By Angela Petrocchi, SWISSPHYSIO
Your Ski-Season Fitness Plan.
Skiing looks effortless-until your thighs start burning halfway down the first run. If you are bound to the desk all day, the leap from office chair to mountain can expose weak legs, stiff hips and limited stamina quickly.
The good news? A focused programme started six to eight weeks before your trip can help you ski longer, recover faster and feel more confident from the first lift.
Your body needs a run-up
Hours of sitting can reduce leg and core strength, tighten the hips and hamstrings, and dull balance and cardiovascular fitness. Put that body on skis for several hours and fatigue arrives. As tiredness builds, technique slips: turns become less controlled and falls become more likely. Consequences include kneeligament sprains, muscle strains, lower-back pain and injuries to the shoulders, wrists or thumbs. Preparation cannot eliminate risk, but it can build the strength and control that help you respond when the terrain surprises you.
Train the muscles skiing uses most
Your quadriceps work continuously to hold your skiing position and absorb uneven terrain. The glutes provide power and stability through turns, while the hamstrings support the knees and help control movement. A strong core keeps the torso steady so the legs can work efficiently. Meanwhile, the calves and smaller hip muscles manage ankle control, balance and rapid changes of direction. A programme combines squats or sit-to-stands, lunges, calf raises, glute bridges and core exercises.
Turn the working day into training time
You don’t need a gym to begin. Stand and move every hour. Take a brisk walk, complete a short set of bodyweight squats, rise onto your toes for calf raises, or mobilise the hips and hamstrings. These brief movement breaks reduce stiffness and wake up muscles that become quiet during prolonged sitting. Before a workout, use dynamic movements such as walking lunges, leg swings and controlled side steps to improve mobility and coordination.
Build endurance, balance and control
Skiing involves thousands of repeated contractions across a long day. Add cardiovascular sessions such as brisk walking, cycling or stair climbing, and gradually extend their duration. For muscular endurance, try wall sits, slow squats and repeated step-ups. Balance work can be as simple as standing on one leg while brushing your teeth, then progressing to controlled single-leg bends. Lateral lunges and side steps prepare the body for the side-to-side forces of turning.
Already fit? Make it ski-specific
Regular gym-goers have an advantage, but a heavy squat does not guarantee all-day ski stamina. Standard routines often favour short, intense efforts and symmetrical movements. Skiing demands sustained endurance, single-leg stability, shock absorption and quick directional changes. Keep your usual training, but add longer leg sets, lateral work and balance drills. A wall sit offers a revealing test: holding good form for two to three minutes can challenge even strong recreational skiers.
Arrive ready for the mountain
Aim for several short sessions each week rather than occasional punishing workouts. Combine leg and core strength, mobility, balance, lateral movement and cardiovascular exercise, while continuing to break up long spells at your desk. Increase the challenge gradually and allow time for recovery.
Your holiday should be remembered for spectacular views and runsnot aching legs after day one. Invest a little time before you travel and you will arrive stronger and better equipped to enjoy the mountain. Skiing rewards more endurance, balance and control than only strength. Prepare those qualities now, and you will have more energy for every run, from the first lift to the last.