Strength training for cyclists: exercises, bike fit, bone health and mobility

Back and knee pain lead

In 109 professional road cyclists, 58% had low back pain and 36% pain at the front of the knee in the past year. In recreational riders, the neck, knees, groin and buttocks, hands and back were the commonest complaints.

Sources 1, 2

Heavy strength training improves performance

Across 17 studies, heavy strength training improved time trials, efficiency and sprint power without changing VO2 max (the most oxygen your body can use), on low-certainty evidence. In the trials, thigh muscle grew while body mass didn't.

Sources 3, 4

Four lifts, twice a week, then once in season

The tested programme: half squats, one-leg leg presses, one-leg hip flexion and calf raises, 3 sets of 4 to 10 reps, twice a week for 10 to 12 weeks, then once a week through the race season.

Sources 4, 5, 3

Cycling doesn't build bone

Road cycling gives no significant bone-building benefit, and low spine bone density is common in elite and club riders. Jumping and strength training are what the evidence supports.

Sources 6, 7, 8

A bike fit is for comfort, and when something hurts

A fit improved comfort and riding pain over 15 days in one trial, but across 18 studies most bike measurements weren't linked with pain, while riding load was.

Sources 9, 10

Helmets, and concussion

Wearing a helmet went with about half the odds of a head injury. After a suspected concussion: no riding a bike for 24 hours, and no racing before day 21.

Sources 11, 12

Mostly aerobic

Professional road cyclists ride 30,000 to 35,000 km a year and spend long spells near 90% of their VO2 max in time trials and climbs. A recreational ride is mostly steady aerobic work (our reading).

Source 13

The hips drive the pedals

At 80 to 100 revolutions a minute, that's 4,800 to 6,000 pedal strokes an hour (our arithmetic). In 11 cyclists in the lab, hip extension, driving the thigh down, was the main source of power at every intensity, with bending the knee adding more at high power.

Source 14

What isn't loaded: your bones

Cycling supports your weight, and road cycling gives no significant bone-building benefit. That's why riders need impact work off the bike.

Source 6

Where the strain goes

The front of the knee, the lower back (held bent for hours), the neck (tipped back to look ahead), the hands and wrists (weight on the bars) and the area in contact with the saddle.

Sources 1, 2, 15

What to train (our reading)

Heavy leg strength for power and efficiency, impact work for your bones, back and neck endurance, and hip and upper-back mobility for the riding position. The UK National Health Service (NHS) also asks adults to do strengthening activities that work all the major muscle groups on at least 2 days a week, so add some upper-body work.

Source 16

Overuse pain, by the numbersEmerging evidence

These are surveys of different groups over different periods, so the figures can't be compared directly:

• 109 professional road cyclists, past 12 months: low back pain 58% (41% sought medical help) and front-of-knee pain 36% (19%).
• Their overuse injuries: the lower back 45% and the knee 23%; of those that cost training time, the knee 57% and the lower back 22%.
• 518 recreational cyclists (a 1995 survey): 85% had had at least one overuse complaint and 36% needed medical treatment; the neck 48.8%, knees 41.7%, groin and buttocks 36.1%, hands 31.1% and back 30.3%.
• 1,274 Italian amateur cyclists: low back pain 55% ever, 27% in the past year and 11% in the past 4 weeks.

Sources 1, 2, 17

In racing, crashes dominateEmerging evidence

Across competitive cycling, most injuries come from crashes, with skin wounds and then fractures the commonest types. In road racing, 48% of injuries were to the arms, 14% to the head, neck or face, and about 5% were concussions.

Source 18

Our guides

Front-of-knee pain: our runner's knee (patellofemoral pain) and knee pain guides. Outside-of-knee pain: IT band (iliotibial band) syndrome. Low back, neck and thumb-side hand numbness: the back pain, neck pain and carpal tunnel guides. We don't yet have guides to the ulnar nerve at the wrist (cyclist's palsy) or to saddle sores.

What raises the riskEmerging evidence

Across 18 studies, riding load was linked with overuse symptoms (moderate evidence). In amateurs, previous back pain went with about 4 times the odds of back pain, and coached or planned training with about half. Riders with back pain had less back-muscle endurance and bent more through the lower back (associations). In recreational riders, women reported neck and shoulder complaints more often.

Sources 10, 17, 19, 2

No injury-prevention trial in cyclistsMixed evidence

We found no trial of a way to prevent overuse injuries in cyclists. Across many sports, strength training cut injuries to about a third, but no cycling trial has tested it. What there is: one bike-fit trial measuring comfort, studies of riding position, and observational studies of saddles and helmets.

