# Strength training for cyclists: exercises, sets, and reps > Updated: 2026-07-10 · Source: https://dorsi.ai/topics/strength-training-program-for-cyclists Designing an effective strength training program for cyclists has long been a subject of debate in sports science, with researchers still questioning the… The best strength training program for cyclists focuses on two things: maintaining power through the pedal stroke and protecting joints from the thousands of repetitions. Two sessions per week is enough to see gains without crushing your legs for weekend rides. Below I break down exactly which exercises to prioritize and how to periodize around your cycling season. Designing an effective strength training program for cyclists has long been a subject of debate in sports science, with researchers still questioning the extent of its benefits [1]. Despite this, athletes and coaches are increasingly adopting a scientific approach to training program design [2]. Studies have shown that maximal strength training can improve cycling economy and time to exhaustion [3], while resistance training enhances endurance performance, as demonstrated in female cyclists [4]. Similarly, replacing a portion of endurance training with explosive strength training has been shown to benefit trained cyclists [5]. More recent research highlights that pedal technique training can improve functional threshold power and strength symmetry [6]. These findings underscore the need for evidence-informed pathways to optimize long-term engagement and performance in cycling. As such, a well-structured strength training program is a valuable component of a cyclist's overall regimen, though individualization and careful integration with endurance work remain key. ## Build power with heavy squats Cyclists often neglect heavy lifting, thinking more miles build stronger legs. They're wrong. Heavy squats increase bone density, tendon stiffness, and neuromuscular recruitment. That translates to more force into the pedals without added muscle bulk. Start with 3x5 at 80% of your 1RM, twice a week during base training. ## How often should a cyclist lift per week? Two to three sessions works for most. Off-season, hit three full-body days. In-season, scale back to two maintenance sessions. Keep intensity high (3-5 rep range) but cut volume. One session per week won't maintain strength; you'll lose gains within three weeks. Track recovery: if morning HRV drops more than 10% below baseline, skip a session. ## Prioritize deadlifts and single-leg work Deadlifts build posterior chain power critical for climbing out of the saddle. Single-leg dumbbell Romanian deadlifts fix imbalances most cyclists have from always pushing down. Lunges with a barbell load the glutes and hamstrings through a full range of motion. Do these after your main squat set, not before. ## Match your strength plan to your race season Don't lift heavy the week before a big event. Periodize: 12 weeks of hypertrophy (8-12 reps) in the off-season, then 8 weeks of strength (3-5 reps), then 4 weeks of explosive work. Race season: one session at 3x3 at 85% keeps strength without fatigue. Skip deload? You'll plateau fast.