Ski season is coming. You can practically smell the cold air, hear the lift hum, and feel that burning in your thighs just thinking about your first run. But here’s the truth/ if you roll into your ski trip cold, stiff, and cardio-lazy — the mountain will humble you.
Before you zip up those boots and snap into your bindings, let’s talk about what your body really needs to handle everything that comes with a week (or weekend) in the snow — from gasping at 9,000 feet to wrestling those ski buckles while bent over like a contortionist.
I wear the womens Rossignol Comfort 60 ski boot! Getting my own ski boots was a total game changer for me. They are molded to my foot and have a cozy fur lining. The tight buckles prevent my shins from banging blow the rental boots out of the water!
1. Hills Don’t Lie
If you want legs that last longer than one run, start using the hills. Ladies and gents, start taking the stairs and jogging the stairs. Go to a middle or high school stadium and get after it. Visualize yourself on an actual ski run and how it feels to pole and or step side ways up hill. It’s brutal sometimes but if you are in peak condition it makes for a healthier more prepared ski trip.
Use uphill walks and jogs to increase your heart health and lung capacity. Uphill sprints build leg power, stamina, and mental grit — the exact trio you’ll need when you’re halfway down a ski run wondering why you booked the trip in the first place. Bonus: the heart rate spike mimics that high-altitude challenge, so when you finally hit the slopes, your lungs won’t feel like they’re on fire (as much).
2. Go Sideways
The mountain doesn’t move in straight lines — neither should you. Lateral (side-to-side) movements prep your hips, knees, and ankles for all those carving turns, quick stops, and near falls you’ll pretend were “totally intentional.” Think skater hops, side shuffles, and lateral bounds. These are your secret weapons for agility and joint strength.
And incase you are like me and accidentally over estimate a mogul run or take a wrong turn and have to side step your way back up the mountain…this is why I condition.
Last Fall, we invested in the Aeroski Simulator Ski Machine and it’s been great for cardio and those side to side motions for my hips, ankles, calves and quads! It’s for beginner, intermediate and advanced skiers.
3. Buckle Up (Literally)
Ever tried buckling ski boots at 8,000 feet? It’s a full-body workout — hamstrings screaming, back creaking, lungs begging for mercy. Add in a few squats and hinge movements now, and your future self will thank you when you’re bent over mid-slope adjusting a binding and not gasping for air.
Dont’ forget your calves. Performing weighted calf raises 3 ways helps strengthen the muscle. Try 30-50 reps feet straights, 30-50 reps toes pointed in and 30-50 reps heels toes pointed out (heels together).
4. Stretch or Be Stiff
Flexibility isn’t optional — it’s survival. Skiing and snowboarding demand constant bend, twist, and rotation. Tight hips and hamstrings? Recipe for disaster (and sore après-ski mornings). Prioritize mobility work and deep stretches for your hips, ankles, and spine. Foam roll like your lift ticket depends on it — because honestly, it kind of does.
5. Hot Tub Meets Cold Plunge — Recovery Royalty
The work doesn’t stop when you unclip your boots. Recovery is where the magic happens. A soak in the hot tub loosens up tight muscles, improves circulation, and gives you a well-earned moment to brag about that one “epic” run. But don’t skip the cold plunge — that icy shock helps flush inflammation, reduce soreness, and get you ready to do it all over again tomorrow.
The alternating hot-cold combo is a pre-ski and après-ski secret weapon — your muscles will recover faster, your joints will thank you, and your friends will wonder how you’re still standing on day three.
6. Core and Move With Intention
Skiing and snowboarding it all about core strength. If you don’t have a strong core you are going to struggle. Sit ups, planks and torso twists can help build strong abs for center a gravity.
Mobility equals longevity. Add in dynamic warm-ups — think leg swings and deep lunges with torso rotation — to keep your joints fluid and ready. The goal is control and range, not chaos. Because the more mobile you are, the less likely you’ll end up taking an unplanned snow nap halfway down the run.
The Bottom Line
Don’t let the mountain own you. Prep your body now with hills, sprints, side-to-side movement, and mobility. Then balance it all out with stretching, hot tubs, and cold plunges. Because ski trips are supposed to be about adventure and après — not Advil and ice packs.
May your ski boots be as tight as your butt & form!!
Love
Angi
