Cycling requires tremendous stamina, endurance, and control—but if you’re not hitting the weights, you’re leaving gains on the table. With strength training, cyclists can ride longer, climb faster, and do it with a lower risk of injury.
Stronger cyclists are faster cyclists.
This article explores how strength training complements your cycling, why it matters, and which exercises you should be doing for the best possible results. You also get a complete 14-week strength training program designed specifically for cycling gains.
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Want to jump right into the workout routine?
Click here for the Strength Training for Cyclists program.
Table of Contents
Benefits of Strength Training for Cyclists
For a long time, strength training was viewed with skepticism in the cycling world. The belief was that lifting weights meant unwanted muscle bulk, which would slow you down. The thought of adding extra muscle was like bringing a backpack to a race—unnecessary weight.
The myth went something like this: “Heavy weights = heavy legs = slow cyclist.”
Instead, many coaches emphasized long hours in the saddle, hill repeats, and high-rep, low-resistance exercises.
However, that mindset has shifted dramatically over the past couple of decades. While the long hours in the saddle will always be the centerpiece of the sport, research has shown that strength training improves power output and cycling performance.
Strength training is now a staple for cyclists to improve performance beyond what the bike can do—without sacrificing speed. If you’re cycling and not squatting, your legs are missing out on serious wattage potential.
Here are a few of the main benefits of weight training for cyclists:
Increased Power Output
Stronger legs mean more force per pedal stroke. Your quads, hamstrings, and glutes become pedal-pushing machines. There is no question that heavy strength work increases your muscle power, but does more power output translate into better cycling performance?
Improved Cycling Performance
And the answer is “yes”. Multiple studies demonstrate that lifting weights improves cyclists’ performance.1 2 3 4
It improves exercise economy and shifts fiber type from Type IIAX/IIX (fast-twitch, fatigue-prone) to Type IIA (fast-twitch, fatigue-resistant). Whether you’re into road cycling, mountain biking, or crit races, IIA fibers are your best friend. They adapt well to mixed efforts—short sprints, long climbs, and steady-state riding—so they are the bee’s knees for all cyclists.
And the improved performance comes not just from strength itself; increasing muscle mass will also make you a better cyclist. Not like a bodybuilder, of course, but some additional lean muscle makes you faster, not heavy and slow. Muscle mass is the primary driver of strength.
Some research goes as far as suggesting that replacing some of your endurance training with strength training will likely improve your cycling performance, not just maximal power on the bike but also time trial performance.5
These effects are apparent regardless of training experience, age, and sex. If anything, the benefits are just as big or even more significant in master cyclists.6
Use It or Lose It
Also, the adage “use it or lose it” is highly relevant here. The benefits of strength training for cyclists diminish or disappear if you stop training, so it’s important to keep lifting even during in-season. One weight session per week is enough to maintain the benefits, so it doesn’t take too much time or eat overly into your recovery.7 8
More Endurance
You might think endurance sports like cycling are all about cardio, but strength plays a role, too. Stronger muscles take longer to fatigue, which means you can ride longer without feeling like you’re dragging bricks behind you.
Strength training also helps your body handle lactic acid better.9 That is the stuff that makes your muscles feel like they’re on fire during tough workouts. By raising the point where that burning feeling kicks in, you can keep going longer and perform better— even if your overall fitness level (VO2 Max) doesn’t change.
However, some research (on cyclists) shows that your VO2 Max utilization does increase from heavy lifting.4 So hitting the weight is a win-win no matter what.
Injury Prevention
Cycling is repetitive—same motion, same muscles. Over time, that can lead to imbalances and overuse problems. Strength training can correct those imbalances by strengthening muscles you might neglect while riding. That, in turn, likely reduces the likelihood of overuse injuries.
Note that I said “likely”. That’s because while research supports strength training for injury prevention across many sports, direct evidence for cyclists is limited. Not because it doesn’t work but because of a lack of studies involving cyclists.
One meta-analysis found that resistance training almost halves overuse injuries among athletes.10 However, none of the studies involved cyclists, mainly soccer, basketball, and army recruits. Cyclists, whose movement patterns are much more linear and repetitive, don’t usually experience the explosive, high-contact forces that cause injuries in sports like soccer (unless they are involved in a crash).
But even if the direct evidence is scarce, it’s very likely that a stronger, more evenly developed body can handle the repetitive stress of cycling better.
Stronger Bones
Cycling is great for your health—except for your bones. It doesn’t do anything positive for bone health. In fact, high-level cycling is even bad for your skeleton.11 12
Lifting weights, on the other hand, is excellent for bone density and health.13 14 When you lift weights or do resistance exercises, your muscles pull on your bones. This stress (in a good way) signals your body to reinforce and build up bone tissue, making your bones denser and stronger.
