Strength training for cyclists: 1–2 sessions a week at 60–85% 1RM
In short
For cyclists, adding 1–2 weekly strength sessions at 60–85% 1RM, with 2–4 sets of 3–5 lower-body compound lifts and sets ended once bar speed drops 10–20%, improved key cycling performance markers. Done this way, it did not hurt performance through unwanted hypertrophy and may help offset the low bone density common in cyclists. How much it helps depends heavily on intensity, proximity to failure and spacing from endurance sessions.
The evidence that lifting improves cycling keeps growing, yet many cyclists avoid it for fear of lingering fatigue and bulkier legs. A new narrative review concludes that heavy loads with sets stopped well short of failure deliver the benefits without those downsides.
How much, and how?
- Frequency: 1–2 sessions per week on top of endurance training.
- Intensity: 60–85% of 1RM.
- Structure: 3–5 lower-body compound lifts, 2–4 sets each.
- When to stop a set: once bar speed has dropped 10–20% from the first rep, which keeps you well away from failure.
- Alternative: when gym training is not practical, high-load, high-torque efforts on the bike may also work.
Won't bigger legs slow you down?
According to the review, training this way does not appear to cost performance through unwanted hypertrophy. Ending sets at 10–20% velocity loss rather than near failure cuts both fatigue and the growth stimulus. How those velocity-loss thresholds compare is covered in 10% versus 20% velocity loss.
Does it help bone health too?
Long hours of non-weight-bearing cycling are linked to low bone mineral density. The review sees strength training as a potentially effective way to counter that, while noting that more research is needed.
What should a lifter who rides log?
Squats and deadlifts are exactly the lower-body compound lifts this prescription is built on. With your 1RM logged in fairlift, the 60–85% working range is easy to calculate. Because results also depend on spacing from endurance work, avoid stacking hard rides and heavy leg sessions back to back. For balancing strength and endurance, see our hybrid training piece.
Frequently asked questions
How often should cyclists lift weights?
The evidence summarized in the review supports 1–2 strength sessions per week on top of endurance training to improve cycling performance markers.
What load should cyclists use for strength training?
60–85% of 1RM, with 2–4 sets of 3–5 lower-body compound lifts, ending each set once bar speed drops 10–20%.
Will strength training make a cyclist's legs bulky?
With moderate-to-heavy loads and sets stopped at 10–20% velocity loss, the review found no sign that unwanted hypertrophy hurts cycling performance.
Does strength training help cyclists' bones?
Competitive cyclists often have low bone mineral density, and strength training was highlighted as a potentially effective countermeasure, though more research is needed.
Source: PubMed