The benefits of strength training for cyclists are often underestimated, and when time is tight, it’s tempting to spend every spare minute in the saddle—chasing speed, distance, or aerobic gains. But if you’re skipping bodyweight exercises in your training routine, you’re missing out on one of the most effective ways to improve your cycling performance.
Why strength training for cyclists matters
Cycling primarily works the lower body and follows repetitive movement patterns, which can lead to muscle imbalances, poor posture, and overuse injuries.. Strength training helps correct these imbalances and builds the core strength, leg muscles, and upper body stability you need for better control, a more efficient pedal stroke, and reduced injury risk.
Focusing on leg strength through dedicated cycling strength training at home can significantly improve your pedaling stroke, resulting in greater pedaling power, higher speed, and stronger sprinting ability.. At the same time, training for muscle endurance enhances your performance over longer rides by delaying fatigue and improving overall stamina.
A 2014 study involving young professional cyclists found that those who incorporated heavy weights into their strength training program demonstrated greater improvements in peak power, aerobic power output, and pedal stroke strength than those who only did endurance training. As a result, the strength group outperformed the endurance-only group in both Wingate sprints and a 40-minute all-out cycling test.
Further research confirms that strength training for cyclists isn’t just about building muscle mass or stronger muscles—it also supports aerobic exercise capacity. A recent study showed that a 12-week strength training program significantly increased participants’ VO2max, a key indicator of cardiovascular fitness.
In short, adding strength exercises to your off-bike training doesn’t just complement your cycling—it can transform it. A well-rounded strength training routine improves your performance in a number of ways:
- It increases your pedaling power
- It helps to stabilize the upper body during riding
- It improves cycling efficiency (you need less oxygen and muscle glycogen to produce the same force)
- It increases endurance and reduces fatigue during long rides
- It decreases injury risk and pain during the ride
10 best strength exercises for cyclists
If you’re new to cycling strength training at home, these 10 beginner-friendly strength exercises for cyclists will activate your entire body and help you build the muscle strength and power you need to ride faster, stronger, and longer.
Lower-body exercises
Lower-body strength training is essential for increasing your pedal stroke efficiency and developing the leg strength and explosive movement required for sprinting and hill climbs. These strength workouts target the primary muscle groups used in cycling—especially the glutes, quadriceps, hamstrings, and calf muscles—while also helping to correct muscle imbalances and support injury prevention.
They’re especially effective for building power for high-intensity efforts like REHIT—CAROL Bike’s signature workout— which uses 2×20-second sprints to deliver superior health and fitness benefits compared to regular cardio exercise in 90% less time.
1. Lunges
Lunges are a foundational lower body exercise that target cycling-specific muscle groups such as the glutes, quadriceps, calf muscles, hips, and hamstrings. They help develop leg muscles and muscle mass to improve your ability to produce force through every pedal stroke.
How to do it: Start standing with your feet shoulder width apart. Step forward with your right leg, keeping your upper body upright and your core tight. Lower your left knee toward the ground until both knees are bent at roughly 90 degrees. Return to the starting position and switch legs. Repeat 10 reps per leg, 3 sets total. Focus on maintaining good form and keeping your feet flat throughout.
2. Box jumps
Box jumps are a powerful bodyweight exercise to develop explosive movement and enhance neuromuscular control. They engage your posterior chain, including your glutes, leg muscles, and core stability—all essential for sprinting and explosive power on the bike.
How to do it: Start standing in front of a sturdy box or platform, with your feet hip width apart. Lower slightly by bending your knees, swing your arms, and jump explosively onto the box. Land softly in a standing position with knees slightly bent, then step forward off the box. Perform 6–10 reps. To modify, try side step-ups or single leg exercises with a leg lift.
3. Deadlifts
Deadlifts are one of the most effective compound exercises to strengthen the whole posterior chain—which includes all muscle groups on the backside of your body such as the glutes, hamstrings, calf muscles, and lower back. Training the whole posterior chain instead of particular muscle groups is crucial to generating more power on the bike, improving posture, and addressing some potential muscle imbalances that can lead to injury.
How to do it: Start standing with your feet shoulder width apart and a barbell at your feet. With legs bent and core strong, grip the bar with both hands, shoulder width apart. Keep your back in a straight line and engage your core muscles. Stand up by driving through your heels and squeezing your glutes at the top. Lower under control. Complete 3 sets of 8–10 reps with good form. If you’re new, consult a personal trainer or use light gym equipment to practice proper movement patterns.
4. Single-leg glute bridges
Single leg glute bridges isolate and strengthen the glutes, the largest muscle of your body, which is key for powering your pedal stroke. Strengthening your glutes will significantly boost your sprint performance and make climbs easier.
How to do it: Lie flat on your back, arms by your sides. Bend your left knee and plant your left foot flat on the floor. Extend your right leg straight. With your core tight, drive through the left foot to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower slowly. Repeat 8–12 reps per leg, 3 sets total.
