{"id":47801,"date":"2022-12-15T13:32:25","date_gmt":"2022-12-15T13:32:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47801"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"weight-training-for-cyclist","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/","title":{"rendered":"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Is_Weight_Training_Good_For_Cyclists\" >Is Weight Training Good For Cyclists?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#It_Preserves_Muscle_Mass\" >It Preserves Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#It_Improves_Coordination\" >It Improves Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#It_Helps_To_Prevent_Pain_And_Injuries\" >It Helps To Prevent Pain And Injuries<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#How_Often_Should_A_Cyclist_Lift_Weights\" >How Often Should A Cyclist Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#How_Much_Weight_Training_Do_Cyclists_Do\" >How Much Weight Training Do Cyclists Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#What_Should_A_Cyclist_Do_At_The_Gym\" >What Should A Cyclist Do At The Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Lower_Body_Strength\" >Lower Body Strength<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Single_Leg_Bridge\" >Single Leg Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Single_Leg_Deadlift\" >Single Leg Deadlift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Core_Workout\" >Core Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Russian_Twists\" >Russian Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Bicycle_Crunches\" >Bicycle Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Back_And_Shoulder_Strength\" >Back And Shoulder Strength<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Reverse_Fly\" >Reverse Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Renegade_Row\" >Renegade Row<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Cycling is all about the force you exert on the pedals. That force produces power, and it makes the cycle go faster. Many cyclists today seek the ability to move at a higher pace with relatively less effort. This desire compels them to look for ways to increase strength. <\/span><span style=\"font-weight: 400;\">Muscles like the quadriceps should be strong to generate more force. At the same time, smaller muscle groups should also have the strength to relieve pressure from the large ones. <\/span><span style=\"font-weight: 400;\">While cycling,\u00a0 there are instances where you need more power to move the pedals, like when you are charging uphill, accelerating, or sprinting. It could be tough to find enough strength to accomplish these movements. <\/span><span style=\"font-weight: 400;\">Weight training for cyclists helps build a more robust system of muscles which are your prime movers while on the bike. Cyclists tend to feel less fatigue with aerobically strong cores and muscles. <\/span><span style=\"font-weight: 400;\">If you love to cycle and are wondering if you should opt for a weight training program, this article might help to get a better perspective.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Weight_Training_Good_For_Cyclists\"><\/span><strong>Is Weight Training Good For Cyclists?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone needs to incorporate weight training into their regular exercise routine. But there are some specific reasons why cyclists should prioritize it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although cycling helps to improve muscular strength, aging brings a natural decline in muscle mass that can be slowed or reversed with the right <a href=\"https:\/\/betterme.world\/articles\/does-cycling-burn-belly-fat\/\">strength training<\/a>. Some significant benefits may come your way if you include weight training in your regular workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few of them are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Preserves_Muscle_Mass\"><\/span><strong>It Preserves Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Improved muscular strength improves performance, which is the biggest motivation for cyclists. Those who participate in races like an endurance race, might notice a visible difference in their speed, power, and race times after doing some full weight training workout for cyclists.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study followed a group of cyclists <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-faq\/\">training<\/a> for 12 weeks. They later participated in a racing program for 13 weeks. The participants were divided into two groups according to their training. One group had to do endurance training, while the other also covered weight training in its program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the competition, the second group (with weight training) improved their leg power more than the other group (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20799042\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, a weight training program for cyclists may also help to improve the cycling economy, time to exhaustion, work efficiency, and force development (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19855311\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Safe Cycling: Bike Safety For Kids And Pro Cyclists<\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Improves_Coordination\"><\/span><strong>It Improves Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether you lift free weights or perform bodyweight resistance exercises, there are certain balance and coordination components to your movements. This creates neural pathways for balance and develops small muscles to help your stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cyclists who fail to maintain balance and <a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-menopause-5-surprise-foods-to-avoid\/\">coordination<\/a> as they progress feel inappropriate stress on their weak muscles. An established weight training routine helps keep balance and coordination at a higher level for years to come. The higher your overall fitness and coordination are by middle age, the more fitness and coordination you can maintain as you grow older.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular cycling helps to improve strength in the glutes and quads. Meanwhile, the hip flexors and hamstrings fall behind. Weight training focusing on these muscles can prevent or correct problematic muscle imbalances.