Are you one of those cyclists that can't be bothered to hit the gym? Well, you may want to rethink that because weight training can boost your cycling performance in ways that riding alone won't match. Pretty interesting, right?
Research from the Journal of Strength and Conditioning reveals something remarkable. Cyclists who stuck to a well-laid-out strength training program got better results in cycling economy, efficiency, and stamina than those who just did regular endurance training. The science backs this up - off-bike strength and conditioning work makes you faster. If you need real life proof do a search on the benefits of strength training for legends like Tadej Pogacar and Jonas Vingegaard.
Many cyclists still stay away from the weight room, even with the evidence. The truth is, strength training won't bulk you up. Your goal is to build a stronger foundation that supports your body's main muscles when you ride. A smart winter weight training program targets your core strength and muscle endurance through movements that match cycling motions.
Your rewards? You'll see more power output, fewer injuries, better muscle control, stronger sprints and climbs, and rock-solid core stability that improves bike handling.
This piece walks you through building the best weight training plan that fits your cycling program. It doesn't matter if you're just starting or want to fine-tune your current routine - we've got you covered.
Cyclists spend hours pushing their pedals and expect their muscles to work at peak levels during climbs, sprints, and long endurance rides. Just spending time in the saddle misses a key part of cycling performance. Strength training gives you benefits that cycling alone can't match.
Your body faces unique challenges from cycling. Cycling is a low-impact sport and doesn't stress your bones enough to keep them healthy. Research shows elite cyclists have much lower bone mineral density than runners. In a study of 19 elite cyclists, only one didn't suffer from low bone mineral density. Some cyclists develop osteoporosis even at young ages.
Your muscles develop specific patterns that create imbalances over time. Your quads and glutes get stronger through cycling while other muscle groups stay weak. This muscle imbalance becomes a problem since muscle strength directly affects your power during vital race situations.
Cycling mainly uses slow-twitch muscle fibers to build endurance. Notwithstanding that, you can boost your overall cycling ability by developing fast-twitch fibers through strength training, especially during climbs and sprints.
Strength training makes you more efficient at using oxygen to produce power - this is called cycling economy. Research shows cyclists who add maximal strength training improve their cycling economy by 4.8%. You'll maintain the same power output while using less oxygen.
On top of that, strength training increases your peak force production. Stronger muscles raise your sustainable power ceiling. Your typical power outputs become easier when your muscles are stronger, which lets type I (slow-twitch) muscle fibers handle more work. You'll feel less tired and perform better.
Through strength training, you'll recruit more muscle fibers, coordinate muscle groups better, and reduce unwanted muscle activation that fights against your pedaling. The nerve-to-muscle improvements really stand out - those muscles you've been relying on for a long time will suddenly generate more power.
This is a big deal as it means that cyclists who mixed strength training with endurance work showed 7.2% higher 5-minute maximal power output after 3-hour rides compared to those who only did endurance training. This extra power at the end of your ride could help you lead the pack instead of falling behind.
Evidence supports strength training, but some myths keep cyclists away from weights.
Learning these strength training facts will give you the knowledge to add it to your cycling routine and get the most performance gains.
You need to master simple bodyweight exercises before starting complex weight routines. These movements build stability, balance, and muscle coordination needed for advanced weight training. They also meet cycling-specific needs.
Core stability is the life-blood of cycling performance that connects your upper and lower body. A strong core keeps your torso anchored to the saddle. This directs more energy to your pedal stroke instead of wasting it through unnecessary movement.
The simple plank targets all core muscles and works your shoulders, back, and leg muscles at once. Here's how to do it right:
Planks help fix posture problems that develop from long hours of riding. Many riders do planks wrong with saggy hips or raised buttocks. Quality matters more than time—a proper 30-second plank helps more than a sloppy 2-minute one.
Ready to level up? Try these cycling-specific variations:
Lunges offer great sport-specific training since cycling uses mostly single-leg movements. They build your quadriceps, glutes, hamstrings, and boost balance and leg power with each pedal stroke.
Here's how to do a simple lunge:
Lunges work every muscle in your lower body, focusing on hips, quads, and hamstrings. The single-leg focus helps because cycling is basically a repeated single-leg sport.
After mastering simple lunges, challenge yourself with these variations:
Burpees give you a very effective full-body workout when time is short or you can't access your bike. This dynamic exercise combines strength and cardio training in one explosive movement.
Follow these steps for a simple burpee:
Burpees work great for cyclists because they target almost every muscle group and improve overall fitness. Research shows that 10 quick burpee repetitions can match a 30-second all-out sprint on the bike.
Start with 3 sets of 6-8 repetitions and rest 1-2 minutes between sets. As you get stronger, add 90-degree turns or body crunches during the jump to improve core stability.
Add these foundational bodyweight exercises to your routine 2-3 times weekly. This prepares you for advanced weight training while building cycling-specific strength.
Bodyweight exercises give you a solid foundation. Moving to weighted strength training takes your cycling power to the next level. Let's look at three exercise groups that give cyclists the best results.
Kettlebell swings are a game-changer for cyclists. They pack explosive power and endurance into one quick workout. Your posterior chain gets the most benefit, which helps you climb and sprint better on your bike.
