How I’m Rebuilding Strength for Skating After a Long Winter

Skip to the bottom for my skate focus workout guide

This winter I started noticing small things — my clothes feeling a little tighter, getting more winded chasing my kids up the stairs. Nothing dramatic, just enough to make me pause. Sitting through a snowstorm, wishing for warmer weather, I kept thinking about how badly I wanted to go skating again. Last year I bought a pair of soft outdoor wheels at the end of the season, and I’ve been itching to get back out there to feel that glide and move my body in a way that actually feels good.

Working out for the sake of working out has never worked for me. I need a goal — something concrete to move toward. I don’t have blind discipline, but I do show up when there’s a purpose attached, especially if it’s something I can feel proud of. Telling myself I’m exercising to look a certain way doesn’t light a fire under me the same way being able to casually skate six miles or cleanly land a 360 spin does. Gyms feel like work to me, but gliding through the park, moving with flow and control, feels like play — and that’s what makes the effort worth it. About a year ago, I bought my first pair of quad skates in nearly fifteen years. I’d lost myself a bit and wanted hobbies that were just for me, something physical to balance out the time I spend indoors. Skating quickly became that thing. I started with small goals — bubbles forward and backward, squatting on wheels, holding my balance — and by the end of the summer, I could skate backward and spin in both directions. I also learned how much strength and control it takes to move efficiently, noticing real changes in my body and even small imbalances from favoring one side. But more than anything, I noticed how free I felt — floating down a hill, music in my ears, fully present. That feeling is a small piece of heaven I want more of in my everyday life

This year, I wanted to train off skates before the weather broke so I could start my skating season feeling ready instead of rusty. It’s a lot easier to take things slow when there’s snow on the ground than it is to waste a perfect sunny day wishing I’d prepared better. Once I realized how much strength and control skating actually demands, I knew I needed something more intentional than just waiting for spring. I sat down and mapped out my goals, the body I’m starting with, and what I want skating to feel like, then built a small, targeted routine to support that. What I ended up with is simple, purposeful, and feels like a solid place to begin. The routine below is designed to build strength and control that translate directly to skating, with an emphasis on proper form over chasing reps. The goal is smooth, controlled movement that builds muscle memory — the same kind of stability and balance you need on skates. The exercises focus on strengthening the thighs for centered weight, the calves for effortless shifting, and the upper body for staying steady through spins and flow. It uses an optional lightweight resistance band, but everything can also be done with just bodyweight, making it easy to do anywhere. The structure is intentional enough that you don’t have to think about what to do, but flexible enough that you can choose what feels right that day. This isn’t about all-or-nothing — it’s about showing up in small ways, because anything is better than nothing.

On days when I can’t get to the park or the pavement isn’t skate-friendly yet, running fills the gap. I mapped out a simple two-mile route near my house that I can walk or jog, focusing less on speed and more on building the cardio that lets me skate longer and feel steadier when I’m working on spins and flow. It’s not a replacement for skating — it’s support for it. I’m sharing this routine for anyone else who wants to get ready for outdoor season without waiting for perfect conditions. I’ll be checking in and sharing how this feels as I go, and if you decide to try it, I’d love to hear what tools or routines are helping you get back on your wheels