How Often Should Cyclists Strength Train?
Cyclists should strength train 1–3 times per week consistently throughout the year, depending on the season. That frequency balances building strength with enough recovery to perform your best on the bike.
Seasonal Adjustments
- During the off-season (winter), your focus should be building maximum strength and power, with some increases in lean mass, if necessary. For most cyclists, two full-body sessions per week are likely ideal, although you could make the arguement for a third session if you feel that your recovery is on point. However, while going from one weekly strength session to two means significantly more gains once you’re past the beginner stage, going from two to three does not have nearly as great of an impact.
- The pre-season (spring) is the time to slightly reduce your strength training volume as your cycling volume increases. You can still keep it at two times per week but focus on heavy weights and lower in-session volume with compound exercises that give you the most bang for your training buck.
- During the in-season (summer), you want to prioritize cycling but maintain your strength. Reducing your lifting frequency to once per week is enough to keep your gains and performance benefits while allowing for more time and recovery for riding.
Balancing Cycling and Strength Training Workouts
If you can, separate your riding and your strength workouts, ideally on different days but at least several hours apart.
However, the week only has so many training days, and sometimes you might have to compromise.
If you have to do strength and endurance workouts back-to-back with little or no rest, it’s best to start with the workout that matters most to you. Ideally, do strength training on the same day as a low-intensity ride to avoid them interfering with each other. At least avoid doing heavy leg sessions right before long or intense rides, or you’ll compromise your performance on the bike.
If you need to do strength training close to a hard endurance workout, it’s better to do the endurance session first—but only if improving endurance is more important to you than building strength. During the off-season, there might be times when strength work gets higher priority.
Another option is to train different muscle groups for each workout. For example, you could cycle first and then do upper-body strength exercises. That way, the muscles you just worked won’t clash with the next part of your session.
Strength Training Program for Cyclists
This structured, periodized 14-week strength training program is designed specifically for cyclists. It focuses on building foundational strength, improving muscular balance, and eventually developing greater power transfer to the pedals.
This program works best if you already have some strength training experience. It features many different, relatively complex exercises, and if you have never lifted weights before, it might be too much for you to jump right into.
If you’re new to the gym, start with one of our beginner programs, like the Beginner Barbell Training Program. You train three times per week, alternating between workouts A and B.
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8–10 |
| Bench Press | 3 | 8–10 |
| Barbell Row | 3 | 8–10 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 6–8 |
| Lat Pulldown (or Pull-Ups) | 3 | 8–10 |
| Overhead Press | 3 | 8–10 |
In other words, you’ll train workouts A B A week one and B A B week two, then go back to week one and keep alternating between the two.
This beginner program (any many more) are available for free in our workout log app, StrengthLog.
You can use the strength you gain on the bike, and you teach your muscles, brain, and nervous system to play together, allowing you to move on to more complex programs.
If you do have some weight training experience, you’re ready for Strength Training for Cyclists.
14-Week Strength Training Program for Cyclists
This program will run for 14 weeks, divided into three main phases—a foundational phase, a strength phase, and a power phase—separated by deload weeks:
Program Overview
- Phase 1 (Weeks 1–4): General Strength & Stability
- Goal: Build a foundation of strength and muscle gains.
- Deload (Week 5)
- Phase 2 (Weeks 6–9): Building Maximal Strength
- Goal: Increase max strength, especially in the lower-body and core. Higher loads, fewer reps, longer rest intervals.
- Deload (Week 10)
- Phase 3 (Weeks 11–14): Power & Neuromuscular Efficiency
- Goal: Convert strength gains into cycling-specific power. Add more explosive movements while maintaining core lifts at lower volume.
- The schedule assumes two dedicated gym sessions per week, leaving ample time for on-bike training and recovery.
- Choose non-consecutive strength training days (e.g., Tuesday and Friday) based on your cycling schedule to make sure you recover adequately. Other than that, feel free to pick whatever days you prefer.
General Guidelines
- While optional, it’s a good idea to begin each session with 5–10 minutes of light cardio (e.g., easy spin on a stationary bike) followed by dynamic mobility drills (leg swings, hip openers, light band work) to prime the muscles.
- Start with manageable weights that allow a full range of motion and good form. When you can do the designated number of reps for each set, increase the load the next time you hit the gym. If your form breaks down, reduce weight and/or reps.
- During the first two training phases, the last rep of each set should be a struggle, but not impossible, to complete. In the third phase, you’re going for speed and explosiveness and won’t go near failure.
