It’s February 2026, and you’re watching the world’s best skiers compete at the Milano-Cortina 2026 Winter Olympic Games. You’re jaw drops as you watch the downhill ski racers charge through the infamous Tofana Schuss at Cortina d'Ampezzo at 80 miles per hour in a full tuck. Their edges bite the snow with precision, their legs gripping hard to maintain traction through the turns, and their upper bodies look as solid as the Dolomites themselves, static on top of very dynamic legs. You are in awe as you contemplate just how they do it.
One piece of the puzzle is strength training. Not just any strength training, but the kind built on a foundation of lifting heavy.
The Research Behind Heavy Loading
There’s more consensus around the importance of strength for alpine skiing than for almost any other sport. Studies dating back to the 1970s show strong correlations between leg strength and race performance in all alpine events (Slalom, Giant Slalom, Super G, and Downhill). When strength tested, alpine skiers consistently show higher lower-limb isometric strength and greater eccentric control than athletes from other disciplines.
When Swedish national team skiers were tested on leg press strength, they produced an average of nearly 2,900 newtons, and EMG (electromyograph) recordings showed their muscles firing near maximal voluntary contraction (MVC) during skiing. This means alpine skiing is a power-based sport that demands exceptional strength during every turn.
Heavy resistance training (lifting 75–90% of your 1 repetition max (RM)) is key for developing a high rate of force development (RFD). The rate of force development is how quickly you can apply strength to an object, in this case, the snow.
In addition to base strength, research on U.S. and Canadian national ski team athletes shows that jump performance and vertical power are also strong predictors of ski racing success. Conveniently, jump performance can also be improved with heavy lifting of >85% 1RM.
So, if some of the prerequisites to skiing your best are strength, rate of force development, and vertical jump performance, lifting heavy is a great way to improve those baselines and reach your skiing goals. The neural and muscular demands that both skiing and heavy lifting require will help you stay strong in your upper body while absorbing terrain through your lower body to enable you to push powerfully through each turn. (More pro tips on carving from the master of carving, Ted Ligety, here).
How to Load Heavy for Skiing and Snowboarding
For skiers and snowboarders, heavy loading should focus on the lower body and trunk. A good program includes a mix of bilateral (double-leg) and unilateral (single-leg) training to simulate the asymmetrical nature of skiing and riding.
Here’s a one-way to get there:
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Primary lifts (75–90% 1RM): Squats, single-leg Romanian deadlifts, Bulgarian split squats and weighted step-ups.
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Accessory work: Swiss ball hamstring curls, single-leg glute bridges, lateral step downs and core exercises (think side planks, Russian twists, and chops against resistance).
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Explosive movements: Jumps, hops, and Olympic-style lifts to enhance rate of force development.
To make the most of your sessions, use challenging loads that allow 3–6 reps with perfect form. Rest for 2–3 minutes between sets to recover fully, or superset it with exercises targeting other muscle groups (think upper body or core) to stay moving during your rest breaks.
And don’t forget the single-leg work, as I discussed in my blog on single-leg strength training, unilateral work not only improves balance but also allows you to load the lower body more heavily without increasing axial (spinal) stress. The reduced axial loading in single-leg exercises can help you load your lower body muscles high enough to create changes while not overloading the spine, great for people with a history of back injuries or pain.
Additional Benefits of Lifting Heavy
Heavy resistance training has many benefits beyond skiing. Studies show it can increase bone mineral density (BMD), lean body mass, and improve neuromuscular function. All of which are important pieces of overall health and wellness. These benefits are particularly important for people who enjoy their summers running or cycling, as endurance athletes spend significant amounts of time favoring high-repetition, low-load activities and might not get the necessary heavy loading from their summer sports alone.
Recreational skiing has even been shown to improve aerobic capacity, leg power, and dynamic strength in older adults. Pair that with heavy loading, and you have a recipe for preserving muscle mass, protecting joints, and maintaining metabolic health as you age. If this interests you, the Muller et al study does a fantastic job of highlighting the positive effects of alpine skiing on aging individuals, demonstrating the positive effects of skiing just 28 days over a 12-week time span on a multitude of health parameters.
For snowboarders, similar principles apply. Elite snowboarders demonstrate strong correlations between lower-body power and performance. Strength training enhances stability during carving, helps manage landings, and supports injury resilience.
So, while heavy loading improves your skiing and riding, it also supports denser bones, better body composition, and stronger movement patterns that carry over to all other aspects of daily life.
The Last Rep
If your goal this winter is to ski or ride stronger, longer, and more confidently, make sure to add heavy lifting into your program. Train smart, load heavy, and complement your gym sessions with single-leg exercises, plyometrics, and balance work to keep your power symmetrical.
You’ll thank yourself later when you hit the slopes and can outski all of your friends.
Medical Disclaimer:
This article is for educational purposes only and is not a substitute for individualized medical or rehabilitation advice. Always consult a qualified healthcare professional before beginning any new exercise program, especially if you have existing injuries or health conditions.
References:
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Alvarez-San Emeterio C, Antuñano NP, López-Sobaler AM, González-Badillo JJ. Effect of strength training and the practice of Alpine skiing on bone mass density, growth, body composition, and the strength and power of the legs of adolescent skiers. J Strength Cond Res. 2011 Oct;25(10):2879-90. doi: 10.1519/JSC.0b013e31820c8687. PMID: 21873901.
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Gilgien M, Reid R, Raschner C, Supej M, Holmberg HC. The Training of Olympic Alpine Ski Racers. Front Physiol. 2018 Dec 21;9:1772. doi: 10.3389/fphys.2018.01772. PMID: 30622477; PMCID: PMC6308179.
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Müller E, Gimpl M, Kirchner S, Kröll J, Jahnel R, Niebauer J, Niederseer D, Scheiber P. Salzburg Skiing for the Elderly Study: influence of alpine skiing on aerobic capacity, strength, power, and balance. Scand J Med Sci Sports. 2011 Aug;21 Suppl 1:9-22. doi: 10.1111/j.1600-0838.2011.01337.x. PMID: 21679319. (https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2011.01337.x )
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The Team Physician and Strength and Conditioning of Athletes for Sports: A Consensus Statement. Medicine & Science in Sports & Exercise 47(2):p 440-445, February 2015. | DOI: 10.1249/MSS.0000000000000583
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Vernillo G, Pisoni C, Thiebat G. Physiological characteristics of elite snowboarders. J Sports Med Phys Fitness. 2016 May;56(5):527-33. Epub 2015 Apr 30. PMID: 25924566.
