Preparing for Ski Season After 50: A Guide from the Slopes

The winter season is almost at our doors and I have already started to sense this itching feeling. The day count has started for that moment when I will again hit the slopes.

It also means it’s time to start preparing my body and mind for skiing adventures.

If you’re like me, skiing is more than just a sport—it’s a way of reconnecting with nature, challenging yourself, and staying vibrant as the years go by. 

But let’s face it: skiing after 50 requires more preparation than it did in our 30s. The good news? It’s absolutely possible to enjoy long days on the slopes—without the aches and pains—as long as we respect our bodies and train smartly.

I’ve been skiing for decades, and I’ve learned that skiing fitness is a year-round commitment. From building strength to maintaining balance, there are specific things we need to work on that are different from our younger days. Whether it’s been a few seasons since you’ve hit the slopes or you’re just as passionate about skiing as I am, these preparation tips are designed to help you get the most out of the ski season while minimizing your risk of injury.

Here’s how you can get your body slope-ready, even if you’re starting from scratch or haven’t skied in a while.

1. Strength: Building the Foundation

As we age, muscle mass naturally declines—especially in the legs. But skiing demands strong legs and core muscles to help you carve smoothly and absorb the bumps along the way. I’ve seen many older skiers suffer injuries that could have been avoided simply by focusing more on strength training before the season begins.

Key Focus: The Legs and Core

Strength is the foundation of every movement you make while skiing. Whether you’re bombing down a black diamond or cruising on the greens, it’s your legs and core that hold you steady. So let’s make them strong.

My Go-To Exercises:

Squats:

These are the bread and butter of ski prep. But don’t just think about squats as something you need to do—think of them as a way to mimic the movements of skiing. When you squat, focus on pushing through your heels and engaging your core. It’s about control and precision, not just going through the motions.

Pro Tip: To make this more ski-specific, try jump squats, but only when you’ve developed enough strength in your legs with less strenuous exercises.

Reps: 3 sets of 10-15 reps.

Lunges:

A forward-standing lunge is another exercise that effectively simulates skiing movements and engages multiple muscle groups. This exercise targets the hamstrings, gluteal muscles, quadriceps, and calf muscles while also requiring a robust core and excellent balance for proper execution. 

When I first started using lunges as part of my ski training, I noticed my turns became smoother, and I was less fatigued after a long day on the mountain.

How to Do It: Step forward with one leg and lower your hips until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position. Alternate legs.

Pro Tip: After mastering standing lunges, try alternating jumping lunges. This plyometric exercise will not only continue to develop leg strength but also build explosive power in your legs—essential for sharp turns on steeper slopes.

Reps: 3 sets of 8- 10 reps per leg.

Wall Sits:

The aptly named wall sits require only a vertical surface for execution. This exercise mimics the most challenging phase of a bodyweight squat, held in a static position. As an isometric activity, wall sits foster healthy muscle tension and bolster joint stability. While primarily targeting the calves, quadriceps, and hamstrings, this exercise also enhances overall steadiness, a crucial factor for skiing performance. Furthermore, wall sits engage the core musculature, an indispensable component of ski preparation. The stability gained from this exercise proves particularly valuable when descending slopes on skis, allowing for improved control and balance during the activity.

How to Do It: Stand with your back against a wall and slide down into a seated position, thighs parallel to the ground. Hold this position for 30-60 seconds, keeping your back flat against the wall.

Pro Tip: Extend your hold time as you gain strength, but beginners should start with shorter durations.

Reps: 3 sets of 30-60 seconds.

Why strength matters.

Strength is important in any age, but even more so as we age. 

Every skier over 50 needs to focus on building strength to protect their joints and avoid injury. Strength training doesn’t just make you ski better—it helps you recover faster and keeps you skiing longer into the day.

2. Balance: Your Secret Weapon on the Slopes

I’ve always said, balance is everything when you’re skiing. It doesn’t matter how strong you are if you can’t keep your balance on uneven, slippery snow. And let’s be honest—balance is one of the first things that starts to decline as we get older.

But here’s the thing: you can train balance, just like you train strength. I’ve worked with skiers who thought their balance was a lost cause, only to see them regain confidence and control after a few months of targeted training.

Key Focus: Stability in Motion

When you’re skiing, your balance is constantly being challenged—whether it’s by moguls, ice patches, or just the dynamic nature of the sport. We need exercises that improve not only static balance but balance in motion.

Exercises I Rely On:

Single-Leg Stands: 

This is one of the simplest but most effective balance exercises, especially for older skiers. I like to do it while brushing my teeth—standing on one leg for 30 seconds to a minute, then switching legs. It’s amazing how much improvement you can see over time.

How to Do It: Stand on one leg with the knee slightly bent, holding for 30-60 seconds before switching legs.

