How to Get Fit for Skiing: Best Exercises & Ski Fitness Tips

Skiing is physically demanding. Your legs work hard to control your turns, your core helps you maintain balance and stability, and your cardiovascular system has to keep you moving for several hours at a time.

The good news is that getting fit for skiing doesn’t have to mean spending hours in the gym.

A combination of simple strength exercises, cardiovascular fitness, balance work and activities you enjoy can help prepare you for your ski holiday. And the earlier you start, the better.

How to get fit for skiing

The best ski fitness programme combines four things:

• Leg strength and muscular endurance
• Core strength and stability
• Cardiovascular fitness
• Balance, coordination and mobility

You don’t need to train like a professional skier. For most recreational skiers, the goal is simply to make sure your body is prepared for the demands of skiing several hours a day, often for several consecutive days.

Ideally, start preparing four to eight weeks before your ski holiday. If you have longer, even better.

And if your holiday is only a few weeks away, don’t worry. Starting now is still better than doing nothing.

Why is ski fitness important?

Being fit for skiing isn’t just about skiing faster or tackling more challenging slopes.

Good fitness can help you:

• Ski for longer without your legs becoming exhausted
• Maintain better technique as you get tired
• Control your skis more effectively
• Cope with bumps and changing snow conditions
• Recover more easily between skiing days
• Enjoy more of your holiday on the mountain

Fatigue can affect your ability to maintain good technique and control, which is another reason to prepare your body before a ski holiday.

If you’ve ever found yourself sitting in a mountain restaurant at lunchtime because your legs simply can’t face another run, getting ski fit could make a noticeable difference.

What muscles do you use when skiing?

Skiing is a full-body activity, but your lower body does much of the work.

Your quadriceps, hamstrings and glutes help control your position, absorb changes in terrain and generate power. Your calves and ankles contribute to balance and control, while your core helps keep your upper body stable as your legs move.

This is why the best exercises for skiing aren’t just about doing endless squats.

You want a combination of strength, muscular endurance, balance and coordination.

The best exercises for skiing

You don’t need a complicated programme or lots of expensive equipment. Many of the most useful ski exercises can be done at home.

A note on ski fitness and exercise
The information in this article is intended as general fitness guidance and is not a substitute for personalised medical or fitness advice. If you have an existing injury, medical condition, or concerns about starting a new exercise programme, speak to a qualified healthcare professional before exercising. Start gradually, use good technique and stop if you experience pain or feel unwell.

1. Squats

Squats are one of the simplest ways to strengthen the muscles you rely on when skiing. They work your quadriceps and glutes while also requiring your core to stabilise your body.

Start with bodyweight squats and concentrate on good technique. As they become easier, you can add resistance using dumbbells or other weights.

Good for: leg strength and muscular endurance.

2. Lunges

Lunges work each leg individually, making them a useful exercise for balance, stability and lower-body strength.

Try forward or reverse lunges, and consider adding lateral lunges to work the muscles involved in side-to-side movement.

Good for: leg strength, balance and stability.

3. Wall sits

Lean your back against a wall and lower yourself until your knees are bent, then hold the position.

Wall sits develop muscular endurance in the quadriceps and are particularly easy to add to a home workout. They are also one of the most commonly recommended exercises in ski-specific training programmes.

Good for: quad strength and endurance.

4. Step-ups

Step-ups are another simple exercise that works your legs and glutes while challenging your balance.

Use a sturdy step or low bench. Step up with one leg, bring the other foot up, then step down under control. Alternate legs.

As you become stronger, you can add light weights.

Good for: leg strength, balance and stability.

5. Calf raises

Your calves and ankles play an important role in maintaining control on skis.

Stand with your feet about hip-width apart and slowly raise your heels until you’re standing on the balls of your feet. Lower under control and repeat.

Good for: calf strength and ankle control.

6. Single-leg exercises

Skiing requires constant adjustments to your balance, so exercises that work one leg at a time can be particularly useful.

Try single-leg squats, single-leg deadlifts or simply standing on one leg while maintaining good posture.

Start with the easiest version and progress gradually.

Good for: balance, coordination and stability.

7. Planks and side planks

Don’t neglect your core when you’re getting fit for skiing.

A strong core helps you maintain stability and control while your legs are working, particularly when you’re dealing with uneven terrain or changing direction.

Planks and side planks are simple, effective exercises that require no equipment.

Good for: core strength and stability.

8. Lateral or “skater” movements

Skiing involves plenty of side-to-side movement, so it’s useful to include some lateral work in your training.

Once you’ve built a reasonable level of strength and balance, lateral step-outs or controlled skater movements can challenge your legs and coordination.

If you’re new to exercise, start with the step rather than jumping.

Good for: lateral strength, coordination and agility.

Don’t forget cardiovascular fitness

Being strong enough to ski isn’t the whole story. You also need enough cardiovascular fitness to keep going throughout a long ski day.

Running, cycling, swimming, rowing, brisk walking and hiking can all help build your aerobic fitness.

You don’t need to become a marathon runner. The important thing is to build your fitness gradually and consistently.

If you already cycle, run, swim or walk regularly, you’re probably getting a useful amount of cardiovascular training without having to add a completely new activity.

What sports are good for ski fitness?

