Strength Training for Cyclists: Best Exercises and Plans
Quick answer: Strength training for cyclists builds the leg power, core stability and upper-body posture that riding alone doesn't develop. Focus on squats, Romanian deadlifts, split squats, step-ups, hip thrusts, calf raises, rows and core work. Most riders do well with 2 sessions a week in the off-season (heavier, 3–6 reps) and 1 maintenance session a week in-season. Strength work can also support bone health, which matters because cycling is low-impact.
Key takeaways
- Lift heavy-ish, low reps for strength without much extra bulk.
- Single-leg work mirrors pedaling and fixes imbalances.
- Core and upper back help you hold an aero position comfortably.
- Off-season is the time to build; in-season, maintain.
- Schedule smart: avoid heavy legs right before hard rides.
Why cyclists should lift
- More force per pedal stroke for climbs, sprints and starts.
- Better efficiency and fatigue resistance late in rides.
- Posture: stronger back and core help with long hours in the saddle.
- Bone health: cycling is low-impact, so loaded training helps balance it.
- Muscle maintenance as you age.
Best strength exercises for cyclists
| Exercise | Why |
|---|---|
| Back or goblet squat | Overall leg strength |
| Romanian deadlift | Hamstrings and glutes; hip hinge |
| Bulgarian split squat | Single-leg strength like a pedal stroke |
| Step-ups | Climbing-specific power |
| Hip thrust | Glute strength for the downstroke |
| Calf raises | Ankle stability |
| Seated cable row or barbell row | Upper-back posture on the bike |
| Pallof press, dead bug, side plank | Stable trunk, less rocking |
| Thoracic mobility work | Counteracts the hunched riding position |
Form guides: squat, seated cable row, Pallof press, dead bug and thoracic mobility.
Off-season plan (2 days a week)
| Day A | Day B |
|---|---|
| Back squat 4 × 4–6 | Romanian deadlift 4 × 5–6 |
| Bulgarian split squat 3 × 6–8 per leg | Step-ups 3 × 8 per leg |
| Seated cable row 3 × 10 | Hip thrust 3 × 8 |
| Pallof press 3 × 10 per side | Calf raises 3 × 12 |
| Side plank 2 × 30 sec per side | Dead bug 3 × 8 per side |
Rest 2–3 minutes between heavy sets and keep 1–3 reps in reserve. See our RPE guide.
In-season maintenance (1 day a week)
- Squat or deadlift: 3 × 3–5 at moderate weight.
- Single-leg exercise: 2 × 6 per leg.
- Row: 2 × 10.
- Core: 2–3 exercises.
Keep it short (30–40 minutes) and well away from your hardest rides.
How to fit lifting around riding
| Situation | What to do |
|---|---|
| Hard ride and lifting on the same day | Lift after the ride, or separate them by 6+ hours |
| Easy ride day | A fine day to lift |
| Day before a key ride or race | Skip heavy legs |
| Very tired legs | Lighter session or rest |
Will lifting make me bulky or slow?
Unlikely. Low reps with heavier weights and lots of riding build strength without much extra size. Many riders find it improves their power and how they feel on the bike.
Home setup for cyclists
- Rack and bar: a G5, V6 or X6 covers squats, rows and core cable work. The V6 and X6 have dual cables for Pallof presses and rows.
- Plates: bumper plates and change plates for small jumps.
- Glute work: the GXMMAT hip thrust bench ($119.99). See hip thrust bench vs glute bench.
- Kettlebells: soft kettlebells for goblet squats and step-ups.
- Mat under your indoor trainer: see the bike and rower mat size guide.
- Recovery: foam roller and massage stick. See how to foam roll.
FAQ
Should cyclists lift weights?
Yes. Strength training can improve power, efficiency and posture on the bike, and supports bone and muscle health.
How often should cyclists strength train?
About twice a week in the off-season and once a week in-season.
What are the best leg exercises for cyclists?
Squats, Romanian deadlifts, Bulgarian split squats, step-ups, hip thrusts and calf raises.
Should I lift before or after cycling?
If both are on the same day, do the most important session first. Many riders lift after easy rides or several hours after hard ones.
Will strength training make me heavier?
Not much, with low-rep strength work and a high riding volume. Any small gain is usually muscle that helps power output.
Written by Yuvien Royer for GXMMAT. This article is general fitness information, not medical advice.
