When the first snow falls in Tahoe, the countdown is over — it’s time to hit the slopes, strap into snowshoes, or glide through pine forests on cross-country skis. But before you load up the car and head for Palisades, Northstar, Heavenly, Kirkwood, Sugar Bowl, or Homewood (yay, it’s back!) there’s one thing you should be training: your strength.
At The Yard, we see snow season as another reason to get stronger — and your off-season work in the gym pays huge dividends once you’re on the mountain. Whether you’re skiing, snowboarding, snowshoeing, or tackling Tahoe’s cross-country trails, here’s how strength training helps you move better, stay injury-free, and make every run your best one yet.
1. Builds Leg and Core Power for Every Turn
Strong quads, glutes, and hamstrings are your shock absorbers for long descents and bumpy terrain. Strength training builds the power you need to carve through powder or push through a climb on snowshoes. Core stability is equally essential — every turn, pole plant, and downhill stance starts from your midsection.
Try This: Incorporate squats, lunges, and deadlifts into your weekly training. In The Yard’s pod workouts, you’ll have access to your own rack, plates, and bench — perfect for ski-ready strength work.
2. Improves Balance and Agility on Uneven Terrain
From icy patches to hidden moguls, Tahoe terrain is unpredictable. Strength training, especially single-leg work and resistance exercises, sharpens balance and coordination. This translates to smoother transitions, better edge control, and fewer wipeouts.
Try This: Add single-leg Romanian deadlifts, step-ups, and rotational movements to your training. Stability breeds control — both in the gym and on the slopes.
3. Enhances Endurance for Long Days at Altitude
A day at Heavenly or Kirkwood can easily rack up thousands of vertical feet. Strength endurance training — moderate weight, higher reps, minimal rest — conditions your muscles to perform efficiently all day long.
Try This: Circuit-style workouts, such as our small-group HYROX HIIT classes, mimic the continuous effort you’ll need for long runs and back-to-back lifts. It is called a ski erg, after all.
4. Reduces Risk of Injury
The best ski season is one that lasts all winter. Strength training helps protect your joints, improve mobility, and balance out muscle imbalances that cause overuse injuries. A solid strength foundation supports your knees, hips, and lower back — the areas most prone to ski and snowboard strain.
Try This: Train with one of The Yard’s certified personal trainers to address weak points and develop an individualized injury-prevention plan before your next trip to the mountains.
Yard personal trainer, physical therapist, and snowboarder Matt Kuik gives the following take:
“Skiing is one of the top risks for tearing your ACL. Being prepared for your time on the mountain includes training your lower extremities like your quads, hamstrings, and glutes to increase your strength, power, and endurance as well as training plyometrics and impact control.
I think it’s important for each person to understand their capacity before going up on the mountain, especially when it comes to avoiding the dreaded last run situation when skiers and boarders are more prone to injury due to fatigue.”
5. Keeps You Ready for Every Adventure in Tahoe’s Backyard
Tahoe isn’t just for skiers and snowboarders. Between snowshoe trails, cross-country routes, and backcountry climbs, you’ll need full-body strength, balance, and recovery to keep up with it all. The Yard’s strength and recovery tools — from our sauna and cold plunge to mobility-focused group classes — help you train hard and bounce back fast.
Try This: Alternate gym days with recovery sessions in our PARC Sauna & Plunge for better circulation and faster recovery between training and mountain weekends.
Ready to Get Snow-Season Strong?
No matter where you like to play in the snow, The Yard’s private pod training and personalized coaching will help you hit the slopes stronger than ever. Book a free 30-minute guided training session today and get your body ready for Tahoe’s best snow days — right here in your own backyard.