Strength Training for Cyclists: 8 Exercises and a Simple Plan

Cycling is brilliant for the heart and lungs, but it is non-weight-bearing and works the body in one repetitive movement. Strength training fills the gaps: stronger muscles and tendons, better posture on the bike, more sprint power and, importantly for older riders, stronger bones. Two short sessions a week are enough.

What strength training does for cyclists

• Durability: muscles and tendons that cope with long rides and hard efforts.
• Bone health: cycling loads bones very little; lifting helps maintain bone density.
• Power: better starts, sprints and short climbs.
• Posture and comfort: a strong core and back hold position on the bike.
• Injury resilience, especially in the knees, hips and lower back.

Eight key exercises

Exercise	Works	Why it matters on the bike
Back or goblet squat	Quads, glutes	Main pedalling muscles
Romanian deadlift	Hamstrings, glutes, back	Hip hinge, back strength
Bulgarian split squat	Single-leg strength and balance	Pedalling is one leg at a time
Step-ups	Quads, glutes	Mimics the downstroke
Hip thrust or glute bridge	Glutes	Power from the hips
Plank and side plank	Core	Stable torso, less rocking
Bent-over row	Upper back	Holds position on the hoods and drops
Calf raises	Calves, Achilles	Ankle stability and tendon health

Sets, reps and load

• Starting out: 2–3 sets of 10–12 reps with a weight you could lift a few more times.
• Building strength: 3–4 sets of 5–8 reps with heavier loads and good form.
• Core: planks of 30–60 seconds.
• Learn the movements with light weights first; consider a session with a qualified coach.

A simple two-day plan

Day A	Day B
Goblet or back squat 3x8	Romanian deadlift 3x8
Bulgarian split squat 3x8 each leg	Step-ups 3x10 each leg
Bent-over row 3x10	Hip thrust 3x10
Plank 3x45 s	Side plank 3x30 s each side, calf raises 3x15

Fitting it around bike training

• Off-season and base: two sessions a week, progressing load; see the base training plan.
• Build and race season: one session a week to maintain strength.
• Lift on the same day as a hard bike session, or on an easy day, so that hard days stay hard and easy days stay easy.
• Avoid heavy leg work the day before key intervals; see power zones for planning intensity.
• Expect some leg heaviness in the first weeks; it fades as you adapt.