Get Ski Fit: A 6-Week Pre-Ski Training and Nutrition Plan

The UK ski season is around the corner. Whether you are heading to the Alps over Christmas, joining the February half-term rush or booking a spring trip, the first day on the slopes can be a shock to the legs. Skiing and snowboarding ask your muscles to work in ways that most of us rarely train for, often for six hours a day at altitude.

The good news is that six weeks is enough time to make a noticeable difference. This plan covers what to train, how to structure your weeks, and how to eat and drink so you can enjoy the whole trip, not just the first morning.

Why skiing is so tiring

Understanding the demands of the sport makes training more effective:

• Your thighs work hard in a bent-knee position. The quadriceps hold a flexed position for long periods and constantly control your body as you absorb bumps and turns. Much of this is eccentric work, where muscles lengthen under load, which is a big reason for day-two soreness.
• Days are long. Even with lift breaks, you may be active for five or six hours.
• Balance and core control matter. Uneven snow, changing light and tired legs all challenge stability.
• Altitude and cold play a part. Air at resort level is drier, and many people drink less than usual when it is cold.

The 6-week plan at a glance

Aim for three sessions a week, about 40 minutes each, plus one or two sessions of cardio you enjoy, such as cycling, brisk hill walking or running. If you are new to exercise or returning after an injury, speak to a physiotherapist or your GP before you start.

Weeks 1–2: build the foundation

Focus on good technique and controlled tempo. Do 3 rounds of:

• Goblet squats or bodyweight squats: 12 reps, lowering for three seconds.
• Reverse lunges: 10 per leg.
• Glute bridges: 15 reps.
• Side plank: 20–30 seconds per side.
• Single-leg balance: 30 seconds per leg, eyes open, then try eyes closed.

Weeks 3–4: add strength and endurance

Increase the load and introduce held positions that mimic skiing. Do 3–4 rounds of:

• Squats with dumbbells or a barbell: 8–10 reps.
• Bulgarian split squats: 8 per leg.
• Romanian deadlifts: 10 reps, to strengthen the hamstrings and support the knees.
• Wall sit: 45–60 seconds.
• Pallof press with a resistance band: 10 per side, for anti-rotation core control.

Weeks 5–6: make it ski-specific

Now add speed, lateral movement and longer efforts. Do 3–4 rounds of:

• Lateral lunges: 8 per side.
• Skater jumps: 10 per side, landing softly on a bent knee.
• Squat jumps: 8 reps, focusing on a quiet, controlled landing.
• Wall sit: 60–90 seconds.
• Plank with shoulder taps: 20 taps.

Add one interval session a week, such as 6–8 × 1 minute hard on a bike with 1 minute easy, to prepare for the stop-start nature of a ski day. In the final week before travelling, reduce the volume by about a third so you arrive fresh rather than sore.

Lifters who want extra support for heavy squats can read our guide to lifting straps, wrist wraps and knee sleeves.

Nutrition while you train

Strength training works best when you eat enough protein to support it. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Most active adults do well spreading protein across three or four meals, with a palm-sized portion of meat, fish, eggs, dairy, tofu or legumes at each. Our guide to how much protein you need per day gives targets by goal.

If you struggle to hit your protein target from food alone, a shake after training is a simple fix. We like Wheystrong Protein, a whey concentrate with the DigeZyme® enzyme complex that mixes well and also works in porridge or pancakes.

Eating and drinking on the slopes

Start with a proper breakfast

Resort breakfasts are an opportunity, not a formality. Combine carbohydrate for energy with protein to keep you full: porridge with yoghurt and fruit, eggs on toast, or a bowl of granola with milk.

Snack little and often

Cold weather and the gaps between lifts make it easy to go hours without eating. Keep a couple of easy snacks in a zipped pocket: a banana, a handful of nuts and dried fruit, or a protein bar. Note that some bars harden in the cold, so keep them in an inside pocket.

Do not forget to drink

You still lose fluid through sweat and breathing in cold, dry mountain air, but thirst can be less noticeable. Carry a small bottle or soft flask, drink at every lift break and check the colour of your urine: pale straw is a sensible guide.

After a long day, especially if you have been sweating under layers, a drink with electrolytes can be useful. Our Magnesium & Potassium sticks dissolve in water and are easy to pack. Magnesium contributes to electrolyte balance, to normal muscle function and to a reduction of tiredness and fatigue. Potassium contributes to normal muscle function. For more ideas, see our guide to electrolytes and hydration in winter.

Be sensible with après-ski

Alcohol, altitude and tired legs are not a great combination. Alternate alcoholic drinks with water, eat a proper evening meal and give yourself a decent night's sleep before the next morning on the slopes.

Recovery during your trip

• Warm up before the first run with leg swings, squats and gentle turns on an easy slope.
• Stretch or use a foam roller in the evening, focusing on thighs, calves and hips.
• Plan an easier half-day mid-week if your legs feel heavy. Most injuries happen late in the day when people are tired.
• Prioritise sleep. Altitude can disturb sleep for the first nights, so keep evenings calm.

Products mentioned in this article

FAQs

Is six weeks enough to get ski fit?

Yes, six weeks of consistent training can noticeably improve leg strength, endurance and balance. If you only have two or three weeks, focus on squats, lunges and wall sits.

What are the best exercises for skiing?

Squats, lunges, split squats, wall sits, lateral lunges and skater jumps build the leg strength and control skiing needs. Add core and balance work for stability.

Do snowboarders need a different plan?

The same foundations apply. Snowboarders benefit from extra hip, glute and core work, and from practising getting up from the floor without using their hands.

How much water should I drink when skiing?

There is no single figure, as it depends on your size, effort and conditions. Drink regularly at breaks, before you feel very thirsty, and use urine colour as a practical guide.

Should I train while I am on holiday?

Skiing is the training. A short mobility routine in the evening is usually enough. Save the gym for when you get home.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.