8 Strength Training Exercises for Skiers

Own the Slopes This Winter with 8 Strength Training Moves

Before you hit the slopes this season, it's smart to add some strategic Life Fitness strength training to your gym routine - it can make the difference between a ski season that lasts until spring and one that lasts until lunch.

Lower Body Skier Workout

Build the muscles that will get you down the hill

“You should start challenging yourself aerobically and building the big muscles that’ll get you down the hill.” - Pip Hunt, pro skier and trainer six year competitor on the Freeskiing World Tour (outsideonline.com)

Working on your glutes and quads will help you build stamina and hold your position, making your runs more efficient and enjoyable.

Plus, for more advanced skiers, it will help you “develop explosiveness so you can ski fast and push hard on your turns,” says Alex Moore, high performance strength and conditioning coordinator at the U.S. Ski and Snowboard Association.

Hamstring strength is also important for stabilizing the knee joint and reducing the risk of ACL injuries, which tend to happen when you are out of position or tired.

Muscles to Exercise for the Mountain

Lower body muscles for squatting, balance, rhythmic movements

Why Workout for Skiing & Snowboarding?

• Ski more powerfully
• Increase stamina, hold form
• Enjoy longer runs and fuller ski days
• Be less prone to injuries
• Better able to absorb shocks going over bumps
• Prevents wear and tear on knees

4 Lower Body Builders to Try

1. Leg Press: Using body weight, work up to 2 minutes of continuous repetitions 
2. Leg Curls: 3 sets of 15-20 reps 
3. Leg Extensions: 3 sets of 15 - 20 reps 
4. Calf Machine: 2 sets of 15 - 20 reps

“Two visits to the gym or a single jog around the block in the week before departure isn't enough preparation. To ski well your body demands the use of muscles that are seldom used in everyday life.” - Julian Griffiths, BASI trainer and owner of European Snowsport (Ultimate-Ski.com)

Upper Body Exercises for Skiers

Increase your power and control

Upper body strength is essential for maintaining control, balance and power. Think of it as your steering system.

"If you stay forward and in control, you drastically decrease your chances of hurting yourself or your knees." - Brant Moles, professional skier and coach (MensFitness.com)

Training this area will help you master your turns, dodge trees and other skiers, and avoid the injuries — shoulders, back, arms — that result from falling. You’ll also look a whole lot better coming down the slopes if your arms aren’t flailing and your skis aren’t controlling you. 

Muscles to Exercise

Upper body poling for arms, torso and back

Why Exercise the Upper Body for Better Skiing & Snowboarding

• Improved balance
• Greater power
• More control
• Prevent injuries

4 Upper Body Builders to Try

1. Pulldown: 3 sets of 8-12 rep
2. Chest Press: 3 sets of 8-12 reps
3. Rotary Torso: 3 sets of 8-12 reps
4. Back Extension: 3 sets of 8-12 reps

Life Fitness helps you do what you love - longer, stronger, safer, smarter. Train now and all through ski season to make the most of those perfect powder days.