Most gym programmes for cyclists are either too complicated or completely wrong. Twenty exercises, supersets, drop sets, cable flyes — this is bodybuilding with a cycling logo slapped on it. It doesn't transfer to the bike, and it creates fatigue that compromises your actual training.
After interviewing over 1,400 coaches and sports scientists on the podcast — including Derek Teel, Dr Andy Galpin, and Bent Ronnestad — the consensus is remarkably consistent. You need a handful of compound movements, done heavy, with proper periodisation. That's it.
Here are the only 8 gym exercises that actually matter for cycling performance.
1. Back Squat
The foundation of every cycling strength programme. The squat trains the quads, glutes, and core in a movement pattern that directly supports the power phase of the pedal stroke.
How to programme it: 3-5 sets of 4-6 reps. Full depth (at least parallel). Rest 2-3 minutes between sets. The goal is force production, not exhaustion — if you're gasping between sets, your rest periods are too short.
Front squats are a solid alternative if you have mobility limitations or lower back issues. The more upright torso position reduces spinal loading.
2. Romanian Deadlift
The RDL targets the posterior chain — glutes, hamstrings, and erector spinae — through a hip-hinge pattern that mirrors the cycling pedal stroke at the bottom of the stroke. This is where most cyclists are weakest.
How to programme it: 3-4 sets of 6-8 reps. Control the eccentric (lowering phase) for 3 seconds. Maintain a neutral spine throughout. If your lower back rounds, the weight is too heavy.
Ronnestad's research at Lillehammer University has repeatedly shown that posterior chain strength is the strongest predictor of improved cycling economy in trained cyclists.
3. Bulgarian Split Squat
Cycling is a single-leg activity. Each pedal stroke is driven by one leg independently. Yet most cyclists only train bilaterally. Bulgarian split squats fix this gap and expose strength imbalances between legs that you didn't know existed.
How to programme it: 3 sets of 6-8 per leg. Rear foot elevated on a bench. Keep the front knee tracking over the toes. If one leg is noticeably weaker, start your sets with that leg and match the volume on both sides.
4. Step-Up
Another single-leg movement that translates directly to the pedal stroke. The step-up is particularly useful because it trains the concentric (pushing) phase without the eccentric stress of a squat — meaning less muscle soreness and faster recovery.
How to programme it: 3 sets of 8 per leg. Use a box height that puts your thigh at or just above parallel. Hold dumbbells at your sides. Don't push off the back foot — drive entirely through the elevated leg.
5. Hip Thrust
Your glutes are the most powerful muscle group involved in cycling, and they're chronically underactive in most cyclists. The hip thrust isolates glute activation in a way that squats and deadlifts don't fully replicate.
How to programme it: 3 sets of 8-10 reps. Pause for 2 seconds at the top, squeezing the glutes hard. Use a barbell across the hips once bodyweight becomes easy. Research from Contreras et al. shows hip thrusts produce higher glute EMG activation than any squat variation.
6. Dead Bug
The dead bug teaches your core to stabilise your pelvis while your limbs move independently — exactly what happens on the bike. Your core's job during cycling isn't to flex your trunk. It's to create a stable platform so your legs can produce power efficiently.
How to programme it: 3 sets of 10 per side. Press your lower back into the floor and maintain that contact throughout the movement. The moment your back arches off the floor, the exercise has failed. Slow down and reduce range of motion if needed.
If you have lower back pain on the bike, dead bugs are your best friend.
7. Pallof Press
Anti-rotation is the most underrated core quality for cyclists. Every pedal stroke generates rotational forces through your pelvis and trunk. The pallof press trains your obliques and deep core muscles to resist that rotation — keeping power directed into the pedals rather than leaking through a wobbly torso.
How to programme it: 3 sets of 10 per side with a cable machine or resistance band. Press the cable straight out from your chest and hold for 2 seconds. The resistance is pulling you into rotation — your job is to stay square. Increase resistance when it stops being challenging.
8. Push-Up and Single-Arm Row
Upper body gets just one slot because cyclists don't need much. But you need something. Years of cycling without upper body work creates postural disasters — rounded shoulders, weak upper back, and the kind of upper body that makes carrying groceries a struggle.
How to programme it: Push-ups: 2-3 sets of 10-15. Single-arm dumbbell rows: 3 sets of 8-10 per arm. These maintain postural health and prevent the muscle imbalances that contribute to neck and shoulder pain on long rides.
How to Structure the Session
A complete gym session using these 8 exercises takes 45-50 minutes:
- Warm-up: 5 minutes — leg swings, hip circles, bodyweight squats
- Main lifts: Squat or deadlift (pick one per session) — 15-20 minutes
- Single-leg work: Split squat or step-up — 10-12 minutes
- Hip thrust: 8-10 minutes
- Core circuit: Dead bugs + pallof press — 8 minutes
- Upper body: Push-ups + rows — 5 minutes
Alternate between squat-focused and deadlift-focused sessions. Two sessions per week off-season, one in-season. Our strength training guide covers the full periodisation approach.
Key Takeaways
- Eight exercises is all you need — more adds fatigue without cycling benefit
- Focus on compound movements: squat, deadlift, single-leg work, hip thrust
- Programme for neuromuscular strength: 4-6 reps, 80-85% 1RM, long rest periods
- Single-leg work is non-negotiable — cycling is a single-leg sport
- Core training means anti-rotation and stability, not crunches
- Upper body is maintenance only — push-ups and rows are enough
- Schedule gym sessions on easy days, never before hard rides
- Two sessions per week off-season, one in-season at reduced volume
- Pair gym work with a stretching routine to maintain flexibility
- If knee pain is limiting your gym work, start with our knee pain guide
- Ready for structured coaching that integrates S&C with your riding? Check out our coaching options or apply to work with us
