Strength training for cyclists: how weights make you ride better (and how to do it)

If you ride regularly, you already know the feeling: strong legs, tired back, tight hips… and the sense that you’ve hit a ceiling on hills or sprints.

That’s where strength training for cyclists shines. Used properly, weights can improve your power, your efficiency, and your ability to hold efforts when you’re fatigued — without turning you into a bodybuilder.

What the evidence says

  • Heavy strength training can improve cycling performance and key “engine” markers. A recent systematic review + meta-analysis found heavy strength training improved several determinants of endurance cycling performance (including measures like cycling efficiency and performance tests such as time trial/time to exhaustion). Link

  • Adding strength work can improve performance late in long rides. In well-trained cyclists, adding strength training improved 5-minute all-out performance after 185 minutes of cycling. Link

  • Elite cyclists can benefit too. Heavy strength training has shown improvements in several performance outcomes in elite cyclists when combined with endurance training. Link

  • Concurrent training (cycling + strength) is generally beneficial when programmed sensibly. Reviews focused on cyclists report a beneficial effect of adding strength training compared with endurance training alone. Link

  • For health, the UK guidance is clear: keep strength work in. Adults are advised to do muscle-strengthening activities at least two days per week. Link

Why weights help your cycling

1) More force per pedal stroke (without “spinning out”)

When you’re stronger, the same wattage often feels easier — especially on climbs, into headwinds, and when you’re tired late in a ride. Studies in trained cyclists show performance improvements when strength training is added to endurance training. Link

2) Better fatigue resistance

A common real-world win: you can still push when your legs are cooked. Research specifically shows improved hard-effort performance after long cycling bouts when strength is included. Link

3) A more resilient body

Cycling is repetitive. Strength training helps balance the system: glutes, hamstrings, trunk, and upper back all matter for comfort, posture, and staying consistent.

Strength training for cyclists: how to do it effectively

The biggest mistake we see is doing too much, too soon — or putting heavy leg day right before your hardest ride.

The simple rules

  • 2 sessions/week in the off-season or base phase

  • 1 session/week to maintain during peak riding/racing weeks

  • Keep sessions 45–60 minutes, focused on a few big lifts

  • Leave 24–48 hours between heavy lower-body lifting and key intervals/long rides

  • Progress slowly: add a little load or a set — not both every week

The Green Gym 2-day plan for cyclists

This is designed to improve cycling strength without trashing your legs.

Day A (Lower + push/pull)

  1. Leg press or squat — 3–5 sets of 3–6 reps

  2. Romanian deadlift (RDL) or hip hinge machine — 3–4 sets of 5–8 reps

  3. Seated row / cable row — 3 sets of 8–12 reps

  4. Chest press / push-ups — 2–3 sets of 8–12 reps

  5. Calf raises — 2–3 sets of 10–15 reps

  6. Plank or dead bug — 2 sets

Day B (Single-leg + posterior chain)

  1. Split squat (or step-ups) — 3 sets of 6–10 reps each side

  2. Hamstring curl — 3 sets of 8–12 reps

  3. Lat pulldown — 3 sets of 8–12 reps

  4. Hip thrust / glute bridge — 3 sets of 6–10 reps

  5. Carry (farmer carry) — 3 x 30–45 seconds

  6. Side plank — 2 sets each side

Rest times: 2–3 minutes on the heavy lift; 60–90 seconds on the accessories.

Where to put this in a cycling week (examples)

3 rides/week

  • Mon: Strength Day A

  • Wed: Intervals / hard ride

  • Fri: Strength Day B

  • Sun: Long ride

4–5 rides/week (maintenance)

  • One strength session after your hardest ride day (or on an easier day), then give yourself a day before the next big session.

Myths (quick myth-bust)

“Weights will make me bulky and slow.”
Most cyclists don’t eat or train in a way that produces lots of mass quickly. The performance-focused approach (heavier sets, lower volume) is about strength and efficiency — and studies in trained/elite cyclists show performance benefits when strength is added. Link

“Machines don’t count.”
They absolutely count. Machines can be brilliant for cyclists because they’re stable, repeatable, and easy to load progressively (especially during heavy riding blocks).

“I can’t lift in-season.”
You can — just reduce volume and maintain once weekly. Reviews on cyclists support benefits when programmed sensibly alongside endurance work. Link

FAQs

How long until I feel a difference on the bike?
Many riders notice better “snap” and climbing strength in 6–10 weeks, but the biggest benefit is cumulative: better training quality and consistency over months. Evidence in trained cyclists shows measurable performance changes after structured strength blocks. Link

Do I need to squat to be a better cyclist?
No. Squats are great, but leg press + hinges + single-leg work can be just as effective for most people. The best exercise is the one you can do well, safely, and consistently.

Should I lift heavy or do high reps?
For cycling carryover, we generally prioritise heavier strength work (3–6 reps) plus some moderate accessory volume. That style is common in the cycling strength literature and aligns with the “heavy strength training” approach used in many positive studies. Link

Want a cyclist-friendly plan (without guesswork)?

If you’re riding a lot and want weights to support it (not wreck it), we can help you build a simple plan around your week.

Evidence & sources

Locations

Green Gym Group — Kemptown Brighton
Address: 39–40 St James’s Street, Brighton, BN2 1RG
Phone: 01273 625 577
Hours: Mon–Sun 6am–10pm
Serving nearby areas: Kemp Town Village, Brighton Marina, Old Steine, The Lanes, North Laine, Queen’s Park, Hanover, London Road, Preston Circus, Fiveways, Seven Dials, Montpelier, Whitehawk.