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If you're like me, few things in life bring as much joy as riding your bike. If your schedule allowed, you'd probably spend several hours each day on the saddle. But, for most of us, that's just not possible. Knowing your time is already limited, it’s easy to see where additional training in the gym or at home with weights is unlikely to be at the forefront of your mind. After all, you have professional commitments, family responsibilities, and countless other demands on your time.
Given these challenges, you might wonder if dedicating time to strength training is worth it. The short answer is absolutely. Strength training isn't just about getting stronger; it’s about increasing your power output, boosting bone density, and ensuring your body can handle the demands of the sport for years to come. In the remainder of this article, I’ll walk you through everything you need to know about strength training and then cover the 5 must-do strengthening exercises for cyclists to maximize performance, limit the risk of injury, and keep you riding for years to come (4).
Introduction to Strength Training
Strength training is not always intuitive for cyclists. For a long time within the sport, the focus was simply on training as much as possible on the bike. There was a lot of skepticism about how one could improve speed or athletic performance on the bike through training off the bike. With this being the case, there is a large portion of cyclists who have a limited background in strength training. In a positive shift for the sport, strength training is now being seen as a crucial component for cyclists to improve their overall performance and health both on and off the bike.
Before we dive into the exercises, it’s important to have a broad level of understanding of how to train specifically for strength. You might be wondering, “isn’t all weight training the same as strength training?” Not quite. While all weight training involves resistance, how you train — such as the amount of weight, number of repetitions, number of sets, and rest times – determines the specific outcome.
Those outcomes, or adaptations, include strength, power, hypertrophy, and endurance, each with its own specific focus and outcome. I’ll highlight some of the key differences here:
- Strength: your muscle’s ability to generate force (ie. lifting 200 lbs off the ground)
- Power: your muscle’s ability to generate force within a certain time frame (ie. producing a quick burst of speed on the bike during a sprint)
READ: STRENGTH VS POWER
- Hypertrophy: your muscle’s size
- Endurance: your muscle’s ability to perform an activity for an extended period (ie. long distance runners, cyclists, or someone doing a repetitive activity for hours)(2).
Another common misconception among cyclists is that they should focus solely on endurance training. However, integrating strength training into your routine can lead to significant gains in power, efficiency, and overall cycling performance. The chart below will help to guide you on how to make sure you are targeting the intended adaptation:
Essentials of Strength and Conditioning, 4th Ed
Depending on where you are at in your strength training journey, here are a few additional resources for you to utilize:
- If you haven’t been exposed to strength training in the past, check out our podcast on how to begin strength training here!
- If you have spent time in the past strength training and want to track your progress, check out these cycling strength benchmarks for various lifts, as well as this strength training calculator to see how you stack up with your current training!
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What Muscles Should Cyclists Be Strength Training?
Let’s consider what muscles cyclists utilize the most. The first muscles that often come to mind are the quadriceps and hamstrings.
- The quadriceps, often affectionately referred to as the quads, are a group of four muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) are responsible for bending the knee and flexing the hips.
- The hamstrings, on the other hand, are a group of three muscles (biceps femoris, semimembranosus, and semitendinosus) responsible for flexing the knee and extending the hips.
With a large majority of the pedal stroke motion on the bike coming from the hips and knees, it's no wonder there is so much emphasis placed on these large muscles.
Although these muscles indeed play a vital role on the bike, we can’t overlook the other muscles that are needed to maximize our comfort and performance while riding. These other supporting, or ‘accessory muscles’ include our glutes, calves, adductors, and core. This chart shows muscle activation across the pedal stroke for cyclists to get a better idea of what muscles are being used and when, helping to highlight the importance of training all these muscles, not just the big names. Of particular note, the muscles controlling your ankle position play a fairly significant role, especially on the upstroke (3).
Electromyographic analysis of pedaling (3)
"Must-Do" Strengthening Exercises For Cyclists
Each of the following exercises are broken down by the primary muscles that the exercise focuses on, why it is effective, as well as how it can benefit you specifically as a cyclist.
Exercise 01 of 05
This exercise targets the gluteus medius and core muscles. A 2009 study by Distefano et al looked at electrical muscle signals during several different glute strengthening exercises to determine which exercises were the most effective. They found the side plank with hip abduction to be more effective than several clamshell variations, as well as more than lunges. Additionally, this exercise will engage the core to focus on stability, which is crucial when it comes to handling on the bike (1).
