In short:
- Training maximal strength improves a skier’s work economy without a noticeable increase in body weight.
- Strength training needs to be periodized according to the season: preparation, transition and competition phases.
- The best exercises for skiers are half squats, deadlifts, lat pulldowns and diagonal movements.
- During the preparation period, 2–3 strength workouts per week are optimal; during the competition period, 1–2 sessions are enough.
Strength training for skiers is, according to the evidence, one of the most effective methods for improving performance in both cross-country and alpine disciplines. A strong muscular system helps build a better technical foundation, reduces the accumulation of fatigue over the last kilometers of a long course and lowers injury risk. In this guide, we look at how to plan strength training on a scientific basis and which exercises to focus on.
How does strength training affect a skier’s performance?
Skiing is a complex multi-joint sport that demands both high aerobic power and neuromuscular efficiency. Strength exercises don’t just add muscle mass; above all, they improve work economy (work economy) – the ability to do the same work with lower oxygen consumption.
In a classic study by Hoff et al. (Hoff, 1999), an 8-week maximal strength program (5 × 5 half squats) improved the work economy of trained female skiers by 26% with no significant change in body weight or maximal oxygen uptake (VO₂max). This means that at the same VO₂max, stronger skiers are able to move faster.
The neuromuscular mechanisms include better motor neuron recruitment, a higher rate of force development (rate of force development) and improved muscle group synchronization. Strength training for skiers therefore works on two levels: mechanical (the muscles produce more force) and neural (the same muscle mass works more efficiently).
It is worth starting strength training at an early age – as explained in the articles Strength training and children and Strength training and children, it helps build a strong muscular base and motor skills during the developmental years, which supports later athletic results.
How to plan strength training for the different phases of the season?
Periodization is the cornerstone of a competitive athlete’s strength training. The ACSM recommends linear or undulating periodization for endurance athletes, where volume and intensity alternate systematically (ACSM, 2009).
Preparation period (summer–autumn)
- Goal: developing a muscular base and maximal strength
- Frequency: 3 times per week
- Intensity: 3–5 sets × 3–6 repetitions, 80–90% 1RM
- Emphasis on compound base exercises (squats, lifts, rows)
Transition phase (autumn–early winter)
- Goal: converting maximal strength into speed-strength
- Frequency: 2 times per week
- Plyometric elements are added: box jumps, single-leg push-offs
Competition period (winter)
- Goal: maintaining the strength level already achieved with minimal additional fatigue
- Frequency: 1–2 times per week
- Volume is cut in half, intensity stays high
A systematic review by Rønnestad and Mujika (Rønnestad & Mujika, 2014) found that stopping strength training completely during the competition period leads to a decline in maximal strength and work economy within 3–4 weeks, even in experienced endurance athletes. A winter break from strength training is therefore not advisable.
The same periodization principles apply to all age groups – for older adults too, a structured approach helps maintain performance and preserve muscle mass, as discussed in the article Strength training and aging.
Which exercises suit skiers best?
A skier’s strength exercises have to match the biomechanics of the sport: the crouched position, diagonal movements, single-leg stability and explosiveness. The selection below covers the main muscle groups and movement patterns.
Lower body
- Half squat (back squat) – the key exercise, which builds strength in the quadriceps, glutes and calf muscles; 80–90% 1RM suits the maximal strength phase
- Single-leg squat (Bulgarian split squat) – improves lateral balance and reduces asymmetry between the legs
- Deadlift – comprehensive strengthening of the posterior chain (hamstrings, glutes, back muscles)
- Single-leg jumps and box jumps – develop speed-strength, important for the stride push-off in classic style
Upper body and trunk
- Lat pulldowns / rows – mimic the poling motion
- Incline presses – shoulder and chest muscles, which provide a powerful pole strike
- Diagonal resistance movements (with resistance bands) – mimic the cross-body movement of cross-country skiing and strengthen the trunk rotators
Women and strength training: part 1 explains that female athletes gain the same functional benefits from strength training as men – despite differences in hormone profile, neuromuscular adaptation is similar in both sexes.
How much strength training does a skier need per week?
The Estonian Health Board’s physical activity guidelines recommend that adults do muscle-strengthening exercises at least two times per week. For competitive skiers, the recommendations are more nuanced:
| Period | Frequency | Sets × reps | Intensity |
|---|---|---|---|
| Preparation | 3× per week | 3–5 × 3–6 | 80–90% 1RM |
| Transition | 2× per week | 3–4 × 3–5 + plyo | 75–85% 1RM |
| Competition | 1–2× per week | 2–3 × 2–4 | 80–85% 1RM |
Total training volume (km of skiing + strength training) has to be balanced – too large a share of strength training in the preparation period can hinder the development of the aerobic base. A practical rule: strength training should not make up more than 20–25% of total training time during the preparation period (Rønnestad & Mujika, 2014).
Losnegard et al. (Losnegard, 2011) showed in a 12-week study that a group of elite skiers who added heavy strength training significantly improved their maximal performance measures, while the group that focused purely on endurance training stagnated – confirming that strength training for skiers is an important component of the performance edge.
References
- Hoff J, Helgerud J, Wisløff U. (1999). Maximal strength training improves work economy in trained female cross-country skiers. Medicine & Science in Sports & Exercise. 31(6):870–877. PMID: 10487373
- Rønnestad BR, Mujika I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports. 24(4):603–612. PMID: 23914932
- American College of Sports Medicine (ACSM). (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 41(3):687–708. PMID: 19204579
- Losnegard T, Mikkelsplass K, Rønnestad BR, et al. (2011). The effect of heavy strength training on muscle mass and physical performance in elite cross country skiers. Scandinavian Journal of Medicine & Science in Sports. 21(3):422–432. PMID: 20136742
Frequently asked questions
Does strength training slow a skier down by adding too much muscle mass?
No, not if you train at the right intensity. Maximal strength training (high load, low rep count) improves neuromuscular efficiency without noticeable muscle mass gain – this has been confirmed in several studies of skiers.
When in the season should a skier start strength training?
Ideally in May–June, right after the competition season ends. Summer is the best time to build a muscle base, before volume increases from autumn onwards and the focus shifts to strength-speed.
Do recreational skiers need strength training too?
Yes. Even for recreational skiers, strength training improves technique, reduces joint load and keeps injury risk low. Two 30–45-minute strength training sessions a week are enough.
Do strength training and endurance training go together?
Yes, but you have to take recovery into account when combining them. It is best to do heavy strength workouts and intense endurance workouts on separate days to avoid the interference effect.
Which muscles matter most for a skier?
In cross-country skiing, both the lower body (quadriceps, hamstrings, glutes) and the upper body (latissimus dorsi, deltoids, trapezius) are important. The core stabilizers transfer force from the pole strike down to the foot, which is why everything needs to be trained with a complete program.
Illustrative image: Valli Lember-Bogatkina (1921–2016) Skiers in Otepää 1968 Watercolor
Skiers, to the gym! ArtGym