- Rest for 1–3 minutes between each set, depending on how fatiguing it is. Compound movements like squats or deadlifts require longer rest than, say, leg raises. Go by how you feel.
Follow This Training Program in StrengthLog
This program and many more are in the StrengthLog workout tracker app. The app is free to use, forever, with no ads. This program, however, is a premium program (it offers built-in progression and advanced periodization), which means it requires a premium subscription.
We offer all new users a free 14-day premium trial. You can activate it in the app without any strings attached.
Download StrengthLog and start tracking Strength Training for Cyclists today:
The exact set and rep details (the tables below are snapshots of a single week) along with the planned intensity and volume progression route, are available in your StrengthLog workout tracker app.
Phase 1: General Strength (Weeks 1–4)
Goal: Build foundational strength, lean mass, and improve muscle endurance.
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8–10 |
| Romanian Deadlift | 3 | 8–10 |
| Bench Press | 3 | 8–10 |
| Plank with Leg Raise | 3 | 60 secs |
| Single-Leg Glute Bridge | 3 | 12/leg |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 3 | 6 |
| Bulgarian Split Squat | 3 | 8–10 |
| Pull-Up | 3 | Max reps |
| Step Up | 3 | 12/side |
| Lying Windshield Wiper | 3 | 12 |
Deload (Week 5)
- Goal: Allow recovery and adaptation while preparing for the next phase. Use 50–60% of regular weight.
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 2 | 10 |
| Romanian Deadlift | 2 | 10 |
| Bulgarian Split Squat | 2 | 10 |
| Hanging Leg Raise | 2 | 12 |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 2 | 10 |
| Pull-Up | 2 | 10 |
| Box Jump | 2 | 10 |
| Wood Chop | 2 | 12 |
Phase 2: Maximal Strength (Weeks 6–9)
Goal: Increase maximal strength for cycling power. Heavier weight, lower reps. Emphasize bilateral big lifts (squat, deadlift) to maximize strength gains. Maintain some single-limb exercises for balance and stability.
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 5–6 |
| Romanian Deadlift | 3 | 6 |
| Overhead Press | 3 | 6 |
| Dumbbell Row | 3 | 6 |
| Plank | 3 | 30 secs, weighted if needed |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 3 | 3–5 |
| Bulgarian Split Squat | 3 | 6 |
| Pull-Up | 3 | 5–6 |
| Hip Thrust | 3 | 6 |
| Hanging Leg Raise | 3 | 12 |
Deload (Week 10)
Same as week 5.
Phase 3: Power and Stability (Weeks 11–14)
Goal: Convert strength into power and speed. Include explosive exercises (lighter load, fast execution) and maintain lower-body strength.
Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 5 |
| Box Jump | 3 | 8 |
| Single Leg Romanian Deadlift | 3 | 6 |
| Bench Press | 3 | 5 |
| Ball Slam | 2 | 10 |
| Plank with Leg Raise | 2 | 60 secs |
Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 3 | 3 |
| Bulgarian Split Squat | 3 | 6 |
| Hip Thrust | 3 | 6 |
| Pull-Up | 3 | 6 |
| Wood Chop | 2 | 12/side |
| Ab Wheel Rollout | 2 | Max reps |
After Week 14
Following this 14-week program, you should have improved strength, stability, and power on the bike. You can then transition to a maintenance program (e.g., one strength session per week) or start a new cycle with adjusted goals based on your racing schedule and performance needs. Remember to recalculate your 1RM because you’ll likely be significantly stronger now.
Bodyweight Strength Training Workout for Cyclists
Don’t have access to a gym? Here’s a bodyweight strength training workout for cyclists designed to boost leg power, core stability, and endurance—key elements for cycling performance. You can do it 2–3 times per week, and no equipment is needed.
Perform each exercise one after the other with little to no rest between sets, and repeat the circuit three times. Rest 1–3 minutes between circuits.
This workout is free in the StrengthLog workout log app.
| Exercise | Reps/Sets | Notes |
|---|---|---|
| Bulgarian Split Squat | 12 reps per leg | Focus on depth and stability. |
| Push-Up | 12 reps | Modify to kneeling push-ups if needed. |
| Step Up | 12 reps per leg | Use a sturdy box or bench. |
| Inverted Row | 12 reps | Keep body straight, engage core. Here’s how to do it without gym equipment. |
| Single-Leg Glute Bridge | 12 reps per leg | Squeeze glutes at the top. |
| Box Jump | 12 reps | Land softly, focus on explosiveness. |
| Plank With Leg Raise | 1 min | Alternate legs, engage glutes and core. |
| Heel Raise | 20–25 reps | Hold at the top for extra challenge. |
Click here to open this workout in StrengthLog.
