Get Fit for Shoveling Season: Exercises to Prepare for Winter Weather

As the temperatures drop and winter draws closer, many of us start thinking about snow—and not just how beautiful it can be. For those in colder regions, it means preparing for the physical demands of shoveling. While shoveling might seem straightforward, it’s actually a full-body workout that can take a toll on your muscles, joints, and back if you’re not prepared.

Now is the perfect time to build strength, mobility, and endurance to handle winter shoveling safely and efficiently. So, let’s dive into exercises and techniques to help you avoid injury, boost your energy, and make shoveling easier. Starting now will allow you to be ready when the first snowfall hits so you can tackle winter with confidence.

Why You Should Prepare for Shoveling Season

Many people underestimate how demanding shoveling can be—until they’re out there in the cold, lifting heavy snow. Unlike a controlled workout, shoveling involves repetitive movements that twist, lift, and push against resistance, often without much rest. If you’re unprepared, this can lead to muscle strains, sore backs, and other injuries.

“Preparing in advance with targeted exercises will help you build strength, flexibility, and endurance . . .”

Although winter hasn’t arrived just yet, getting your body ready now can make all the difference. Preparing in advance with targeted exercises will help you build strength, flexibility, and endurance so you can shovel more safely and efficiently all season long.

Key Muscles Used During Shoveling

Let’s begin with breaking down the key muscle groups you’ll need to focus on. Shoveling is truly a full-body activity, using muscles across your entire body. Here’s a quick look at the muscles you’ll rely on:

• Core Muscles: Your abs and lower back help stabilize your body as you twist, lift, and control the shovel. A strong core is crucial for safe movement and balance.
• Upper Body Strength: Your arms, shoulders, and chest do most of the lifting and pushing, helping you move snow efficiently.
• Lower Body Strength: Your glutes, hamstrings, and quads provide the strength and power needed for movements like squatting and pushing.
• Grip and Forearm Strength: Holding and controlling the shovel effectively requires strong hands, wrists, and forearms.

With these muscle groups in mind, let’s look at some warm-up, strength, and flexibility exercises to prepare your body for the challenges of shoveling.

Dynamic Warm-Up Exercises to Reduce Injury Risk (Pre-Shoveling)

Before you grab the shovel, it’s essential to warm up and stay flexible. Cold, stiff muscles are more prone to strains, so a few minutes of movement can make a big difference in preventing injuries. Here are some suggestions:

1. Jumping Jacks – 1 minute (or modified to side steps if you prefer low impact)
   • It gets your heart rate up and warms up your whole body.
2. Arm Circles – 30 seconds forward, 30 seconds backward
   • It loosens up the shoulder joints and prepares your arms for shoveling.
3. Bodyweight Squats or Sit-to-Stands – 10 repetitions
   • Activates the leg muscles, mimicking the squatting motion you’ll use to lift snow.
4. Torso Twists – 10 twists per side
   • It warms up your core and introduces rotation to help you shovel safely.
5. Hinge/Squat Reach Combo
   • A combination move that warms up your shoulders, back, and legs, preparing them for shoveling motions.

“Cold, stiff muscles are more prone to strains, so a few minutes of movement can make a big difference.”

Taking a few minutes to warm up with these dynamic movements will keep your muscles and joints healthy for the season ahead.

Strength-Building Exercises for Shoveling Preparation

Building strength is critical to shoveling safely, as stronger muscles can handle repetitive movements and heavier loads more easily. Here are some exercises to help you target essential muscle groups for shoveling.

