Start with Strength Training for Cyclists: What Works and How Often. It is the canonical broad guide and explains the latest cyclist-only meta-analysis: significant pooled effects for performance, efficiency and anaerobic power, no significant pooled VO2max effect, and a low certainty rating that prevents one universal protocol.
This library then separates narrower intents—beginner progression, movement selection, masters considerations, in-season maintenance, mobility and safe pain guidance—so each page can answer one job without competing with the broad owner.
What We Cover
This pillar covers the evidence for gym-to-bike transfer, ways to learn and progress useful movement patterns, decisions about dose and scheduling, masters-specific context and supporting mobility work. Pain pages use clear clinical boundaries rather than promising that one exercise prevents or diagnoses injury.
The Roadman Position
Three principles hold across this library:
Evidence and coaching are labelled separately. The latest review supports heavy strength training, but rates the outcome evidence low certainty and does not prove one best frequency or exercise list.
The combined programme matters. Gym progress does not justify repeatedly losing the quality of priority rides. Dose, schedule and exercise choice must fit the rider's goal and recovery.
Age adds context, not one compulsory template. General health guidance supports muscle-strengthening work for older adults, while cycling-specific performance prescriptions still require individualisation.
Where to Go From Here
If you've never set foot in a gym, start with the 12-Week Beginner Plan. It builds stability first, then strength, then power — in the right order.
If you already lift but your programme was designed by a personal trainer who doesn't ride, read The Only 8 Gym Exercises That Actually Matter. Strip out the fluff. Keep what transfers.
If you want this programmed around your riding week — gym sessions that complement your intervals instead of competing with them — the Not Done Yet community includes a full S&C roadmap built specifically for cyclists.