Why every cyclist should lift - not just ride!
Strength Training for Cyclists: The Complete Guide 🚴♂️🏋️
Why Every Cyclist Should Lift — Not Just Ride
Cycling develops great cardiovascular fitness and endurance, but it doesn’t provide everything your body needs for long-term performance. Strength training fills in those gaps and supports your riding in ways that cycling alone can’t.
With a well-structured strength plan, you can:
Increase power and pedal efficiency
Improve muscular balance and reduce injury risk
Support bone density and joint health
Enhance comfort, stability, and posture on the bike
Strength training isn’t just a nice bonus — it’s one of the simplest ways to become a stronger, more resilient cyclist.
The Muscles Cyclists Should Train
Cycling power relies on a coordinated effort from several muscle groups:
Glutes — major drivers of hip extension during the power phase
Quadriceps — help produce the majority of the downward force
Hamstrings & calves — assist in the downstroke and stabilize the ankle and knee
Core & back — maintain posture, transfer force, and stabilize the body
Most of your pedaling power is created during the downward phase of the stroke, when the hip and knee extend. Strength training ensures every contributing muscle is strong enough to do its part.
The Most Effective Strength Exercises for Cyclists
A balanced strength program for cyclists focuses on functional movement patterns that build power, stability, and mobility.
Key Movement Patterns & Example Exercises
Movement PatternExample ExercisesKnee-dominantLunges, step-upsHip-dominantSquats, deadlifts, Romanian deadliftsCore stabilityPlanks, side planks, anti-rotation drillsHorizontal pushPush-ups, bench pressHorizontal pullDumbbell rows, inverted rowsVertical pushOverhead pressVertical pullPull-ups, lat pulldowns
Training Tips
Prioritize free weights when possible — they recruit stabilizers and translate well to real-world movement.
Warm up with dynamic mobility, and cool down with light stretching or mobility work.
Focus on good technique, control, and gradual progression, not just lifting heavy.
Sample Strength Session for Cyclists
Here’s an example of a balanced lower-body + core session:
Warm-up
5–10 minutes of dynamic mobility (leg swings, hip openers, bodyweight squats)
Strength Work
Squats or deadlifts — 3×6–10
Lunges or step-ups — 2×8–12 per leg
Romanian deadlifts or hip thrusts — 2×8–12
Core work (planks, dead bug, anti-rotation) — 2–3 exercises
Cool-down
Light stretching or foam rolling
You can add optional upper-body exercises (push and pull) if time allows.
How to Schedule Strength Training With Cycling
Strength training and cycling work best together when planned correctly. Here’s how to avoid excessive fatigue:
Place strength sessions on easy ride days or before a rest day.
Avoid hard gym workouts right before intense interval sessions or big ride days.
Reduce lifting volume during heavy cycling blocks or close to key races.
Maintain at least one strength session per week year-round to retain your gains.
Emphasize mobility and lighter loads during peak cycling season.
Consistency matters more than perfection. Small, regular doses of strength work deliver big long-term benefits.
Strength Training Through the Season
Your strength work should adapt to your cycling schedule:
Off-Season / Base Phase
Build foundational strength
Focus on technique, stability, and correcting imbalances
Moderate to heavy lifts, 2–3 sessions/week
Build Phase
Maintain strength with slightly reduced volume
Continue mobility and cycling-specific core work
1–2 sessions/week
Peak / Race Season
Keep sessions short and light
Prioritize maintenance, not heavy lifting
1 short session/week
Recovery Weeks
Use light strength or mobility sessions
Focus on movement quality and tissue health
Long-Term Benefits for Cyclists
Regular strength training supports:
Higher power output
More efficient pedaling mechanics
Better bone density and joint stability
Improved posture, comfort, and bike handling
Reduced risk of overuse injuries
Better aging and long-term athletic durability