Is this workout as effective as the full-fledged Strength Training for Cyclists program? No. But it is a great alternative if you can’t or, for some reason, don’t want to lift weights. And you can use it as a backup, even if you follow the full training plan, for when you can’t hit the gym.
Strength Training Exercises for Cyclists
Here are detailed descriptions of all the exercises in the Strength Training for Cyclists program in the order they appear.
Squat
The barbell squat: the holy grail of leg gains and one of the best ways to power up your cycling game. If you’re a cyclist, adding heavy squats to your workout routine can do wonders for your speed, muscle endurance, and pedal power, and according to research, squats should be a central exercise for all athletes in sports that require a strong lower body (or a strong body in general).15
Squats build quads, adductors, and glutes—aka the primary muscles you use in cycling, translating directly into more wattage per pedal stroke. They also improve your power-to-weight ratio, which is critical for standing climbs and bursts of speed.
How to Squat
- Place the bar on your upper back with your shoulders blades squeezed together. Inhale and brace your core slightly, and unrack the bar.
- Take two steps back, and adjust your foot position.
- Squat as deep as possible with proper form.
- With control, stop and reverse the movement, extending your hips and legs again.
- Exhale on the way up or exchange air in the top position.
- Repeat the movement for the desired number of repetitions.
Romanian Deadlift
The Romanian deadlift is a great exercise for the posterior chain (aka the muscles running down the back of your body). It has a more controlled movement and a bigger focus on your hamstrings and glutes than conventional deadlifts.
Unlike many other strength training exercises, the RDL makes you stronger in the hip-hinge motion cyclists use when pedaling out of the saddle or attacking a hill. With consistent RDL work, your hamstrings and glutes will not only get stronger but also more resistant to fatigue, which means more speed and less pain on long rides.
In addition to improving your performance on the bike (your hamstrings pull the pedals upward during the recovery phase of your pedal stroke, and your glutes generate power during climbs and sprints, for example,) RDLs can reduce the risk of overuse injuries as they balance out the quad dominance many cyclists develop.
Lastly, cycling is a unilateral activity, meaning you use one side of the body at a time, so adding single-leg RDLs can do wonders for identifying and correcting any imbalances between your legs. They also challenge your balance and coordination, which comes in handy when you handle tricky terrain.
How to Do Romanian Deadlifts
- Get into the starting position by deadlifting a barbell off the floor or by unracking it from a barbell rack. Stand feet hip-width, inhale, and brace your core slightly.
- Lean forward by hinging in your hips. Keep your knees almost completely extended.
- Lean forward as far as possible with good form (no rounding your back). You don’t have to touch the barbell to the floor, although it is OK if you do.
- Reverse the movement and return to the standing position. Exhale on the way up.
- Repeat the movement for the desired number of repetitions.
Note: The dumbbell Romanian deadlift is a viable alternative to the barbell variant.
Bench Press
The bench press is a compound exercise for your chest, front shoulders, and triceps. It also hits a bit of everything, from your core to your upper back, for stabilization. It’s one of the best lifts if you want to build a powerful and athletic upper body.
While cycling might seem like it’s all about leg strength, the bench press can still boost your performance because cycling requires more than pedaling. You also need to stabilize yourself on the bike, and a strong upper body gives you more control over the handlebars. Trust me, that reserve of strength is very nice to have, especially during sprints, climbs, or technical descents.
Also, you likely spend a lot of time hunched over the handlebars. Over time, that takes more out of your body than you might think, and preparing it by doing some upper-body strength work will allow you to ride longer without pain and fatigue.
In short, the bench press isn’t as crucial as leg work for cyclists, but it’s a great supplemental exercise to improve your overall strength, balance, and posture.
How to Bench Press
- Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.
- Grip the bar slightly wider than shoulder-width apart.
- Inhale, hold your breath, and unrack the bar.
- Lower the bar with control, until it touches your chest somewhere close to your sternum.
- Push the bar up to the starting position while exhaling.
- Take another breath while in the top position, and repeat the movement for your desired number of repetitions.
Plank With Leg Raise
The plank is one of the most popular core exercises around, for good reasons. It’s low-risk, effective, and activates your entire core better than classic sit-ups. That’s good news for anyone who spends a lot of time on the bike because cycling requires a strong core to maintain posture and efficiently transfer power to the pedals.
When you do standard planks, you’re holding a perfectly static position. With its subtle butt-lifting bonus, the leg lift introduces glute action and hip power while encouraging hip extension – the perfect counterbalance for hours spent in the saddle.
How to Do Plank with Leg Lifts
- Begin by getting into a standard plank position. Place your elbows directly under your shoulders, legs extended straight behind you, and toes pressing into the ground. Your body should form a straight line from your head to your heels.
