The best gym exercises for cyclists
Cyclists who lift produce more force on every pedal stroke, hold a stronger position over long rides, and find a sprint they didn't know they had. The bike builds endurance beautifully but it never makes you strong — that's the gym's job. Here's exactly what to do with it.
By the Fitness2Sport Team · Updated April 2026
In this guide
Pedaling is a closed-chain, low-impact, high-repetition action that recruits a relatively narrow range of muscles through a small range of motion. That's efficient for riding but it leaves big gaps — weak glutes, an undertrained back, no maximal strength. The gym fills those gaps, and the payoff shows up as more durable watts and far less low-back pain after four hours in the drops.
Why strength makes you faster
Maximal-strength training raises the ceiling of force each leg can produce, so any given pedaling effort uses a smaller slice of your capacity. That improves your sprint and your ability to surge over a climb, and studies on trained cyclists show heavy lifting can improve cycling economy and time-trial performance without adding meaningful weight. The key word is heavy: light, high-rep leg work just adds fatigue you'll carry into your rides.
Endurance is what lets you keep pedaling. Strength is what determines how hard each pedal stroke can be.
Lower-body power lifts
These move the most weight through the hips and knees — the joints that drive the pedals. Train them heavy with long rest.
- Back squat or leg press — 4 sets of 4-6 reps. The cornerstone for raw leg force; the leg press is a joint-friendly alternative.
- Romanian deadlift — 3 sets of 6-8 reps. Builds the glutes and hamstrings that power the down-and-back part of the stroke.
- Walking lunge or step-up — 3 sets of 8 per leg. Single-leg strength that mirrors how you actually pedal.
- Hip thrust — 3 sets of 6-8 reps. Targets glute power directly — often the weak link in a desk-bound cyclist.
Core and back for the cockpit
A stable trunk is what lets your legs push against a solid platform instead of a wobbly one, and it's what keeps your lower back from aching on long days. Don't neglect it.
- Plank and side plank — 3 sets of 30-45 seconds. Anti-movement core endurance for holding an aero position.
- Bent-over row — 3 sets of 8-10 reps. Strengthens the mid-back that supports your weight on the bars.
- Pallof press — 3 sets of 10 per side. Trains the obliques to resist twist, keeping power going straight into the pedals.
Just getting into the sport? Dial in your position and base fitness first. Our guide to starting road cycling as an adult covers the fundamentals these lifts are built to enhance.
Structuring your gym week
Two full-body sessions a week works for most riders. Lead with a heavy lower-body lift, follow with one single-leg movement, then two core and back exercises. Rest two to three minutes between heavy sets — you're training force, not getting a pump. Schedule lifting on easier riding days or after a hard session so your legs are fresh for the rides that matter. Progress by adding small amounts of weight whenever you clear the top of a rep range cleanly.
When to lift in the season
Strength work pays the biggest dividends in the off-season and base period, when you can lift heavy two or three times a week and let the adaptations build. As race season approaches, drop to one maintenance session weekly — just enough to keep the strength you built without stealing energy from your key rides. Stop heavy lifting in the few days before an event so you arrive fresh.
Want more watts and fewer aches? Explore all our Strength & Conditioning guides →