The countdown to your ski holiday feels exciting until you remember how tough that first day back on the mountain can be.
Legs that haven’t seen a hill in months start burning halfway down the slope, and even easy runs feel longer than you remember.
Gary Clark, Director of SIA, an international ski instructor academy, says, “Skiing works every major muscle group. You’re balancing, twisting, and absorbing impact all at once. So just a few weeks of pre-season training can make those first days on the mountain smoother, stronger, and far less tiring.”
“Starting roughly four to six weeks before your trip is ideal. That window gives your body time to adapt gradually rather than shock it with sudden effort. Plan short 20–30-minute sessions at first and build duration only once you feel comfortable. Early consistency matters more than intensity, and even light exercise counts once it becomes routine.”
Whether you’re skiing in Canada or Austria this winter, now’s the time to focus on getting your body ski fit for the runs ahead.
Here to help, ski experts, SIA, provide their tips for preparation.
Build strength early
Most of the effort in skiing comes from the thighs, glutes, and calves, so a few rounds of simple bodyweight training go a long way. Squats and lunges bring back power and balance after months off the slopes, while step-ups and wall sits prepare your legs for the constant pressure of skiing.
Gary Clark adds, “Wall sits are particularly effective, and if you can hold one for a minute, your legs are ready for long runs.” He also emphasises control over speed: “Fast repetitions don’t translate well to the mountain. It’s the slower, more deliberate movements that give you stability through each turn.”
Core strength forms the base of good control, with planks, side planks, and rotations keeping your upper and lower body moving as one, reducing strain on the back and helping you stay steady when the terrain gets unpredictable.
Work your stamina
Good stamina keeps your technique consistent because once the legs start to tire, reactions slow and mistakes happen. Skiing relies on short bursts of power rather than steady effort, so endurance built before your trip helps you recover faster between runs.
Cycling is ideal for pre-season training as it builds strength and cardio at the same time, but running, swimming or hill walking work just as well.
Gary Clark says, “Hill walking is really underrated, as the combination of incline and uneven ground develops both balance and leg strength, which transfers directly to the slopes. Mix longer, moderate sessions with short, faster ones to get used to varying intensity.”
Train balance and movement control
When snow conditions change, balance decides how fast you react. Practising small stability drills at home pays off. Standing on one leg while brushing your teeth, walking heel-to-toe, or balancing on a cushion trains the smaller muscles that steady your stance.
Yoga helps too, especially if you’re prone to tight hips or hamstrings. It builds flexibility and helps your body move smoothly from one position to another, which is exactly what skiing demands.
Gary Clark points out that these exercises often separate comfortable skiers from cautious ones. “Loose joints and good posture make a big difference,” he explains. “When you can stay relaxed through your hips and ankles, your skis move cleanly under you. That’s what lets you adjust naturally to the terrain instead of bracing against it.”
Reconnect with skiing movements
If you have access to a local ski centre, even a single refresher session can make a noticeable difference. Reconnecting with the rhythm of turns and stops helps your body remember the coordination you built last season.
“You don’t need many runs,” Gary Clark explains. “Just feeling the skis again resets your timing. When you reach the resort, your body already knows what to do.”
If that’s not an option, add a few lateral drills to your workouts, like small jumps side to side or step-downs from a low surface. They mimic the motion of edging and get your legs used to quick changes in direction.
For anyone skiing with friends at mixed ability levels, this kind of practice is what keeps confidence high. The stronger your reactions, the more relaxed you feel keeping pace with faster skiers, and the safer your technique stays through the day.
Give recovery some attention
Muscles build strength between sessions, not during them, so rest is essential. Stretch after workouts, sleep properly, and keep hydrated. If you feel sore, move lightly rather than stopping altogether.
Gary Clark reminds skiers that rest prevents setbacks, “Training works best when you recover well. People forget how demanding skiing can be. You want to start your trip feeling strong, not tired from training too hard.”
Start the season ready
A mix of strength, cardio, balance, and recovery makes each day on the mountain easier and more controlled. You’ll notice it in small ways, with steadier turns, smoother stops, and enough energy to keep going when others are finished.
“Skiing well starts long before you reach the snow,” Gary Clark sums it up. “Put a bit of time in now, and you’ll enjoy every run when you get there. The first day feels familiar, your technique settles fast, and you’re free to enjoy what you came for.”