WHO THIS IS FOR
IS THIS YOU?
The cyclist who only rides
You do little or no resistance work and want the single highest-impact change.
The masters rider protecting power
You're over 40 and noticing power and recovery slipping.
THE ROADMAN VIEW
The Roadman view
The cycling internet argued about strength training for twenty years. The 2024–2025 research has effectively ended the debate for masters athletes, and the answer is unambiguous: structured resistance work twice a week protects power, defends muscle mass, maintains bone density, and beats simply riding more miles for almost every performance marker that matters as you age.
The fear that lifting makes you slow or heavy is a hangover from the 2000s. Two short sessions a week produce a modest strength gain and almost no added bulk, and the riders Anthony has interviewed — from World Tour coaches to strength specialists like Derek Teel — all confirm the same thing: cyclists who add strength work tend to see FTP go up, not down.
But meaningful matters. Body-pump classes and band-only work won't defend muscle against age. The Roadman approach is cycling-specific: split squats, hip hinges, single-leg deadlifts, presses and core, progressed gradually with controlled load — durable strength for the 35–55 amateur, not 1RM testing. The riders who keep their racing power into their 60s are almost universally still lifting. The ones who stopped declined fastest.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Derek TeelStrength coach for cyclists (Dialed Health)
Strength training for cyclists should be simple and specific: a small number of compound, often single-leg patterns, progressed over time. You don't need a bodybuilding programme — you need consistent, controlled load on the patterns that protect you on the bike.
Hear it: The Best Exercises For Cyclists (Strength Training) - Masters strength researchRoadman podcast — what winning masters cyclists know
Recent research is clear that structured resistance work outperforms additional cycling volume for masters power retention. After 40, lifting isn't a supplement to training — it's part of the training.
Hear it: Heavy Strength Training for Cyclists Over 40 | Roadman Cycling
PRACTICAL APPLICATION
DO THIS WEEK
Book two sessions a week
Thirty to forty-five minutes, twice a week. Consistency beats intensity here — two sessions you actually keep beat a heroic programme you abandon in a fortnight.
Build around four patterns
A squat or split squat, a hip hinge or single-leg deadlift, a press, and core work. These cover the movements that protect power and your lower back on the bike.
Load it meaningfully, progress slowly
Work in the 6–10 rep range with a load where the last reps need real focus. Add a little each week. Form first — controlled strength, not max-effort lifting.
Stack lifting on hard ride days
Lift after a hard ride, not before, so your easy days stay fully easy. Fuel properly between the two and you concentrate the load rather than scattering fatigue across the week.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKESkipping strength because 'it'll make me slow'.
FIXThat's two decades out of date. Two sessions a week build strength without meaningful bulk and typically raise FTP.
MISTAKEDoing band-only or body-pump-style work and calling it strength.
FIXUse meaningful load on compound patterns. Light, high-rep circuits won't defend muscle mass against age.
MISTAKELifting hard the day before a key session.
FIXStack strength on hard ride days or leave a recovery gap, so leg-heavy lifting doesn't blunt your quality intervals.
FAQ
FREQUENTLY ASKED QUESTIONS
How often should cyclists strength train?
Will lifting weights make me a slower cyclist?
What exercises should cyclists do?
Do younger cyclists need strength training too?
Should I lift in the off-season or year-round?
How heavy should cyclists lift?
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