Strength Training for Cyclists: Does It Actually Help?
The short answer: yes, strength training can improve cycling performance, but not always in the way people expect. The biggest gains tend to show up in sprint power, time-trial performance, and efficiency, not necessarily in VO2max.
This guide explains what the research shows, who benefits most, and how to add strength work without wrecking your riding.
Short answer
Strength training improves cycling performance even when VO2max does not change.
What the research actually says
A recent meta-analysis focused specifically on cyclists found that heavy strength training improves cycling performance and efficiency while having mixed or minimal effects on VO2max. In other words: you often get faster without a huge jump in aerobic capacity. That is exactly what many riders want.
Why? Strength training improves neuromuscular coordination and the ability to apply force to the pedals with less relative effort. It can also reduce fatigue by improving economy.
Who benefits the most
- Road cyclists and gravel riders who need strong sustained power
- Sprinters and punchy riders who need maximal force quickly
- Time-crunched riders who want more performance per hour
- Older riders who lose muscle mass more quickly with age
If you already do 12+ hours per week and feel close to your recovery limit, strength work should be conservative. But if you are in the 4-10 hour range, it is often a net gain.
What kind of strength training works
The evidence consistently points toward heavy strength, not light high-rep circuits. The goal is maximal force development.
The proven format:
- 2 sessions per week in the off-season or base phase
- 1 session per week in build and race phases
- 3-5 sets of 4-8 reps for major lifts
- Full recovery between sets
Lifts that translate well to cycling
- Squats (front or back)
- Deadlifts or trap bar deadlifts
- Split squats or lunges
- Hip hinge work (Romanian deadlift, hip thrust)
- Core stability and anti-rotation work
You do not need fancy exercises. Consistency matters more than novelty.
| Training phase | Strength frequency | Goal |
|---|---|---|
| Off-season | 2x per week | Build strength |
| Build phase | 1-2x per week | Maintain + support riding |
| Race season | 1x per week | Maintain only |
A simple 8-week starter progression
Weeks 1-2: Learn the movements
Use lighter loads, focus on perfect form, and keep the effort around RPE 6-7/10.
Weeks 3-6: Build strength
Increase load gradually while keeping 4-6 reps per set. The last rep should feel challenging but clean.
Weeks 7-8: Consolidate
Hold load steady, reduce total sets slightly, and prioritize quality.
Progress is not about maxing out every week. It is about accumulating high-quality lifts without adding excessive fatigue.
How to schedule it with riding
- Put strength after an easy ride or on a separate day.
- Avoid heavy lifting before key interval sessions.
- In race season, reduce volume but keep some intensity.
Related tools and guides
- FTP Calculator to track performance changes
- Sweet Spot Training Guide for structured bike work
In-season maintenance that actually works
When races or key events start, you do not need to quit strength training. You just reduce the volume.
In-season template:
- 1 session per week
- 2-3 sets of 3-5 reps for 2-3 main lifts
- Short, clean, and done
This is enough to maintain strength without interfering with bike performance.
What to expect in 8-12 weeks
Most cyclists report:
- Better sprint power and surge capacity
- Lower perceived effort at the same power
- Improved time-trial performance
- Better durability late in long rides
Common questions
Will I gain too much muscle mass?
Not if you are training 2x per week with moderate volume. The gains are mostly neural and strength-based.
Does it replace intervals?
No. It complements them. Think of strength as building the chassis, intervals as tuning the engine.
Do I need a gym?
A basic gym makes it easier, but bodyweight plus heavy resistance bands can work if you are consistent.
Common mistakes
- Too much volume. Strength training is a stressor, not a bonus.
- Going to failure. You do not need to max out every week.
- Ignoring recovery. Sleep and protein intake matter.
Bottom line
Strength training is a performance multiplier for cyclists, especially if you do fewer than 12 hours per week. It improves efficiency and power without necessarily changing VO2max, which is still a win.