Sources 10, 20

Manage your riding loadEmerging evidence

Across 18 studies, 3 of them at low risk of bias, riding load was linked with overuse symptoms (moderate evidence), while most of the measurements used in bike fitting weren't. Build distance and hard sessions up gradually, and ease off when something hurts (our suggestion).

Source 10

Back endurance and a higher bar: reasonable, untestedEmerging evidence

In 8 studies, riders with back pain had less back-muscle endurance and bent more through the lower back, and lower handlebars added bend (associations). Back endurance work, such as back extensions and bird dogs, and a higher bar are reasonable steps, though no trial has tested them (our suggestion). In amateurs, coached or planned training went with about half the odds of back pain.

Sources 19, 17

What isn't shownMixed evidence

That standard bike-fit measurements predict pain: there's moderate evidence that many don't, and conflicting evidence on saddle height. That crank length, handlebar height, the width between the pedals (the Q factor) or cleat position have clear best values. That core training makes pedalling more economical: it cut sideways bike sway but not oxygen cost in 24 female mountain bikers.

Sources 10, 21, 22

Heavy strength training improves cycling performanceEmerging evidence

Across 17 studies of 262 cyclists (60 of them women), heavy strength training, at 80% of your one-rep max or more, improved time trials and time to exhaustion by a small to moderate amount (effect size 0.46), efficiency by a small amount and sprint power by a moderate one, without changing VO2 max or threshold. The certainty is low: the studies were small, 5 to 25 weeks long, and in trained riders.

Source 3

The programme the trials usedEmerging evidence

Half squats, one-leg leg presses, one-leg hip flexion with a cable and calf raises, 3 sets of 4 to 10 reps at the heaviest weight possible, twice a week for 10 to 12 weeks. In 20 well-trained cyclists, thigh muscle, maximal strength, sprint power and 40-minute power all improved, and body mass didn't change. Similar programmes improved economy in 19 well-trained women, and raised all-out 5-minute power at the end of a 3-hour ride by 7 to 8% in two trials.

Sources 4, 23, 24, 25, 26

Once a week keeps it through the seasonEmerging evidence

In a small trial, riders who kept one session a week through 13 weeks of racing kept their strength gains and improved 40-minute power more than riders who only rode (12 riders in all). Most professional road cyclists lift twice a week out of season and once a week in it.

Sources 5, 27

Elite riders tooEmerging evidence

In 16 young elite cyclists over 25 weeks, strength training improved peak power in a ramp test and 40-minute power more than riding alone; VO2 max and economy didn't change.

Source 28

Heavy, not light and fastEmerging evidence

A review favours heavy strength training over explosive training for cycling economy, and in runners, lighter loads didn't improve economy while heavy ones did. A 2026 review of cycling programmes recommends 1 or 2 sessions a week at 60 to 85% of your one-rep max, 2 to 4 sets of 3 to 5 big leg lifts, ending each set well before failure.

Sources 29, 30, 31

Stop 1 to 3 reps short

The trial riders lifted to failure in every set. Our workouts stop each set 1 to 3 reps short, as the 2026 review also advises, because leftover fatigue costs you rides (our suggestion).

Sources 4, 31

Fitting it around ridingEmerging evidence

Out of season, twice a week for at least 8 to 12 weeks; in the race season, once a week. Lift after an easy ride or on a rest day, and leave at least a day before intervals or a race (our suggestion, following the 24-hour gap advised for runners).

Sources 3, 26

Your trunkEmerging evidence

8 weeks of trunk training, 3 sessions of 30 minutes a week, made the trunk muscles stronger and cut sideways bike sway in 24 female mountain bikers, without changing oxygen cost.

Source 22

A fit is for comfort, and when something hurtsMixed evidence

In one trial of 162 amateur cyclists, a single 3D bike-fitting session improved comfort and fatigue and lowered riding pain at the groin and back over 15 days, more than a handout of posture advice. It was short and unblinded, with self-rated outcomes. Across 18 studies, most measurements used in bike fitting weren't linked with overuse pain, while riding load was, so the evidence doesn't show that a fit prevents injury.

Sources 9, 10

Saddle height changes the kneeEmerging evidence

A 5% change in saddle height altered knee movement by 35% and the forces at the knee by 16%, and the pressure behind the kneecap rises as the saddle drops. A review suggests a knee bend of 25 to 30 degrees with the pedal at the bottom, but there's little injury data behind any target.

Source 32

Agreed ways to measure, not agreed targetsEmerging evidence

Experts have agreed how to measure bike set-up and knee angle, such as measuring the knee with the pedal at 6 o'clock, but not what the right values are. Across 47 studies, none of good quality, saddle height, trunk angle and how far forward the saddle sits mattered most; there were no clear rules for crank length, handlebar height, pedal width or cleats.

