How to Train for Backcountry Skiing: Gym Exercises & Workout Plan
Backcountry season is almost upon us: clear skies, fresh pow, unexplored slopes and fun apres with friends.
If you want to fully enjoy every outing instead of hacking out your lungs on the way up and having to take a break every 5 min on the way down, this article will help.
For the sake of simplicity, this article will be for both backcountry skiing and split-boarding.
Physical demands of backcountry skiing
There are three main demands of backcountry skiing:
The ability to skin up the mountain. Regardless of the steepness of the mountain in front of you, this requires a solid cardiovascular capacity. Leg strength is also required for going uphill, especially if you carry a day pack with you.
Leg strength to enjoy going down said mountain, which requires isometric and eccentric strength in the legs.
Core strength helps you maintain control of your torso as you adapt to uneven terrain and changing conditions.
The physical demands summed up:
Cardiovascular fitness
Overall leg strength
Core strength
Best gym exercises for backcountry skiing
Let's get in the thick of it.
Best exercise to develop cardiovascular capacity
Running, specifically zone 2 running, will address the cardio requirements. Being able to run continuously for an hour before starting ski season is a good goal.
If you don't like running, you can cycle. And hey, if you absolutely despise cardio, you'll just develop that capacity as you ski. Might take you a few extra outings, but it'll do.
Hiking will also develop a great cardiovascular engine during the summer.
Read the following article for more cardio tips
Best strength exercises for ski touring
Bulgarian split squat
The number one most hated leg exercise in the gym. It's tough, it burns, it makes you rethink life decisions, and it is one of the most effective way to develop single-leg strength.
This exercise can be done with body weight, with dumbbells, with a barbell or in a smith machine, aka you don't have an excuse not to do it.
Put the top of your foot on the bench, with the ankle joint on the edge of the bench.
Go as low as you feel comfortable. My standard is to bring my back knee just above the ground
The front foot should be in a position that allows you to go down in a comfortable manner
Inhale at the top, hold the breath as you go down and exhale as you come up
3 sets of 10 reps
Dumbbell Walking Lunges
Walking lunges are a useful way to build the single-leg strength and muscular endurance needed for long days in the mountains.
Keep both feet facing forward at all times
Pretend like your feet are on tiny railroad tracks. When you step forward, stay on the tracks. Do not plant your front foot directly in front of your back foot as this will be hard to balance
Bring the back knee close to the ground
3 sets of 16
Dumbbell step ups
A practical choice for developing single-leg strength and repeatedly driving the body upwards, useful for the climbing demands of ski touring.
Choose a box height that challenges you without forcing you to twist, push off excessively with the trailing leg or lose control.
Think about crushing the box under your foot when going up
Keep torso upright
Control the way down
3 sets of 10
Zercher lunges
Similar to dumbbell lunges, with an added core and upper back challenge.
Put the bar in the crook of your elbows
Use a pad or a towel to make it more comfortable if you want
Keep torso upright as you lunge backwards
On top of developing leg strength, this one also counts as a core workout
3 sets of 16, alternating reps
Single leg deadlifts
A great exercise to strengthen the hamstrings and glutes.
Bend the knee slightly
Hinge at the hips, lowering your torso as far as you can while keeping your back stable and hips level
Think about pushing the ground away when coming back up
3 sets of 8
Wall sits
This is a great way to meet the isometric demands of skiing down.
Start with 3 sets of 30 seconds and work you way towards holding a wall sit for 3 minutes straight.
These exercises are useful for developing the strength and muscular endurance needed for backcountry skiing. I also think regular squats and deadlifts are fantastic for overall strength.
You can read how to do them here
Best exercises for core strength
Pallof press
A classic for core stability.
Hold the handle at chest level
Slowly push your arms all the way out
Hold the end position for one second. The hands should still be aligned with the middle of the chest
Come back to the starting position
3 sets of 10 per side
Unilateral farmer carry
A unilateral farmer carry uses one weight in one hand, which challenges the trunk to resist leaning.
Hold one dumbbell or kettlebell at your side.
Walk 20 metres while keeping your torso upright.
Switch hands and repeat.
3 sets per side.
Ab roll outs
Another classic exercise. This one will light up the core immediately
Keep glutes and abs engaged throughout the movement
Only roll as far as you can control
Keep hips down when rolling back
3 sets of 8
4 weeks back country skiing gym workout plan
Workout 1
Walking lunges, 3 sets of 16
Pallof press, 3 sets of 8
Split squats, 3 sets of 8
Plank, 3 sets of 1 min
Wall sits, 3 sets of 1 min
Workout 2
Easy run or cycle, starting with 30 min and building towards an hour. (Add 5-10 minutes each week)
Workout 3
Zercher lunges, 3 sets of 16
Single leg deadlifts, 3 sets of 8
Ab roll outs, 3 sets of 8
Step ups, 3 sets of 10
How to progress these workouts over 4 weeks.
Week 1: Choose challenging but manageable weights; focus on technique.
Week 2: Add 1–2 reps where possible, keeping good form.
Week 3: Increase the weight slightly if you can complete the target reps with control.
Week 4: Keep the weights or reduce them slightly; focus on quality reps and finish the block without accumulating excessive fatigue.
You don’t need to force progression on every exercise every week.
Remember that any gym plan is not a substitute for ski-specific preparation. Technique, avalanche education, appropriate equipment and sound decision-making are essential to backcountry safety.
How to combine the training with your skiing
As ski days start to increase, your gym training should adapt. Avoid hard leg sessions the day before a demanding tour, and reduce your gym volume if you're skiing multiple days per week.
The goal is to build fitness, not arrive at the trailhead with legs that are already cooked.
Keep a couple of strength sessions in your routine when possible, but let recovery and the demands of the mountains guide your schedule.
Conclusion
Backcountry skiing demands a combination of strength, endurance and control. Strong legs will help you climb and manage the descent, while good aerobic fitness will allow you to enjoy longer days in the mountains.
You don't need an overly complicated training programme. A couple of focused gym sessions each week, combined with regular aerobic conditioning, can make a meaningful difference.
Start with manageable weights, progress gradually and give yourself enough time to build your fitness before the season begins.
Your legs will thank you when you're skinning uphill, and hopefully still working when it's time to ski down.
Happy training, and see you in the mountains!
Clem
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