How to Get in Shape for Skiing: 4-Week Workout Plan for Beginners

Showing up to the mountain out of shape means tired legs by noon and increased injury risk. This 4-week plan will prepare your body for full days on the slopes.

Why Ski-Specific Training Matters

Skiing demands:

Leg strength - Quads burn constantly
Core stability - Balance and control
Cardio endurance - Altitude and all-day activity
Flexibility - Prevent injuries

The 4-Week Program Overview

Week	Focus	Intensity
1	Foundation	Moderate
2	Build Strength	Moderate-High
3	Power & Endurance	High
4	Peak Performance	High, then taper

Commitment: 4-5 days per week, 30-45 minutes per session

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Week 1: Foundation

Day 1: Legs & Core

Exercise	Sets x Reps
Bodyweight Squats	3 x 15
Walking Lunges	3 x 10 each leg
Wall Sit	3 x 30 seconds
Plank	3 x 30 seconds
Glute Bridges	3 x 12

Day 2: Cardio

30 minutes moderate cardio (bike, elliptical, jog)
Focus on sustained effort

Day 3: Balance & Stability

Exercise	Sets x Reps
Single-Leg Balance	3 x 30 sec each
Step-Ups (bench/stair)	3 x 10 each leg
Side Plank	3 x 20 sec each side
Calf Raises	3 x 15

Day 4: Active Recovery

20-30 min walk or light yoga
Stretch major muscle groups

Day 5: Full Body

Exercise	Sets x Reps
Jump Squats	3 x 10
Push-ups	3 x 10
Mountain Climbers	3 x 20
Deadbugs	3 x 10 each side
Lateral Lunges	3 x 8 each leg

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Week 2: Build Strength

Day 1: Quad Focus

Exercise	Sets x Reps
Goblet Squats (add weight)	4 x 12
Bulgarian Split Squats	3 x 8 each leg
Wall Sit	3 x 45 seconds
Leg Press or Squat Jumps	3 x 12

Day 2: Cardio Intervals

5 min warmup
8 rounds: 30 sec hard, 60 sec easy
5 min cooldown

Day 3: Core & Stability

Exercise	Sets x Reps
Plank Hold	3 x 45 seconds
Russian Twists	3 x 20
Single-Leg Deadlift	3 x 8 each
Bosu Ball Squats (or unstable surface)	3 x 10
Side Plank with Hip Dip	3 x 10 each

Day 4: Active Recovery

Foam rolling
Hip flexor stretches
Light yoga

Day 5: Power

Exercise	Sets x Reps
Box Jumps (or step-ups)	4 x 8
Lateral Bounds	3 x 8 each side
Weighted Lunges	3 x 10 each leg
Plank to Push-up	3 x 10

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Week 3: Power & Endurance

Day 1: Ski Simulation

Exercise	Sets x Reps
Squat Holds (isometric)	4 x 45 sec
Lateral Jumps	4 x 12
Single-Leg Box Jumps	3 x 6 each
Weighted Wall Sit	3 x 30 sec

Day 2: Extended Cardio

45 minutes moderate-high intensity
Incline treadmill or stair climber ideal
Simulates mountain climbing

Day 3: Full Lower Body

Exercise	Sets x Reps
Barbell/Heavy Squats	4 x 10
Romanian Deadlifts	3 x 12
Walking Lunges (weighted)	3 x 12 each
Calf Raises (weighted)	3 x 15

Day 4: Core & Flexibility

Exercise	Duration
Yoga flow	30 minutes
Focus areas: hips, hamstrings, back

Day 5: HIIT

Tabata-style workout
8 exercises, 20 sec on, 10 sec rest
4 rounds total
Include: squat jumps, mountain climbers, burpees, lateral shuffles

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Week 4: Peak & Taper

Days 1-3: Maintain intensity

Continue Week 3 workouts at same level

Days 4-5: Taper

Reduce volume by 50%
Keep intensity moderate
Extra stretching
Foam rolling
Rest before your trip

Important: Stop heavy training 2-3 days before skiing. You want fresh legs on day 1.

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Key Exercises Explained

The Wall Sit

This is your secret weapon. Nothing simulates the quad burn of skiing like a wall sit.

How: Back flat against wall, thighs parallel to floor, hold. Goal: Work up to 2 minutes continuously.

Lateral Movements

Skiing involves constant side-to-side motion. Train this plane!

Lateral lunges
Lateral bounds
Side shuffles

Single-Leg Work

Most skiing is actually on one leg at a time. Train accordingly:

Single-leg squats
Single-leg deadlifts
Bulgarian split squats

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The Flexibility Component

Don't skip stretching! Focus on:

Muscle Group	Why
Hip flexors	Prevents back pain in ski position
Hamstrings	Reduces injury risk
IT band	Knee health
Calves	Ski boot comfort
Lower back	Extension in moguls

Stretch: 10 minutes daily, or yoga 2x per week

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Altitude Prep

If skiing at elevation (8,000+ feet), also work on:

Extended cardio sessions
Arrive a day early to acclimate
Stay hydrated
Avoid alcohol first 24 hours

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Quick Home Workout (No Equipment)

No gym? Do this 3x per week:

Exercise	Reps
Squat Jumps	15
Walking Lunges	20 total
Wall Sit	45 seconds
Mountain Climbers	20
Plank	45 seconds
Lateral Lunges	10 each
Glute Bridges	15
Single-Leg Balance	30 sec each

Repeat 3 rounds with 1 minute rest between.

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Summary

4 weeks of consistent training = full days on the mountain without burning out by lunch.

Key takeaways:

Focus on quads, core, and cardio
Train lateral movements
Don't skip single-leg exercises
Stretch daily
Taper before your trip

Now get ready to crush those runs! Check out the best beginner resorts to put your training to the test.