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"weight training for cyclist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Helps_To_Prevent_Pain_And_Injuries\"><\/span><strong>It Helps To Prevent Pain And Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular cyclists may not notice it but they gradually lose their core musculature strength. The risks of knee pain and injuries are likely to increase due to this weakness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18076271\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, finding the best schedule for weight training cyclists will keep them focused on improving their muscular strength. It also reduces core fatigue, knee pain, and injuries frequently experienced by cyclists (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5086514\/#:~:text=The%20present%20study%20elaborates%20on,with%20chronic%20upper%20limb%20pain.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cycling is a great sport that many people love. If this describes you, push yourself for weight training. Even two sessions per week will improve your fitness and strength. You will find a substantial improvement in performance measures and <a href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\">muscle imbalances.<\/a> It is easy to focus on cycling only, but you won\u2019t regret your time on weight training for cyclists.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_A_Cyclist_Lift_Weights\"><\/span><strong>How Often Should A Cyclist Lift Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have you finally decided to add weight training for cyclists to your workout plan? Now you need the best schedule for weight-training cyclists to ensure you are reaching your <a href=\"https:\/\/betterme.world\/articles\/balance-activity\/\">milestones<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to consider the current season before you create a weight-lifting plan. During winter, lift 2 to 3 days per week and aim for improved strength. On the contrary, during spring, when races are at their peak, lift once or twice weekly and don\u2019t fret about increasing intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best if you remember some rules when finding weight-training for cyclists:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many exercises, your body is the only weight you need. All you have to do is add a sturdy platform for step-ups, and you can work on your desired muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider lifting weights after easy rides when your body is warmed up, but you aren\u2019t tired. Also, include gentle stretching in this routine. Around 20 minutes in the winter and 10-15 minutes in the summer will be enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that your body is your greatest treasure. It is better to lift a little weekly than overdose on iron supplements, sustain injuries, and quit!<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\"><img decoding=\"async\" class=\"aligncenter wp-image-47289 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1024x576.png\" alt=\"weight training for cyclist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Training_Do_Cyclists_Do\"><\/span><strong>How Much Weight Training Do Cyclists Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight training for cyclists comes with <a href=\"https:\/\/betterme.world\/articles\/muscle-strength-vs-endurance\/\">many benefits<\/a>. If you have decided to hit the gym, it is vital to know how much weight training cyclists do. But if you haven\u2019t lifted weights before, take 8 \u2013 15 sessions with light weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The initial lifting <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tabata-workout\/\">sessions<\/a> should focus on form and getting your body used to the movements. This is where high-rep lifting and the low weight comes into play.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After you have gone through the adaptation phase, you can begin using the bar and add more weights. The best way to get into weight training is to break the lifting into different focus areas. Ideally, a weight training plan for cyclists should work on the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotary stability to learn to lock the rib cage and hips and produce more power<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved neck and shoulder health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better breathing patterns and posture of the upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved hip strength for inner thighs and glutes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A streamlined weight training program won\u2019t help you create six-pack abs. But it will significantly improve your cycling performance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_A_Cyclist_Do_At_The_Gym\"><\/span><strong>What Should A Cyclist Do At The Gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you wish to get the <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts-crossfit\/\">most rewards<\/a> from your weight training, you should work out throughout the year. The frequency of these sessions may vary according to the season, but consistency must be maintained if you aim for sustainable results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a rundown of what a cyclist should do at the gym:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"weight training for cyclist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Strength\"><\/span><strong>Lower Body Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Single_Leg_Bridge\"><\/span><strong>Single Leg Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face-up on a mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend legs with heels kept close to the butt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet on the floor and rest your arms on the sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg towards the ceiling while keeping knees aligned<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and lift your butt upwards to make a straight line from shoulder to knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause up there<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down and repeat the set<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-length apart and toes slightly outwards<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands in front of your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your hips downwards and bend your knees to squat down until your hips are below the knee-level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through the feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten the legs to stand again<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><strong>Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet kept hip-width apart, then shift the weight so you can balance on one foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the left knee, ankle, and hip while keeping the right foot at the back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently position the right foot on the ground while bending your knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down, both knees bending at 90 degrees. Keep the front thigh parallel to the floor and the back knee hovering above