Discover how to work out, eat and recover like an Olympic athlete, according to expert physical therapists
The world is currently in the grip of ‘Olympic fever’, as thousands tune into the 2026 Winter Olympics. So far, the Winter Olympics have had it all, from a curling cheating scandal to an emotional affair confessional in a post-race interview. From skeleton to figure skating, the world has been captivated by this year’s Winter Games.
It seems as though the Winter Olympics are providing some much-needed fitness motivation to an otherwise grey and dreary start of the year. According to data from Google Trends, searches for ‘Winter sports’ are projected to reach their highest peak in over five years, as an influx of people look to take up a new hobby.
Online searches are also up for ‘Ice skating lessons’, ‘Adult figure skating classes’, ‘How to start snowboarding’, and ‘Beginner ski lessons.’ These search increases clearly show that the Winter Olympics have become a source of inspiration for many.
This year’s athletes clearly represent the ‘best of the best’, which means that they have spent countless hours training to compete in the most prestigious sporting event of the year.
With the Winter Olympics offering such a wide range of sports, daily diets and workout routines will vary significantly for each Olympian, but the ultimate goal is to keep the body fuelled, healthy, and strong.
However, you don’t have to compete in the Olympics to implement a healthy training regimen into your routine. To gain insight into the workout routine and diet of an Olympian, physical therapists at Flex Therapist CEUs have created a guide on the workouts favoured by Olympic athletes.
Incline walking
Regardless of the sport, every Winter Olympic athlete will incorporate cardio into their workout routine. Alex Hall, Team USA’s freestyle Olympic skier, revealed that one essential part of his workout routine consists of hiking up a mountain, before skiing back down. This cardio training ultimately heightens stamina and endurance, preventing fatigue whilst improving overall cardiovascular health.
Whilst daily hikes up a mountain will be an unrealistic fitness goal for those who aren’t Olympic skiers, why not try incorporating incline walking into your workout routine? Whether it’s at the start or end of a cardio session, incline walking is a fantastic way to boost your endurance.
Incline walking also effectively targets leg and glute muscles and is low impact, helping to promote recovery and reduce the risk of injury. Whether you’re walking up hills outside or trying out the incline setting on the treadmill, this workout is a guaranteed way to boost strength whilst also burning fat.
Wherever you’re doing your incline walk, it’s important to ensure that you have the correct posture to reduce the risk of injury. Perfecting the correct posture also helps your muscles to work harder, resulting in a higher calorie burn.
Keep the shoulders back and down and the tailbone tucked in, whilst ensuring that your arms are moving freely. This will help to specifically target the glutes and core, promoting a higher fat burn whilst protecting the lower back and lower body muscles.
Ensure that you’re not slouching or unintentionally leaning backwards so that your muscles are getting the maximum benefits of this workout.
Core strength
Core strength is one of the most important aspects of Winter Olympic training. Regardless of the sport, having a strong core will help athletes maintain balance, which is extremely beneficial in sports like skiing and snowboarding.
Kelsey Serwa, the Canadian freestyle skier who won gold at the 2018 Winter Olympics, revealed that core strength training was essential to maintain balance and recover composure.
One of the most effective workouts for your core is the Russian twist. Holding either a medicine ball or a dumbbell, sit on the floor whilst lifting your feet off the ground and crossing your legs.
Whilst keeping your legs as still as possible, twist from side to side, moving the medicine ball or dumbbell to either hip.
Remember to take your time during this exercise and keep your core engaged. Olympic superstar Mo Farah revealed that his workouts typically consist of 20 reps of the Russian twist, believing that core strength is one of the best ways to improve speed.
Russian twists are also a favoured workout choice by Olympic figure skaters, with improved core strength being one of the most effective ways to boost balance to avoid stumbling on the ice.
Oblique crunches are another fantastic way to target your core. Whilst lying on your back, keep one leg bent while the other rests on the floor. Then, bring your other leg up and rest it against the opposite knee. With your hands kept behind your head, twist and lift upward toward the knee of your elevated leg, ensuring that your shoulder blade is lifted, and your elbow touches your knee. Aim for 20 reps of this core workout.
Other effective core exercises include bent-leg crunches and lower-abs pulses.
Box jumps
Lower-legstrength is also an essential point of training for Olympic athletes, helping to maintain balance and stability. Box jumps are a popular workout choice, particularly for Olympic figure skaters, with the exercise targeting lower-leg strength, helping to prevent stress fractures and falls.
If you’re new to box jumps, then start with a lower box. Complete 3 sets of up to 20 reps, resting for only up to 1 minute between sets. This is an effective way to boost endurance whilst targeting your quad, calf, and glute muscles.
Start by standing with the box one short step in front of you and your feet shoulder-width apart. Bend your knees slightly and drop down, bringing your arms out behind you. Use this momentum to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
Always land softly on both feet whilst maintaining a slight bend in the knees to prevent injury. Then, step back down and repeat.