- Brace your core, keep your back flat, and avoid letting your hips sink down or lift too high.
- Slowly lift one leg off the ground to about hip height without bending the knee. Keep your leg straight during the movement.
- Hold the lifted position for a moment, then gently lower your leg back to the starting position.
- Repeat the lift with the opposite leg, ensuring you maintain a strong plank position throughout the movement.
- Continue to alternate legs for the chosen amount of time.
Single-Leg Glute Bridge
The single-leg glute bridge is a bodyweight exercise that hammers your glutes, hamstrings, and core while improving hip stability and unilateral strength. It’s a progression from the regular glute bridge that isolates one side of your body at a time.
Single-leg glute bridges give you unilateral butt power, which means less reliance on smaller, fatigue-prone muscles, and is perfect for addressing muscle imbalances (not uncommon in cycling, as it relies heavily on your quads but largely neglects one of your most powerful muscle groups—the glutes).
Also, when you strengthen your glutes and stabilizers, you can reduce the stress of repetitive motion and the risk of knee and lower back pain—common complaints for cyclists.
Bend your knees and move your feet close to your butt to maximize glute activation.16
How to Do Single-Leg Glute Bridges
- Lie down with one foot on the floor, one leg extended.
- Tuck the pelvis in to properly activate the glutes.
- Push your hips towards the ceiling by using the glute muscle in the bent leg, until your body forms a straight line from head to foot.
- Squeeze your glutes at the top.
- Reverse the movement, and repeat for the desired number of reps.
- Switch legs and do the above over again.
Trap Bar Deadlift
The trap bar deadlift is somewhere between a squat and a traditional deadlift, using a hexagonal-shaped bar (hence the “trap bar”) that you stand inside while gripping handles at your sides rather than in front of your shins like a conventional deadlift.
Deadlifts are like the peanut butter to cycling’s jelly; they build explosive leg power (especially if you incorporate speed-focused variations), targeting your quads, hamstrings, and glutes—aka the holy trinity of cycling strength. The trap bar variant also strengthens the spinal erectors in a more spine-friendly way than regular deadlifts.
If you have the required mobility, use the low handles to force a deeper starting position for a longer range of motion. If not, you can start with the high-handle variant.
How to Do Trap Bar Deadlifts
- Step into the bar’s opening so that the handles are in line with the middle of your feet.
- Inhale, bend down and grip the handles.
- Hold your breath, brace your core slightly, and lift the bar.
- Lift the bar with a straight back, until you are standing straight.
- Lower the bar back to the ground with control.
- Take another breath, and repeat the movement for your desired number of repetitions.
Bulgarian Split Squat
The Bulgarian split squat is a single-leg squat variation where you elevate one leg on a bench or step behind you.
Split squats train your quads, glutes, and adductors—the muscles you rely on for powerful pedaling—while improving your balance and stability at the same time. The unilateral (one-sided) action is great for addressing common weaknesses and imbalances.
In addition to the performance benefits of split squats, they also give your rear leg a good stretch all the way from the bottom of your quads to your hip flexors—great for mobility in what can be a problem area for cyclists.
How to Do Bulgarian Split Squats
- Place a bar on your upper back or hold a pair of dumbbells in your hands.
- Stand with your back turned against a bench, which should be about knee height. Stand about one long step in front of the bench.
- Place your right foot on the bench behind you.
- Inhale, look forward, and squat down with control until right before your right knee touches the floor.
- Reverse the movement and extend your front leg again, while exhaling. Your back foot should only act as support.
- Repeat the movement for the desired number of repetitions, then switch side and repeat with your right leg forward and your left foot on the bench.
Pull-Up
Perhaps the king of bodyweight exercises, the pull-up is the gold standard for anyone looking to build upper-body strength and back muscle mass.
But cycling is all about legs, right? Not quite. Your upper body is surprisingly relevant for cyclists and increases in importance for stability, control, and endurance as your rides get longer and more tiring. Pull-ups are a great way to build strength that complements your cycling in several ways. Let me explain:
Pull-ups train the latissimus dorsi, the big muscles along your back that help you pull and stabilize, along with your rear delts and biceps. These muscles are more important than you might think on the bike. They support posture, improve handling, and assist with pulling on the handlebars when you climb or sprint.
In addition, strong lats counteract rounded shoulders and a tired back by keeping your upper body upright and balanced, opening up your chest, and pulling your shoulders back into place.
If you find pull-ups too easy, add extra weight by strapping on a weight belt or wearing a backpack with a weight plate. Conversely, if you struggle to do enough of them (yet!), you can loop a resistance band around the bar and stand on it as a helping hand. Or do lat pulldowns, another great lat exercise that uses the same pulling motion but is more easily scaleable to your strength level.
