Gym guide for cyclists
Why you should start adding gym exercises to your cycling training.
What you’ll learn
Intro
I’ve been cycling seriously for years, training up to sixteen hours a week, riding everything from five-hour endurance sessions to quick intervals before work. But one thing I learned early on: the bike alone isn’t enough.
The gym became my secret weapon. Not because I wanted to “bulk up,” but because I wanted to ride better — to stay injury-free, feel stronger in long climbs, and finally bring balance to a sport that’s all about repetition in one plane of motion.
I’ve worked with physiotherapists, strength coaches, and personal trainers over the last three years, and this guide sums up what actually works for cyclists — especially if you’re starting out or feel a bit lost walking into the gym.
Have fun reading. And if you ever need help, send me a message on Instagram @harkmeij. Happy to help!
Mark
Table of contents
Intro
I’ve been cycling seriously for years, training up to sixteen hours a week, riding everything from five-hour endurance sessions to quick intervals before work. But one thing I learned early on: the bike alone isn’t enough.
The gym became my secret weapon. Not because I wanted to “bulk up,” but because I wanted to ride better — to stay injury-free, feel stronger in long climbs, and finally bring balance to a sport that’s all about repetition in one plane of motion.
I’ve worked with physiotherapists, strength coaches, and personal trainers over the last three years, and this guide sums up what actually works for cyclists — especially if you’re starting out or feel a bit lost walking into the gym.
🧠 Why Cyclists Should Go to the Gym
Cycling builds endurance — not strength. You’re repeating the same motion thousands of times, which creates tight hips, weak glutes, and almost no upper-body stability.
Strength training fixes that:
✅ Prevents injuries – Strong glutes and hips keep your knees tracking straight.
✅ Improves balance – You’ll move less on the bike and waste less energy.
✅ Boosts power transfer – A stronger core makes every watt count.
✅ Strengthens bones – Cycling doesn’t load your skeleton. Lifting does.
For most riders, 2 sessions a week is perfect. Especially in winter when you’re off the roads more often and looking for something productive (and warm) to do.
<aside> ⚠️
Be aware that starting in the gym will make your l egs feel sore for a while. So tone down your cycling intervals for a few weeks to let your body recover correctly. More endurance on the bike instead.
</aside>
🏋️♂️ Choosing the Right Gym
You don’t need a fancy performance center. Any regular gym with basic equipment will do.
💡 Tips:
Find one close to home, work, or your regular route.
Make sure it has showers — easy for before or after work.
Look for simple tools: squat rack, dumbbells, leg press, cable machine, balance ball.
The best gym is the one you’ll actually show up to.
🧭 The Right Mindset
When I started, I thought I had to lift heavy. Everyone around me was doing huge weights and I felt small doing light, controlled work.
But strength for cyclists isn’t about ego — it’s about control, balance, and movement quality. You’re not training to look strong. You’re training to ride strong.
<aside> 💡
You will impress outside of the gym. Not in the gym. Remember this.
</aside>
🔥 Warm-Up Routine
Start with 5 minutes on the rowing machine 🚣 — it activates 80% legs, 20% upper body, perfect for cyclists.
Then do a few dynamic stretches:
🦵 Leg swings
🌀 Hip circles
⛓️ Ankle rolls
Your legs will feel ready before the real work begins.
My Base Routine
These are the ten key movements that have changed my riding over time. You don’t need to do them all at once — pick 6–8 per session and rotate them. There are also a lot of other things I do next to this but this is the base for every workout.
1. Bulgarian Split Squat
Single-leg movement that builds strength and balance.
One foot on a bench behind you, front leg planted.
Start bodyweight only: 3 sets of 12 reps per leg.
Add dumbbells (I use ~7 kg each) when it feels too easy.
For an extra challenge, hold the dumbbells overhead for balance work.
Explanation video: https://www.youtube.com/shorts/_HukgYk7lTw
2. Isometric Leg Holds
Great for tendon strength and joint stability.