1. Push-Ups
   • Why: Push-ups build upper body strength, especially in the shoulders, chest, and arms—muscles essential for lifting the shovel full of snow.
   • Modification: Wall or incline push-ups are great alternatives if you’re just getting started.
2. Deadlifts (Bodyweight Only)
   • Why: This exercise targets the lower back, glutes, and hamstrings, helping you lift snow with your legs rather than your back.
   • How to Perform: Stand with your feet hip-width apart, knees slightly bent. Hinge at the hips – think hips back/glutes back (as if you’re trying to close a car door with your buttocks). Lower your torso and extend your arms toward the floor, keeping your hands close to your legs. You should feel a stretch in your hamstrings. Your back should remain flat throughout this movement. Squeeze your glutes to return to standing.
3. Farmers Carry (Using Dumbbells or Kettlebells)
   • Why: It strengthens grip, forearms, and core, all of which are needed for holding and controlling the shovel.
   • How to Perform: Hold weights in each hand and walk for 30-60 seconds, keeping a straight posture. This exercise builds stability and endurance.
4. Step-Ups (Using a Sturdy Step or Box)
   • Why: Step-ups build leg strength and improve balance, which helps you maneuver on slippery or uneven surfaces.
   • How to Modify: Start with a lower step and gradually increase the height as you gain strength.
5. Sit-to-Stands/Squats
   • Why: This move strengthens the legs and simulates the squatting motion used to lift snow safely.

Core-Focused Exercises to Protect Your Back

A strong core stabilizes your body and reduces the risk of back strain, which is crucial when bending and lifting. These three exercises are great core builders!

1. Planks
   • It builds core stability, which is essential for safe shoveling.
2. Bird-Dogs
   • Strengthens the back, shoulders, and hips and promotes balance, making it easier to handle awkward angles.
3. Dead Bugs
   • This is an excellent exercise for building core strength without straining the back. Lie on your back with your arms above your chest and your knees bent at a 90-degree angle. While keeping your core engaged and low back on the mat, extend one arm back by your ear while extending the opposite leg out straight. Return to the starting position and repeat the other side.

“A strong core stabilizes your body and reduces the risk of back strain.”

Working these exercises into your fitness routine will help keep your back strong and resilient.

Cool-Down Static Stretches (Post-Shoveling)

After strength training or shoveling, cool-down stretches help reduce soreness and stiffness. Here are some suggestions:

1. Child’s Pose – Stretches the back and shoulders, releasing tension.
2. Cat-Cow Stretch – Improves spinal flexibility and gently stretches the back.
3. Quad Stretch – Helps relieve tension in the front of your thighs.
4. Hamstring Stretch – Reduces tightness in the legs from lifting and bending.
5. Standing Open Book Stretch – This stretches the chest and shoulders, which is especially helpful when you’ve been lifting a lot of snow.

Breathing Techniques and Proper Form Tips

Proper breathing and form are essential to shoveling safely and avoiding unnecessary strain.  Here are some things to keep in mind:

• Exhale During Lift: Exhale each time you lift or push snow to reduce strain and maintain control.
• Push, Don’t Lift: When possible, push the snow instead of lifting it to save your back.
• Bend Your Knees: Lift with your legs rather than your back by bending your knees.
• Switch Sides Regularly: Alternate hands and sides to avoid overloading one side of your body.
• Limit Twisting: Turn your feet and body in the direction you’re shoveling rather than twisting your torso. This helps protect your spine from strain.

These techniques will help you handle the shovel efficiently and prevent injuries.

Additional Tips for Safe Shoveling

To make shoveling even safer, consider these practical tips:

• Use the Right Shovel: A lightweight, ergonomic shovel will reduce strain on your body.
• Take Breaks: Don’t try to clear everything at once. Take breaks to avoid overexertion and listen to your body.
• Stay Hydrated: Even in the cold, dehydration can lead to muscle cramps and fatigue, so keep water on hand.

Get Ready Now, Thank Yourself Later!

Shoveling may seem like just another winter chore, but it’s a challenging workout that requires strength, flexibility, and good form. By training for this activity now, you’ll be ready to shovel easily and confidently. Incorporating these exercises into your workout sessions will help you avoid soreness, strain, and injury when the snowy season arrives.

“Shoveling may seem like just another winter chore, but it’s a challenging workout that requires strength, flexibility, and good form.”

Prepare your body now to handle winter challenges with confidence. You’ll feel the benefits when that first snowfall hits, making shoveling easier and safer!