How Can Strength Training Help Cyclists?

Cyclists often focus on mileage, intervals, and cadence, but many training routines overlook a key element: strength. In 2025, with proper strength training, you can improve force transfer to the pedals, increase resistance to fatigue, and reduce injury risk.

How can you do this? By incorporating the right exercises into your routine. In our blog, we’ll show you which ones are most effective and how to improve your performance.

Why Strength Training Matters for Cyclists: Main Benefits

Increased Power and Speed

Stronger muscles allow cyclists to pedal with greater force and maintain higher speeds with less energy. By targeting essential muscle groups such as the quadriceps, hamstrings, glutes, and core, riders improve acceleration, climbing, and sustained speed on flat terrain. Strength training also activates fast-twitch muscle fibers, which are crucial for sprinting and short bursts of power.

Enhanced Endurance

Cycling is a repetitive-motion activity, and strength training corrects these weaknesses by engaging stabilizer muscles, ensuring more effort translates into forward motion. As a result, cyclists can maintain performance for longer.

Lower Risk of Injury

Weak or imbalanced muscles increase the risk of overuse injuries, especially in the knees, lower back, and hips, as these areas absorb most of the strain in cycling. Strength training reinforces supporting muscles, improves force distribution across joints, and reduces excessive stress. 

Improved Bone Density and Joint Health

Unlike weightlifting, cycling places little stress on bones, meaning it does not significantly contribute to bone density. Strength training, particularly weight-bearing exercises, counteracts this by stimulating bone growth and reducing the risk of fractures and osteoporosis. It also reinforces connective tissues around joints, enhancing durability and limiting wear over time.

Faster Recovery

Cyclists should include exercises that improve mobility, such as bodyweight movements and resistance band training, to maintain range of motion and reduce post-ride stiffness. Skin care is also essential—use a body block to fight friction and minimize discomfort during extended rides.

Long-Term Health and Performance

Strength training supports metabolic health by preserving muscle mass and improving the power-to-weight ratio, which is critical for endurance sports like cycling. Incorporating resistance exercises into a routine helps cyclists maintain performance with age by slowing the decline in muscle strength and coordination.

 

How to Add Strength Training to Your Cycling Routine

1. Plan Your Training Schedule

Schedule strength training on lighter riding days or after cycling sessions. If both are done on the same day, prioritize cycling and wait at least six hours to prevent excessive fatigue. During the off-season, aim for two to three sessions per week. In peak cycling periods, limit it to once or twice a week to maintain strength without overloading the body.

2. Adjust Load and Intensity

Cyclists don’t need heavy lifting, but progressive overload is important. Begin with bodyweight exercises or light resistance and gradually increase the load. Use moderate resistance with 8–12 reps per set, focusing on controlled movements rather than maximum effort. 

Power-focused cyclists benefit from lower reps with heavier weights, while endurance riders should use higher reps with moderate loads.

3. Prioritize Recovery and Mobility

Stretching, foam rolling, and mobility drills maintain flexibility and reduce stiffness. Strength training should include dynamic warm-ups to prepare the body and cooldowns to aid recovery. Neglecting skin care increases the risk of irritation from prolonged saddle time, which is often overlooked in recovery. Use our kit to protect your skin on every ride.

4. Monitor Progress and Adjust

Like cycling, strength training requires consistency and adaptation. Tracking progress in key exercises and assessing how strength translates to cycling performance can guide adjustments. If fatigue starts affecting ride quality, reduce volume or adjust workout timing.

How Often Should Cyclists Do Strength Training?

Optimal frequency depends on factors such as the training phase, individual goals, and overall workload.

 

• Off-Season: When cycling intensity is lower, strength training two to three times per week allows for gains without compromising recovery. This period is ideal for building a foundation by focusing on exercises that target major muscle groups used in cycling. It’s also the best time to gradually increase weights and refine movement patterns.
  

• Pre-Season: As cycling volume increases, strength training should shift from muscle-building to maintenance. One to two sessions per week with explosive movements and functional exercises that support pedaling efficiency are enough to sustain strength without interfering with endurance. Reducing training volume while maintaining intensity ensures it remains an asset rather than a burden.

• In-Season: Once races or high-intensity training blocks begin, recovery takes priority. One session per week is enough to preserve strength without adding excessive fatigue. This approach helps maintain strength throughout the season.

General Recommendations

• Consistency: Even minimal sessions provide benefits when performed regularly.

• Recovery: Paying attention to your body and adjusting training loads prevents overtraining.

• Individualization: Strength training should be tailored to personal needs, goals, and responses. Consulting a coach or fitness professional can provide personalized guidance.

What else supports proper recovery? Foot care. Revitalize your feet with our specially formulated cream to reduce dryness from long hours in the saddle.

Best strength exercises for cyclists

Leg Exercises

• Squats: Improve power transfer to the pedals and enhance stability.
• Lunges: Mimic pedaling’s unilateral movement strengthens each leg individually, corrects muscle imbalances, and improves coordination.
• Deadlifts: Strengthen the glutes, hamstrings, and lower back, which is essential for cycling posture and power generation.

Upper Body Strength Training

• Push-Ups: Strengthen the chest, shoulders, and triceps, improving bike control and endurance.
• Pull-Ups: Target the back and biceps, enhancing upper body stability, especially during climbs and sprints.

Plyometric Exercises

• Box Jumps: Develop explosive power for faster accelerations and sprints.
• Jump Squats: Enhance muscle reactivity and pedaling efficiency by combining strength and speed.

Bodyweight Exercises

• Burpees: A full-body movement that builds cardiovascular endurance and muscular strength.
• Mountain Climbers: Engage the core, shoulders, and legs to develop strength and endurance.

Core Strengthening Exercises

• Planks: Improving core stability is essential for maintaining posture and transferring power to the pedals.
• Russian Twists: Strengthen the obliques, enhancing balance and control.

Flexibility Exercises

• Hamstring Stretches: Increase flexibility, reduce strain risk, and improve pedaling efficiency.
• Hip Flexor Stretches: Relieve tightness caused by prolonged sitting.

Resistance Band Exercises

• Lateral Band Walks: Strengthen the hip abductors, improve knee alignment, and reduce injury risk.
• Band Pull-Aparts: Develop upper back strength, helping counteract rounded shoulders and poor posture.

Weight Training

• Leg Press: Targets the quadriceps, hamstrings, and glutes, providing controlled resistance for muscle development.
• Overhead Press: Builds shoulder and upper back strength, supporting bike handling.

Full-Body Exercises

• Kettlebell Swings: Combine strength and cardiovascular conditioning, focusing on the hips, glutes, and core.
• Turkish Get-Ups: Improve stability, mobility, and coordination across multiple muscle groups.