Exercise demonstration
Side Plank - Hip Abduction
View exercise instructions
- HOW: Get set-up on your side with your elbow directly under your shoulder and your forearm supported on the ground. Have your feet stacked and supported on the ground with the knees straight. To begin the exercise, push your hips up and forward as high as you can and hold this position. Then lift your top leg up towards the ceiling while keeping it straight and in line with your body, lower and repeat.
- FEEL: This should feel like a full-body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will especially feel your right hip and core muscles working if you’re laying on your right side. Follow the video for other cues and tips.
- COMPENSATION: Do not let your hips or shoulder sag, do not let your body rotate.
Check out some more great exercises that focus on the glutes HERE!
Exercise 02 of 05
This exercise primarily targets the hamstrings. Depending on your pedaling style, you may have certain muscles that are more dominant than others. A very common presentation for cyclists is quad dominance. These individuals are described or classified as “pushers,” who don’t fully utilize the hamstring during the pedal stroke. This imbalance can be corrected through focused on-bike training and specific hamstring strengthening exercises like the single leg RDL. The single leg RDL isolates the hamstring, while also challenging single leg stability and lateral strength of each leg. Whenever possible, incorporating single leg focus is beneficial for cyclists as cycling is a repetitive single leg sport.
Exercise demonstration
Single Leg RDL
View exercise instructions
- HOW: In a standing position, shift your weight to one leg. Apply pressure through all of your foot and slightly bend that knee. Hinge forward at the waist while keeping your back flat and kick the opposite leg back. Pull yourself back to the starting position by pushing into the ground and using your glute and hip muscles to bring your back up straight again.
- FEEL: You should feel your hamstring muscles working as you hinge forwards and back up. You should also feel your foot/ankle muscles working to balance your leg while hinging forward.
- COMPENSATION: Keep your back flat as you hinge forward at the waist, don’t twist it. Keep your hips level, don’t twist them as you kick your leg back.
#3 Goblet Squats:
This exercise primarily targets the quads, arguably the most active muscle for cyclists on the saddle. It also engages the glutes, hamstrings, and core, making it an excellent all-around lower-body exercise. All cyclists should be performing some variation of the squat. When it comes to the goblet squat, some specific benefits include increased depth and control throughout the motion. When performed at full depth, this exercise can also be a great way to improve hip and ankle mobility. Greater mobility at these joints can lead to more efficient pedaling mechanics and as a result, reduce injury risk. Additionally, goblet squats are a great starting point for those new to strength training, as they build the foundational strength needed for more advanced exercises like barbell squats.
Exercise 03 of 05
Exercise demonstration
Goblet Squat - Kettlebell
View exercise instructions
- HOW: Hold a kettlebell by the bell or the handles and keep it close to your chest as best as you can. Keep your shoulders lined up over your knees and ankles. Perform a squat while maintaining good form throughout your upper and lower body.
- FEEL: This should primarily be a leg workout as well as an upper-body workout as the KB gets heavier.
- COMPENSATION: Do not bend or arch your back excessively, do not lose form.
#4 Step up to reverse lunge: This exercise is a powerful compound movement that targets the glutes, quads, hamstrings, and calves. Combining these two movements can help to drastically improve unilateral strength, which is crucial for cyclists. The step up portion focuses more on the quads, glutes, and calves, whereas the reverse lunge portion engages the glutes and hamstrings. Multi-step exercises such as this can improve your coordination, as well as overall stability and balance on the bike, making it easier to navigate technical terrain or maintain control during high-intensity efforts
Exercise 04 of 05
Exercise demonstration
Deficit Posterior Lunge - Step Up, Single Leg Balance
View exercise instructions
- HOW: Stand on a box/step and know that the leg that doesn't move from the box/step will be the one working. Begin the exercise by stepping back and performing a posterior lunge followed by transitioning into a step up with single leg balance. The leg you step back with is the same leg you drive into the air until your thigh is at least parallel to the ground. Squeeze the butt muscles on the leg you're standing on as you balance, and then step back down into another posterior lunge. One rep counts as performing both movements.
- FEEL: You should feel the thigh muscles and the butt muscles working in the leg that is on the box/step.
