Why Strength Training Matters for Beginner Cyclists
When you’re just starting as a road cyclist, it’s tempting to believe that riding more hours is the only way to improve. But adding strength training to your routine can change the way you ride in powerful ways. The combination of cycling and weight training builds resilience in your body, improves power output, and helps prevent injuries that often come with long hours in the saddle.
One of the biggest benefits is improved neuromuscular efficiency. That’s a fancy way of saying your brain and muscles learn to work together more smoothly. When you do squats or deadlifts, you’re teaching your muscles to fire more efficiently. On the bike, this translates into smoother pedal strokes and better cycling economy (you’ll use less energy to hold the same pace).
Another overlooked advantage is durability. Road cycling can put repetitive stress on your knees, hips, and lower back. Lifting weights builds functional strength in these areas, creating balance that pure cycling often neglects. Stronger muscles mean your joints don’t take as much pounding, lowering your risk of overuse injuries.
Think about sprinting for a town-sign finish. The rider who’s done their gym work can produce more explosive torque without collapsing their form. Over a long ride, that same rider will hold their pedaling technique longer, resisting fatigue that normally sets in late.
It’s not about spending hours in the gym. Two sessions a week, focused on big movements, can make a noticeable difference. You don’t need complicated routines, just consistent, smart training that complements your time on the bike.
So, ask yourself: do you want to ride further, climb faster, and recover stronger? If the answer is yes, then adding weight training isn’t optional, it’s essential.
Research shows that even professional UCI road cyclists routinely include two strength sessions per week in their pre-season planning (dropping to one session during races) to enhance performance, prevent injuries, and support bone health. That’s not guesswork, it’s how the pros train. Source: PLOS One study.
Building a sustainable base of power takes more than just logging miles—it means hitting the right intensities and pacing your efforts well. Our Cycling Threshold Training Plan is designed to improve your functional threshold power (FTP) and cycling efficiency through structured workouts tailored to your current fitness and goals.
- Interval-based structure: Focused sessions to raise FTP and boost power output sustainably.
- TrainingPeaks delivery: Receive your plan online with clear zones for power, heart rate, and cadence.
- Custom support: Includes a 1-hour consultation to fine-tune your training based on your fitness, experience, and goals.
- Flexible duration & volume: Plan spans 6–12 weeks and is designed for 6–14 hours per week, fitting into your schedule seamlessly.
Combine structured threshold training with smart strength work and watch your FTP and efficiency climb together.
View Threshold Plan →
Key Benefits of Weight Training for Beginner Cyclists
The idea of mixing cycling and weight training can feel intimidating at first. But once you see the clear benefits, it’s easy to understand why so many top riders make it part of their training. For beginner road cyclists, the payoff comes quickly and it often shows up in places you wouldn’t expect.
First, you’ll notice stronger legs. Classic exercises like squats and deadlifts target the big muscle groups you rely on for pedaling. These movements develop the raw power output needed to push through headwinds or grind up steep climbs. They also improve balance between your front and back muscles, giving you more stable control on the bike.
Second, there’s the benefit of protection. Overuse injuries are common in cycling because the motion is so repetitive. By adding functional strength in your hips, core, and shoulders, you build extra layers of support. This helps with injury prevention, letting you ride consistently without setbacks.
Third, there’s endurance. While cycling itself builds stamina, strength training for cyclists boosts your efficiency. You’ll waste less energy on each pedal stroke, improving your cycling economy and allowing you to ride longer at the same effort.
To put it simply, here’s what weight training can do for you:
- Build explosive leg strength for sprinting and climbing
- Improve pedaling technique and reduce wasted motion
- Strengthen your core for better balance in the saddle
- Support joints and tendons, lowering injury risk
- Enhance overall resilience, so tough rides feel smoother
These gains don’t take years to develop. With just two consistent sessions per week, most beginners see noticeable improvements within a couple of months.
So, the next time you think about skipping the gym, remember that those short lifting sessions could be the difference between holding the wheel in a sprint or fading off the back.
How to Structure Strength Training Around Cycling
One of the biggest questions beginner riders have is how to fit strength training into a busy cycling schedule. The good news is you don’t need to spend endless hours lifting weights to see results. The key is balance, knowing when to hit the gym and when to stay on the bike.
For most beginner road cyclists, two sessions per week is plenty. These workouts should focus on big, compound movements like squats and deadlifts. Both exercises recruit multiple muscle groups and improve overall functional strength. This approach saves time and avoids the mistake of isolating small muscles that don’t make much difference to your ride.
Timing matters too. Heavy gym sessions can leave your legs sore for a day or two, which isn’t ideal before a long ride. A smart schedule is to place weight sessions after easy cycling days or during the off-season when your riding volume is lower. That way, your legs have time to recover before the next hard bike workout.