Pro Tip: To make it more difficult, close your eyes or stand on an uneven surface like a pillow to increase the challenge. This mimics the instability you’ll face on the slopes.

Reps: 3 sets of 30-60 seconds per leg or any time during the day when you have short pause.

Pro Tip: To make it more difficult, close your eyes or stand on an uneven surface like a pillow to increase the challenge. This mimics the instability you’ll face on the slopes.

Side Planks with Leg Raises: 

This is my secret weapon for building core strength while also improving stability. The stronger your core, the better you’ll be at maintaining balance during quick, sharp turns.

How to Do It: Lie on your side with your forearm supporting your body. Lift your hips into a side plank, then raise your top leg slowly. Lower the leg and repeat.

Reps: Hold the side plank for 20-40 seconds on each side, performing 3 sets of leg raises.

Single Leg Deadlifts:

This exercise helps stabilize your body while also working your core, hamstrings, and glutes. It will additionally enhance ankle stability and enhance your balance. Achieving everything at once! 

How to Do It: Stand on one leg, hinge forward at the hips, extending your opposite leg behind you as you lower your torso toward the floor. Return to standing by driving through the heel of the standing leg.

Pro Tip: Begin with your own weight, then progress by using a dumbbell in each hand or holding a kettlebell with both hands. Gradually increase weight as you become stronger and more confident.

Reps: 3 sets of 10 reps per leg.

Why This Matters:  

Regaining or improving balance is a game-changer for skiing after 50. Not only will you feel more in control on the slopes, but you’ll also reduce your risk of falls—a key concern for older skiers.

Flexibility: Recover Faster, Ski Longer

As much as I love skiing, I know that stiffness after a day on the slopes is real, especially after 50 and particularly on the third of fourth day of skiing. Flexibility is often the most overlooked aspect of fitness for skiers, but it’s essential for both performance and recovery.

When I started taking flexibility more seriously, I noticed fewer aches and pains, better movement on the slopes, and quicker recovery after long ski days.

My Go-To Stretches:

Hip Flexor Stretch: 

Your hips take a beating when you ski, and keeping them loose will help you maintain good posture on the slopes. Tight hip flexors also contribute to lower back pain, so stretching them daily will help you feel better overall.

How to Do It: Kneel on one knee with the other foot forward. Gently push your hips forward, keeping your back straight, and hold the stretch.

Hold: 20-30 seconds per side.

Pro Tip: Make it dynamic—hold the stretch for 10 seconds, release, and repeat several times.

Supine Spinal Twists: 

These are fantastic for keeping your spine mobile and avoiding stiffness after a day of skiing. I do these every morning during ski season.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Extend your arms out to the sides in a “T” position, with palms facing down.
3. Gently lower your knees to one side of your body, keeping your shoulders flat on the ground.
4. Hold the stretch for 20-30 seconds, feeling a stretch through your spine and hips.
5. Bring your knees back to center and repeat on the opposite side.

Pro Tip: To deepen the stretch, try gently pressing your knees closer to the ground with your hand and turn your head in the opposite direction of your knees to increase the stretch through your spine and neck.

Why This Matters:  

Flexibility keeps your muscles and joints moving smoothly, preventing injury and speeding up recovery. It’s a must for skiing into your 50s and beyond.

4. Endurance: Stay Strong, All Day Long

We all love the thrill of that first run, but what about after lunch when your legs are burning, and your heart is racing? As we get older, endurance becomes critical—because it’s not just about surviving one run, it’s about making it through the entire day without feeling wiped out.

How I Build Endurance:

Hiking: 

Hiking uphill is one of my favorite ways to build skiing endurance, especially if you can do it in the offseason. It mimics the cardiovascular demands of skiing, and it strengthens your legs at the same time.

 Pro Tip: If you’re short on time, consider doing quick, high-intensity intervals during your hikes to build both strength and stamina.

Cycling: Low-impact but high-reward, cycling helps build cardiovascular endurance without the wear and tear on your joints. Cycling outdoors is preferable, but a stationary bike can serve as an alternative if going outside is not possible. 

Why This Matters  

Skiing takes endurance—not just physical but mental endurance too. The fitter you are, the more you’ll enjoy the whole day on the slopes, not just the first couple of runs.

Get Ready to Ski Stronger and Smarter

Skiing after 50 isn’t just about staying fit—it’s about training smarter, respecting your body, and knowing what you need to focus on. Strength, balance, flexibility, endurance and proper recovery are the keys to making every ski season better than the last.

If you follow these tips and start training now, you’ll find that not only do you ski better, but you also recover faster and feel more confident on the mountain. The slopes are calling—will you be ready?

Want a detailed training plan to get you slope-ready? Drop me a note and we will discuss possible training ing options.