How to Do Pull-Ups
- Stand beneath a pull-up bar and reach up to grasp it with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart. Ensure your grip is secure and comfortable.
- Hang freely from the bar, fully extending your arms. Your feet should be off the ground.
- Engage your core muscles by squeezing your abs and glutes.
- Inhale and initiate the movement by pulling your body weight up towards the bar by bending your elbows and squeezing your shoulder blades together. Focus on using your back muscles rather than relying on your upper arms.
- Continue pulling yourself up until your chin reaches or clears the bar. Keep your torso upright and avoid excessive swinging or kicking with your legs.
- Slowly lower yourself back down to the starting position while maintaining control and stability, fully extending your arms.
- Repeat the movement for your desired number of repetitions.
Step Up
The step-up is a single-leg lower-body exercise where you step onto a bench or box and use your leg and butt strength to lift yourself up. It mimics the downward force used in cycling and is a functional movement that hits the same muscles and mechanics that power your pedals.
Step-ups primarily work your quads, glutes, and adductors, but also your hamstrings and calves to a lesser degree. When it comes to glute activation in particular, one study found it to be more effective than squats or hip thrusts.17
In addition, step-ups challenge your balance and coordination, which can improve your ability to handle turns, rough terrain, or an unexpected squirrel darting into your path.
How to Do Step Ups
- Stand in front of a chair, bench or something else that you can step up on.
- Place your foot on the chair.
- Lightly brace your core, and step up until your leg is straight.
- Lower yourself in a controlled motion.
- Repeat the movement for the desired number of repetitions for one leg, then switch legs and do it over again with the other leg.
Lying Windshield Wiper
The lying windshield wiper is not a car part, but it can certainly wipe the floor with your core. It targets the obliques, abs, and hip flexors—muscle groups that help you maintain balance and generate power on the bike—and challenges flexibility and hip mobility.
Rotational power in your core helps you maintain an efficient pedaling motion, keeps you steady during climbs or sprints, and transfers power effectively when you’re out of the saddle and rocking side-to-side.
If straight legs are too intense, try bending your knees to form a 90-degree angle to shorten the lever and make the exercise less challenging.
How to Do Lying Windshield Wipers
- Lie on your back, with your arms out to your sides and your legs straight up in the air.
- Optional: Bend your knees to 90 degrees.
- Slowly lower your legs down to one side.
- Reverse the motion, and lower your legs down to your other side.
- Repeat the movement for your desired number of repetitions.
Overhead Press
The overhead press is a classic exercise for upper body strength. But what’s it got to do with cycling, you ask? Well, while it might not directly spin your wheels faster, and cycling is primarily a leg-dominant sport, a strong upper body gives you tools for handling and stabilizing the bike.
Long rides mean your shoulders and arms bear weight for hours on the handlebars, and doing overhead presses strengthens the right muscles for improving upper-body muscle endurance and delaying fatigue. In turn, less arm and shoulder fatigue means more efficient power transfer to the pedals.
Press all the way up and lower with control. Don’t cheat your shoulders out of the full benefit of a full range of motion.
How to Overhead Press
- Place a barbell in a rack at about chest height.
- Grip the bar slightly wider than shoulder-width apart, and step close to it.
- Inhale, lightly brace your core, and unrack the bar.
- Let the bar rest against your front delts while you step back from the rack and place your feet shoulder-width apart.
- Press the bar up to straight arms while exhaling.
- Inhale at the top or while lowering the bar with control back to your shoulders.
- Repeat the movement for your desired number of repetitions.
Dumbbell Row
While your lower body supplies most of the power in cycling, your back, shoulders, and core provide stability, balance, and the strength to maintain your posture while transferring maximum power to the pedals.
The dumbbell row is one of the best exercises for the back, working many of those muscles in one movement: lats, traps, rhomboids, rear delts, traps, and even your biceps. Because it is a unilateral exercise (you train one side of your body at a time), it allows you to focus more intently on the working side and to get a full range of motion.
Hours in the saddle can wreak havoc on your back and shoulders, but rows help you fight the cyclist hunch and reduce the risk of both chronic overuse injuries and acute, nagging aches from long rides.
You can do dumbbell rows in different ways:
- The first is like in the video above, supporting your body with a hand and a knee on a bench.
- The second is standing with both feet on the floor, feet shoulder-width apart, with your upper body hinged forward at the hip and your free hand on a bench or a dumbbell rack for support.
Both ways are equally effective, so go with what feels best to you.
How to Do Dumbbell Rows
- Place a dumbbell on the floor beside a bench or some other sturdy object. Stand facing the bench and place your left hand and left knee on top of it.
