{"id":685618,"date":"2026-07-11T07:04:12","date_gmt":"2026-07-11T07:04:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/685618\/"},"modified":"2026-07-11T07:04:12","modified_gmt":"2026-07-11T07:04:12","slug":"4-week-strength-training-plan-for-cyclists-to-build-power","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/685618\/","title":{"rendered":"4-Week Strength Training Plan for Cyclists to Build Power"},"content":{"rendered":"

\"Estimated2 min read<\/p>\n

You want to become a better cyclist<\/a>, so you\u2019ve been putting in a lot of time in the saddle. That\u2019s smart, but riding alone is not the only puzzle piece in the game of cycling performance. Your muscles also need resistance training<\/a> off the bike to develop the strength you need to ride your best, not to mention to avoid overuse injuries. Enter: This weight training plan, designed specifically for cyclists.<\/p>\n

\u201cCyclists tend to believe they\u2019ll become better and stronger cyclists by riding their bike more, which is not the complete truth,\u201d says Jen Kates, a Denver-based certified personal trainer and cycling coach and founder of Shift Human Performance<\/a>. \u201cStrength training<\/a> is crucial for cyclists to develop more climbing<\/a> and sprinting<\/a> power, as well as greater stability<\/a> and stamina to pedal longer distances<\/a>.\u201d<\/p>\n

That\u2019s not all: Squeezing in strength training also slashes your chance of getting hurt, because strengthening the muscles around your shoulders<\/a>, knees<\/a>, and hips<\/a> makes all those injury-prone areas more resilient for the miles you\u2019re riding.<\/p>\n

One scientific review<\/a> published in 2021 shows that a weight-training program can improve performance on the road, thanks to its effects on VO2 max<\/a> and cycling economy (which basically means your body becomes more efficient so hard rides start to feel easier).<\/p>\n

The Plan<\/p>\n

To gain all the benefits of weight training, Kates created this plan focused on developing strength in the upper-body. This upper-body focus allows you to maintain a regular ride schedule without overworking your legs while still reaping the benefits of strength training\u2014improved durability, efficiency, and power.<\/p>\n

Each of the workouts in the program includes three sets, which include multiple moves without rest. This is by design as it supercharges your strength, while saving you time.<\/p>\n

How to use this list: You\u2019ll work out three days a week, ideally on days you\u2019re not riding. 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\u2014stationary bike, jogging in place, jumping rope<\/a>\u2014at an easy pace for at least two minutes.<\/p>\n

To keep progressing, follow these tips:<\/p>\n

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\u2019re lifting or do more reps until you feel you could do only 1 to 2 reps more.<\/p>\n

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.<\/p>\n

Set 11A. Bent-Over Y-T<\/p>\n

Reps: 5-8<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

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\u2019s 1 rep.Repeat. Do 5-8 reps.1B. Elevated Push-Up<\/p>\n

Reps: 5-10<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

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 5-10 reps.Complete 3 rounds of Set 1.Set 22A. Alternating Dumbbell Bench Press<\/p>\n

Reps: 8-15 per side<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

Lie faceup on a bench with feet flat on floor (or on the bench if they don\u2019t 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 8-15 reps per side.2B. Half-Kneeling Arnold Press<\/p>\n

Reps: 8-12 per side<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

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 8-12 reps. Then switch sides.Complete 3 rounds of Set 2.Set 33A. Dumbbell Serratus Crunch<\/p>\n

Reps: 10-20<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

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 10-20 reps.3B. Superman<\/p>\n

Reps: 10-20<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

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 10-20 reps.3C. Low Plank<\/p>\n

Time: 20-30 sec<\/p>\n

\"\"<\/p>\n

How to do it<\/p>\n

Place forearms on floor, shoulders over elbows, legs extended and toes on the floor.Lift up into a plank. Pull abs up toward spine. Engage glutes and legs.Hold for 20-30 seconds.Complete 3 rounds of Set 3.\"Headshot<\/p>\n

Laurel Leicht is a writer and editor in Brooklyn. She’s covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.<\/p>\n","protected":false},"excerpt":{"rendered":"2 min read You want to become a better cyclist, so you\u2019ve been putting in a lot of…\n","protected":false},"author":2,"featured_media":685619,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,54476,102,179675,56,54,55],"class_list":["post-685618","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-focus","tag-health","tag-supes","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/685618","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=685618"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/685618\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/685619"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=685618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=685618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=685618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}