Strength & ConditioningAnswer

STRENGTH TRAINING FOR BEGINNER CYCLISTS: WHERE TO START

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The cyclist who has never lifted and wants a clear starting point

You want the exact exercises and a structure to follow, not a decision tree.

The returning rider who stopped lifting years ago

You had some strength training experience but have been inactive for a year or more and want to start safely.

THE ROADMAN VIEW

The biggest mistake beginners make with strength training is starting too aggressively. You can see it across the Roadman community: cyclists who discover the gym in November, do a full body programme five days a week, spend most of December unable to sit down, and quit by January. The first four weeks are about learning the movements, not testing your limits.

The good news is that beginners respond fastest. The first 8–12 weeks of resistance training produce bigger relative gains than any subsequent period. Your body is extremely responsive to a new stimulus. You don't need to do much to get a strong signal — two sessions a week with four exercises is plenty, and the results will surprise you.

Anthony's advice for any cyclist starting out: get the split squat right before you add load. Film yourself from the side. The knee should track your second toe, your shin should stay close to vertical, your torso stays tall. That one exercise, done well and progressively loaded over 12 weeks, transfers more to the bike than any other single investment in the gym.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Derek TeelStrength coach for cyclists (Dialed Health)
New lifters have an enormous advantage: they respond to almost any consistent stimulus. The priority in the first 8 weeks is not load — it's building the movement patterns correctly, so that when you do add load, it goes into the right muscles doing the right thing. A goblet squat done perfectly at 12kg teaches your body more than a heavy split squat done wrong.
Hear it: Strength Training For Cycling Simplified | Derek Teel
Roadman Cycling — 12-week beginner strength planRoadman Cycling — beginner cyclist strength programme
A structured 12-week beginner programme using just four exercises produces measurable improvements in cycling-specific strength markers: single-leg balance, hip extension force, and back stability under fatigue. The simplicity is the feature, not the limitation.
Hear it: The Best Exercises For Cyclists (Strength Training)

PRACTICAL APPLICATION

DO THIS WEEK

Weeks 1–4: movement quality at low load
Goblet squat, Romanian deadlift, single-arm row, dead bug. 3 sets of 10 per exercise. Choose a weight that feels genuinely easy — you should be able to talk through the last rep. Film each exercise from the side at least once to check your form.
Weeks 5–8: introduce progressive overload
Increase the load on your goblet squat and Romanian deadlift by 5kg. Move your goblet squat to a split squat. Stay at the same number of sets and reps. If form breaks down, reduce back to the previous load for one more week.
Schedule sessions the day after a hard ride or rest day
Beginners often make their legs too sore to ride effectively. Put your gym sessions on days where the following day is easy or a rest day. This gives 48 hours of recovery before your next demanding ride.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEDoing too much too soon and getting too sore to ride.
FIXFour exercises, twice a week, light load in the first four weeks. Delayed onset soreness that interferes with riding means you've done too much. Dial back.
MISTAKESkipping the movement quality phase and going straight to heavy loads.
FIXPoor movement patterns loaded heavily lead to injury. The first four weeks of form-focused work are an investment, not a waste of time.
MISTAKEAbandoning the programme after 2–3 weeks when results aren't visible.
FIXVisible strength gains take 8–12 weeks. The first 4–6 weeks are largely neurological — your body is learning to coordinate, not yet building significant muscle. Trust the process.

FAQ

FREQUENTLY ASKED QUESTIONS

How soon will I see results from strength training as a cyclist?

Neurological adaptations begin in weeks 1–4: movements feel more controlled and coordinated. Visible strength gains arrive from weeks 6–12. Transfer to cycling performance — improved power on climbs, less fatigue late in rides — typically shows within 8–12 weeks of consistent training.

Should I hire a coach or personal trainer to start?

One session with a coach to check your split squat and Romanian deadlift form is a worthwhile investment — it prevents bad habits forming early. After that, most cyclists can self-coach from video feedback and a clear programme.

Can I strength train as a complete beginner if I'm already doing 10+ hours of cycling?

Yes, but start conservatively. Two sessions a week at low load alongside high cycling volume is manageable. Don't try to add strength on top of an already heavy training week all at once — build it incrementally over a few weeks.

What if I get very sore after the first session?

Some soreness in the first 1–2 sessions is normal. Severe soreness that affects walking or riding means you did too much. Wait until the soreness clears, then return with half the volume.

Should I use a beginner strength plan or design my own?

Use an existing plan for the first 8–12 weeks. Designing your own without a framework introduces too many decisions that distract from the most important thing: showing up consistently and progressing the load.

Is the off-season the best time for a beginner to start lifting?

Yes. Starting in autumn or winter gives you 12–16 weeks to build the habit and strength foundation before the riding season demands your energy. You're also less likely to have the soreness interfere with important rides.

RELATED EPISODES

HEAR THE CONVERSATIONS

The Best Exercises For Cyclists (Strength Training)

Strength Training For Cycling Simplified | Derek Teel

Is Strength Training Essential For Cycling? | Rdmn Podcast Clips