Ride harder: 7 strength exercises for cyclists

We hope most will agree that to stay in the prime of our health and fitness, cyclists and pretty much everyone else should be doing resistance training. Strength exercises for cyclists are just as important as training on your bike. 

You probably are aware that our bones weaken and our muscle mass dwindle as we age. Resistance or strength training helps in reversing this inevitable process, and it makes your structurally strong and powerful.

If you ride a bike, you need to be strong and fit, and doing some form of strength exercises for cyclists will add years to your life.

Here are seven recommended strength exercises for cyclists that all cyclists should know and be doing every day. However, it is not important for you to do all the exercises every time you work out. Only make sure you train your core, upper body, and the lower body.




Stand straight and place your arms on your sides. Squat down on the floor with your hands on the floor.  Your hands should be shoulder-width apart.

Jump your legs back into a pushup position and do a pushup.

Now, jump your legs towards your hands to a squat position. Extend your legs and jump. Keep swinging arms overhead while jumping and repeat.


Lateral Lunge with Overhead Press


Stand with your feet apart at hip-width with dumbbells on both hands. Jump right and drop with your hips back. Lower the weights on either side of your foot.

Return to your resting position while pressing the weights overhead. Repeat the move immediately, lunging left.


Triceps Dip


Be seated at the edge of a solid chair or bench. Position your hands on either side of your hips by keeping a width of your shoulders.

Extend your legs in front of you while sliding your rear off the chair or bench. Straighten the arms while keeping the elbows relaxed. 

Keep bending your lower body and elbow towards the ground until your arms are flexed at 90-degrees. Bring your arms back to your starting position. Repeat.


Reverse Snow Angels


Lie with your face down. Extend your arms at your sides. Lift your hands, feet, and chest slowly by contracting your glutes with no more than six inches above the floor. 

Slide your arms over your head and keep your feet separate. Attempt touching your hands over your head. Return to your starting position. Relax your hands, feet, and chest, before repeating.


Air Squat


Stand with your feet wider than your shoulders. Turn out your feet a bit. Spread your arms in front of you. Squat downwards until your bottom reaches below the knees. Extend your legs quickly and jump. Land gently and immediately squat again. Repeat.


Single-Leg Bridge

Lie down with your arms at sides and legs bent with heels adjacent to your buttocks. Raise one leg up towards the roof straight.  Squeeze your glutes and lift up your hips towards the ceiling while forming a straight line from your shoulders to knees. Take a moment. Repeat by switching sides.


Barbell or Dumbbell Deadlift


Begin by gripping the dumbbells by your sides with palms faced backwards.  Lift your chest, stare straight, and back flat. Lower the weights while hinging at the hips. Allow your knees to bend a little.

Always keep the weights close to the body and only lower the dumbbells when your upper body is almost parallel to the ground. Contract your glutes, and push your hips forward. Go back to the resting position.

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