Maximize Your Cycling Performance with Strength Training

Cycling primarily uses the lower body, but to truly excel, a cyclist’s entire body needs to be strong. The repetitive nature of cycling can lead to muscle imbalances if not addressed through complementary strength exercises. Strength training enhances muscle power for more effective pedal strokes, supports endurance on long rides, and reinforces the stabilizers that keep you efficient and resilient. This guide explains why strength training for cyclists works and lays out a clear 12‑week strength plan you can integrate with your rides.

For a broader approach to multi-discipline training, see our hybrid athlete training guide. If you’re combining cycling with running, check out our guide on combining running and weight training. For triathlon training, see our triathlon strength training guide.

Why Strength Training Matters for Cyclists

More power per pedal stroke: Stronger quads, glutes, hamstrings, and calves improve force production, translating to faster flats, better acceleration, and stronger climbing.
Injury resilience: Cycling can provoke overuse in knees and lower back. Strengthening surrounding musculature and improving posture reduces strain and balances repetitive loads.
Greater endurance: Strength improves muscular efficiency so you maintain speed longer with less fatigue, and recover faster between hard sessions.
Full‑body support: Upper body and trunk strength stabilize you on the bike, improve handling and sprint control, and reduce energy leaks from excessive movement.

Key Movement Pillars

Build your cyclist strength training around these pillars for carryover to the bike. Learn how to build effective workouts and understand workout progressions to keep improving your strength over time.

Lower Body Strength

Squats (goblet, back, front): Target quads, glutes, and hamstrings for global leg strength.
Lunges (forward, reverse, walking): Improve unilateral control and hip stability; reduce asymmetries.
Deadlifts (Romanian or trap bar): Develop posterior chain strength for posture, sprint power, and fatigue resistance.
Leg Press: A machine option to accumulate volume safely and progressively.

Trunk/Core Control

Planks / Side Planks: Build anti‑extension and anti‑lateral‑flexion capacity for a steady torso.
Russian Twists: Improve rotational control for cornering and bike handling.
Bird Dogs: Train spine/hip coordination and baseline stability.

Upper Body Support

Push‑Ups: Strengthen chest, shoulders, triceps for sprint stability and out‑of‑saddle control.
Pull‑Ups or Pulldowns: Build lats and grip for bike handling and posture.
Shoulder Press (DB/barbell): Enhance shoulder strength to absorb road shock and stabilize the cockpit.

A 12‑Week Strength Training Program for Cyclists

Periodize strength alongside your cycling calendar. The flow below progresses from base to strength to power, then tapers toward peak riding.

Phase 1 — Foundation (Weeks 1–4)

Goal: Build movement quality and muscular endurance.
Frequency: 2–3 sessions per week.

Loads: Light to moderate, prioritize pristine technique.
Reps/Sets: 2–3 sets of 10–15 reps.
Exercises:
- Squat variation, Lunge variation, Romanian Deadlift
- Push‑Ups, Row or Pulldown
- Plank/Side Plank, Bird Dog

Focus on tempo control (2–3 sec lowers), full ROM, and stable trunk. Keep rides mostly aerobic.

Phase 2 — Strength (Weeks 5–8)

Goal: Increase maximal strength and muscular endurance.
Frequency: 2 sessions per week.

Loads: Moderate to moderately heavy with perfect form.
Reps/Sets: 3–4 sets of 8–10 reps for compounds; 10–12 for accessories.
Exercises:
- Back or Front Squat; Romanian Deadlift or Trap Bar Deadlift
- Walking Lunge or Split Squat
- Push‑Ups or DB Bench; One‑Arm Row
- Plank progressions; Calf Raises (straight/bent knee)

Ride intensity can include one quality session weekly (e.g., sweet spot or short hills).

Phase 3 — Power (Weeks 9–12)

Goal: Convert strength to on‑bike power and speed.
Frequency: 2 sessions per week, concise and focused.

Loads: Moderate; intent is fast, explosive movement with control.
Reps/Sets: 3–4 sets of 6–8 reps for power lifts; low‑volume plyos.
Exercises:
- Front Squat or Trap Bar Deadlift (dynamic intent)
- Kettlebell Swing or Hip Thrust (explosive)
- Box Jumps (3 × 5) or Jump Squats (low volume, fully warmed)
- Push Press or Medicine Ball Chest Pass (3 × 5–6)
- Core: Pallof Press or Anti‑Rotation work

Reduce total lifting volume slightly as bike intensity rises; keep technique sharp.

Weekly Integration Tips

Alternate days: Lift on days with easy rides, or split AM/PM (ride quality AM, lift PM).
Rest: Keep at least one complete rest day per week.
Adjust: If fatigue accumulates, trim sets first before cutting entire sessions.
Taper: In the final 7–10 days before goal events, reduce lifting volume 40–60% and emphasize mobility and activation.

Sample Week (In Strength Phase)

Monday: Easy Endurance Ride (60–90 min Z2) + Core (10 min)
Tuesday: Strength Session A (Squat, RDL, Push‑Ups, Row, Planks)
Wednesday: Quality Ride (sweet spot or hill repeats) + Mobility
Thursday: Rest or 45 min Recovery Spin
Friday: Strength Session B (Split Squat, Hip Thrust, Pulldown, Shoulder Press, Side Planks)
Saturday: Long Endurance Ride (2–4 hrs Z2)
Sunday: Rest or Short Recovery Spin + Stretch

Recovery, Fueling, and Monitoring

Nutrition: Carbs to fuel rides and lifts; protein ~0.7–1.0 g/lb/day for repair; healthy fats for hormones.
Hydration: Match fluid/electrolytes to sweat rate and climate.
Sleep: 7–9 hours; anchor a wind‑down routine for consistency.
Mobility: 5–10 minutes post‑session—hips, T‑spine, calves—to keep tissues supple.
Tracking: Log sets/reps/RPE and ride metrics; progress loads or total work by ~5–10% when recovery is solid.

Putting It All Together

Strength training for cyclists is a high‑leverage addition to your program. With a sensible 12‑week strength training program for cyclists, you’ll build the power to climb and sprint, the durability to stay healthy, and the endurance to hold speed longer. Start with solid form, integrate sessions around key rides, and taper smartly before big days. Stay consistent, celebrate small wins, and enjoy how much stronger—and faster—you feel on every ride.

To track your cycling training with your Garmin watch, learn how to sync LiftTrack workouts with your Garmin wearable. You can use SetSync to automatically update your workout targets based on your actual performance, and schedule your workouts to stay consistent with your training plan.