Sources 33, 21

Reports without a comparison groupMixed evidence

In 80 recreational cyclists with back pain, tilting the saddle nose down by 10 to 15 degrees went with major improvement in over 70% over 6 months, and 160 mountain bikers reported less knee, hand, neck and back pain 30 days after a fit. Neither study had a comparison group, so improvement with time can't be ruled out.

Sources 34, 35, 36

Our reading

Get a fit if riding is uncomfortable or something hurts. For pain at the front of the knee, check that your saddle isn't too low, and change one thing at a time (our suggestion).

Cycling doesn't build boneStrong evidence

Across 31 studies, road cycling gave no significant bone-building benefit, and adult road cyclists had low bone density in the lower spine.

Source 6

Low bone density is common in ridersEmerging evidence

These studies looked at riders at one point in time, so they show associations:

• 93 elite cyclists: low spine bone density for their age (a Z-score under -1, more than 1 standard deviation below average) in 27% of men early in their career, 64% at an advanced stage and 50% after it, and in 45%, 45% and 20% of women.
• Competitive male road cyclists had lower spine bone density than untrained men (osteoporosis 9% against 3%).
• Highly trained male masters cyclists: 15% had spine scores in the osteoporosis range.
• Men who rode were 7 times as likely as men who ran to have low bone density (osteopenia) of the spine.
• One professional season went with lower bone density in the legs, trunk, ribs and pelvis.

Sources 7, 37, 38, 39, 40

Load your bones off the bikeStrong evidence

The UK consensus on exercise for osteoporosis recommends at least 50 moderate impacts, such as 5 sets of 10 jumps, on most days, plus progressive strength training 2 or 3 days a week, and notes that cycling and swimming don't load bone. After a spinal fracture or several fractures, the impact needs tailoring: start with heel drops and ask a physiotherapist.

Source 8

Jumping and lifting in cyclists: early evidenceEmerging evidence

In 36 elite road cyclists, five 5-minute bouts of jumping a week for 18 off-season weeks, each after 15 g of collagen, kept bone density at the top of the thigh bone (the femoral neck) steady while it fell in riders who did neither. There was no difference at the spine or the whole body, and the jumping can't be separated from the collagen. Riders who did weight training had higher spine and hip density in a study of 40 men, and 7 weeks of gym or on-bike power training raised bone mineral content in professionals, with no group that didn't train for comparison.

Sources 41, 42, 43

Eat enough for your ridingMixed evidence

In 50 competitive male road cyclists at risk of low energy availability, given advice on fuelling and bone-loading exercise, those who improved both habits gained 2.0% in spine bone density over a race season, and those whose habits went the other way lost 2.7%; the results were grouped by behaviour, not by the trial's groups. Low energy availability, eating too little for your training, harms bone in men and women.

Sources 44, 45

Neck

Neck complaints were the commonest in a survey of recreational riders (48.8%), and women reported neck and shoulder complaints more often. Moving your hands around the bars, and looking ahead with your eyes as well as your head, may help (our suggestion); the mobility routine below includes chin tucks and neck circles.

Source 2

Numb handsEmerging evidence

In 14 riders, a 6-day, 420-mile tour slowed conduction in the deep branch of the ulnar nerve at the wrist, which serves the little-finger side of the hand, and worsened carpal tunnel symptoms in 3 of 28 hands. A review names these hand nerve problems among the non-crash injuries that may have the greatest impact on riders. Change your hand position often, and see a GP if numbness or weakness doesn't settle.

Sources 46, 15

Numbness and saddle soresEmerging evidence

In 3,932 men, cyclists' sexual and urinary function was no worse than that of swimmers or runners, though narrowing of the urethra (urethral stricture) was more common. In 3,118 women, cyclists had several times the odds of genital numbness and saddle sores, and slightly higher odds of urine infections, but no more sexual dysfunction. These are cross-sectional surveys.

Sources 47, 48

Taking pressure off the saddleEmerging evidence

Men who stood on the pedals for more than 20% of the ride had less genital numbness, and a handlebar level with or above the saddle went with less numbness and fewer saddle sores. No-nose saddles and recumbent bikes lowered pressure on the area between the legs (the perineum) in studies of healthy men, and standing every 10 minutes has indirect support.

Sources 47, 49

Our reading

Stand up for a few pedal strokes every 10 minutes or so, set the bars level with or above the saddle if numbness is a problem, and try a different saddle if it lingers. Numbness that doesn't settle after the ride needs checking: see the warning signs below.

