So, you want to get into snowboarding this year but have no clue where to start in terms of getting in shape. The truth is, learning how to snowboard and actually snowboarding are two different beasts in terms of training — believe it or not.

When I first started snowboarding only a few short years ago, I couldn’t believe how much cardio it took. My abs, obliques, traps, and basically every muscle in my groin were sore (I didn’t even know those muscles existed, lol). But once I learned how to carve, my legs became the priority.

Now that I’m more comfortable on the board and can carve pretty well, it’s more about muscle endurance. So as a beginner, you’re going to want to follow a different plan to get in shape for snowboarding season compared to someone who’s relying on muscle memory. In this guide, I’ll cover cardio, injury mitigation, and strength training, so you’re ready to shred.

Cardio

Why Doing Cardio Before Snowboard Season is Important for Beginners

From your first day on the magic carpet to your first runs down the big hill, cardio is crucial. As a beginner, you’ll get stuck in flat spots, walk around the magic carpet, and probably get frustrated enough to take your board off a few times. Add high altitudes, snow resistance, and carrying your board, and cardio becomes even more important. Using muscles you’re not used to can have you huffing and puffing faster than you expect.

Personally, I’m a fan of outdoor training because we tend to push ourselves harder when we’re outside. Indoor training is easy to quit early because mentally, we hit a wall faster. My top recommendation is hiking with decent elevation gain. It not only builds your cardio base but also uses many of the same muscles as snowboarding — especially the downhill portion, which works your obliques and hip flexors.

Biking is another great cardio option. It’s easy to build endurance and uses many of the same muscles you’ll need for snowboarding. Plus, biking is excellent for your knees, which will be thanking you after long days on the mountain.

Injury Mitigation

Why Strength Training is Key to Injury Mitigation in Snowboarding

Snowboarding is a high-impact sport, especially for beginners. While you can’t prevent every injury, you can reduce the risk. Some of the most common injuries in snowboarding include wrist fractures, knee sprains, and shoulder dislocations. Strength training helps prep your body for these demands by targeting muscles and joints that are vulnerable to injury.

Building strength in these areas reduces the strain placed on ligaments, tendons, and bones, and improves your ability to control movements and absorb impact. Core stability, lower body strength, and upper body mobility all play crucial roles in keeping your body balanced and protected during falls or intense maneuvers. Exercises like planks, squats, and push-ups will help build the stability and strength you need to snowboard more safely.

Strength Training

Building the Right Strength for Snowboarding

Once you’re cruising down the mountain, you’re going to need strong calves, quads, glutes, and hamstrings. These muscles are essential for balance, controlling turns, and absorbing shock from uneven terrain. Here are some recommended exercises to build strength in these key areas:

• Squats: Strengthen your quads, glutes, and hamstrings, mimicking the crouched position you’ll hold while snowboarding.
• Lunges: Improve balance and stability while targeting glutes and hamstrings for smoother turns.
• Calf Raises: Strong calves help with board control, balance, and carving.
• Romanian Deadlifts: Focus on hamstring and glute strength, reducing the chance of lower-body injuries.
• Wall Sits: Build quad endurance, simulating the prolonged squat position you’ll be in on the mountain.

Incorporating these exercises into your routine will not only improve your riding ability but also reduce the chances of injury by strengthening the muscles most engaged in snowboarding.