Another tip is to keep your lifting sessions short but focused. You don’t need to grind away for hours. Forty-five minutes of structured training is enough if you stay consistent. Add some core work, such as planks or rotational movements, to support your pedaling technique and improve stability on the bike.
Here’s an insider strategy I use with athletes: match your gym training to your riding goals. If you’re preparing for climbing, focus on lower-body strength and single-leg exercises. If sprinting is your weakness, explosive lifts like jump squats can sharpen your kick.
The right balance of cycling and weight training ensures you get stronger without feeling drained. Over time, you’ll notice rides feel smoother, recovery improves, and your ability to push high power output grows.
👉 Swipe to view full table
| Day | Activity | Main Focus | Strength Exercises |
|---|---|---|---|
| Monday | Rest / Mobility | Recovery, flexibility | Foam rolling, light core work |
| Tuesday | Strength Training | Functional strength, lower body | Squats, Deadlifts, Planks |
| Wednesday | Cycling Intervals | Power output, aerobic capacity | — |
| Thursday | Strength Training | Single-leg balance, core stability | Lunges, Step-ups, Side planks |
| Friday | Easy Ride / Active Recovery | Pedaling technique, light spin | — |
| Saturday | Long Ride | Endurance, cycling economy | — |
| Sunday | Group Ride / Skills | Handling, sprints, social pace | — |
Success in time trials isn’t just about endurance — it’s about pairing strong power output with efficiency and stability. Our Cycling Time Trial Training Plan integrates structured bike intervals with strength training for cyclists to help you refine your pedaling technique, raise your W/kg, and hold speed against the clock.
- Threshold & VO₂ max efforts: Build sustainable and peak power for stronger TT rides.
- Strength integration: Gym sessions to boost functional strength and core stability.
- Pacing focus: Learn how to distribute energy efficiently from start to finish.
- Progressive plan: Designed in phases to improve cycling economy and long-term resilience.
Blend cycling with weight training to ride faster, smoother, and stronger in every time trial.
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The Best Strength Exercises for Cyclists
When it comes to strength training for cyclists, you don’t need a long list of fancy exercises. What you really need are movements that improve functional strength, protect your joints, and directly support your riding goals. The gym should make you better on the road, not just stronger in isolation.
The foundation starts with squats and deadlifts. Both exercises target the major muscles in your legs and hips, which power every pedal stroke. A well-executed squat builds balance, control, and raw power output. Deadlifts, on the other hand, strengthen your posterior chain (the back side of your body), giving you more stability and protection against lower-back strain.
But cycling performance is about more than legs. A strong core keeps you stable in the saddle and helps maintain smooth pedaling technique during long climbs. Movements like planks, side planks, and rotational core exercises help resist fatigue while holding aero positions.
Here’s a simple list of the most effective exercises for beginner road cyclists:
- Squats – Improve leg drive and climbing strength
- Deadlifts – Build posterior chain stability and injury resilience
- Lunges / Step-ups – Develop single-leg balance and coordination
- Planks / Side Planks – Strengthen your core for better posture and bike control
- Hip Bridges – Target glutes for more efficient cycling economy
- Pull-ups or Rows – Build upper-body balance to support longer rides
These exercises don’t just make you stronger, they also reduce the imbalances that pure cycling creates. For example, lunges and step-ups are particularly useful because cycling is a repetitive, single-plane movement. Adding them balances out your coordination and helps prevent nagging knee or hip pain.
The key is to keep your sessions short, focused, and consistent. Two workouts per week with these core movements will deliver far more value than hours of aimless lifting.
While most cyclists focus heavily on their lower body, upper-back strength is just as important. It supports posture on long rides, reduces shoulder fatigue, and improves stability in aggressive positions like the aero tuck. One simple exercise that works wonders here is the face pull, which builds shoulder mobility and balances the pulling muscles often neglected by cyclists.
12-Week Strength Training Plan for Beginner Road Cyclists
If you’re just starting out, having a simple roadmap makes it much easier to combine cycling and weight training without overloading your body. This 12-week plan builds strength gradually while keeping plenty of time for riding. The focus is on functional strength, injury prevention, and exercises that boost power output and pedaling technique.
The plan is broken into three four-week blocks. Each block builds slightly more volume or intensity, while the fourth week acts as a recovery week. Sessions should take about 45 minutes, twice a week.
Weeks 1–4: Foundation Phase
- Goal: Learn proper form, build core stability, prevent injuries.
- Exercises:
- Bodyweight squats → progress to goblet squats
- Hip bridges
- Step-ups (low box)
- Planks and side planks
- Tip: Keep weights light; focus on technique.
Weeks 5–8: Strength Building Phase
- Goal: Add resistance, increase lower-body and core strength.
