The Winter Olympics and Paralympics are packed with inspiring displays of strength, power, mobility and balance, all built through years of disciplined training. Whether you're dreaming of a winter sports adventure or simply trying to stay steady on icy pavements, there's a lot we can learn from how winter sport athletes prepare themselves.
Our fitness team has put together a practical guide to help you build winter-ready strength and stability, no matter your sport or fitness level.
Warm-up (Even More) in Cold Weather
On snow and ice, elite athlete need to flow with the terrain to stay balanced. The same principles apply to your daily walk to work on a frosty morning.
Strengthening and mobilising your key joints - ankles, knees, hips, shoulders and neck - helps you absorb impact, reduce the risk of slips, and stay in control.
A winter warm up should include:
- Light cardio to gradually raise your heart-rate and raise your temperature.
- Dynamic Stretching and Mobility work for your key joints.
- Gradual increase in movement intensity.
Look after the little things
Don't forget your smaller joints like wrists and ankles for maximum strength and mobility, especially if you're heading for the slopes to ski or snowboard.
Wrist Circles
- Make a loose fist and "draw" small circles clockwise in front of you, 5 - 10 times.
- Repeat in the opposite direction.
Ankle Circles
- Lift one foot slightly off the ground.
- Use your toes to "draw" a circle clockwise 5-10 times, then anti-clockwise 5-10 times.
- Repeat on the other side.
Upper-Body Strength: An Underrated Winter Essential
It is easy to assume that snow sports are all about the legs but arms, shoulders and chest play a huge role too. From steering, to stabilising, to the all-important task of standing back up with skis or a snowboard strapped to your feet, upper-body strength is key.
Try these upper-body starters
Push-up Variations
Great for chest and shoulders, push-ups are known as a compound exercise, working a group of muscles in one movement. There are lots of variations to this exercise but they all work on the triceps at the back of your upper arm and your pectorals in your chest. If you are new to push-ups there are plenty of variations to help you build form. Whichever push-up exercise you're working on, always aim to keep your hips, back and shoulders aligned.
Pull-up Variations
Another compound exercise, ideal for your back, shoulders and your grip strength. You can try using the pull-up resistance machine in the gym or anchor resistance bands to your pull-up bar to assist you whilst you build up strength and technique.
Ski-erg
This is way more than just a HYROX station! The Ski-erg targets your upper body and core, and its pulldown motion mimics technique used in Nordic skiing and Ski Mountaineering - the newest event debuting at the Milano Cortina 2026 Winter Olympics.
Don't Skip Leg Day!
Skiing, snowboarding, skating, curling - nearly every winter sport relies on powerful, stable legs. Building lower-body strength improves your ability to control speed, absorb bumps and maintain balance.
Box Jumps
A fantastic exercise for explosive power and fast-twitch muscle development.
Technique Tips
- Start with a low box and increase only when you're confident.
- Stand with feet hip-width apart.
- Bend your knees and hips, keeping your chest lifted.
- Jump up onto the box and land softly with bent knees.
- Step down slowly.
Pair up your box jumps with depth drops or single-leg drops off the box to boost knee stability and reduce risk of injury.
Squat Variations
Squats strengthen your quads, glutes and hips - the foundation for a lot of winter sport movements.
Form Basics
- Start with feet shoulder-width apart and soft knees.
- Lower yourself down as if sitting on a low bench.
- keep knees aligned with your toes, don't let them collapse inwards.
- Aim to get your thighs parallel to the floor.
- Push your weight down through your feet to stand up tall again.
You can use a bench, box or chair behind you to help you find the right depth and keep your balance. Try mixing it up with variations like goblet squats, sumo squats or tempo squats to activate the full range of your glute and upper leg muscles.
Build Solid Core Strength
Even the "less intensive" winter sports - looking at you, curling - require strong core engagement for balance and rotation. A strong and stable core allows your upper body and lower body to work independently to flow with the terrain in front of you.
Planks
A time-tested core builder, feel the burn and build muscle endurance through a strong static hold. Music-based challenges can help to make it more fun (and distract you from the muscle burn!)
Russian Twists or Cable Twists
Both of these exercises work on your obliques, which help you twist and turn through the core whilst maintaining stability and strength.
- Russian Twists can be completed as a bodyweight exercise or you can add weight with a medicine ball.
- Cable Twists can be done on the cable machine in the gym or you can replicate the movement with a resistance band securely anchored to a door if you're at home on the move.
Train Smart This Winter
Whether you're preparing for a winter holiday or simply navigating those frosty Edinburgh mornings, winter-focused training can build strength, confidence and resilience.
If you'd like personalised guidance or want to try these exercises with expert support, our Oriam fitness team is always here to help you train like an athlete and feel your best this season.
Our members also enjoy access to the Technogym App which offers where you can find a wide range of workout plans and how-to videos for a range of exercises.