If you’re focusing on improving balance specifically, as many Olympic athletes do, then carefully attempt to land on one leg. Simply hold this pose for a few seconds to engage your core, ultimately boosting your overall stability. This workout mirrors the technique used by figure skaters when landing difficult jumps on the ice.
Trap bar deadlifts
Deadlifting is another common part of Olympians’ workout regimes and is a strength-training essential. For Chloe Kim, the Olympic snowboarder, trap bar deadlifts have become a regular part of her workout routine.
The trap bar shifts your grip from the front of your body to the sides, helping to reduce the pressure placed on the lower back during traditional deadlifts. Ensure that your shins are lined up directly with the centre of the trap bar before lifting. Then, push your glutes back as far as possible before bending your knees to grab the bar.
To avoid any pressure placed on the neck, keep your head in a neutral position whilst squeezing your shoulder blades together. Make sure your hips are lower than your shoulders before starting the lift.
Then, push your feet through the floor to stand up straight, ensuring that you’re squeezing your glutes at the top.
Carefully, push your glutes back as far as you can before bending your knees to set the weight down.
For many athletes, trap bar deadlifts have become a go-to, helping to reduce the risk of injury while building strength.
Diet
Daily diets of Olympic athletes will vary based on the particular sport, but the overall goal is to keep the body fuelled. According to the Olympics website, over 3,000 eggs and 450 kilograms of pasta are prepped each day in the Olympic Village’s main dining hall.
Here are some great meal ideas that are favoured by Olympic athletes:
Avocado and boiled eggs on sourdough toast
Many athletes tend to eat larger meals throughout the day to keep their bodies energised during busy training days. Because of this, avocado and boiled eggs are the go-to breakfast choice for many Olympians.
Avocados are full of healthy fats, which help to maintain healthy cholesterol levels. Boiled eggs are also packed with protein, an essential part of an athlete’s diet for building muscle and strength.
Protein is one of the most essential parts of an Olympian’s diet. The food group is hugely effective for strengthening muscles and reducing the risk of injury. Protein is also an essential component of our immune system to help athletes fight off illness.
Sourdough toast is rich in complex carbohydrates, which will help fuel the athlete’s training. Carbohydrates can also help to reduce inflammation, which can be high due to the athlete’s training load.
Chicken with vegetables
Chicken is packed with protein and can improve heart health, which is why many athletes incorporate it into their daily diets.
Chicken quesadillas and stir fries are some go-to meal choices in the Olympic Village. A side of vegetables and rice typically accompanies these meals.
Broccoli, spinach, and peas are all rich in iron, helping to boost energy levels, making them a crucial part of an Olympian’s daily diet.
During the Winter Olympics, eating plenty of iron-rich food can be a fantastic way to enhance red blood cell formation, especially when performing at high altitude and in cold temperatures. Foods that are packed with iron can help to transport oxygen, making them an essential part of any Olympian’s diet.
Salmon and rice
Another popular meal choice for Olympians is salmon, topped with a side of rice and vegetables.
Salmon is low in calories, which is perfect for athletes looking to stay lean while building muscles, such as figure skaters and skiers. The food is also rich in omega-3 fatty acids, which help reduce inflammation and improve heart health.
Simone Biles has stated that lemon pepper salmon is one of her top evening meal choices. This dish is typically accompanied by a side of broccoli, asparagus, and rice. Rice is another fantastic food choice for fuelling your body, keeping you full and energised throughout the day.
Smoothies
Many Olympic athletes have stated the importance of smoothies in their daily diets. Smoothies are quick to make and easy to digest, perfect for athletes with busy training schedules.
They are also a fantastic way to obtain your daily dose of vitamins, which is why they are so heavily relied on in the world of sports.
American swimmer Ryan Murphy has stated that his typical smoothie contains strawberries, bananas, spinach, oats, cinnamon, honey, and coconut water. This smoothie is rich in both iron and vitamin C, making it an ideal option for boosting energy and strength.
For Olympic athletes, pairing vitamin C with iron can actually boost the body’s absorption of iron, which is why so many Winter Olympic athletes incorporate things like lemon juice and bell peppers into their daily diet.
The spokesperson for Flex Therapist CEUs commented: “Whilst diet and workout routines will look different from athlete to athlete, ultimately the goal of every Olympian is to keep the body fuelled, enabling athletes to compete to the best of their abilities whilst reducing the risk of injury.
“For all Olympians, recovery is just as important as the actual training. This is why skipping warm-ups, cool-downs, and rest days can quickly result in an injury. Whether you’re training for the Winter Olympics or are just trying to lead a healthier lifestyle, it’s essential to listen to your body.
“Bad fitness habits place unnecessary stress on joints, muscles, and tendons, which can quickly turn a positive health goal into weeks of setbacks. This is why training like an Olympian should all be about keeping your body fuelled and strong, regardless of your long-term fitness goals.”
This information was provided by physical therapists at Flex Therapist CEUs.
