Getting fit for skiing when you’re over 50 is possible with the right training. Focus on strength, balance, and flexibility to reduce injury risk and improve performance. Start with low-impact exercises and build up gradually for a safe, effective transition to the slopes.
Embrace Skiing After 50
Skiing is one of those sports that many think they have to give up as they age. But that’s simply not true. Whether you’re returning to skiing after years or picking it up for the first time, being over 50 doesn’t mean you can’t enjoy the slopes. You just need to train smartly and prepare your body to prevent injury and maximise your time on the mountain.
In this guide, I’ll show you exactly how to get fit for skiing when you’re over 50. We’ll look at key exercises, flexibility work, strength training, and balance drills that will prepare your body for skiing’s physical demands. Plus, I’ll share some inspiring case studies of clients who’ve transformed their fitness in their 50s and beyond to ski confidently and safely.
Step 1: Focus on Strength and Stability
When you’re over 50, strength and stability become more important for skiing because they help protect your joints and prevent injury. Skiing requires a strong core, legs, and hips to handle the quick, dynamic movements on the slopes.
Here’s where to focus your training:
- Leg Strength: Strong quadriceps, hamstrings, and glutes are essential for skiing. Exercises like squats, lunges, and step-ups should form the foundation of your routine. If joint pain is a concern, try bodyweight exercises or low-impact options like cycling and swimming.
- Core Stability: A strong core provides balance and control, which is crucial for navigating unpredictable ski terrain. Incorporate planks, bridges, and rotational exercises like Russian twists to improve your core strength.
- Balance Work: Skiing is all about balance. As we age, our balance naturally declines, so it’s essential to work on it. Use single-leg exercises, like single-leg deadlifts or standing on one leg while doing light weight exercises to improve stability.
Client Story: Jim’s Ski Comeback at 62
Jim, one of my clients, had been an avid skier throughout his 30s and 40s but took a 15-year break from the sport. At 62, he felt uncertain about getting back on the slopes, especially after undergoing knee surgery a few years earlier. Through a tailored strength and balance programme focused on low-impact leg exercises and core stability work, Jim regained his confidence and strength. Six months later, he completed his first ski trip in over a decade and felt stronger than ever on the slopes.
Step 2: Build Flexibility and Mobility
Flexibility and mobility are often overlooked aspects of fitness, but they’re critical for skiing, especially when you’re older. Skiing requires a wide range of motion in your hips, knees, and ankles, and if you’re stiff, you’re more likely to get injured.
Here are some key areas to focus on:
- Hip Mobility: Tight hips can lead to compensations in your movement patterns, which can increase the risk of injury. Hip stretches and mobility exercises like deep lunges or seated hip openers will improve your range of motion.
- Hamstring Flexibility: Flexible hamstrings are crucial for maintaining a proper skiing stance and reducing strain on the lower back. Try forward bends, seated stretches, or yoga poses like Downward Dog to increase hamstring flexibility.
- Ankle Mobility: Good ankle flexibility allows you to control your skis more effectively. Ankle circles, calf stretches, and mobility drills will help loosen up your joints and improve your skiing technique.
Step 3: Cardiovascular Endurance for the Slopes
Skiing is an endurance sport that demands a combination of strength and cardiovascular fitness. When you’re over 50, improving your cardiovascular health will not only boost your performance on the slopes but also support overall heart health.
For optimal ski fitness, I recommend low-impact activities that protect your joints while still building endurance. Here are some options:
- Cycling: Both outdoor and indoor cycling are excellent for building leg endurance without putting stress on your knees. Spin classes can be particularly beneficial for intervals, simulating the bursts of effort required on the slopes.
- Swimming: Swimming is a fantastic full-body workout that builds endurance and strength without stressing your joints. Incorporate interval swimming or water aerobics into your training to increase your stamina.
- Hiking: Hiking uphill mimics the challenge of skiing and works your leg muscles while improving cardiovascular health. It’s also a great way to enjoy the outdoors while preparing for your ski trip.