One of the easiest ways to improve your fitness for skiing is to choose activities you actually enjoy. You don’t have to spend your summer doing ski-specific workouts.

Hiking: is an excellent all-round activity for skiers. Uphill walking builds leg and cardiovascular endurance, while uneven ground challenges your balance and stability.

It’s particularly useful if you live somewhere with hills or mountains, but even regular walking on flatter terrain can contribute to your overall fitness.

Best for: endurance, leg strength and stability.

Cycling: is a good low-impact way to develop cardiovascular fitness and leg endurance. Longer rides build stamina, while hills provide an additional challenge for your legs.

Cycling doesn’t reproduce all the movements involved in skiing, so combine it with some strength and balance work.

Best for: cardiovascular fitness and leg endurance.

Mountain biking: has plenty in common with skiing. Both involve balance, changing terrain, rapid reactions and choosing your line through the landscape. Mountain biking also gives your legs and core a workout while providing plenty of technical challenges.

Best for: balance, coordination, reactions and leg strength.

Running and trail running: an effective way to build cardiovascular fitness. Trail running adds uneven terrain and changes in direction, giving you an additional balance and agility challenge.

You don’t need to run long distances. Regular, manageable sessions are more useful than suddenly increasing your mileage before your ski holiday.

Best for: cardiovascular fitness, endurance and agility.

Tennis and padel: might not be the first sports you think of when it comes to ski fitness, but they have some useful similarities.

Both involve short bursts of movement, rapid changes of direction, balance and coordination. You also have to react to what’s happening rather than simply following a predictable movement.

They’re a great option if you want to improve your fitness while doing something social and competitive.

Best for: agility, reactions, coordination and fitness.

Swimming: is a useful low-impact cardiovascular workout. It works the whole body and provides a good alternative on days when you don’t want to put additional impact through your legs.

Best for: cardiovascular fitness, endurance and whole-body conditioning.

Yoga and Pilates: Ski fitness isn’t only about strength. Mobility, balance and body control also matter, and yoga and Pilates can complement more demanding activities such as running, cycling or tennis.

They’re particularly useful if you want to work on flexibility and core control while giving your body a lower-intensity workout.

Best for: balance, mobility, flexibility and core control.

How long before skiing should you start training?

Ideally, start your ski fitness programme four to eight weeks before your holiday. This gives you time to build strength and endurance gradually.

If you have several months, you can simply make fitness part of your normal routine rather than starting a dedicated pre-ski programme.

If you only have two or three weeks, don’t try to cram months of training into a few sessions. Start gradually and focus on consistency.

A simple weekly ski fitness routine

For a recreational skier, a straightforward week could look like this:

Monday: Strength training – legs and core

Tuesday: Cardio – cycling, running, swimming or brisk walking

Wednesday: Rest or gentle mobility

Thursday: Strength training – legs, balance and core

Friday: Cardio

Saturday: Hiking, cycling, tennis or another activity you enjoy

Sunday: Rest or gentle activity

You don’t have to follow this exact schedule. The important thing is to combine strength and cardiovascular training and allow yourself enough recovery.

A simple ski workout at home

If you want to keep things really straightforward, try building a home workout around:

• Squats
• Lunges
• Step-ups
• Wall sits
• Calf raises
• Planks
• Side planks
• Single-leg balance

Start with bodyweight exercises and increase the difficulty gradually.

If you’re new to exercise, start with fewer repetitions and shorter sessions rather than trying to do too much too soon. Short bursts of exercise throughout the day can also be a useful way to build more movement into your routine. For example, doing 10 squats while your coffee is brewing or a few calf raises during the day.

The aim is to arrive at your ski holiday feeling stronger and fitter — not exhausted before you’ve even packed your skis.

What about snowboarding?

Much of the same advice applies to snowboarders.

Snowboarding requires leg strength, core stability, balance, coordination and cardiovascular fitness, so many of the exercises that benefit skiers are equally useful for snowboarders.

Balance and core work are particularly useful, while exercises that strengthen the legs can help you cope with repeated turns and changes in terrain.

Whether you’re heading to the mountains on two skis or a snowboard, getting some preparation under your belt is likely to make those first few days more enjoyable.

You don’t have to train like a professional skier

Getting ski fit doesn’t mean spending every day in the gym.

If you’re already active, you may have a good foundation of fitness. Adding some targeted leg and core exercises in the weeks before your holiday can help prepare your body for the particular demands of skiing.

And there is no reason your preparation can’t be enjoyable.

Go for a hike. Get on your bike. Play tennis. Go swimming. Try mountain biking. Head out for a run.

Then add a couple of simple strength sessions each week.

The objective isn’t to arrive at your ski holiday in peak athletic condition.

It’s to arrive fit enough to enjoy every day on the mountain.

Ready for your next ski holiday?

Once you’ve done the work to get ski fit, the best part is deciding where to put that fitness to use.

Whether you’re looking for challenging Alpine terrain, a family-friendly ski resort or somewhere with a great après-ski scene, explore the ski chalets and ski holidays available through Chalets Direct.

Ski Fitness FAQ

Interested in our snow fitness articles? How about how to build some training into your commute way to work, why balance matters and how to train it, and the best sports to help your ski fitness.

Need some inspiration? Here’s Mikaela Shiffrin, Olympic slalom gold medallist and one of the greatest skiers of all time, talking about her fitness routine.