Strength Training for Cyclists: Why It’s No Longer Optional

If you're a road cyclist, you probably love the feeling of flying up a climb or cruising into a headwind like it’s nothing. But what if we told you that one of the best ways to improve your power on the bike doesn’t actually involve pedaling? That’s right, we're talking about strength training.

Now before you roll your eyes and imagine lifting giant barbells in a dark gym, stay with me. Strength work doesn’t have to be scary. In fact, it might just be the thing your legs have been missing.

Wait… Strength Training for Cyclists?

Absolutely. For years, strength training was seen as something only sprinters or gym rats did. But that’s changing. Now, even pro cyclists—from Grand Tour riders to gravel racers are adding strength sessions to their weekly routines.

And the results? More power, better balance, fewer injuries, and a surprising boost in endurance too.

Can you imagine being able to hold your FTP longer just because you squatted your bodyweight twice a week? That’s the kind of gain we like to see.

Why It Works

When you ride a bike, you’re mostly using your quads, glutes, and hamstrings. These muscles power every pedal stroke. But over time, just riding can lead to imbalances and plateaus. Strength training helps correct that.

Here’s what it improves:

• Explosive power for sprints and climbs

• Core stability for long rides in the drops

• Joint health to reduce pain or overuse injuries

• Muscle activation so you can actually use your strength efficiently

It also helps with that awkward moment when you try to lift your bike onto a car rack and almost throw your back out. Yeah, we've all been there.

You Don’t Need to Become a Bodybuilder

Let’s make one thing clear: you won’t bulk up like a gym bro just by doing strength work twice a week. Most cyclists are worried they’ll gain muscle mass and slow down. But trust us, that’s not going to happen unless you’re slamming down protein shakes and lifting like a powerlifter every day.

The goal here is functional strength. That means movements that translate directly to better performance on the bike.

What to Focus On

You only need a few basic exercises to get started:

• Squats (bodyweight or with a barbell)

• Deadlifts

• Lunges

• Planks and side planks

• Glute bridges

• Single-leg work (helps balance left/right power)

Start light. Focus on form. You can do this at home with minimal equipment or in a gym with some guidance.

Even just 30–45 minutes twice a week can make a huge difference.

Real Talk: It’s Not Always Fun

Look, no one’s pretending that walking into the gym feels as exciting as a sunrise ride with friends. Strength sessions are slower, harder to "zone out" through, and way more humbling when your legs feel like jelly after a few sets.

But that feeling? That “oh wow, I didn’t know I had muscles there” moment? It’s empowering.

And when you notice that you're climbing stronger, holding your position longer, and even recovering faster—it’s worth every squat.

So… Should You Do It?

If you’re serious about cycling, or just want to feel more in control on the bike, then yes, you should absolutely add strength training to your plan. Start small, stay consistent, and trust the process.

What do you think? Can you picture yourself adding just two gym sessions a week and reaping the benefits all season long?

Strength isn’t about ego. It’s about unlocking the next level of your riding and protecting your body for the long haul.

Try it out this month. Pick two days. Add 30 minutes of strength work. Keep riding. See how you feel.

Chances are, you’ll never want to go back.

Let your legs thank you later.