The Importance of Strength Training for Cyclists: A Guide to Squats, Deadlifts, and Core Training

Why Do Cyclists Need Strength Training?

The traditional belief is that cyclists don’t need strength training—just “ride.” However, modern sports science has proven that appropriate strength training brings significant benefits to cyclists:

1. Increased Maximal Strength: Greater muscle strength means higher power output
2. Improved Pedaling Efficiency: Strengthened muscle coordination during the pedal stroke
3. Injury Prevention: Strengthened joint stability and muscle balance
4. Delayed Fatigue: Stronger muscles use a lower percentage of maximal strength at the same output
5. Increased Bone Density: Cycling is a non-weight-bearing exercise; strength training can compensate for bone density loss

Core Exercise Guide

Exercise One: Back Squat

Why it’s important: The squat is the compound movement closest to the pedaling action, training the quadriceps, glutes, and core muscles.

Correct Form:

1. Barbell placed on upper back at the shoulder blades
2. Feet shoulder-width apart or slightly wider
3. Toes slightly outward 15-30 degrees
4. Inhale, core tight
5. Hips initiate first, squat down until thighs are parallel to the ground or lower
6. Knees track in the direction of the toes
7. Stand up from the heels

Recommended Sets for Cyclists:

• Off-season: 4 sets × 6-8 reps, weight 75-85% 1RM
• In-season: 3 sets × 3-5 reps, weight 85-90% 1RM
• Maintenance: 2 sets × 5 reps, weight 70-75% 1RM

Exercise Two: Deadlift

Why it’s important: The deadlift trains the entire posterior chain (glutes, hamstrings, lower back), which are crucial during high-power pedaling and climbing.

Correct Form:

1. Feet hip-width apart, barbell positioned under the mid-foot
2. Bend at the waist to grip the barbell, hands outside the knees
3. Chest up, shoulder blades retracted, back straight
4. Drive up using the legs to lift the barbell
5. Fully extend hips to stand straight
6. Control the descent back to the ground

Recommended Sets for Cyclists:

• Off-season: 4 sets × 5-6 reps
• In-season: 2-3 sets × 3-5 reps
• Note: The deadlift places significant load on the lower back; do not schedule it before or after high-intensity riding days

Exercise Three: Unilateral Movements

Why it’s important: The cycling pedal stroke is an alternating unilateral movement; unilateral training can improve strength imbalances between left and right legs.

Recommended Exercises:

Bulgarian Split Squat:

• Rear foot placed on a bench, front foot steps forward
• Squat down until the front knee is at 90 degrees
• 3 sets × 8-10 reps (per leg)

Single-Leg Deadlift:

• Stand on one leg, extend the other leg backward
• Hinge at the hips, holding dumbbells
• 3 sets × 8-10 reps (per leg)

Lunge:

• Step forward, both knees at 90 degrees
• Alternate legs or perform consecutive reps on the same side
• 3 sets × 10-12 reps (per leg)

Exercise Four: Core Training

Why it’s important: The core is the hub for force transmission. A strong core prevents upper body wobble during riding, allowing more force to be transmitted to the pedals.

Recommended Core Exercises:

Plank:

• Forearms on the ground, body in a straight line
• Hold for 45-90 seconds × 3 sets
• Advanced: Single-arm or single-leg plank

Dead Bug:

• Lie on your back, hands and feet pointing toward the ceiling
• Extend opposite arm and leg simultaneously
• Slow control, 15 reps × 3 sets

Bird Dog:

• Quadruped kneeling position
• Extend opposite arm and leg simultaneously
• Hold for 3 seconds, 10 reps × 3 sets

Side Plank:

• One forearm on the ground, body sideways
• Hold for 30-60 seconds × 3 sets
• Strengthens lateral stability

Weekly Plan Examples

Off-Season Strength Training Plan (2-3 times per week)

Date	Exercise	Sets × Reps
Monday	Squat, Single-Leg Deadlift, Plank	4×6, 3×10, 3×60 seconds
Wednesday	Deadlift, Bulgarian Split Squat, Dead Bug	4×5, 3×8, 3×15
Friday	Squat, Lunge, Side Plank	3×8, 3×10, 3×45 seconds

In-Season Strength Training Plan (1-2 times per week)

Date	Exercise	Sets × Reps
Monday	Squat, Core Combo	3×3, 3×10
Thursday	Deadlift, Unilateral Movements	2×5, 2×8

Frequently Asked Questions

“Will strength training make my legs bulky?”

No. Cyclists’ strength training programs focus on low reps and high weights, primarily improving neuromuscular efficiency rather than muscle size. As long as you don’t pursue high-rep hypertrophy training, weight gain is minimal.

“Should I do strength training before or after riding?”

It is recommended to do strength training on non-riding days or after easy rides. Do not do strength training on high-intensity riding days to avoid affecting recovery.

“When is the best time to start strength training?”

The off-season (autumn and winter) is the best time to build a strength foundation. During this period, you can handle higher strength training volumes, gradually reducing volume but maintaining intensity as the season approaches.

“Do I need to hire a coach?”

If you are new to strength training, strongly recommended to find a professional coach to guide your form. Incorrect form not only reduces training effectiveness but may lead to serious injuries. At least for the first 4-6 weeks, have a coach guide basic movements.

Conclusion

Strength training is an indispensable part of training for modern cyclists. Squats increase strength, deadlifts strengthen the posterior chain, and core training stabilizes the drivetrain—these three pillars together create a stronger, more efficient, and less injury-prone cyclist. This off-season, start by walking into the gym.

Related Reading

• Cyclist’s Strength Training Introduction: Correct Form for Squat, Deadlift, and Single-Leg Training
• Cyclist’s Gym Training: Complete Guide to Strengthening Lower Body Muscles
• Cyclist’s Strength Exercises: Squat, Single-Leg Squat, Hip Hinge Training
• Essential Squat Variations for Cyclists: Complete Guide from Basics to Advanced