Weight training for cyclists – necessary evil, or just evil?


A mighty 12.1 kg (26.67 lbs) each that I use for lunges. Surely, weights don’t come any heavier?

I’ve never been clear about the role of the gym in improving cycling performance. It seems self-evident that cycling must use all the muscles that are necessary for cycling so weight training cannot be necessary to be a cyclist but that can’t be the whole story.

Looking at Chris Hoy, it’s possible to conclude that to be a top sprinter, you need really big thighs. Perhaps lots of cycling sprints would produce those but how long would that take? That suggests that weight training can have some real benefits in terms of isolating specific muscles that need developing and working on them faster than cycling would by itself.

For me, cycling is a hobby and I will never be a sprinter (being old and largely devoid of fast-twitch muscle fibres). If I’m anything, I’m a cyclist who does endurance and climbing – simply because those are the only things I seem to be OK at (and I do love cycling in the mountains).

So, to build extra muscle in the gym would only be useful for me if it pays its way when climbing. Vanity muscle that only adds weight will be no use to me for cycling – in the mountains, power to weight ratio is king.

The other key attributes for cycling are enjoyment, sociability, aerobic efficiency, bike handling and pedalling style – and weight training isn’t likely to help any of those – indeed, it can hurt them if weights sessions replace cycling time.

All that seems to suggest that doing weights in the gym would not be sensible for me if they replace cycling – but could be beneficial if they complement cycling and focus on the muscles that are most beneficial … which I assume are legs and core.

The gym sounds to be a more sensible during bad weather when it won’t replace ‘proper’ cycling. If it then tapers off and gives way to miles out on the road before taking on any testing rides, it looks like it might well work.

Of course, this is all entirely self-serving reasoning as a friend has signed up to the local gym and has suggested that I join him … I’m just looking for justification to do that. He cycles and runs and is hoping that some strength work will help him with injuries – I’m quite keen to see if weights will help with my cycling.

I’m conscious of the general ‘if you carry on doing the same thing, you get the same results’ theory, and guess that I don’t have a lot to lose.

So, situation normal – I don’t really know what I’m doing but I think I’ll give it a go anyway. I’m just hoping that the gym isn’t full of body builders who will make the efforts of this rather puny 62 year old look even worse than they certainly will be.


8 thoughts on “Weight training for cyclists – necessary evil, or just evil?

  1. tempocyclist.com

    I don’t think that weight training is all that helpful for road cycling (track sprinters are a different kettle of fish) but I do believe it’s helpful for every day health and well being. Maintain muscle mass and bone density is important especially as the years tick by! I should really do more (okay, at least some) weight training.


    1. The Omil Post author

      Yes, those years are a real beggar … I can hear them ticking all too clearly.
      I think you’re right – no great help from weights but, at best, a small acceleration of what cycling could do for you. I’m assuming they won’t do me much harm and if there’s any gain to be had, I’ll take it.


  2. Jeff

    I think you should give some weight training a try. You’re not looking to “bulk up”, just adding muscle tone and strength. It couldn’t hurt, and may help. It’s definitely better to do it with a friend, too. Before moving to Florida, I had a 35 year relationship with my local YMCA, which I joined with a friend in 1980. Throughout the years, we kept each other committed and encouraged. I truly miss that relationship, but will tell you that joining with a friend is the best way to stay committed. Enjoy, and let us know how it goes!

    Liked by 1 person

    1. Jeff

      You’re welcome. And to be honest, I don’t have another 35 years either. But I do miss the relationship and comradery. I took up (initially solo) cycling as an alternative to the gym but as I look at my self in recent days, I can see that I need the gym as well!

      Liked by 1 person

  3. Pedal Strength

    Take a look at our most recent post on strength training for cycling – there really are benefits for all cyclists even those that need to be light and efficient. Research will tell you that you can be strong and efficient on the bike after consistent strength training combined with endurance training. Gaining extra lean mass is a very specific outcome and actually quite hard to do when you are contending with a large number of hours in the saddle!

    If your ever interested in a bespoke programme, coaching or just guidance. swing by our website and have a look, we’re happy to help and work with the worlds best đŸ˜‰



    1. The Omil Post author

      Thank you – good timing with my new gym membership. I really liked your post and will follow its recommendations – I’ve always been confused by the low reps/high weight or low weight/high reps debate!



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s