Are you doing enough strength training? Short answer: probably not, no matter how toned those quads have become.

“Cyclists tend to believe they’ll become better and stronger cyclists by riding their bike more, which is not the complete truth,” says Jen Kates, a certified personal trainer and cycling coach and founder of Shift Human Performance. “Strength training is crucial for cyclists to develop more climbing and sprinting power, as well as greater stability and stamina to pedal longer distances.”

That’s not all: Squeezing in weight training also slashes your chance of getting hurt—because having strong muscles around your shoulders, knees, and hips makes all those injury-prone areas more resilient for the miles you’re riding.

One scientific review published in 2021 also backs up the fact that a weight-training program can improve performance on the road, while another study, also published in 2021, says it can specifically boost your cycling economy (which basically means your body becomes more efficient so hard rides start to feel easier).

What Cyclists Need in a Solid Weight Training Program

The best plan to build strength to support your riding will hone in on your core (that includes your lower back!) and all the muscles up your posterior chain (or the back of your body).

“Core, glute, and hamstring strength are all crucial because cycling is a quad-dominant sport—we need to balance out the overriding quads to prevent injury,” explains Kates. Adding in single-leg movements can also help even out any strength imbalances you might have, which will make you stronger in the saddle, too.

To help you gain all these benefits, Kates created this month-long plan. Each of the three workouts in the program include three sets, which pair multiple moves without rest, to supercharge your strength. Better performance on the bike in only three workouts a week for four weeks? That’s our kind of math.

How to use this list: You’ll work out three days a week, ideally on days you’re not cycling. If you have a ride the same day as a strength session, wait at least two to three hours between workouts, advises Kates.

Before each session, warm up with cardio—stationary bike, jogging in place, jumping rope—at an easy pace for at least two minutes.

For weeks 1 and 2, perform each move until you feel you have 2 to 3 reps left in your tank. For weeks 3 and 4, increase the weight you’re lifting or reps until you feel you could do only 1 to 2 reps more. For each set, go for 3 total rounds, limiting rest between exercises and rounds. Rest 30 seconds to 1 minute before moving onto the next set of exercises.

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Workout 1: Full Body With Hip Hinge Focus

Set 1

A1. Clamshell

Lie on left side with knees bent, hips and legs stacked, and torso propped up with left forearm on floor. Place right hand on hip. Lift hips off the floor, then rotate through right hip to lift right knee up. Slowly lower leg, then hips. Repeat. Do 8 to 15 reps. Then switch sides.

A2. Iso Glute Bridge

Lie faceup with knees bent, feet on floor, and arms extended down at sides. Press hips up until body forms a straight line from shoulders to knees. Hold for 20 to 30 seconds.

A3. Seated Dumbbell Good Morning

Sit on a bench with legs spread wide, holding a dumbbell in each hand, arms down in front of you, palms facing each other. Hinge forward and lower weights toward floor. Keep back flat, core tight, and shoulders down and back the entire time. Pause, then sit up. Repeat. Do 8 to 12 reps.

Repeat A1, A2, and A3 for 3 total rounds.

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Set 2

B1. Dumbbell Romanian Deadlift

Stand with feet hip-width apart, holding a dumbbell in each hand down by sides. Keeping back flat and core tight, bend knees slightly and hinge at hips by sending butt straight back, lowering dumbbells while keeping them close to shins. Drive through feet to stand up. Repeat. Do 8 to 12 reps.

B2. Lateral Step-Up

Stand with left foot on box, right foot on floor. Hold a dumbbell with both hands at chest. Shift weight to left foot and drive foot into box to stand up, right knee lifting up toward chest. Pause, then slowly lower back down. Repeat. Do 5 to 12 reps. Then switch sides.

Repeat B1 and B2 for 3 total rounds.

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Set 3

C1. Bird Dog

Start on all fours, shoulders over wrists and knees under hips. This is your starting position. Slowly extend left arm forward and right leg back, lifting both to shoulder and hip height, while keeping core tight and shoulders and hips square to the mat. Pause, then slowly return to starting position. Repeat on opposite side. Continue alternating for 5 to 10 reps per side.

C2. Heel Tap

Lie faceup with knees bent and feet on floor and arms extended down at sides. Engaging core, lift head and shoulders, then rotate to the right, reaching right hand to right heel. Return through center and then reach left hand to left heel. Continue alternating for 10 to 20 reps per side.

Repeat C1 and C2 for 3 total rounds.

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Workout 2: Upper Body + Core Focus

Set 1

A1. Bent-Over Y-T

Stand with feet hip-width apart, holding a light dumbbell in each hand (or stick with bodyweight). With a slight bend in knees, hinge forward at hips by sending butt straight back. Keep back flat and shoulders packed down and back. Lift dumbbells overhead so arms form a Y, then lower. Next, lift arms up and out to the sides so arms form a T. That’s 1 rep. Repeat. Do 5 to 8 reps.

