How to Get (and Stay) in Shape for Ski Season: Essential Exercises & Tips

Just because the ski lifts have stopped spinning doesn’t mean your mountain mindset has to. In fact, every seasoned skier knows the off-season is the perfect time to start training for the next big winter. Getting ski-fit before the snow falls isn’t just about chasing peak performance – it’s one of the best ways to avoid injury when you finally step into your bindings. From building endurance and boosting cardio to sharpening balance and dialing in strength, ski conditioning is all about targeting the muscles and movements you’ll rely on all season long. Whether you're hitting the gym, using a ski training device like the Skier's Edge or just simply making the most of your workout space at home, these essential exercises will help you carve into winter in top form.

Top Ski Exercises

Build your endurance via cardio exercises

Whether you're locking in a season pass for nonstop turns or planning the ski vacation of a lifetime, one thing’s for sure: you’ll be spending long, epic days on the mountain. And to make the most of every run (sometimes day after day), you’ll need solid endurance to keep your legs fresh and your stoke high.

That’s where cardio comes in. Building your ski stamina starts with exercises that get your heart rate up and your body moving. Think of classics like walking, running, jump roping, or cycling. Or mix it up with an elliptical interval workout, a cardio-medley workout, or a sprint interval workout. Just keep in mind that these are challenging initially, so don't get discouraged if you don't get to kickass the first time. The key is to find a routine that feels fun and sustainable – something you’ll actually stick with. Aim for 3 to 5 days a week of heart-pumping movement, ideally with exercises that challenge your whole body. Come winter, you’ll be glad you did – especially on that third powder day in a row.

Squat with just your body weight

Ever feel that leg burn mid-run? That’s your quads talking, and any ski school will teach you that staying low in the “squat” stance is key for control, balance, and power on the slopes. So it makes perfect sense that squats should be a go-to move in your off-season training. Even without assistance from additional equipment and using just your body weight, squatting enables you to strengthen and train your legs to move the right way when you're skiing. As a bonus, squats also help ease lower back pain and combat the effects of all those hours sitting at a desk. Many of our Mountain Travel Experts swear by “Leg Blasters” (a workout combo of squats and lunges) as the ultimate ski fit regimen.

Pro tip: For proper squat alignment, make sure that your weight is in your heels and don't let your knees go past your toes.

Do some planks

Fitness writer Stephanie Contomichalos highlights how one of the most effective core exercises is the plank, making it ideal to get your body ready for skiing. A strong core allows you to fine-tune everything else and makes it so much easier for your whole body to move together. It also helps you build stronger abdominal and back muscles. While there's nothing wrong with doing the traditional plank, performing some variations allows you to work different muscle groups as well. Try doing 6 sets of plank or plank variations with 10-60 second holds per set. If you’re new to planks, start with shorter holds and work your way up from there.

Pro tip: The traditional plank is the top of a push-up, with wrists underneath shoulders and heels pressing backwards. Don’t let your hips sink, and keep your core engaged. 

Plank Variations

• Knee Plank: If you’re new to planking, keep your knees on the ground for an easier variation.
• Forearm Plank: Lower onto your forearms with elbows aligned under shoulders.
• Side Plank: Shift to the side by placing weight on your right hand and reaching your left arm to the ceiling. Stack your left foot over your right, or hover the top leg for extra intensity. For an easier version, place your left foot or knee on the ground in front of you.
• Two Point Plank: From a traditional plank, take turns lifting up alternating arms and legs. 
• Spider Man Plank: From a traditional plank or forearm plank, take turns alternating your knee towards your elbow.

Perform dumbbell deadlifts

Deadlifts are a powerhouse move for getting ski fit. Incorporating dumbbell deadlifts into your routine helps strengthen the hamstrings, which are key muscles for supporting your knees on variable terrain and reducing the risk of injury. According to Healthline, this exercise also reinforces proper movement patterns, builds core and lower body strength, and enhances balance, coordination, and agility. In short, deadlifts help you move better, react faster, and stay stronger, both on and off the mountain. Healthline recommends doing 3 to 5 sets of 1 to 6 reps.

Pro tip: Watch the video above to learn how to properly (and safely) practice a deadlift.

How Long Does It Take to Get in Shape for Skiing?

That all depends on your starting point, but when it comes to ski fitness, the more time you can give yourself, the better. Ideally, you’ll begin a preseason training routine 2 to 3 months before your trip to build strength, endurance, and mobility. But even just 2 to 3 weeks of consistent workouts (at least 3 days a week) can make a noticeable difference on the mountain.

When you’re ski-fit, everything feels smoother – your turns are sharper, your legs last longer, and you recover faster. That said, don’t sweat it if you’re not in peak condition. Either way, you’re going to have a fun time.

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