Skiing Over 50: Stay Fit and Fast

I’ve been skiing for over 40 years, and I’ve seen firsthand how aging affects performance on the slopes. But here’s the good news—you don’t have to give up challenging runs, moguls, or powder days just because you’re getting older. With the right training and recovery strategies, you can maintain (or even improve) your skiing ability well into your later years.

I don’t fit the typical image of someone in their 60s. I train over 250 hours a year, run and hike more than 1,500 kilometers, and gain over 34,000 meters in elevation. During ski season, I spend around 60 days on the slopes. I’m not sharing this to brag. 
I’m sharing it because staying active has helped me slow down the effects of aging on my skiing. But even with a solid training routine, I’ve had to adapt my approach over the years

By my 50s, I started noticing that skiing in tough conditions—moguls, chopped-up snow, and tree runs—was getting harder. These terrains require fast reflexes, explosive leg strength, and balance—things that naturally decline with age.
Here is why:

• Muscle Loss (Sarcopenia): We begin losing muscle mass as early as our 30s, and fast-twitch (Type II) muscle fibers—the ones responsible for power and quick reactions—decline first (Lexell et al., 1988).
• Slower Reaction Time: As we get older, the connection between our brains and muscles slows down, making quick movements and adjustments more difficult (Liu-Ambrose et al., 2010).
• Reduced Joint Mobility: Years of activity (and past injuries) can lead to stiffness in the hips, knees, and ankles, making it harder to absorb impact and react swiftly.

The short answer? Yes! While you can’t completely reverse age-related muscle decline, you can slow it down—and even regain strength and power. Studies show that targeted strength training and neuromuscular exercises can help restore lost function and keep performance levels high.
I’ve spent years testing different training methods, and these strategies have helped me continue skiing at a high level beyond 50.

If you want to keep skiing strong as you age, your workouts should focus on five key areas:

Skiing requires solid endurance, especially for long days on the mountain. Here’s how to boost your stamina:

✅  Uphill running or hiking – Strengthens leg muscles and improves endurance.
✅  VO2 max training – 4 minutes of high-intensity effort (running or cycling), followed by 4 minutes of active recovery, repeated four times (Helgerud et al., 2007).

Fast-twitch muscles are critical for explosive turns and quick reactions. Maintain them with:

✅  Plyometrics: Box jumps, squat jumps, lateral ski jumps.
✅  Olympic-style lifts: Power cleans, kettlebell swings, and weighted jumps.
✅  Sprint intervals: 20-30 second all-out sprints, followed by rest, repeated 5-8 times.

As we age, reaction time slows, but targeted drills can keep you sharp:

✅ Agility drills: Ladder drills, lateral jumps, and cone drills.
✅ Reaction training: Catching a dropping ball, partner reaction drills, or light-based reaction tests.

Skiing requires lasting strength to maintain control on long runs. These exercises help:

✅  Half-squats in a ski stance – Strengthens key ski muscles.
✅  Wall sits – Builds endurance in the quads.
✅  Weighted step-ups – Mimic skiing motions and improve single-leg strength.
✅  Core training: Planks, rotational exercises, and crunches.

Balance and flexibility are key for stability on the slopes:

✅  Balance drills: Single-leg squats, standing on unstable surfaces.
✅  Dynamic stretching: Leg swings, hip openers, and spinal rotations.

Your progress depends on consistency, recovery, and nutrition. But if you stay committed, you can expect:

⏳ In 4-6 weeks: Noticeable improvements in balance and reaction time.
💪 In 8-12 weeks: Increased strength, endurance, and overall skiing performance.

Important: This training plan assumes a moderate to high level of fitness. If you’re just getting back into exercise or need a more basic starting point, check out my post on building a foundational training routine. It’s a great way to prepare your body before jumping into more advanced ski-specific work.

Also Important: Recovery takes longer as we age, so prioritizing sleep, rest, and proper nutrition is just as important as training.

Aging will naturally change the way you ski, but with the right training approach, you can stay strong on the slopes for many years to come. A well-rounded routine that includes strength, power, agility, balance, and endurance training will help you ski at your best season after season.

If you’re looking for a structured training program tailored to help you ski stronger as you age, reach out—I’d be happy to help!