- Grip the dumbbell with your right hand. Bend your knees slightly and hinge forward at the hips, keeping your back flat and your torso roughly parallel to the floor.
- Engage your core muscles to stabilize your torso throughout the movement.
- While maintaining the position of your upper body and keeping your elbow close to your side, inhale and pull the dumbbell up towards your torso by retracting your shoulder blade. Focus on squeezing your back muscles as you lift.
- Continue pulling the dumbbell until it reaches the side of your torso. Row it closer to your hips to target your lower lats. Squeeze your lats at the top of the movement, ensuring a strong contraction in your back muscles.
- Lower the dumbbell back to the starting position while exhaling, maintaining control and good form throughout the descent.
- Repeat the movement for your desired number of repetitions, switch sides, and perform the above steps rowing with your left arm.
Hip Thrust
The hip thrust has become one of the most popular exercises for the glutes during the last decade, with research backing it as a top choice for activating your behind, even more so than squats and deadlifts.18 19
That makes it a top choice for cyclists, too, because your glutes are a major part of generating power during everything from climbs to sprints and steady efforts. Glutes = horsepower. And, cyclists tend to over-rely on quads. Weak glutes can cause overworked quads and knee strain, and strengthening them balances your posterior chain.
Building glute strength and muscle mass with hip thrusts also helps you stabilize your pelvis, making long rides more comfy on the ol’ sit bones.
You can do this exercise in a hip thrust machine if you have access to one.
How to Do Hip Thrusts
- Sit on the floor with your back against a sturdy bench.
- Roll the barbell up over your thighs, until it is placed over your hips.
- Place your feet on the floor, about shoulder-width apart, with bent knees.
- Place your hands on the bar to stabilize it.
- Push the bar towards the ceiling by extending your hips. Your knees should form a ~90 degree angle at the top.
- Squeeze your glutes at the top of the thrust like you’re trying to crack a walnut before lowering the weight.
- Repeat the movement for the desired number of repetitions.
Hanging Leg/Knee Raise
The hanging leg raise and its beginner-friendyly sibling, the hanging knee raise, are phenomenal exercises for building core and hip flexor strength and muscle endurance. Cyclists rely on their core to maintain balance, optimize power transfer to the pedals, and stay comfortable in the saddle during long rides, and the hip flexors (the muscles at the front of your hips) are directly involved in the upward pull of the pedal stroke.
Both exercises involve hanging from a bar (like a pull-up bar) and lifting your legs or knees. They are staples for developing the rectus abdominis (your six-pack muscles), the obliques (side abs), and hip flexors. Both exercises train the same muscles, but knee raises are far less challenging.
How to Do Hanging Leg/Knee Raises
- Grasp a pull-up bar with an overhand grip, shoulder-width apart.
- Hang from the bar with your arms fully extended and your body in a straight line from your head to your heels.
- Engage your core and keep your back straight.
- Raise your legs or knees towards your chest, as high as you can, keeping your back straight and your core engaged.
- Slowly lower your legs back down to the starting position.
- Repeat the movement for your desired number of repetitions.
Front Squat
The front squat is a variation of the squat where you hold the barbell across the front of your shoulders. It works the same muscles as the back squat but emphasizes the quads more.
The quads are the primary muscles you use one the bike, making front squats a natural complement to your training. More strength in the front squat = more force on the pedals. Even though cycling itself uses your quads, it doesn’t increase your maximum strength the same way heavy weight lifting does.
How to Front Squat
- Grip the bar slightly wider than shoulder-width. Step forward and place the bar on the front of your shoulders: on top of your clavicles, and tight against your throat.
- Inhale and brace your core slightly, and unrack the bar.
- Take two steps back, and adjust your foot position.
- Squat as deep as possible with good technique.
- With control, stop and reverse the movement, extending your hips and legs again.
- Repeat the movement for the desired number of repetitions.
Box Jump
The box jump is a top-tier, almost plyometric (while they are often grouped under the plyometric umbrella, they don’t fully match the textbook definition) exercise that can increase the explosive strength you need for surges, sprints, and uphill climbs. It involves leaping onto a box or platform and trains your fast-twitch muscle fibers—the ones that give you that burst of speed.
Focus more on speed and control rather than jumping as high as possible. Cyclists aren’t high jumpers.
How to Do Box Jumps
- Select a box that is appropriate for your fitness level and jumping ability.
- Stand with your feet shoulder-width apart, a few inches away from the box. Your knees should be slightly bent, and your hips pushed back in an athletic stance, like a mini squat.
- Engage your core and swing your arms back to generate momentum. Keep your chest up, and your weight balanced evenly across your feet.
