The cycling internet spent twenty years arguing about whether strength training helped cyclists. The 2024-2025 research has settled it for masters athletes — and the answer is unambiguous. Structured resistance training twice a week protects power output, slows the age-related decline in muscle mass, maintains bone density, and outperforms 'more miles' for nearly every masters performance marker.
The mechanism is simple. After 40, cyclists lose roughly 8% of muscle mass per decade without resistance work. That muscle loss directly translates into power loss — there's no way around it. Pure cycling, even high-volume cycling, is not a strong enough stimulus to defend muscle mass against age. Targeted strength work is. The Roadman article on this research breaks down the protocols.
What 'meaningful' means matters. Body-pump classes, band-only work, and bodyweight-only squats won't do it on their own. The Roadman programme prescribes twice-weekly strength work focused on cycling-specific patterns — split squats, hip hinges, single-leg deadlifts, lunges, presses and core — progressed gradually with controlled load. The aim is durable, controlled strength for amateur cyclists 35-55, not max-effort barbell lifting or 1RM testing. Working in the 6-10 rep range with focus on form is enough stimulus, with much lower injury risk than heavy bilateral barbell work.
Two practical points. First, strength work doesn't make you slow on the bike — that's a myth from the 2000s. Multiple studies and the John Wakefield / Dan Lorang training prescriptions confirm cyclists adding 2 strength sessions a week typically see FTP gains, not losses. Second, this isn't optional after 50. The masters cyclists who maintain their racing power into their 60s and 70s are almost universally still lifting. The ones who stopped lifting entirely are the ones who declined fastest.