Client Story: Nancy’s Ski Training at 57
Nancy, at 57, decided she wanted to take up skiing for the first time. After being relatively inactive for years, she started with swimming and hiking as her primary forms of cardiovascular training. These activities helped her lose weight, improve her endurance, and build confidence. Once she felt ready, we added specific ski training exercises, and within a year, Nancy was confidently skiing intermediate slopes.
Step 4: Ski-Specific Exercises and Functional Movements
Once you’ve built a foundation of strength, flexibility, and endurance, it’s time to add ski-specific exercises to your routine. Functional movements that mimic the actions you’ll perform on the slopes will give you the confidence and physical readiness you need.
Some of the most effective ski-specific exercises include:
- Box Jumps: Box jumps help simulate the explosive leg movements you’ll use during skiing. Start with a small box or step and gradually increase the height as you build strength.
- Side-to-Side Lunges: This movement mimics the lateral shifts you’ll use in skiing. It strengthens your inner and outer thighs while improving your ability to change direction quickly.
- Wall Sits: Wall sits target your quadriceps and help build endurance for holding the skiing position over long runs.
- Dynamic Balance Drills: Standing on a balance board or Bosu ball while performing squats or light resistance exercises will challenge your stability and coordination, mimicking the unpredictable terrain of the slopes.
Step 5: The Importance of Recovery and Injury Prevention
As we age, recovery becomes more important. Overtraining can lead to injury, especially when preparing for something as physically demanding as skiing. Incorporate rest days, and make sure to listen to your body if something doesn’t feel right.
Here’s how to prioritise recovery:
- Stretch Regularly: Stretch after every workout to maintain flexibility and reduce muscle stiffness.
- Incorporate Rest Days: Your muscles need time to recover and grow stronger, so make sure you’re not pushing yourself too hard.
- Massage and Foam Rolling: Foam rolling can help release tight muscles, improve circulation, and prevent injuries. You might also consider regular massages to help with muscle recovery.
- Sleep: Proper rest is essential for recovery. Aim for 7–9 hours of quality sleep each night to ensure your body has the time it needs to heal and strengthen.
Research Highlight:
A 2014 study published in Sports Medicine emphasised the importance of sleep and recovery for injury prevention in older adults, noting that adequate rest is essential for performance and long-term fitness goals (Bird, 2014).
Reference: Bird, S.P. (2014). “Sleep, Recovery, and Training: A Comprehensive Review.” Sports Medicine, 44(12), pp.1679-1693. https://doi.org/10.1007/s40279-014-0247-1
Mistake to Avoid: Not Starting Early Enough
One of the biggest mistakes older skiers make is waiting until the last minute to start training. Skiing demands a unique combination of strength, flexibility, and cardiovascular fitness that requires time to develop. If you’re over 50, start your training plan at least 8–12 weeks before your trip to allow your body the time it needs to build up safely.
Antonia’s Story: Transforming Fitness for the Slopes
At 55, Antonia decided she wanted to spend her retirement skiing with her husband, who had skied all his life. But Antonia hadn’t exercised in years and felt apprehensive about whether she could handle the physical demands of skiing.
We started with the basics — gentle strength and balance exercises. Antonia committed to training 3 days a week, slowly building up her fitness level. After just a few months, she had developed significant strength in her legs and core, improved her flexibility, and built her confidence.
Her first ski trip at 56 was a success, and Antonia continues to train regularly, now tackling more advanced slopes each season.
Ready to Take Control of Your Health, Nutrition and Ski Fitness?
If you’re over 50 and want to enjoy the thrill of skiing without the fear of injury or exhaustion, it’s time to start training. My tailored fitness programmes for older adults will help you build the strength, flexibility, and endurance you need for a successful ski season.
References
Bird, S.P. (2014). “Sleep, Recovery, and Training: A Comprehensive Review.” Sports Medicine, 44(12), pp.1679-1693. https://doi.org/10.1007/s40279-014-0247-1