Combining Cycling with Strength Training for Women
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Because strong legs are just the beginning.
Cycling is amazing cardio—but it doesn’t have to stop there.
If you want to feel strong in and out of the saddle, pairing your rides with strength training is the move.
And no, this doesn’t mean heavy gym sessions or doing 100 pushups before breakfast.
We’re talking short, targeted exercises that support your rides, help prevent injuries, and make you feel more powerful with every pedal.
Why Mix Cycling and Strength Training?
Here’s what strength training adds to your cycling routine:
✨ More power on hills
✨ Better endurance for longer rides
✨ Less soreness (because your muscles are more balanced)
✨ Stronger core and posture—yes, even on the bike
✨ Bone health boost, especially important for women in their 30s, 40s, and beyond
Plus, it gives your upper body and core some love—areas biking doesn’t always reach on its own.
When to Do Strength Work
You don’t have to do both every day. Here’s a simple split:
Ride Days: Keep it just cycling
Off Days or Short Ride Days: Add strength
Aim for 2–3 sessions a week, 20–30 minutes each.
Even 15 minutes counts. (Seriously.)
A Simple Strength Routine for Cyclists
You can do this at home—no gym required.
Lower Body:
- Bodyweight squats (2 sets of 15)
- Glute bridges (2 sets of 20)
- Lunges (10 per leg)
Core:
- Plank (30 seconds x 2)
- Bicycle crunches (20 total)
- Dead bugs (10 per side)
Upper Body (with or without dumbbells):
- Shoulder presses (10–12 reps)
- Bent-over rows (10–12 reps)
- Push-ups (modified is fine!)
Need equipment? These are great beginner picks:
✔️ Adjustable dumbbells – perfect for small spaces
✔️ Non-slip yoga mat – because nobody wants to slide around
✔️ Mini resistance bands – great for glute work
How It Helps Your Rides
More strength = more stability.
That means:
- Less wobbly starts and stops
- Smoother climbs
- Easier bike handling
- Reduced fatigue on longer routes
Even your posture improves—no more slouchy back on the handlebars.
Stretch & Recover
Strength work (like riding) needs a cooldown.
Finish every session with:
- Gentle stretching (especially hips, quads, and hamstrings)
- Hydration
- A little foam rolling if you’ve got one (like this one)
And don’t forget rest days. Rest isn’t lazy—it’s training.
Final Thoughts
You don’t have to choose between strength and cycling.
The two go together like peanut butter and your post-ride smoothie.
Just a couple sessions a week can make your rides feel smoother, your body feel stronger, and your confidence go way up.
Build muscle, build power—on and off the trail.