it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your left front foot into the floor to stand again<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Single_Leg_Deadlift\"><\/span><strong>Single Leg Deadlift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-apart and parallel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a kettlebell or a dumbbell in your hands down in front of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward in your hips while shifting the weight to one leg while the other leg extends behind you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the extended leg and pitch your body forward until your arms make a \u201cT\u201d shape<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arms should hang downwards as you hold onto your weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a slight bend in the standing leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your extended leg forward and move back into the standing position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite side<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/treadmill-workouts\/\"><i>Treadmill Workouts FAQ: How To Choose A Treadmill, Popular Treadmill Workouts &amp; More<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\"><img decoding=\"async\" class=\"aligncenter wp-image-47301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-1024x576.png\" alt=\"weight training for cyclist\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Workout\"><\/span><strong>Core Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><strong>Russian Twists<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with bent knees and hands on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbells in both hands towards your chest while keeping your shoulders relaxed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back from the hips until your abs engage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep heels on the floor and arms close to your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist from waist towards left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then twist back towards the center<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then twist towards the right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then go back to the center<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this alternation<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Bicycle_Crunches\"><\/span><strong>Bicycle Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down with your back on the floor and press your lower back onto the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees bent while keeping your feet flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head, keep your elbows wide, and cradle your head in your hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brings knees upwards with shins kept parallel to the floor as you lift shoulder blades from the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you straighten the left leg outwards t a 45-degree angle, turn your upper body towards the right side and bring your left elbow towards the right knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to center with both knees bent, and elbows kept wide<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the initial position to complete a single rep<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\"><img decoding=\"async\" class=\"aligncenter wp-image-47295 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-1024x577.png\" alt=\"weight training for cyclist\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1037w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_And_Shoulder_Strength\"><\/span><strong>Back And Shoulder Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Reverse_Fly\"><\/span><strong>Reverse Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet kept at a shoulder-width distance while holding dumbbells at the sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hips back in the hinges motion and bring your chest forward so that it is parallel to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the weights hang downwards as you maintain a straight back and a tight core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise both arms to the sides as you exhale and keep a soft bend in the elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades as you pull them towards the spine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight back to the initial position when you inhale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine position<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Renegade_Row\"><\/span><strong>Renegade Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank posture while keeping wrists under the shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands on two dumbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet at a shoulder distance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend elbows and lower body towards the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your body back upwards to perform a push-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and hips at a level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the right dumbbell towards the right side of the rib cage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the dumbbell to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the left dumbbell towards the left side of the ribs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you return the dumbbell back to the floor, you have completed one rep<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Sometimes, you may be unable to attend the gym or seek professional assistance. Seeking help from online resources and weight training at home is also a viable option. It is important to remember that some weight training is better than none.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, you must identify the weak muscle groups and devise a strategy to enhance their function. Asking a professional will be a wise move as there are some factors that matter. For instance, weight training for women cyclists is different than for men.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cyclists who worry about added weight can rest assured that they will get strong and lean but not bulky. This is because weight training for cyclists is meant to improve your abilities on the bike. It gives you more power and speed and lowers the risks of injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have built a solid functional strength, it is easy to maintain through weight training once a week. So, even if you are a time-crunched cyclist, figure out a way to add weight training to your workout plan and look forward to beating the competition like a champ!