Yes, You Too
If you’re over 40 and still think cycling alone is enough—think again.
Weight training isn’t optional. It’s essential
Not to get bulky. Not for vanity. But to stay strong, fast, and unbreakable as the years stack up.
Strength Is Endurance Insurance
Endurance riding is fantastic for cardiovascular health.
But it’s low-load and repetitive. It does little to prevent the muscle loss, hormonal decline, and bone thinning that naturally occur with age—especially after 40.
That’s where resistance training comes in.
For cyclists, it builds:
- Muscle endurance
- Injury resistance
- Bone density
- Hormonal support
6 Strength Training Exercises Every Cyclist Needs
Whether you’re chasing podiums or peak health, these exercises build the kind of strength that translates directly to power, posture, and injury resistance on the bike.
1. Back Squat
Builds total-body strength, balance, and neuromuscular coordination. Strengthens your glutes, quads, hamstrings, and core — all essential for climbing or sprinting.
Coach cue:
Start with solid posture: feet shoulder-width apart, chest out, head neutral. Bar should sit across the shoulders—aligned over your midfoot.
Initiate the movement by pushing your hips back like you’re sitting in a chair. Thighs should drop just above parallel, then drive back to the top with control.
2. Stiff-Legged Deadlift
Targets glutes and hamstrings—key for pedal force and sprint capacity.
Builds posterior chain strength, improves TT positioning, and reduces lower back fatigue.
Coach cue:
Hands shoulder-width apart, chest out, knees slightly flexed. Hinge at the hips while maintaining your lower back arch.
Go as low as hamstring flexibility allows—don’t sacrifice posture for range.
Why it matters:
Strong glutes protect your knees and back under load.
3. Inclined Dumbbell Press
Builds upper-body control, shoulder stability, and core bracing. Critical for long rides, sprinting, and climbing.
Coach cue:
Use a bench set to 45–60°. Dumbbells should start near nose level, hands slightly wider than shoulders. Press up and in, meeting at the top, then lower under control.
4. Incline Leg Press
Mimics pedaling posture and builds quad-glute strength under load—without stressing the spine.
Coach cue:
Feet shoulder-width apart, toes forward. Lower until knees hit ~90°, then push through your heels to return.
Key tip:
Pushing through heels activates glutes for better balance.
5. Lat Pulldown
Counters the hunched-over cycling posture. Strengthens upper back for climbing, sprinting, and descending control.
Coach cue:
Use a wide, overhand grip. Pull to collarbone with control, then return. Don’t rock or swing—engage your lats.
Balance builder:
Strong lats stabilize your core and help with bar control.
6. Hamstring Curl
Cycling is quad-dominant—hamstrings often get neglected. This move keeps your knees and hips in balance.
Coach cue:
Align your knees with the machine’s rotation axis. Pad should sit low on your legs. Flex your knees to pull the weight, then return slowly.
Recovery edge:
Strong hamstrings improve pedal fluidity and joint health.
New to Strength Training? Start Smart.
- Use light weights for 2 weeks
- Focus on form, control, and confidence
- Master technique before adding load
When to Strength Train: Periodization for Cyclists
General Preparatory Phase (Pre-Season)
2 sessions per week
Build durability and power before the race calendar kicks off.
Competitive & Transition Phases (In-Season)
1 session per week
Maintain strength and keep bones and hormones supported.
On-bike strength? You bet. Sprinting, hills, and torque intervals deliver load in motion.
Walk More Trails (Yes, Really)
Running? Maybe not. But walking rugged trails is high-reward, low-impact cross-training.
It helps:
- Improve bone health
- Enhance balance and joint mobility
- Support mental clarity and reset
Leave the pavement. Hit the trails.
Bottom Line
Strength training is your life insurance on two wheels.
- 2 sessions/week in the off-season
- 1 session/week during racing
- Focus on the 6 key lifts
- Add trail walks to keep your skeleton happy
⚡ Final Tip: Don’t Just Lift — Lift with Purpose
Want to train in sync with your cycle, race goals, or phase of the season?
👉 Check out my coaching programs to train smarter and ride stronger.
