Strength training for cyclists: 11 best exercises from experts

And how to incorporate them into your training.

The gym is the last place most cyclists want to spend their time.

But as little as one to two weekly strength training sessions can improve your power (w) on the bike. It will also reduce your injury risk so you can spend more time on two wheels.

I spoke to numerous experts, including physiologists, bike fitters, and personal trainers, to find the best strength training exercises for cyclists. Continue reading to find out how to incorporate these into your training for the best results.

What you will learn:

• The best bodyweight and weighted exercises for road cyclists

• The benefits of strength training 

• How to incorporate strength training into your weekly training routine

Bodyweight exercises

If you don’t have access to a gym, there are various bodyweight exercises you can perform from home.

Additionally, a lot of bodyweight exercises can be used to strengthen the core. A strong core improves cycling performance by improving stability and enforcing proper posture.

1. Planks

Planks are one of the most basic but useful core exercises for all athletes.

This simple move targets the abdominal muscles, lower back, and shoulders. Start by holding your bodyweight for 30 to 60 seconds and repeat 3 to 4 times.

Once this is too easy, you can advance the movement by performing either side planks — when you raise one arm and leg — or side plank dips.

Licensed physical therapist, AJ Davies, who specialises in cycling rehab and performance training, explains how these advanced variations target the glute med/min and improve core stability, which are often weak spots for many cyclists.

Planks will provide a solid and stable base for improved pedalling efficiency.

2. Dead bugs

Evan Strewler, Head Performance Physiologist at Human Powered Health, says dead bugs are one of few exercises that all cyclists should incorporate into their training routine.

Dead bugs are a core stabilisation exercise that targets the deep abdominal muscles. They also work the hip flexors, pelvic stabilisers, lower back, and shoulders.

By strengthening the lower back and abdominal muscles, you can protect the lower back and ensure a stable core for effective power transfer.

3. Bear crawl shoulder tap

This move combines an advanced shoulder tap plank and bear crawl. 

Everett Miner, NASM-CPT and Owner of Miner Fitness, explains how, “This exercise builds anti-rotation core strength, which is essential for keeping the upper body still while the lower body generates power.

It challenges dynamic stability, requiring balance and coordination as you shift your weight side to side. It also strengthens the shoulders, hips, and deep core muscles, all of which contribute to maintaining a strong, aerodynamic position on the bike, especially during races or hard efforts.”

If this move is too advanced for you right now, consider performing standard planks — or the shoulder tap variation — and regular bear crawls.

The bear crawl shoulder tap is one of the most cycling-specific core exercises you can do, says Miner.

4. Calf raises

Bodyweight calf raises place you in ankle plantar flexion, when your toes point downwards. 

In cycling, this replicates the downstroke of the pedal and helps facilitate smooth power transfer and an efficient pedal stroke.

Calf raises will strengthen the gastrocnemius and soleus and also improve ankle stability.

This simple bodyweight exercise can also be performed as a warm-up before cycling. 

Weighted exercises 

Okay, now it’s time for weighted exercises, which are best performed in the gym so you can access the right equipment. But you can also perform some of these at home with dumbbells, kettlebells, or resistance bands.

If needed, some of these exercises can also be done with bodyweight, like squats, split squats, and step-ups.

5. Bulgarian split squats

Miner explains how the Bulgarian split squat “develops unilateral leg strength, stability, and coordination, while helping to correct strength imbalances, a key factor for smoother and more efficient pedalling.”

Additionally, when combined with a move like the half squat, the Bulgarian split squat ensures cyclists build bilateral power and essential single-leg control, explains Miner.

You can alter the muscles worked by changing your foot position. To target more glutes and hamstrings, place your foot further away from the bench and sit back into the movement. To emphasise the quads, bring your foot closer to the bench and allow the knee to travel forward while keeping your torso more upright.

6. Single leg RDLs

Davies recommends single leg RDLs, ideally using a landmine. Dumbbells work too, but you will need to stabilise with one hand to prioritise strength over balance.

“Improved hamstring length allows one to get into a more aggressive position, and the strength allows one to tolerate aggressive positions by improving hamstring strength/endurance,” says Davies.

7. Dumbbell push press

The dumbbell push press is a full-body exercise but primarily works the shoulders, triceps, and upper chest. It also works on core strength and stabilisation as you push the weight above your head.

This exercise should be performed standing.

8. Step-ups 

“Step-ups closely mimic the powerful downstroke phase of cycling, building single-leg strength, balance, and hip drive, which are all critical for stronger climbing and sprinting efforts,” says Miner.

This move can be performed on an exercise step found in most gyms, a plyometric box, or, if none of the above is available, a workout bench.

9. Lat pulldowns

You might be wondering what lat pulldowns are doing in this list of strength training exercises for cyclists.

Strewler recommends lat pulldowns because they can address common weaknesses in road cyclists.

Lat pulldowns strengthen the back muscles — predominantly the latissimus dorsi — which can improve posture and stabilisation. When cycling, this can help increase power output during climbs, sprints, and other efforts.

10. GHD back extensions

Perform these back extensions with a hold at the bottom of each rep to improve lumbar paraspinal endurance. Davies says helps translate to holding aggressive positions on the bike for longer while also alleviating back pain — a common problem for many cyclists.

If you do not have a glute-ham developer (GHD) machine, you can use a regular hyperextension machine. You may also choose to alternate with seated barbell goodmornings, Supermans — a good bodyweight alternative — or prone off a table leg hyper extensions.

11. Squats

You will struggle to find a list of strength training exercises for cyclists that does not include the squat.

The squat works the entire lower body and builds strength in the quadriceps, hamstrings, and glutes. It also improves core strength and stability.

Regular squats will improve power output when cycling — you can improve your FTP and attack climbs with more aggression. This golden exercise — along with others in this article — strengthens key muscles to reduce injury risk.

Miner recommends a slight variation of the traditional squat for road cyclists — a half squat. He describes this move as “one of the most effective strength exercises for road cyclists.”

Unlike full squats, half squats allow heavier loads and promote greater maximal strength adaptations, explains Miner.

This movement better matches cycling-specific joint mechanics. Research shows half squats improve cycling economy, 5-minute time trial performance (+30 watts), and time to exhaustion.

If you have limited equipment, you can also do bodyweight squats, or goblet squats.

Benefits of strength training for cyclists

A 2024 study found that strength training performed twice a week over a 12-week period was superior compared to core exercises and no strength training by road cyclists. 

Participants who performed strength training saw higher increases in relative peak power outputs across various durations — 5 seconds, 60 seconds, 5 minutes, and 20 minutes.

The exercises done by the participants included:

• Half squats

• Leg press (one leg at a time)

• One-legged hip flexion

• Ankle plantar flexion 

Regular strength training is also often associated with a reduced injury risk.

How often should a cyclist do strength training?

If you are not currently doing any strength training, you will likely see great results from adding at least one session a week. Strewler recommends two sessions a week.

During competition or racing season, this can be reduced to once a week if needed to preserve energy and reduce fatigue.

If you need to perform strength training and a training ride on the same day due to scheduling, spread out each session at least 4-6 hours apart. Rehydrate and re-fuel to prevent overtraining and general fatigue.