Use a leg press machine.
Hold one leg extended against resistance for 10–15 seconds.
3 sets per leg.
Explanation video: https://www.youtube.com/shorts/yplpJKg0KK4
<aside> 💡
Make sure you do not bend your leg too much at high weight to protect the knees. And know you can do a lot of weights, I normally do 200kg per leg. As long as you do not move it.
</aside>
3. Squats
Keep it light and focus on control.
3 sets of 12–15 reps at moderate weight.
Keep knees aligned with toes, chest upright.
Heavy squats can come later, but form is everything.
Explanation video: https://www.youtube.com/shorts/eFEVKmp3M4g
4. Kettlebell Swings
Explosive and fun — helps with glutes and hip drive.
3 sets of 15–20 swings.
Focus on the hip hinge, not your arms.
Explanation video: https://www.youtube.com/shorts/n1df4ASFeZU
5. Crab Walks (with resistance band)
My all-time favorite for hip and glute activation. I also do these before a training to warm up the hips.
Band around your knees or ankles.
Take 10–15 small sideways steps each way.
Keep tension constant.
Explanation video: https://www.youtube.com/shorts/9P3g0jxJbWU
6. Side Plank with Hip Dip
Targets obliques and hip stabilizers — essential for staying still on the bike.
3 sets of 30–45 seconds per side.
Explanation video: https://www.youtube.com/shorts/WVX-yDxt0IU
7. Dead Bugs (with balance ball)
Looks easy, but it’s brutal for the core.
Lie on your back with a ball between your hands and knees.
Extend opposite arm and leg slowly while keeping the ball in place.
3 sets of 10 reps each side.
Explanation video: https://www.youtube.com/watch?v=5jDEulwWs04&pp=ygUcZGVhZCBidWcgd2l0aCBzdGFiaWxpdHkgYmFsbA%3D%3D
8. Swiss Ball Rotations
Lay on a balance ball with dumbbell in hand, feet planted. Rotate slowly side to side — trains stability through the core. Add some weight to make it harder.
Explanation video: https://www.youtube.com/shorts/RhpLCtCKj0w?feature=share
9. Glute Bridge / Hip Thrust
Drives power into your pedal stroke. Alternate with one legged variations.
Explanation video: https://www.youtube.com/watch?v=Xp33YgPZgns&pp=ygUMZ2x1dGUgYnJpZGdl
3 sets of 15. Add weight when easy.
10. My favourite Core Video (5 minutes)
I always end with this video, a really effective core training that helped me a lot.
6. How to Progress
Start with two sessions a week, about 45–60 minutes each.
Focus one day more on legs, the other on core and balance.
Add small amounts of weight or new stability challenges every few weeks.
Track what you do — reps, weights, and how it feels.
You’ll notice changes fast: more control on climbs, better stability in corners, and less pain after long rides.
7. Recovery
After the session:
Stretch or do 5 minutes of yoga.
Drink water.
Get a protein shake or meal within an hour.
Sleep. Your muscles rebuild when you rest, not when you train.
8. Bonus Tips
Work with a physio or personal trainer if you can — especially when learning movements.
In racing season, lower gym intensity — focus on maintenance.
Never lift to failure before a hard ride day.
Balance is more valuable than brute force.
9. The Core Idea
Cyclists spend hours perfecting watts, cadence, and nutrition, but forget the foundation: your body is the frame that carries all of it.
The gym helps you build a stronger, more balanced version of that frame — one that can handle more miles, more climbs, and more adventures.
🚴♂️ Keep Riding Strong
The gym isn’t just about building muscle — it’s about building a body that can handle every climb, descent, and long day in the saddle.
Start simple, stay consistent, and remember that progress on and off the bike takes time.
If this guide helped you, I share weekly cycling tips, training insights, and behind-the-scenes stories on my Instagram.
You can find me here:
Or visit my website for more projects, guides, and updates:
See you on the road.
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