The right form matters. Stand with your feet shoulder-width apart. Bend at your hips and swing the kettlebell between your legs. Push your hips forward with power to bring the weight up to chest level. Keep your back straight throughout.
These swings are perfect for busy cyclists. You can finish 10 sets of 10 reps in just 10 minutes. This quick workout fits perfectly between your time on the bike and other commitments.
Deadlifts work wonders for cyclists by strengthening your entire posterior chain—the muscles running from your neck to calves. This balances out the forward-leaning bike position that overworks your front muscles.
Your deadlift technique should focus on the hip hinge rather than squatting. This targets your hamstrings and glutes—muscles that cyclists often neglect but need for pedaling power.
Squats work perfectly with deadlifts. They hit your quads, glutes, and hamstrings from every angle. The best results come from squatting to about 90 degrees. This matches your pedal stroke's power-producing range.
Start light with both exercises. Master your form first. Then build up to 2-3 sets of 6-10 reps with moderate to heavy weights.
Renegade rows boost your core stability and upper-back strength at once. These are vital for good posture on long rides. Start in a high plank with hands on dumbbells. Do a push-up first. Then pull one dumbbell to your ribcage. Keep your hips level. This helps you transfer power from the handlebars to your pedal stroke, especially while climbing.
The overhead press builds shoulder stability that improves your bike handling. Your legs do most of the work in cycling, but a strong upper body reduces back and shoulder fatigue.
These weighted exercises create a complete strength system that boosts your cycling performance without bulk. Add them to your routine 1-3 times weekly. Do more during off-season and less when you ride heavily.
Let's talk about creating a weight training plan that works with your cycling schedule. You need to think about timing, volume, and how to merge strength work with your rides. Here's how to build a program that matches your cycling goals.
Studies show that 2-3 weekly strength sessions work best during the off-season (roughly September to January in this part of the world). You should cut back to 1-2 sessions weekly when your cycling volume goes up during race season.
Two weekly sessions give beginners enough stimulus to develop strength. The best cycling coaches say you should keep some strength work going. Even one weekly session during peak season helps you keep the gains you worked hard to get.
Here's what your weekly plan might look like:
We build strength through neural adaptations, not muscle bulk. This means you should:
Don't train to failure - it will hurt your performance on the bike. Your goal isn't to exhaust yourself. You want functional strength that helps you ride better - you want to be the powerlifter, not the bodybuilder.
You should keep at least 6 hours between strength workouts and hard cycling sessions. Here's how to recover better:
Adding strength work is simple if you're on a low-volume cycling plan. Riders doing mid-to-high volume can pair strength with moderate intensity riding days. Make sure your strength work lines up with your cycling priorities throughout the year.
Successful weight training programs stand out because they track progress carefully. Your best-designed strength plan might not improve cycling performance if you don't monitor and adjust it properly.
Your strength development shows up best when you record your "working sets." A working set happens when you perform close to muscular failure while keeping 1-2 repetitions in reserve. You should record 11 total working sets if you do 4 sets of 12 shoulder presses, 4 sets of 10 Bulgarian split squats, and 3 sets of 12 deadlifts.
A dedicated training log reveals things you won't see on digital platforms alone. Your log should track:
These warning signs suggest you might be training too hard:
These symptoms become a concern when they last longer than normal post-workout fatigue. One tough day is normal, but ongoing issues point to potential non-functional overreaching.
You should complete your current workload with proper form for two consecutive sessions before adding weights. Follow these progression guidelines:
Your cycling performance shows if your strength training works. You should see better sprint power, climbing ability, and less fatigue during longer rides after eight weeks of consistent strength work. Add strategic de-loading periods every 2-3 months as your periodized training moves forward.
Weight training gives cyclists a powerful edge that goes way beyond what time in the saddle can do alone. This piece shows how targeted strength work builds solid foundations, boosts power output, and creates tough bodies ready for demanding rides. The best part? These gains come without the extra bulk that could slow you down.
Your first steps should focus on basic bodyweight exercises to build stability before moving to weights. Once you've got these basics down, exercises like kettlebell swings and deadlifts will revolutionize your cycling performance. These movements target muscle groups that don't get much attention during regular rides.
Random gym sessions won't cut it - you need a solid plan. The perfect balance comes from 2-3 weekly strength workouts in the off-season, then scaling back as you ride more intensely. On top of that, keeping detailed training logs helps you see what works best for you.
Note that strength training works alongside cycling instead of competing with it. They complement each other perfectly and fix weaknesses that riding alone can't address. Strength training isn't optional - it's crucial to becoming a complete cyclist.
Many riders who resist strength training at first soon find it becomes their secret weapon for breaking performance barriers and continuing to feel strong as they age. Progress might seem slow at the start, but the results become crystal clear when you power up hills with new strength or keep proper form in those last tough miles.
Weight training turns good cyclists into great ones. Take it slow at first, follow this progression, and watch your performance soar. You'll thank yourself later when you're confidently crushing those climbs or sprinting strong to the finish line. Make strength training part of your regular cycling routine - it's worth every rep.
Happy riding!