- Exercises:
- Barbell squats (moderate weight)
- Romanian deadlifts
- Lunges (with dumbbells)
- Side planks with rotation
- Pull-ups or assisted pull-ups
- Tip: 3 sets of 8–10 reps, controlled movement.
Weeks 9–12: Power and Performance Phase
- Goal: Develop explosive strength to improve cycling economy and sprinting.
- Exercises:
- Jump squats (light weight or bodyweight)
- Deadlifts (heavier, low reps: 4–6)
- Bulgarian split squats
- Medicine ball rotational throws
- Core circuit (planks, Russian twists, hanging knee raises)
- Tip: Focus on explosive intent. Move weight quickly with control.
This structure works because it steadily builds functional strength without overwhelming your riding. By the end of 12 weeks, you’ll notice smoother pedaling technique, higher power output, and fewer aches after long rides.
👉 Swipe to view full table
| Week | Day | Activity | Main Focus | Strength Exercises |
|---|---|---|---|---|
| Weeks 1–4 (Foundation) |
Monday | Rest / Mobility | Recovery, flexibility | Foam rolling, light core work |
| Tuesday | Strength Training | Functional strength, lower body | Goblet squats, Hip bridges, Planks | |
| Wednesday | Cycling Endurance | Aerobic base, cadence drills | — | |
| Thursday | Strength Training | Balance, core stability | Step-ups, Seated rows, Side planks | |
| Friday | Easy Ride | Pedaling technique, light spin | — | |
| Saturday | Long Ride | Endurance, cycling economy | — | |
| Sunday | Group Ride | Handling skills, social pace | — | |
| Weeks 5–8 (Strength Building) |
Monday | Rest / Mobility | Recovery | Foam rolling, stretching |
| Tuesday | Strength Training | Lower-body strength, power | Barbell squats, Romanian deadlifts, Core | |
| Wednesday | Intervals | Power output, hill sprints | — | |
| Thursday | Strength Training | Single-leg focus, upper body | Lunges, Pull-ups, Side planks | |
| Friday | Easy Ride | Recovery spin | — | |
| Saturday | Long Ride | Endurance | — | |
| Sunday | Group Ride | Skills, surges | — | |
| Weeks 9–12 (Power & Performance) |
Monday | Rest / Mobility | Recovery | Mobility + core |
| Tuesday | Strength Training | Explosive leg power | Jump squats, Heavy deadlifts, Core | |
| Wednesday | Intervals | VO₂ max, short efforts | — | |
| Thursday | Strength Training | Unilateral strength, rotation | Bulgarian split squats, Medicine ball throws | |
| Friday | Easy Ride | Recovery spin | — | |
| Saturday | Long Ride | Endurance, cycling economy | — | |
| Sunday | Group Ride | Intensity, sprints | — |
During the foundation phase, include basic hip adductor exercises once a week to build stability and reduce the risk of knee or hip pain later in the plan.
Whether you're preparing for your first century, climbing stronger, or aiming for a time trial PR, our Cycling Training Plans are fully customised to your goals, experience, and schedule. Choose from a variety of plans, including:
- 100 km Plan: Build endurance safely for that first century. :contentReference[oaicite:0]{index=0}
- FTP (Threshold) Plan: Raise your sustainable power and improve efficiency. :contentReference[oaicite:1]{index=1}
- Climbing Plan: Boost climbing strength and endurance for hilly rides and events. :contentReference[oaicite:2]{index=2}
- Time Trial & Race Plans: Prepare for time trials, Haute Routes, and long-distance challenges, tailored to your event. :contentReference[oaicite:3]{index=3}
Each plan includes a 1-hour consultation, uses HR/Power/RPE zones, and delivers workouts via TrainingPeaks—designed for structured performance. :contentReference[oaicite:4]{index=4}
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Additional Strength Exercises to Maximize Cycling Gains
Once you’ve built a foundation with core lifts like squats and deadlifts, it’s worth expanding your toolkit. Adding variety ensures you target weak points, develop more balanced functional strength, and keep your body injury-resistant. These extra movements support not just raw power output, but also stability, posture, and control on the bike.
One excellent addition is the Romanian deadlift. While the standard deadlift builds total-body strength, the Romanian version focuses on the hamstrings and glutes. Strength in these muscles improves pedaling technique during the downstroke and protects your lower back from overuse stress.
Another overlooked exercise is the single-leg press. Since cycling is essentially a one-leg-at-a-time motion, this exercise mirrors that pattern. It helps correct imbalances between your left and right side, boosting efficiency and reducing the risk of knee pain.
Upper-body balance also matters. Movements like seated rows and push-ups strengthen the muscles that stabilize your shoulders and spine. This makes it easier to hold aero positions without collapsing forward and improves handling on descents or technical sections.
