Cyclists need cycling-specific strength work -- split squats, single-leg deadlifts and hip hinges, Bulgarian split squats, hip thrusts, presses, and anti-rotation core work -- at 3-5 sets of 6-10 reps with 2-3 reps in reserve, targeting neuromuscular power without adding bulk. Do 2-3 gym sessions per week in the off-season, dropping to 1-2 maintenance sessions in-season. The goal is recruiting more muscle fibres per pedal stroke, not building bigger muscles you have to carry uphill.
Every cyclist knows they should do strength work. The science is clear — Rønnestad and colleagues' research shows structured strength training improves pedalling efficiency and late-stage power in trained cyclists. Derek Teel, Joe Friel (author of The Cyclist's Training Bible), and Dan Lorang have all made this case on the podcast. And yet most amateur cyclists either skip the gym entirely or do programmes that are completely wrong for cycling.
Why Generic Gym Programmes Don't Work for Cyclists
The fundamental problem: most gym programmes are designed for general fitness, bodybuilding, or athletic performance in sports that require mass. Cycling is the opposite — you want to produce more force without gaining unnecessary weight.
A bodybuilding-style programme (3 sets of 10-12 reps, multiple isolation exercises) will build muscle mass. That's the last thing a cyclist climbing the Marmotte needs. What you need is neuromuscular adaptations — teaching your nervous system to recruit more muscle fibres and produce more force per pedal stroke without adding bulk. The goal is improving your power-to-weight ratio through better force production, not through carrying extra muscle up the col.
The Exercises That Actually Transfer to Cycling
The posterior chain is everything. Glutes, hamstrings, and core are the primary movers on the bike, and they're the muscles that most cyclists are weakest in. But knowing which exercises matter is only half the picture — understanding what actually transfers from the gym to cycling performance determines whether those sessions earn their place in your week.
Split squats. The foundation. Bulgarian split squats and rear-foot-elevated variations, focusing on depth, control and balance rather than maximum weight. 3-5 sets of 6-10 reps with 2-3 reps in reserve in the strength phase.
Single-leg work. Step-ups, Bulgarian split squats, single-leg deadlifts. Cycling is fundamentally a single-leg activity — each pedal stroke is driven by one leg. Training unilateral strength fixes imbalances and translates directly to pedalling efficiency.
Hip hinges. Single-leg deadlifts, kettlebell deadlifts, and hip thrusts. These target the posterior chain with a hip-hinge pattern that mimics the cycling pedal stroke through the bottom of the stroke — without the spinal load risk of heavy bilateral barbell work.
Core stability. Not crunches. Anti-rotation work: Pallof presses, dead bugs, side planks. Your core's job on the bike isn't to flex — it's to stabilise your pelvis so your legs can produce power efficiently.
Programming for the Season
This is where most cyclists go wrong. The gym programme should change throughout the year to support your cycling goals.
Off-season (Nov-Jan): Hypertrophy and strength building. 3 sessions per week. Higher volume (3x8-12), progressing to loaded strength work (4x6-10 with 2-3 reps in reserve). This is when you can tolerate the muscle soreness because training load on the bike is lower. If you've never lifted and the off-season is your starting line, follow our 12-week strength training plan for cyclists who have never touched a gym to build the patterns before you load them.
Pre-season (Feb-Mar): Strength maintenance and power development. 2 sessions per week. Lower volume but higher intensity. Explosive movements — jump squats, med-ball throws, single-leg power work.
In-season (Apr-Sep): Minimal effective dose. 1-2 sessions per week, 2 sets of 6-8 reps at moderate load. The goal is maintaining strength without creating fatigue that compromises your riding.
Key rule: Never do a loaded gym session the day before a hard bike session. Schedule gym work on easy days or after easy rides. Our periodisation guide shows how to integrate gym and bike across the year.
Key Takeaways
- Generic gym programmes build mass, not cycling-specific strength — avoid bodybuilding rep ranges
- Focus on posterior chain: split squats, single-leg work, hip hinges, hip thrusts, presses, and anti-rotation core
- Neuromuscular adaptations (force production without mass gain) are the goal
- Periodise gym work across the season: structured loading in winter, maintained in-season
- The minimal effective dose in-season is 1-2 sessions per week, 2x6-8 reps with 2-3 reps in reserve
- Never schedule loaded gym work before a hard bike session
- Our Strength Training course has the complete programme with video instruction
- Pair gym work with a stretching routine to maintain flexibility
- Strength training is especially critical for cyclists over 40 to offset muscle loss
- If knee pain is holding you back in the gym, read our knee pain guide
- Use our FTP Zone Calculator to ensure your easy-day bike sessions are easy alongside gym work
- For a focused 20-minute core session, see our cycling core workout routine
- Wondering whether dedicated leg days help? Read should cyclists do leg day?
- For mobility alongside strength, our yoga for cyclists guide covers the off-bike flexibility work that compounds with the gym
- Triathletes can find a bike-specific protocol in our strength training for triathletes guide
- Most cyclists are quad-dominant and the glutes are barely firing — start with our glute activation routine for cyclists before adding load
- Fast-twitch fibres atrophy first with age — Dr. Andy Galpin's case for why cyclists over 40 must train the fast-twitch fibres belongs in every masters programme
- Sprint power and the power that wins races are different physiologies — see Cory Williams on sprint power vs winning power
- For a real-world case study of strength translating to flat-out climbing power, read Ryan Collins on the three tweaks behind his 46.6 km/h six-hour record
Frequently Asked Questions
Should cyclists lift weights?
Yes. The science is unequivocal. Strength training improves neuromuscular power, delays fatigue, and reduces injury risk. The key is cycling-specific programming — meaningful, controlled load on cycling-specific patterns with low-to-moderate reps, not bodybuilding-style high rep work that builds unnecessary mass.
How often should cyclists do strength training?
Off-season: 2-3 sessions per week. In-season: 1-2 sessions per week at reduced volume (2 sets of 5 reps). The minimal effective dose approach preserves strength gains without creating fatigue that compromises riding performance.
What are the best exercises for cyclists?
Focus on posterior chain: Bulgarian split squats, single-leg deadlifts and hip hinges, hip thrusts, step-ups, presses, and anti-rotation core work (pallof press, dead bugs). These target the muscles that produce power on the bike while addressing the imbalances that cycling creates.
Will strength training make me slower on the bike?
No — if programmed correctly. Cycling-specific S&C targets neuromuscular adaptations (more force per contraction) without significant muscle mass gain. Meaningful, controlled load in the 6-10 rep range with 2-3 reps in reserve, long rest periods. Bodybuilding-style training (8-15 reps to failure) risks adding unnecessary weight. Our S&C course has the complete programme with video instruction.
Where do I go from here?
For deeper detail, see the deadlift guide, best gym exercises for cyclists, should cyclists do leg day, strength training for cyclists over 50, and what experts say about strength training.
If you want the gym work integrated with your bike training around your week, NDY coaching at Roadman does exactly that. The application is where the conversation starts. Got a specific question — your own session schedule, what to do about an injury history, how to programme for masters age groups? Ask Roadman for an answer drawn from the actual S&C conversations on the podcast.
Related reading: Strength Training For Women Cyclists: The Evidence-Based Guide