HelmetsStrong evidence

Across 40 studies of over 64,000 injured cyclists, wearing a helmet went with about half the odds of a head injury and about a third of the odds of a serious or fatal head injury, with no change in neck injuries. These are observational studies.

Source 11

After a suspected concussion: if in doubt, sit it outStrong evidence

Under the UK concussion guidelines for grassroots sport, anyone who might have a concussion stops riding at once. No sport, and no riding a bike, for 24 hours; get assessed within 24 hours by a healthcare professional or NHS 111; then return gradually, and not to competition before day 21. See a GP if symptoms last more than 28 days.

Sources 12, 50

Check the readiness questions first

Check with your GP or a qualified exercise professional before hard riding or heavy lifting if you answer yes to any question on the Physical Activity Readiness Questionnaire (PAR-Q+): a heart condition or high blood pressure, chest pain, dizziness or fainting, another long-term condition or its medicines, a bone or joint problem, or being told to exercise only under medical supervision.

Source 51

Osteoporosis or a past fracture

Cycling doesn't load bone, so impact work matters, but after a spinal fracture or several fractures the impact needs tailoring. Start the jumps as heel drops and ask a physiotherapist; our osteoporosis guide sets out the steps.

Sources 8, 6

Pregnant

The NHS advises avoiding sports with a risk of falling or bumping your tummy, such as mountain biking. It doesn't mention road cycling, so ask your midwife.

Source 52

Numb hands or a weak grip that doesn't settle

Long rides can irritate the nerves at the wrist. If numbness or weakness lasts after you stop riding, see a GP.

Source 46

Call 999: chest pain

Stop and call 999 for sudden chest pain or discomfort that doesn't go away (it can feel like squeezing, pressure or burning), pain that spreads to your arms, neck, jaw, stomach or back, or chest pain with sweating, feeling sick, light-headedness or breathlessness.

Source 53

After a crash: call 999

Call 999 if the rider was knocked out and hasn't woken up, can't stay awake, has a fit, has problems with their vision or hearing, has clear fluid coming from their nose or ears, has new numbness or weakness, or has problems walking, speaking or understanding, or if they hit their head at high speed, as in a road crash.

Source 50

Suspected concussion

Stop riding at once. Red flags need urgent assessment in A&E, by ambulance if necessary (call 999): worsening drowsiness, increasing confusion, memory loss, a seizure, a severe or increasing headache, repeated vomiting, severe neck pain, or taking blood-thinning medicine. Otherwise, follow the steps under "Crashes, helmets and concussion" above.

Source 12

Numbness in the saddle area

Genital numbness or tingling that settles soon after the ride is a saddle problem: stand up more, raise the bars or try another saddle. Call 999 or go to A&E for new loss of feeling around your genitals or bottom, changes in bladder or bowel control, or numbness in both legs, especially with back pain.

Sources 47, 54

Heat exhaustion and heatstroke

Heat exhaustion (heavy sweating, pale clammy skin, dizziness, a headache, feeling sick, cramps and thirst) should improve within 30 minutes of moving somewhere cooler, cooling the skin and drinking fluids. Call 999 for heatstroke, where the skin is hot and not sweating and may look red, or if someone is still unwell after 30 minutes.

Source 55

Knees

Contact NHS 111 if your knee is very painful, you can't move it or put any weight on it, it's badly swollen or has changed shape, it locks or gives way, or it's hot and red and you have a high temperature.

Source 56

"Cycling is good for your bones"Strong evidence

Road cycling gives no significant bone-building benefit, and low spine bone density is common in elite and club riders. It's good for your heart and lungs; add impact for your bones.

Sources 6, 7, 39

"A professional bike fit prevents injury"Mixed evidence

A fit improved comfort and riding pain over 15 days in one trial, but across 18 studies most bike measurements weren't linked with overuse pain, while riding load was.

Sources 9, 10

"Weights will make you bulky and slow on climbs"Emerging evidence

Thigh muscle grew without body mass rising in the trials, and performance improved.

Sources 4, 3

"Cycling causes erectile dysfunction"Emerging evidence

In 3,932 men, cyclists' sexual function was no worse than that of swimmers or runners. Genital numbness and saddle sores were less common in riders who stood for more of the ride and set the handlebar level with or above the saddle. This is a cross-sectional survey.

Source 47

"Light weights for high reps suit endurance athletes"Emerging evidence

In runners, loads of 40 to 79% of the one-rep max didn't improve economy while heavy loads did, and in cyclists heavy training is the method with evidence.

Sources 30, 29, 3

"A stronger core makes you pedal more efficiently"Emerging evidence

Trunk training cut sideways bike sway but didn't change oxygen cost in female mountain bikers.

Source 22