Here are a few more exercises worth including:
- Bulgarian Split Squats – Build unilateral leg strength for climbing power
- Good Mornings – Strengthen hamstrings and improve hip hinge movement
- Overhead Press – Support upper-body posture and reduce shoulder fatigue
- Pallof Press (Anti-Rotation Core) – Train stability and resist twisting forces
- Farmer’s Carries – Improve grip and total-body stability
These moves aren’t about lifting heavy for the sake of it. They’re about complementing your cycling training by filling in the gaps left by the repetitive motion of riding. Even just one or two of these exercises added into your weekly routine can improve balance, protect against injury, and give you a stronger platform for sustained performance.
Cyclists who embrace this broader approach to strength training find they not only ride faster but also feel better off the bike. And that’s the true measure of smart training, it makes your whole body stronger, not just your legs.
To improve upper-body balance and shoulder stability while cycling, don’t overlook cable chest work. Especially the chest exercises with cables, which target pec control and joint health to support longer, more comfortable rides.
How Strength Training Directly Improves Cycling Performance
It’s easy to wonder if the time you spend in the gym really carries over to the bike. The truth is, the benefits of strength training for cyclists go far beyond just building stronger legs. Done correctly, lifting weights develops qualities that every rider needs. Whether you’re sprinting, climbing, or holding steady power on long rides.
The first and most obvious benefit is improved power output. Exercises like squats and deadlifts strengthen the glutes, quads, and hamstrings (the muscles that drive every pedal stroke). A stronger lower body means you can push higher gears, accelerate faster, and attack climbs with more confidence.
The second benefit is enhanced neuromuscular efficiency. This means your brain and muscles work together more effectively, firing the right muscle fibers at the right time. On the road, that translates to smoother pedaling technique and less wasted energy. Over long rides, these small gains add up to a noticeable improvement in cycling economy.
Third, functional strength from gym training improves your stability on the bike. Core work, single-leg movements, and balance exercises build a stronger foundation. This keeps your posture solid in the saddle, prevents your form from breaking down during fatigue, and even helps when handling rough roads or sharp corners.
Finally, lifting weights supports injury prevention. Cycling alone develops strength in some areas while neglecting others. This imbalance can lead to overuse problems in the knees, hips, or lower back. Adding targeted gym work balances your body, spreads the load across more muscles, and keeps you riding consistently without setbacks.
Together, these benefits create a ripple effect. You’re not only stronger, you’re more efficient, resilient, and capable of holding form under pressure. That’s why smart riders see the gym not as time away from cycling, but as an investment in faster, smoother, and safer riding.
Balancing cycling and weight training can feel tricky without guidance. Our Cycling Coaching program gives you personalised training plans that blend endurance riding with strength training for cyclists, helping you boost power output, improve pedaling technique, and prevent injuries.
- Custom plans: Weekly training built around your goals, schedule, and fitness level.
- Strength integration: Structured gym sessions designed to improve cycling economy.
- Coach support: Direct communication and plan adjustments to keep you progressing.
- Performance focused: Build the resilience and efficiency needed for faster, smoother rides.
Stop guessing with your training — let an experienced coach help you combine cycling and strength work for lasting results.
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Conclusion: Building a Stronger Rider, On and Off the Bike
When you look at the bigger picture, the message is simple: cycling and weight training aren’t separate worlds, they’re partners. For beginner road cyclists, adding strength training into your weekly routine can feel like a big step, but the rewards are worth every drop of effort.
You don’t need to become a gym rat or spend endless hours lifting. A couple of short, focused sessions each week, combined with your regular riding, is enough to build lasting improvements. Over time, you’ll notice your power output rising on climbs, your pedaling technique staying smooth on long rides, and your body recovering faster. Even more important, you’ll reduce your risk of setbacks by making injury prevention part of your training.
Here’s the thing about strength training for cyclists: it’s not about chasing big numbers on a barbell, it’s about unlocking hidden gains on the road. Stronger legs help you push harder, but a stronger core and balanced body keep you stable, efficient, and confident. That combination means you’ll not only ride faster, but you’ll also enjoy cycling more because it feels easier and more natural.
I’ve seen it first-hand with the athletes I coach. The ones who commit to even the simplest gym routines often come back amazed at how much better they feel on the bike. They ride with more control, handle fatigue better, and most importantly, they ride with more joy.
So, where do you fit in? Ask yourself: do you want to keep relying only on miles, or do you want to unlock another layer of performance? The choice is yours, but the path forward is clear. Combine your time on the bike with smart weight training, and you’ll build the foundation for stronger, smoother, and more resilient riding.
Because at the end of the day, it’s not just about being a better cyclist, it’s about being a stronger athlete.