<\/span><\/p>\n<p>&nbsp;<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weight_Training_For_Cyclists\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Cycling is all about the force you exert on the pedals. That force produces power, and it makes the cycle go faster. Many cyclists today seek the ability to move at a higher pace with relatively less effort. This desire compels them to look for ways to increase strength. Muscles like the quadriceps should be [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47802,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[177],"class_list":["post-47801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weight Training For Cyclists: A Much-Needed Workout To Improve Performance - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WEIGHT TRAINING FOR CYCLISTS \u27a4 carries plenty of benefits. But most of us are clueless about its benefits and don\u2019t know where to begin. Follow this easy guide to improve your cycling performance by leaps and bounds!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance\" \/>\n<meta property=\"og:description\" content=\"\u2605 WEIGHT TRAINING FOR CYCLISTS \u27a4 carries plenty of benefits. But most of us are clueless about its benefits and don\u2019t know where to begin. Follow this easy guide to improve your cycling performance by leaps and bounds!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\"},\"wordCount\":2130,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Cycling is all about the force you exert on the pedals. That force produces power, and it makes the cycle go faster. Many cyclists today seek the ability to move at a higher pace with relatively less effort. This desire compels them to look for ways to increase strength. <\/span><span style=\\\"font-weight: 400;\\\">Muscles like the quadriceps should be strong to generate more force. At the same time, smaller muscle groups should also have the strength to relieve pressure from the large ones. <\/span><span style=\\\"font-weight: 400;\\\">While cycling,\u00a0 there are instances where you need more power to move the pedals, like when you are charging uphill, accelerating, or sprinting. It could be tough to find enough strength to accomplish these movements. <\/span><span style=\\\"font-weight: 400;\\\">Weight training for cyclists helps build a more robust system of muscles which are your prime movers while on the bike. Cyclists tend to feel less fatigue with aerobically strong cores and muscles. <\/span><span style=\\\"font-weight: 400;\\\">If you love to cycle and are wondering if you should opt for a weight training program, this article might help to get a better perspective.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Is Weight Training Good For Cyclists?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Everyone needs to incorporate weight training into their regular exercise routine. But there are some specific reasons why cyclists should prioritize it.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although cycling helps to improve muscular strength, aging brings a natural decline in muscle mass that can be slowed or reversed with the right <a href=\\\"https:\/\/betterme.world\/articles\/does-cycling-burn-belly-fat\/\\\">strength training<\/a>. Some significant benefits may come your way if you include weight training in your regular workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A few of them are:<\/span>\\r\\n<h3><strong>It Preserves Muscle Mass<\/strong><\/h3>\\r\\n<span sty ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\",\"url\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/\",\"name\":\"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 WEIGHT TRAINING FOR CYCLISTS \u27a4 carries plenty of benefits. But most of us are clueless about its benefits and don\u2019t know where to begin. 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But most of us are clueless about its benefits and don\u2019t know where to begin. Follow this easy guide to improve your cycling performance by leaps and bounds!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/","og_locale":"en_US","og_type":"article","og_title":"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance","og_description":"\u2605 WEIGHT TRAINING FOR CYCLISTS \u27a4 carries plenty of benefits. But most of us are clueless about its benefits and don\u2019t know where to begin. Follow this easy guide to improve your cycling performance by leaps and bounds!","og_url":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/"},"wordCount":2130,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Cycling is all about the force you exert on the pedals. That force produces power, and it makes the cycle go faster. Many cyclists today seek the ability to move at a higher pace with relatively less effort. This desire compels them to look for ways to increase strength. <\/span><span style=\"font-weight: 400;\">Muscles like the quadriceps should be strong to generate more force. At the same time, smaller muscle groups should also have the strength to relieve pressure from the large ones. <\/span><span style=\"font-weight: 400;\">While cycling,\u00a0 there are instances where you need more power to move the pedals, like when you are charging uphill, accelerating, or sprinting. It could be tough to find enough strength to accomplish these movements. <\/span><span style=\"font-weight: 400;\">Weight training for cyclists helps build a more robust system of muscles which are your prime movers while on the bike. Cyclists tend to feel less fatigue with aerobically strong cores and muscles. <\/span><span style=\"font-weight: 400;\">If you love to cycle and are wondering if you should opt for a weight training program, this article might help to get a better perspective.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Is Weight Training Good For Cyclists?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Everyone needs to incorporate weight training into their regular exercise routine. But there are some specific reasons why cyclists should prioritize it.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Although cycling helps to improve muscular strength, aging brings a natural decline in muscle mass that can be slowed or reversed with the right <a href=\"https:\/\/betterme.world\/articles\/does-cycling-burn-belly-fat\/\">strength training<\/a>. Some significant benefits may come your way if you include weight training in your regular workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A few of them are:<\/span>\r\n<h3><strong>It Preserves Muscle Mass<\/strong><\/h3>\r\n<span sty ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/","url":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/","name":"Weight Training For Cyclists: A Much-Needed Workout To Improve Performance - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/weight-training-for-cyclist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1661365180-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 WEIGHT TRAINING FOR CYCLISTS \u27a4 carries plenty of benefits. 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