CYCLING & STRENGTH
Strength training for cyclists: program, exercises, and progression
For cyclists, strength training makes the most sense as part of the bigger picture. A simple program can make you stronger without competing with the rides that matter most for your goal.
Key takeaways
- Start with 1–2 simple strength sessions per week.
- Build the program around squat/leg press, a hip hinge, and controlled progression.
- Let your most important rides determine how hard the strength session should be.
Can strength training help cyclists?
A recent systematic review and meta-analysis found that heavy strength training can improve cycling performance and efficiency in endurance cyclists. The certainty of the evidence was rated low, so the results do not precisely say what works best for every cyclist.
That does not mean strength training replaces cycling. Fitness, technique, overall training volume, and the ability to stay consistent remain central to getting better on the bike. Treat the strength session as a chance to work with high force in a few movements, while cycling still drives the specific adaptation.
Which exercises should cyclists choose?
A simple program can be built around squat or leg press, a hip hinge like the Romanian deadlift, a single-leg exercise, and a pull or press for the upper body. Choose variations that match your experience and any niggles.
Two to three working sets per exercise is enough to start. Use a load you can move under control, and only add weight or reps once you can hold the same quality week to week. The goal is not to mimic pedaling with weights — strength training and cycling have different roles, and you get more from both by letting them stay that way.
How do you combine strength training and cycling?
Start with one or two strength sessions per week. Place them after an easier ride, or with good spacing from intervals, long rides, and races when your calendar allows.
During base training you can gradually build strength with a bit more volume. During a block of hard rides or races, cut the number of sets while still keeping the exercises. Track both your strength log and your cycling data — if power, sleep, or motivation drop consistently, that is a signal to adjust total load rather than just pushing more in.