- Push through the balls of your feet, extending your hips, knees, and ankles as you jump up. Swing your arms forward and upward to help propel yourself onto the box. Jump with both feet leaving the ground at the same time.
- As you land on the box, aim to have both feet hit the surface at the same time. Bend your knees slightly to absorb the impact, keeping your chest up and back straight.
- Once you’ve landed on the box, stand up tall, extending your hips completely to finish the jump.
- Step off the box one foot at a time, and reset your stance before attempting the next jump.
- Repeat the movement for your desired number of jumps.
Ball Slam
The ball slam is an explosive exercise that involves lifting a weighted ball (often called a slam ball or medicine ball) overhead and then slamming it to the ground with all your might.
Ball slams work almost your entire body: shoulders, arms, chest, and upper back for the lift and throw; abs, obliques, and lower back as they stabilize and generate force; quads, hamstrings, glutes, and calves as they support the movement and assist with power.
They complement cycling perfectly by strengthening your core for stability and balance in the saddle and building explosive full-body power generation that translates into more watts on the pedals.
Use a no-bounce slam ball, or be ready for some ball-to-face action.
How to Ball Slam
- Stand with your feet about shoulder-width apart, your knees and hips slightly bent, holding the ball in both hands at chest height. Engage your core, and keep a good posture.
- Extend your knees and drive your hips forward while simultaneously lifting the ball. Aim for being as tall as possible, the ball overhead, arms up, hips slightly forward, and on your toes from the force of your drive.
- Use your core and arms to slam the medicine ball straight down between your feet with as much force as possible. Press your hips back and bend your knees to further power the slam. Exhale as you slam the ball down.
- Squat down to pick up the ball from the floor, then immediately move into the next slam by repeating the movement.
- Repeat the movement for your desired number of repetitions.
Wood Chop
The wood chop mimics the motion of swinging an axe to chop wood, hence the name. It’s a functional movement that targets your core, with a special focus on the obliques, transverse abdominis, and other deep core muscles that stabilize you on the bike.
While cycling is primarily a linear movement, more rotational strength is always a good idea for smoother pedal strokes, especially when you’re powering up hills or cornering. Rotational movements also increase the muscle coordination between your upper body, core, and lower body.
Note: You can do this exercise with either a resistance band (like in the video demonstration above) or a cable pulley system.
How to Do Horizontal Wood Chops
- Fasten an elastic band at shoulder height. Grip the band with both hands, step away, and stand sideways to the band’s anchor point.
- With almost straight arms, make a sweeping, horizontal movement to your other side.
- Return to the starting position in a controlled manner.
- Repeat the movement for your desired number of repetitions.
Ab Wheel Rollout
The ab wheel rollout uses a simple piece of equipment: the ab wheel, usually a small wheel with handles on either side. It involves rolling the wheel away from your body and then pulling it back while maintaining a plank position.
Rollouts train your entire core, from your six-pack to your side abs and deep core muscles that hold everything together. In addition, your lats, shoulders, arms, and lower back help with the rolling and stabilization.
For cyclists, they don’t just scream “core strength”; they whisper sweet promises of better muscle endurance, stability, and more power in the saddle. Your core acts like a bridge that transmits power from your legs through to the pedals, stabilizes your spine and pelvis, and lets your legs do their job without wasting energy wobbling side to side.
If rolling out all the way is too challenging, start with wall rollouts or only go halfway out to build strength and gradually increase the range of motion.
How to Do Ab Wheel Rollouts
- Start by kneeling on the floor with your hands on the ab wheel, placed directly in front of your knees.
- Engage your core and slowly roll the wheel forward until your body forms a straight line from your knees to your head.
- Be sure to keep your back straight and your core engaged throughout the entire movement.
- Reverse the movement, roll the ab wheel back towards your knees, and return to the starting position.
- Repeat the movement for the desired number of repetitions.
Strength Training for Cyclists: Final Words
You have reached the end of this guide to strength training for cyclists. 🚴
Thank you for reading! I hope you have enjoyed it and learned things that will take your rides to the next level.
To follow the training routine in this article, download our workout log app and start tracking your workouts today:
Click here to open the program in StrengthLog.
***
Strength training isn’t just for gym rats or bodybuilders. It’s also essential for becoming the best cyclist you can be. By adding some squats, deadlifts, and core work to your routine, you’ll climb hills like a mountain goat and sprint like you’ve been shot out of a cannon.
Okay, that was an exaggeration, but stronger muscles do mean more power, better bike control, and likely fewer injuries and aches. So, step off the saddle every now and then, hit the weights, and reap the benefits. Because a strong rider is a fast rider.
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