Many cyclists think riding alone builds enough strength — but cycling doesn’t develop the muscles needed for long-term power, resilience, or comfort. Here’s why strength training is essential.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Cycling builds fitness, endurance, and efficiency — but it does not build balanced strength. Cyclists often develop powerful quads but lack the hip, trunk, and upper-body strength required for stability and long-term tissue tolerance.
Strength training gives cyclists the missing pieces required for comfort, performance, and resilience.
Here’s why every cyclist, from beginner to racer, benefits from consistent strength work.
Cycling is a highly repetitive sport with a limited range of motion.
It mainly works:
Quadriceps
Glutes (in a shortened position)
Calves (repetitively)
But it does not train:
Hip stabilisers
Hamstrings through full range
Trunk muscles under load
Upper body control
Lateral movement strength
Strength training fills these gaps so the cycling motion becomes more efficient.
Cycling performance is largely determined by how much force you can produce with each pedal stroke.
Strength training improves:
Peak power
Ability to sustain higher wattage
Sprint acceleration
Climbing ability
Time trial performance
You don’t need bodybuilding programs — just targeted strength.
Cycling overloads the same tissues repeatedly:
Knees
Hips
Lower back
Neck
Hands/wrists
Adding strength work improves tissue capacity, allowing these areas to tolerate more load with less irritation.
Common issues that improve with strength:
Knee pain
Hip pain
Saddle discomfort
Neck/shoulder fatigue
Hand numbness
When trunk and hip muscles fatigue, cyclists often:
Collapse onto the handlebars
Rock through the hips
Lose smooth pedal stroke
Increase pressure through hands and saddle
Strength training improves:
✔ Pelvic control
✔ Force transfer into the pedals
✔ Long-ride comfort
✔ Position stability
Better stability = better energy efficiency.
Climbing requires:
Sustained hip extension
Trunk bracing
High torque production
Strength training directly improves these demands.
Sprinting requires:
Explosive force
Full-body coordination
Trunk stiffness
Hip and quad power
Cyclists who lift often see immediate improvements in these areas.
Cycling posture becomes uncomfortable when endurance fades through:
Neck
Shoulders
Lower back
Arms
Core
Strength work delays fatigue, helping riders maintain efficient posture longer — especially late in rides.
Cycling is low-impact, meaning it does not load bone the way running or strength training does.
Strength work:
Maintains bone mineral density
Reduces long-term injury risk
Supports healthy ageing in endurance athletes
This is especially important for cyclists who avoid weight-bearing activities.
Cyclists don’t need large gym workloads.
Two focused sessions per week (30–45 minutes) are enough to:
Improve strength
Reduce injury risk
Enhance power
Support position stability
Improve fatigue resistance
Strength complements cycling — it doesn’t replace it.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
