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Cyclist Strength Training: Best Lifts for Power & Stability

What strength training should cyclists do?

Cyclists should prioritize strength training that improves power at the pedals, protects common weak links (knees, hips, low back, shoulders), and supports better posture on the bike. The most useful approach is a simple, repeatable plan built around lower-body strength, single-leg stability, posterior-chain work, and a small dose of upper-body pulling and core anti-rotation.

Start with 2 strength sessions per week in the off-season or base phase, then shift to 1 session per week during peak riding blocks to maintain gains without piling on fatigue. Keep most sets in the moderate range (around 4–8 reps for big lifts, 8–12 for accessories), and stop a rep or two before failure so your rides stay high quality.

Key movements that carry over to cycling

Squat pattern: back squat, front squat, or goblet squat for leg strength and trunk control.

Hip hinge: Romanian deadlift or trap-bar deadlift to build glutes and hamstrings, which support sustained power and reduce knee overload.

Single-leg work: split squats, step-ups, or lunges to address left-right imbalances and improve knee tracking.

Glute/hip stability: hip thrusts, lateral band walks, and controlled single-leg RDLs to keep the pelvis stable under load.

Core (anti-movement): planks, side planks, dead bugs, and Pallof presses to resist rotation and extension while you hold an aero position.

Upper back pulling: rows and face pulls to counter rounded riding posture and keep shoulders happy on long days.

How to fit it into your week

Place strength on easier ride days or after short, low-intensity spins. Avoid heavy lower-body lifting 24–48 hours before key intervals or races. If time is tight, do a 30–40 minute “minimum effective” session: squat or split squat, hinge, row, and one core move.

For a broader framework on choosing a strength sport and training consistently without burning out, see this guide.

FAQ

What strength exercises should cyclists do?

Focus on squats or split squats, Romanian deadlifts or hip thrusts, step-ups, rows or face pulls, and core drills like side planks and Pallof presses. These build pedal power while improving stability and posture.