It’s well established that strength training improves cycling performance. Research consistently shows increases in functional threshold power (FTP), VO₂ Max, and muscular endurance, concepts also explored in our article on weight training for cyclists. But for riders in their 40s, 50s, and beyond, there’s another crucial layer: sustainability and longevity.
As we age, our physiology changes. We lose fast-twitch muscle fibers (the ones that produce high strength and explosive power) and experience a natural decline in bone density1. Because road cycling is a low-impact sport, it doesn’t stimulate bone strength like running or resistance training does. The result? Great aerobic fitness, but an increased risk of weakened bones and reduced functional strength.
Aaron often explains that while cycling builds incredible fitness, it doesn’t necessarily build overall body strength. That’s where the gym training becomes essential, to future-proof your body and extend your performance longevity.
The good news? A smart, consistent strength program helps reverse much of this decline without living in the gym2.
The Masters Reality: Why the Gym Belongs in Your Week
Many masters cyclists underestimate how much resistance training can protect long-term health and enhance performance. Here’s what the research and experience show:
1. How Strength Training Helps as Aging Shifts Our Physiology
We all gradually lose type II muscle fibers and overall strength as we age3. Without resistance work, this decline accelerates, affecting power output and on-bike stability.
2. Bone Health and the Role of Strength Training for Cyclists
Cycling’s smooth, repetitive motion provides little stimulus for bone adaptation4. In fact, studies show that sedentary individuals may have better bone density than dedicated cyclists.
3. Why Impact Sports and Strength Training Boost Bone Strength
Mountain bikers benefit from jumps and landings that load the skeleton. Road cyclists don’t. Unless you add resistance or impact training, your bone health may slowly deteriorate.
4. Cycling Still Rules for Cardio
Cycling is unmatched for cardiovascular fitness. But to age well and ride strong, we must add what cycling doesn’t provide: resistance and load.
A Minimum Effective Dose (That Actually Works)
You don’t need to live in the gym. Small, consistent doses of strength work deliver measurable gains in both power and endurance5.
If your goal extends beyond maintaining fitness and you want to improve performance, preserve bone density, and support fast-twitch muscle fibers, here are the key principles to keep in mind:
Key Principles
- Focus: Prioritize legs and core. After completing leg work, include at least one upper-body exercise (because bike crashes happen) and use supersets for core exercises to make your workouts more efficient
- Intensity: Train at ~80% of your 1RM (Rate of Perceived Exertion 8/10).
- No Need to Go to Failure: Failure adds fatigue without extra benefit for cyclists. Stop at 5–6 reps of your 8-rep max.
- Volume Target: 16–30 total reps across lower-body lifts (e.g., 3×5 squats + 3×5 deadlifts = 30 reps).
- Frequency: Two sessions per week is ideal and one session per week maintains strength during heavy cycling phases6.
A consistent one or two sessions per week can maintain strength even during heavy cycling phases. The goal isn’t perfection, it’s regularity.
Free Resource: Download our Core Training eBook for Cyclists
Rep Schemes, Hypertrophy & the Heavy vs. Light Question
Should you lift heavy or light? The answer depends on your goal, but both can work.
- Heavy, Low-Rep (4–5 reps @ 80% 1RM): Best for building strength and on-bike power, especially when balancing hard cycling sessions.
- Lighter, High-Rep (10–15 reps): Slightly gentler on joints, still builds strength, and supports bone density, but offers fewer cycling performance gains7.
- Failure Training: Contrary to popular belief, training to failure doesn’t build more strength8. It just adds fatigue and delays recovery.
The most important thing is consistency. Choose a load and rep range that feels sustainable week after week.
Rest and Recovery Between Sets
Rest controls performance and safety:
- Squats & Deadlifts: 3–5 minutes between sets
- Machines (Leg Press, etc.): 90–120 seconds
- Supersets: Avoid pairing heavy compound lifts (multi-joint movements like squats, deadlifts, and leg press) with other moves. Perform complex lifts first, then superset upper body and core work later.
Good technique and adequate rest are just as critical as the lifts themselves.
Exercise Selection: Pick What You’ll Actually Do
Choose exercises that fit your ability and confidence level:
- Squat pattern: Back, front, or goblet squat
- Hinge pattern: Deadlift, Romanian deadlift, or hip thrust
- Single-leg: Split squat, step-up, or reverse lunge
- Accessories: Calf raises, cable hip flexion, or core work
- Bone health: Short jogs, hops, or low-box jumps (introduced gradually)
A simple, repeatable routine that you enjoy will always beat a perfect plan you can’t sustain.
How to Blend Strength Training with Cycling
Your lifting plan should align with your riding volume. At RCA, we use a three-week build model commonly suited for masters cyclists over 40.
- Week 1 – Easy Week
Reduce intensity and volume both on the bike and in the gym. Perform 2 sets of 5 reps per lift at ~80% 1RM. Lower weight slightly if fatigued. - Week 2 – Moderate Week
Perform standard gym sessions once weekly, spacing them away from high-intensity rides. This maintains load without compromising recovery. - Week 3 – Hard Week
Add intensity on the bike while maintaining one gym session. Avoid scheduling lifting too close to VO₂ Max or sprint sessions.
When training load increases, reduce gym frequency to one session per week for maintenance. During the off-season, you can increase to 2–3 sessions weekly for strength gains.
Practical Session Templates
Before heading into your strength session, here’s a simple guide to what an effective cycling-specific workout might look like. Each plan targets the lower body first, where most of your power comes from, followed by optional core and upper-body work for balance and stability.
Tip: Warm up for 5–10 minutes on the indoor bike or do a light set (around 30 to 50% of your 1RM) before your main lifts. It’ll prepare your muscles and reduce the risk of injury.
Session A — Lower Body Focus
- Squat – 3×5 @ 80% 1RM (rest 3 min)
- Incline Leg Press – 3×5 @ 80% 1RM (rest 90–120 s)
- Calf Raise – 2–3×10 @ 80% 1RM (rest 90–120 s)
Session B — Posterior Chain & Core
- Deadlift or Trap-Bar Deadlift – 3×4–5 @ 80% 1RM (rest 3 min)
- Front or Goblet Squat – 3×5 @ 80% 1RM (rest 3 min)
- Hip Flexion (Cable) – 2–3×10 @ 80% 1RM (rest 90–120 s)
Alternate between Session A and B during the base training phase.
Bone Health: The Long-Term Investment
Cycling strengthens your cardiovascular system but neglects your skeleton. Adding resistance and small doses of impact training rebuilds bone density and resilience.
Think of weight training as your insurance policy for longevity, it keeps you riding longer, stronger, and safer.
Your Next Step with RCA
If you’re ready to integrate strength training seamlessly into your cycling plan, explore RCA’s Weight Training Package — a 16-week, evidence-based program built for cyclists.
Each level includes:
- Progressions from stability to peak strength
- Load, rest, and volume guides tailored to your training cycle
- Integration with RCA’s periodised performance system
Learn more about the RCA Weight Training Package here
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