Skiing - Holiday workout

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Strength Training for Skiing

Skiing is by far he most enjoyable experiences i have ever had when it comes to a holiday and de-stressing.

The early mornings, european breakfast, the gondola up to the fresh snow along with the hot chocolate for a short stop off. Then Lunch followed by Apres ski in the evening 🕺🏻Oh yeah and the skiing…. 🙉

But one of the key elements to really enjoying your skiing trip is being able to ski.

To last 5 to 7 hours on the slope is a task in itself.

How do you achieve that?


You have to be strong enough to be capable of twisting your body, turning and most importantly stopping.

So what strength work should you be doing.

Key Considerations:

The activity of skiing involves a lot of balancing, Coordination and strength.

However the idea of strength training can be daunting. Especially if you are not doing the specific strength work required for your individual needs.

Movements involved:

  1. Snow plough

  2. Turning (weight distribution).

  3. Falling!!

Yes falling. Its all well and good performing the activity of skiing. However, if your bones are not strong enough to take a fall (which will happen) you could be in for a rough ride.

BUT dont worry you can make your bones stronger. (Not by just supplementing on calcium or food supplements).

However by lifting weights. But lifting heavy weights with GOOD / PERFECT technique. Heavy meaning lifting at or above 80% of your 1 rep max. This is where new bone formation occurs. Furthermore lifting needs to be done with strict control. Slow eccentrics meaning lowering yourself SLOWLY in a split squat. Furthermore a focus should occur on the more vulnerable areas of the body such as knees and shoulders.

Key notes on Injury prevention:

  1. Strength training: 80% of 1 RM. Lifting heavy.(1-5 reps)

  2. Tendons and ligaments (slow eccentrics)

  3. Vulnerable joints = knees and shoulders.


If you would like to know more just watch the video below on technique exercises and remember that of each exericse you should aim to perform at least 3 sets of 8-10 reps in the beginning. Also take rest between each set of at least 60-90seconds.

Exercises in The Video

Glute strength (clams + glute bridges)

Single leg Romanian deadlift.

Split squats

Peterson step up

Side plank

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Larry Brady