Best Summer Skiing Workouts: How to Stay in Shape for Snow

As the scorching, record-setting summer days continue to roll in, it's easy to push winter sports like skiing and snowboarding to the back of your mind. However, there’s a secret to mastering these exhilarating winter sports: staying in shape all year round.

By maintaining a disciplined summer fitness routine, you can enhance your skills, minimize the risk of injuries, and make the most of the upcoming winter season. In this piece, we’ll provide practical, objective, and effective tips to stay in shape for skiing and snowboarding during the summer—and to just feel good in general during the off-season.

Cardiovascular Conditioning

Critical For: All-Mountain Terrain, High-Altitude Conditions

To excel in skiing and snowboarding, a strong cardiovascular foundation is crucial. To keep this foundation throughout the summer, consider engaging in aerobic exercises such as running, cycling, or swimming regularly. Aim for at least 150 minutes of moderate-intensity cardio each week, and for best results, try for at least 20 minutes a day. These activities will help you maintain your stamina the physically demanding challenges of the slopes—especially the ones at higher altitudes.

Strength Training

Critical For: Groomers, Mogul Terrain, Slalom/GS Racing

Building muscular strength and stability is vital for skiing and snowboarding. Focus on exercises that target your legs, core, and upper body. Squats, lunges, deadlifts, and planks are excellent choices to enhance your overall strength. For best results, incorporate resistance training into your routine at least 2-3 times per week, gradually increasing the weight and intensity as your body adapts.

Balance and Flexibility

Critical For: High-Consequence Expert Terrain, Freestyle Terrain

Maintaining a good sense of balance and flexibility is essential for navigating the unpredictable terrain of snowy mountains. To keep these traits throughout the summer, consider mind-body exercises such as yoga or pilates. If these types of activities aren’t for you, exercises like single-leg stands and stability ball workouts can significantly improve your stability. If you can master these exercises by the time the winter season arrives, chances are you’ll be able to handle tricky, high-consequence lines and features with much more confidence!

Core Strengthening

Critical For: All-Mountain Terrain, Optimal Groomer and Mogul Technique

A strong core is the foundation of every movement in skiing and snowboarding. Consider exercises that target your abdominal muscles, lower back, and obliques. Planks, Russian twists, and bicycle crunches are effective ways to strengthen your core, providing better control and efficiency on the slopes.

Endurance Training

Critical For: Long, Ungroomed Mogul Terrain; Full 8am-4pm Ski/Ride Days

Skiing and snowboarding require muscular endurance to handle long runs and varying conditions. To improve your endurance, engage in circuit training or interval workouts. These high-intensity routines simulate the dynamic nature of skiing and snowboarding, allowing you to build the required stamina and recover quickly between runs. With lift ticket costs skyrocketing in recent years, you want to make sure to have the stamina to make it through the full day!

Stay Hydrated and Eat Right

Critical For: All-Mountain Terrain, High-Altitude Conditions

As you engage in your training routine, don’t forget to treat your stomach right! Incorporate a balanced diet rich in nutrients to support your summer training, making sure to consume adequate proteins for muscle recovery and carbohydrates for sustained energy. Don't forget to hydrate properly, as staying well-hydrated is essential for optimal performance and reducing the risk of altitude-related issues during your winter adventures.

Mental Conditioning

Critical For: Confidence in Technical Terrain and Variable Conditions

Preparing for winter sports isn't just about physical training—one could argue that mental conditioning is equally crucial.

When approaching each exercise, try to envision the ski or snowboard techniques that the workout is benefitting—and embrace it as an opportunity to grow your confidence in these areas. Trust in your skills and off-season training, allowing yourself to build confidence gradually. Keep a positive attitude, believe in yourself, and approach each exercise with determination. With the right mental preparation, you'll be back on the hardest slopes with resilience and enjoyment.

Final Thoughts

Skiing and snowboarding may be winter-season sports (at least chiefly), but mastering these activities requires year-round commitment and preparation. By staying in shape during the summer through cardiovascular conditioning, strength training, balance exercises, and core strengthening, you can ensure an exceptional winter season on the slopes. Additionally, practicing endurance training, maintaining proper nutrition, cross-training, and mental conditioning will enhance your skills and overall performance. So, make the most of the summer months to become a better skier or snowboarder and relish the thrills of winter to the fullest. Happy shredding!

Want to learn more about the ski/snowboard world during the summer months? Check out our pieces on why July is the best time to book your large group ski trip and the best Colorado ski resorts for summer activities! And if you just can’t wait until the winter to scratch your skiing/riding itch, check out our analysis on whether summer ski resorts are worth the visit.

If you want to look ahead to the winter and start locking down your vacation, check out our full 2023 North American ski resort rankings.