- COMPENSATION: One leg should never leave the box/step until you switch to the other side. Avoid letting your knee cave in as you step up and step down/lunge. Make sure you have equal weight distribution throughout your whole foot that you're standing on the entire time. Avoid pushing off the ground with your back leg as you are stepping up. Don’t step down to fast – try to control it.
Exercise 05 of 05
This exercise focuses on bicep strength and core stability. Cycling demands a lot more from the upper extremity than we might initially think. Whether its long rides, or intense climbs, being able to maintain solid posture and control handling while riding often comes down to upper body strength. A strong upper body helps you stay balanced and reduces fatigue, allowing you to ride more efficiently and comfortably for longer periods. By incorporating the renegade row into your routine, you not only build the necessary upper body strength for better bike handling but also enhance overall stability, which is crucial for peak performance on the bike.
Exercise demonstration
Renegade Row - Dumbbell
View exercise instructions
- HOW: Begin this exercise in a high plank position with your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade - think about bringing your elbow to your back pocket.
- FEEL: You will feel the back of the shoulder working on the arm performing the row and the front of the shoulder working on the arm that is bearing weight.
- COMPENSATION: Avoid sagging your hips as you perform this movement. Avoid rotating your trunk, chest should be towards the floor as you perform this. Avoid curling the weight up, focus on pulling with the shoulder blades.
Conclusion
Strength training for cyclists doesn’t have to be complex or time-consuming, but it is essential for enhancing performance and reducing the risk of injury. Incorporating just 2-3 sets of roughly 6 reps per exercise can effectively build strength, as long as you use a challenging weight that allows you to maintain good form. While focusing on key muscle groups like the quads and glutes is a great starting point, to truly optimize your strength training, it’s important to include exercises that target accessory muscles such as the calves, adductors, hip flexors, and core. Strengthening these supporting muscles enhances your overall stability, power, and endurance, making you better equipped to handle the demands of cycling, whether it's maintaining posture during long rides, powering through intense climbs, or improving your bike handling skills. In the long run, this well-rounded approach to strength training will pay off by making you a stronger, more efficient, and more resilient cyclist. (5).
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Resources:
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009 Jul;39(7):532-40. doi: 10.2519/jospt.2009.2796. PMID: 19574661.
- Baechle, Thomas. Essentials of Strength Training and Conditioning. 4th ed., Human Kinetics, 1989
- Hug F, Dorel S. Electromyographic analysis of pedaling: a review. J Electromyogr Kinesiol. 2009 Apr;19(2):182-98. doi: 10.1016/j.jelekin.2007.10.010. Epub 2008 Feb 21. PMID: 18093842.
- Rønnestad BR, Hansen J, Hollan I, Ellefsen S. Strength training improves performance and pedaling characteristics in elite cyclists. Scand J Med Sci Sports. 2015 Feb;25(1):e89-98. doi: 10.1111/sms.12257. Epub 2014 May 27. PMID: 24862305.
- Vikmoen O, Rønnestad BR. A Comparison of the Effect of Strength Training on Cycling Performance between Men and Women. J Funct Morphol Kinesiol. 2021 Mar 17;6(1):29. doi: 10.3390/jfmk6010029. PMID: 33803041; PMCID: PMC800622
- https://www.trainerroad.com/blog/coach-chads-strength-training-recommendations-for-cyclists/
- https://www.trainerroad.com/strength-training-calculator
About the Author
John Schaefer
PT, DPT, OCS, CSCS
[P]rehab Writer & Content Creator
John is a native of Rochester, MN and a double graduate of Saint Louis University, where he studied marketing and exercise science before earning his DPT.
Always up for an adventure, John traveled to Boston following graduation to intern at Champion PT and Performance. There he was able to work with high-level high school, college, and professional athletes. Following this experience, he headed south to pursue orthopedic residency training in Houston, TX at Harris Health System, working with a largely underserved and non-English speaking population.
John’s treatment philosophy hinges on empowering movement through extensive education and easy-to-replicate exercises, as well as meeting patients where they are. This perspective is shaped by his personal experiences, including five broken bones and two surgeries, during a multi-sport childhood filled with lots of activity and adventure.
Outside of work, you can find John cycling, attending concerts/festivals, hiking, and traveling!
Follow along on instagram @johnschaefer.dpt