REHIT on CAROL Bike provides superior health and fitness benefits in 90% less time than traditional cardio.
Strength exercises for upper body support and core stability
A strong upper body and stable core are essential for maintaining correct riding posture, especially during long hours in the saddle. Developing your core strength and strengthening the back, shoulders, and arms can help prevent common cycling-related issues like lower back pain, poor alignment, and overuse injuries. These bodyweight exercises are easy to incorporate into your cycling strength training at home routine and require minimal or no gym equipment.
5. The plank
Another classic core stability exercise that engages your entire body, especially the shoulders, abdomen, and back. The plank strengthens key muscle groups used to support proper cycling posture and improves your ability to maintain good posture throughout every ride. Adding plank variations also helps to challenge your core strength from different angles.
Plank variations to try:
- Plank with leg raises
- Plank with shoulder taps
- Side and reverse planks
- Plank with hip dips
- Single-arm plank
How to do it: Position yourself facing the ground and stand on the tips of your toes and forearms, keeping your body in a straight line from head to heels. Your elbows should be aligned directly under your shoulders, forming a 90-degree angle. Keep your core tight and avoid letting your hips sag. Hold for 30–45 seconds per round, gradually increasing your time as your core strength improves.
6. Burpees
Burpees are a full-body explosive movement that challenge both strength and cardio endurance. They’re one of the best bodyweight exercises to raise your heart rate quickly while building muscle strength and improving movement patterns. This dynamic movement mimics the demands of sprinting on the bike, making it a valuable tool for cycling strength training.
How to do it: Start standing with your feet shoulder width apart. Drop into a squat, place your hands flat on the floor, and step or jump your legs back into a high push up position. Lower into a push up, then jump your feet forward into a squat and jump upward into a full standing position. Begin with 3–5 reps, maintaining good form throughout each phase of the movement.
7. Superman
The Superman exercise strengthens your back and counteracts the effects of prolonged sitting on the bike. It also helps prevent muscle imbalances by reinforcing back strength and core stability.
How to do it: Lie flat on your stomach with arms extended overhead and legs straight. Simultaneously raise your arms, legs, and chest off the floor, balancing on your trunk. Hold this starting position for 15–20 seconds and repeat for 2–3 rounds, increasing hold time gradually to build muscle endurance.
8. Russian twists
Russian twists will increase the strength and stability of your core by targeting your obliques and, to a lesser extent, your quads and abs. It’s beneficial both for preventing back, hip, and knee injuries, and maintaining good control over your body when cycling.
How to do it: Sit down, legs bent, and lift your feet off the ground, balancing on your sit bones. Clasp your hands together and lean back at a 45-degree angle. Use your core to rotate your torso to the right, return to center, then rotate to the left. Keep your core tight throughout. Complete 2 sets of 8–10 reps per side.
Add a cycling element: In the cycling Russian twist, keep your arms and legs straight in front of you. Raise your legs and bring the right leg toward your chest as you rotate your torso and arms to the right. Repeat on the opposite leg, switching sides in a controlled rhythm.
Arm exercises for cyclists
9. Tricep dips
Triceps dips strengthen the triceps, chest, shoulders, and core muscles—all key muscle groups involved in supporting your upper body on the bike. Building arm strength enhances your ability to hold the handlebars in a stable position for long periods without discomfort.
How to do it: Sit on the ground with your knees bent and feet flat on the floor. Place your hands shoulder-width apart on a bench or a chair behind you. Lift your hips off the ground so you’re supporting your weight with your hands and feet. Bend your elbows to lower your body, then straighten your arms to raise. Start with 2 sets of 10 reps and gradually increase the number of sets as you gain muscle strength.
10. Push-ups
Push-ups are one of the most accessible and powerful strength training exercises for cyclists. They build upper body strength in the chest, triceps, shoulders, and core, all while improving your posture and helping you transfer force more efficiently from your torso to your pedal stroke during climbs and sprints.
How to do it: Begin in a high push up starting position with hands shoulder width apart and your feet hip width apart. Keep your body in a straight line from head to heels, engaging your core tight. Lower yourself slowly by bending your elbows to about 45 degrees until your chest nearly touches the floor. Pause, then push back up to the standing position. Aim for 10 reps per set, increasing as your upper body endurance improves. For an easier variation, lower your knees to the ground while maintaining good alignment.
Final thoughts
Strength workouts are now a standard part of every professional cyclist’s training routine. Whether you’re looking to increase power, correct muscle imbalances, or reduce your injury risk, incorporating at least 1 strength training session into your weekly schedule is a must. These 10 foundational strength training exercises for cyclists are a great place to start, especially if you’re building a cycling strength training at home plan. They target the entire body, improve core stability, and build muscle mass to make you a faster, more efficient, and more resilient rider.
Now you know how to optimize your cycling with strength training, it’s time to optimize your ride with CAROL Bike. Get yours now with a risk-free 100-day trial.
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