What You Need To Know Before You Ski
If you’re getting excited to hit the slopes this season, you're far from alone.
Skiing is one of the most popular winter sports in Australia, and many people anticipate the ski season months in advance.
But whether you’re carving blue runs or tackling black diamonds, your body needs you to be more than just excited - it needs you to be prepared.
Physical preparedness is a critical component in being able to enjoy our favourite hobbies no matter our age. And the secret to preparing our bodies, including when it comes to skiing, is strength.
Strength training plays a vital role in preparing our bodies so we can maximise our performance, enjoyment, and injury prevention.
Why Strength Training Matters for Skiers Over 40
Skiing is a full-body sport that demands power, balance, endurance, and joint stability. As we age, we naturally lose muscle mass and strength (a process called sarcopenia, which we have written about in more detail here) which can leave us more vulnerable to injuries, especially in high-impact sports like skiing. Strength training helps counteract this decline, keeping your muscles resilient and your joints protected.
When you strengthen key muscle groups - like the quadriceps, hamstrings, glutes, core, and even the upper body - you build a foundation that helps you ski longer, recover faster, and move with more control on the mountain.
The Performance Payoff
Think of strength training as your behind-the-scenes preparation for a better ski season. Here’s how it pays off:
Improved Balance and Stability: Strong legs and core muscles help you stay centred and adapt quickly to changing terrain. That means fewer stumbles and more confident turns.
Enhanced Endurance: Strength training doesn’t just build power - it boosts muscular endurance. Stronger muscles fatigue less quickly, helping you ski longer without burning out by lunchtime.
More Control and Agility: With greater muscular control, you’ll be able to handle quick changes in direction, deep powder, and tricky descents with more finesse.
Reduced Risk of Falls and Injury: Stronger muscles stabilise your joints - especially knees and hips - which are common trouble spots for skiers over 40. By reinforcing these areas, you significantly lower your risk of strains, tears, and other injuries.
Where to Start
You don’t need to be a gym rat or lift heavy weights to get ski-strong. A well-rounded program done two to three times a week can yield great results. Here are a few key areas to focus on:
Lower Body: Squats, lunges, step-ups, and deadlifts are gold-standard exercises to build strength and stability in the legs and hips.
Core: Incorporate planks, Russian twists, and bird-dogs to strengthen your abdominal and back muscles - essential for balance and posture on the slopes.
Balance & Mobility: Add exercises like single-leg stands and dynamic stretching to improve coordination and prevent stiffness.
Plyometrics: If you’re feeling strong, plyometric exercises like jump squats or lateral hops can help mimic the explosive power needed for skiing.
Final Thoughts
Preparing your body for the ski season with targeted strength training isn’t just about better performance - it’s about protecting the investment you’ve made in your health and longevity. By strengthening your muscles now, you’re setting yourself up for a season full of energy, confidence, and fewer aches and pains.
So, whether you’re planning a weekend getaway or a full-blown ski holiday, give your body the support it deserves. Your future self, gliding effortlessly down that mountain, will thank you.
