ready for skiing and snowboarding in no time

Toning up will prevent injuries. Trust us, we know

A man skis on a clear run, with mountains and trees behind him.
Glade Optics / Unsplash

As winter approaches and the snow starts to fall, skiing and snowboarding enthusiasts eagerly await the chance to hit the slopes. But before you strap on your skis or snowboard, you’ve got to prepare your body for the physical demands of these exhilarating winter sports. Don’t worry! We’ll guide you through a comprehensive eight-week exercise plan with ski workouts designed to get you in peak condition for skiing and snowboarding.

Hip stretch lunge
Peggy_Marco / Pixabay

Fitness goals of ski training

Skiing and snowboarding require a unique set of physical attributes, including strength, balance, and endurance. To ensure you have a safe and enjoyable experience on the mountain, let’s delve into each of these fitness goals.

Increasing strength

Skiing and snowboarding rely heavily on leg and core strength. Building strength in these areas will help you maintain control and stability while navigating the slopes. That’s why you need to incorporate exercises into your routine to target these muscle groups effectively.

Improving balance

Balance is a key component of these popular winter sports, as you’ll constantly need to adjust your position to stay upright on varying terrains. Poor balance can result in more falls, possible injuries, and a pretty unpleasant time on the slopes. Balance-focused exercises will help you develop the stability required for success and safety before you head to the ski lifts.

Building endurance

A day on the slopes is not for the faint of heart. Endurance is crucial for enjoying a full weekend (or even a full day) of skiing or snowboarding without getting fatigued or feeling muscle weakness too quickly. There are excellent workouts that work well at enhancing your cardiovascular endurance, ensuring you have the stamina to make the most of your time on the mountain.

Determined male athlete performing plank position in forest.
Maskot / Adobe Stock

7 snowboard and ski workouts to meet your fitness goals

Now that you understand the essential fitness goals for skiing and snowboarding, you’re probably wondering which exercises can help you meet those goals. Let’s dive into the specific workouts that will help you get your body to where it needs to be for skiing and snowboarding season.

1. Lunges

An excellent exercise for strengthening your quadriceps, hamstrings, and glutes, lunges are tried and true. To perform a lunge correctly, follow these steps:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right foot, keeping your back straight.
  3. Bend both knees to create two 90-degree angles.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg.

2. Squats

This is another traditional exercise for the leg muscles, and you may already know that squats target your quadriceps, hamstrings, and glutes. What you may not already know is that they also engaging your core, which is great for increasing your stability. Here’s how to perform a proper squat for the best results:

  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and hips.
  3. Keep your back straight and chest up.
  4. Push through your heels to return to a standing position.

3. Planks

If you’ve ever heard of the Plank Challenge, you know what we’re talking about. Planks are a versatile core-strengthening exercise that also engages your shoulders, back, and glutes. The beauty of the plank is that it naturally conforms to each person’s physical ability, since all you have to do is hold it for as long as you can. To do a plank:

  1. Start in a pushup position with your forearms on the ground.
  2. Keep your body in a straight line from head to heels.
  3. Hold this position for as long as you can, focusing on maintaining good form.

4. Russian twists

Russian twists target your obliques and improve rotational stability. This is great for getting your body ready for the quick athletic moves you’ll have to make up there on the mountain. To do a Russian twist, follow these steps:

  1. Sit on the floor with your knees bent and feet off the ground.
  2. Lean back slightly and balance on your sit bones.
  3. Hold a weight or a household item with both hands.
  4. Rotate your torso to the right and touch the weight to the floor beside you.
  5. Return to the center and repeat on the left side.

5. Burpees

A full-body exercise that improves both cardiovascular fitness and muscular strength, burpees are a fan favorite in the workout world. Here’s how to perform a burpee:

  1. Start in a standing position.
  2. Drop into a squat position and place your hands on the ground.
  3. Kick your feet back into a plank position.
  4. Perform a pushup.
  5. Quickly return your feet to the squat position.
  6. Explode upward into a jump.

6. Box jumps

Box jumps are an excellent way to build explosive power and leg strength, which are both vital for successful and safe skiing and snowboarding. Follow these steps:

  1. Stand in front of a sturdy box or platform.
  2. Jump onto the box, landing with both feet.
  3. Stand up straight on the box before stepping back down.

7. Lateral ski jumps

Mimicking the side-to-side movements of skiing, lateral ski jumps and are the perfect ski workouts for improving agility and balance. Here’s how to do them:

  1. Stand with your feet together.
  2. Jump to the right, landing on your right foot.
  3. Immediately jump to the left, landing on your left foot.
  4. Continue this side-to-side movement, maintaining your balance.

Preparing your body for skiing and snowboarding is essential for a safe and enjoyable winter sports season. That’s why you should incorporate these eight weeks of ski workouts into your exercise routine to build strength, balance, and endurance. By doing so, you’ll be ready to conquer the slopes with confidence, skill, and ease.

Veronica Sparks
Veronica Sparks is a writer from Milwaukee, Wisconsin who loves writing about gardening, home décor, and DIY life. She’s…
The best pre-workout meals – everything you need to know
Maximizing athletic performance in the gym requires the right nutrition beforehand
Man eating before a workout

As in most things in fitness, there is never going to be a one-size-fits-all situation. Whether that's diet, exercise, routines, supplements, habits, the list goes on, just because something works for someone else does not mean it will work for you. A pretty commonly asked question on that fact is whether you should eat a pre-workout meal.

First thing, you need to establish which group you fall into. Do you feel fully optimized during your session, either with or without food? Some people feel less sluggish on an empty stomach and love to recover with a feast. Others feel lethargic and struggle throughout without proper fuel. If you're the latter, this article is for you. If you aren't sure, try both for a couple of weeks and compare your training performance.

Read more
How to do a perfect pushup every time, according to a pro trainer
Forget what you know about pushups and do them the right way — read this to learn
Clarence Hairston

Knowing how to do a pushup doesn't always come naturally. Many know Clarence Hairston as one of the more motivating Tempo
coaches, leading seven or eight live fitness classes each week, as well as a few goal-focused programs a month. Each program is designed to build strength and lose weight. Before getting into fitness class instruction, the PT stud was just a lowly Air Force recruit in boot camp looking to prove himself at pushups.

"I thought I was the coolest guy ever, and in 60 seconds, I was able to do 12," Hairston, from his home in Alameda, California, told The Manual. But rather than washing out and returning home with his head hung in shame, he began to work in earnest, striving to get better every day. By training's end, he could do 30 pushups — a modest improvement compared to his capability now, but proof of the payoff that comes with consistent and careful work.

Read more
How to train for your first century bike ride (tips to help you get you through all the miles)
Before you know it, 100 miles will be easy
Sole cyclist on an open road

After getting a great bike and tackling regular rides during the week and maybe a longer weekend ride, many cyclists start entertaining thoughts of riding a full century. All of those shorter rides become so enjoyable and build the cyclist's confidence until they are ready to push their physical limits -- and there's no better step than a century.

Century bike rides are when cyclists complete 100 miles during one ride. Century rides can be organized, and you can ride them on your own, with a group, or as a competitive event. Supported rides with volunteers who provide refreshments at regular intervals are another smart way to take on the long-distance challenge.

Read more