A2. Elevated Push-Up

Start in a plank position with hands on edge of a bench, shoulders over wrists, legs extended behind you and toes on floor, body forming one straight line. Lower chest toward bench, then push back up to plank. Repeat. Do 5 to 10 reps.

Repeat A1 and A2 for 3 total rounds.

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Set 2

B1. Alternating Dumbbell Bench Press

Lie faceup on a bench with feet flat on floor (or on the bench if they don’t reach the floor) and hold a dumbbell in each hand at chest, palms facing away from you. Press right hand straight up, wrist over shoulder. Then slowly lower back to chest. Repeat on left side. Continue alternating for 8 to 15 reps per side.

B2. Half-Kneeling Arnold Press

Kneel on right knee with left foot forward on floor, knee bent 90 degrees. Hold a dumbbell with right hand at shoulder, palm facing shoulder. Press weight overhead, turning palm to face forward, bicep by ear. Slowly lower weight back to shoulder. Repeat. Do 8 to 12 reps. Then switch sides.

Repeat B1 and B2 for 3 total rounds.

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Set 3

C1. Dumbbell Serratus Crunch

Lie faceup with knees bent and placed over hips, feet raised, shins parallel to floor, and holding a dumbbell in each hand, arms extended with wrists above shoulders. Engaging core, press weights up as you lift head and shoulders slowly off floor. Pause, then lower back to floor. Repeat. Do 10 to 20 reps.

C2. Superman

Lie facedown with arms extended overhead on floor. Engaging core, lift arms, chest, and legs off floor. Pause for 1 second, then lower back down to floor. Repeat. Do 10 to 20 reps.

C3. Low Plank

Place forearms on floor, shoulders over elbows, legs extended and toes on the floor. Lift up into a plank. Pull abs up toward spine. Hold for 20 to 30 seconds.

Repeat C1, C2, and C3 for 3 total rounds.

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Workout 3: Full Body With Knee-Centric Focus

Set 1

A1. Bodyweight Box Squat

Stand with feet shoulder-width apart in front of a box or bench, hands together in front of chest. Slowly send hips down and back until butt hits box. Then drive through feet to stand back up. Repeat. Do 8 to 12 reps.

A2. Banded Hip Flexion

With a resistance band secured in front of you, loop it around right foot, then lie face up with legs and arms extended. Slowly bend right knee to hip. Pause, then straighten. Repeat. Do 8 to 12 reps. Then switch sides.

A3. Split Squat

Stand with feet hip-width apart with a dumbbell in each hand, down by sides. Take a big step back with right foot. This is your starting position. Bend both knees to lower until left thigh is parallel to the ground, and right knee hovers just off the floor behind you. Then drive through feet to straighten legs and return to starting position. Repeat. Do 8 to 12 reps. Then switch sides.

Repeat A1, A2, and A3 for 3 total rounds.

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Set 2

B1. Goblet Squat

Stand with feet hip-width apart, holding a dumbbell or kettlebell with both hands at chest height in front of you. Send hips down and back and lower until thighs are at least parallel to floor. Drive through feet to stand back up. Repeat. Do 8 to 15 reps.

B2. Hip Thrust

Lean shoulders on a bench (the bench should line up just below shoulder blades) and bend knees, feet planted. Hold a dumbbell on hips. Drive through feet to lift hips up, so body forms straight line. Slowly lower hips back down. Repeat. Do 8 to 12 reps.

Repeat B1 and B2 for 3 total rounds.

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Set 3

C1. Shoulder Tap

Start in plank position, shoulders over wrists, body in a straight line from shoulders to feet. Slowly lift right hand and cross chest to tap left shoulder. Lower hand to floor back in plank. Repeat with left hand tapping right shoulder. Continue alternating for 10 to 20 reps per side.

C2. Seated Knee Tuck

Sit on edge of a bench, holding bench with each hand at sides, gripping the back of the bench. Lean back and lift legs, keeping them straight. This is your starting position. Crunch up and bend knees to bring them toward chest. Slowly lower back down to starting position. Repeat. Do 8 to 20 reps.

C3. Reverse Lunge

Stand with feet hip-width apart, holding a dumbbell or kettlebell in each hand, down by sides. Take a big step back with right foot, bend knees, lower until left thigh is parallel to floor and right knees hovers just off the floor behind you. Then drive through feet to stand up, right foot stepping forward. Repeat, left foot stepping back. Continue alternating for 30 seconds.

Repeat C1, C2, and C3 for 3 total rounds.

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