Two of the best winter activities are, without a doubt, hitting the snowy slopes for some cardio, then cozying up in front of a fire for après-ski once you’re done. And while most people head to the mountains for thrills via skis or a snowboard, if you’re looking for a workout without the constant threat of a broken bone, you have to try cross-country skiing. One of the main sports in the Winter Olympics, it’s also one of the best winter workouts you can do for your body. Just don’t let the slower pace fool you. It’s not for the faint of heart.
“The physical aspect [of cross-country skiing] is tremendous because both upper and lower extremities are equally responsible for energy output and forward movement,” explains Troy Harvey, NASM Certified Trainer at Bay Club, who has over two decades of experience in sports performance and conditioning. “The strain, stress, agony, and muscle burn [of the sport] is very real and will require a deep drive and push without quitting.”
Cross-country skiing engages almost every major muscle group in the body, making it a unique endurance sport. Your core stabilizes, your legs work hard to propel your body forward, and your arms offer power when using the ski poles.
“This full-body engagement and energy expenditure is combined with little stress on the joints. From a medical standpoint, this is very impressive and sustainable for long-term cardiovascular health,” says Dr. Timur Alptunaer, MD, RN, FACEP, a Sports Medicine Physician at In House Wellness.
To learn all of the healthy reasons you should take on this invigorating wintertime workout, experts share exactly what to know.
5 Benefits of Cross-Country Skiing
1. It Burns Calories
Depending on the type of terrain you tackle, you can burn major calories while cross-country skiing. According to Harvard Health Publishing, this wintertime activity torches approximately 198 calories (for a 125-pound person), 246 calories (for a 155-pound person), and 293 calories (for a 185-pound person) in just 30 minutes. In fact, research shows that cross-country skiing can burn more calories in one hour than downhill skiing does in two-and-a-half hours.
“Cross-country skiing, because of its implementation of full-body workouts and required endurance training coupled with lifting, will burn more per workout than just cardio or lifting. Plus, what is called EPOC (excess post-exercise oxygen consumption, or the amount of calories your body will burn to bring it back to a state of rest) occurs, and therefore one benefits from just sitting down after exercising while recovering,” says Harvey.
2. It Boosts Cardiovascular Endurance and VO2 Max
Cross-country skiing is quite possibly one of the most effective VO2 max-boosting workouts you can do. VO2 max is a main factor of cardiovascular wellness and endurance.
In fact, one study revealed that VO2 max when cross-country skiing was higher than in those who participated in alpine skiing. Another study deemed cross-country skiing “one of the most demanding endurance sports” that recruits effort from both your upper and lower body.
Further research shows that world-class cross-country skiers have some of the greatest maximal oxygen uptake (VO2 max) values that have ever been documented.
“The heart pumps faster and more efficiently, while the endurance is increased. These are just some of the benefits of this type of skiing,” Dr. Alptunaer says.
3. It Build Full-Body Strength
This winter sport is a stellar total-body workout due to the pole planting and pushing movements. Your core, lats, shoulders, and triceps stay activated as you glide through the snow.
“At the same time, the glutes, quadriceps, hamstrings, and calves work dynamically with each stride,” Dr. Alptunaer explains. “This balanced muscle activation reduces muscular imbalances and supports functional strength.”
Research backs up what a stellar, strength-building workout cross-country skiing can be. A 2022 systematic review concluded that cross-country skiers demonstrate greater strength compared to other endurance athletes, with strength levels growing in recent decades.
More research shows that cross-country skiing requires skillful use of the legs and arms during a jaunt, with certain higher intensity trails upping strength demands—requiring the skier to only use their upper body or legs.
4. It’s a Stress Reducer and Mental Health Booster
There’s nothing like getting out in nature to put your mind at ease. In fact, outdoor exercise is associated with improved mental health—research says so. Studies show that outdoor exercise is a far better stress reducer than indoor exercise. So, basically, cross-country skiing is a great way to help kick any winter blues to the curb.
“Engaging in outdoor activities in the winter helps improve relaxation and calm the body’s stress response,” Dr. Alptunaer says. “Clinically, this is supported by research proving that the practice of activities such as cross-country skiing helps control winter-related stress and build mental fortitude by balancing cortisol and the stress response.”
5. It Can Boost Longevity
Cross-country skiing requires excellent coordination and mental capacity—two key factors for keeping your body young. The sport promotes mental clarity, improved body awareness, and increased balance.
One study found that balance and overall skiing skills improved during a 28-day training regimen spanning over a 12-week period. Researchers also learned that individuals with at least three years of skiing experience had significantly better static balance than those who hadn’t skied previously.
“The training required for [cross-country] will provide life/long benefits for overall health and longevity,” explains Harvey.
Related: The Mindset Trick That Helps Freeride Athletes Ski Confidently in Life-or-Death Runs
How to Start Cross-Country Skiing
1. Choose the Right Gear
Warm, insulated boots, along with quality skis and poles, are essential for cross-country skiing.
“Ill-fitting skiing equipment is the most common source of early discomfort and frustration,” Dr. Alptunaer points out.
As far as inner ski layers are concerned, wearing moisture-wicking fibers can help regulate body temperature. When skiing, overheating is just as much of a concern as being impacted by the cold elements.
2. Fine-Tune Your Technique
An excellent way to build stamina and fine-tune your technique is by skiing on a flat or slightly raised surface. This can help you have a better handle on your balance and the way you use your ski poles.
“Perfect [your] technique and implement on easier trails for even longer periods of time before taking the technique to harder or riskier terrains,” Harvey recommends.
3. Ski Frequently to Reap Its Benefits
In order to really improve your cardiovascular health and muscular endurance with the sport, Dr. Alptunaer recommends hitting the slopes two to three times a week during the season.
“Consistency matters more than the duration of the sessions,” Dr. Alptunaer says. “Skiers aiming for performance may require more frequent skiing, but rest and recovery are just as important. Adaptation occurs during rest, just like with any endurance activity, so recovery days are essential.”
4. Prioritize Duration Over Intensity
According to Harvey, moving with proper form is what’s most important. When optimizing your training regimen, think duration over intensity and distance.
“[This means] how long one can continue moving correctly over how far and/or how hard one moves,” Harvey explains.
Related: Trainer: How to Ski Stronger This Winter
Common Mistakes
Overstriding
Taking too big a stride can place undue stress on your lower back and hips, heightening your risk of injury.
“Efficient skiing is about shorter, more controlled strides, rather than big pushes,” Dr. Alptunaer says.
Not Warming Up
Just like any workout, your muscles need to warm up when you ski as well. If not, you can strain them. Vulnerable areas are the shoulder and calf muscles, since they’re put to use quite a bit when skiing.
“Before skiing, a warm-up that is active [and] dynamic, rather than static, that targets the hips, shoulders, and ankles, works best. Good prep for the body [includes] arm circles, lunges, and gentle rotations of the torso,” Dr. Alptunaer suggests.
In addition, cross-training that utilizes strength exercises, like rows and squats, and core stability boosts overall performance while reducing injury risk.
Not Having a Solid Game Plan in Place
Having a long-term plan in place is an important step when starting the cross-country ski season.
“Some kind of road map or guideline created to ensure progress over time [is essential],” Harvey says. “The lack of plan and desire to ‘want it now’ prevents the participant from enjoying and benefitting from the process and instead incurring injury or even fatal accidents.”
Now that you’re prepared, put on your gear and have fun exploring the trails.
