Winter-Ready: Conditioning for Your Favourite Winter Sports

By Louise Malone, Manager of Fitness Engagement, Sylvan Adams YM-YWHA 

I’ll be honest, winter is not my favourite season. The cold, the layers, the icy sidewalks…it’s a lot. But staying active, feeling strong, and keeping winter from knocking me off my Butt. That part I do love.  

Whether you’re gearing up for winter sports or just want to enjoy the season without sore knees and a cranky back, a little conditioning goes a long way. Strength, stability, and mobility work can help you move better, feel stronger, and enjoy winter activities with fewer aches and injuries. A simple routine done 2–3 times per week for about 20 minutes is enough to make a noticeable difference. 

Start With a Winter Warm-Up 

Winter stiffness is real, cold muscles don’t love sudden movement. A quick dynamic warm-up helps your joints loosen up and prepares your body for the exercises ahead. 

Warm-Up Ideas (3–5 minutes) 

• Marching in place or light cardio 

• Leg swings 

• Arm circles 

• Hip circles 

• Gentle torso rotations 

Mobility Add-Ons 

• Cat–cow 

• Ankle circles 

• Deep squat hold (20–30 seconds) 

Downhill Skiing 

Why prep matters: Strong legs and a stable core help you stay controlled on turns and avoid fatigue halfway through the day. 

Key Focus 

• Leg strength 

• Core stability 

• Balance and joint control 

Exercises 

• Squats: 3×10–12 

• Beginner: bodyweight 

• Advanced: add weights or slow tempo 

• Lateral Lunges: 3×8–10 per side 

• Beginner: shallow range 

• Advanced: add weight or slider 

• Plank with Shoulder Taps: 3×20 taps 

• Beginner: knees down 

• Advanced: slower tempo 

• Single-Leg Balance: 30 seconds per leg 

• Beginner: floor 

• Advanced: pillow or BOSU 

Cross-Country Skiing 

Why prep matters: It looks graceful… but it’s sneaky hard. 

Key Focus 

• Endurance 

• Posterior chain strength 

• Upper-body involvement 

Exercises 

• Reverse Lunges: 3×10 per leg 

• Beginner: hold a wall 

• Advanced: add weights 

• Deadlifts: 3×8–10 

• Beginner: light dumbbells 

• Advanced: barbell or single leg 

• Rows: 3×12 

• Beginner: band 

• Advanced: cable or heavier weights 

• Cardio Intervals: 45 seconds hard / 60 seconds easy 

Snowshoeing 

Why prep matters: Uneven terrain plus snow equals tired legs fast. 

Key Focus 

• Leg endurance 

• Ankle stability 

• Cardio capacity 

Exercises 

• Step-Ups: 3×10 per leg 

• Beginner: low step 

• Advanced: higher step or weights 

• Calf Raises: 3×15–20 

• Beginner: both feet 

• Advanced: single-leg 

• Band Walks / Side Leg Raises: 3×12–15 

• Beginner: no band 

• Advanced: heavy band 

• Marching Core Holds: 3×30–45 seconds 

Skating 

Why prep matters: Balance is everything, and falls are less fun as adults. 

Key Focus 

• Lateral strength 

• Hip stability 

• Core control 

Exercises 

• Skater Jumps: 3×10–12 per side 

• Beginner: step side-to-side 

• Advanced: bigger jumps 

• Curtsy Lunges: 3×8–10 per side 

• Beginner: shallow 

• Advanced: add weights 

• Single-Leg Deadlifts: 3×8 per leg 

• Beginner: wall support 

• Advanced: dumbbells 

• Standing Core Rotations: 3×12 per side 

Bonus: Tobogganing With the Family 

Let’s be honest, this is where winter really tests us. 

What you’re actually doing: 

• Dragging a toboggan uphill 

• Lifting kids 

• Trying not to slip on ice 

Prep Exercises 

• Farmer’s Carries: 30–60 seconds 

• Resistance Band Pulls: 3×30 seconds 

• Dead Bugs or Bird Dogs: 3×10 per side 

• Squat-to-Reach: 3×10 

January Promotion: Only Available Until January 25 

If winter training is on your mind, this is the perfect time to start. 

Sign up for an annual Y Fit Membership and pay only $20.26 for your first month, plus no joining fees. That’s a savings of up to $162.57. 

Final Thoughts 

You don’t have to love winter; you just have to out-train it. A few short sessions each week can mean fewer aches, better balance, and more energy all season long. If you’d like help building a winter-ready program, our fitness team at the Sylvan Adams YM‑YWHA is here to support you, whether you’re training for the slopes or just staying strong for everyday life. 

Wishing you strength, balance, and a great winter season, 

Louise Malone  

Manager of Fitness Engagement 

Sylvan Adams YM‑YWHA