Boost Your Cycling performance: Why Heavy Strength Training is a Game-Changer for Cyclists
- jacobagger
- 1 day ago
- 3 min read
For years, many cyclists avoided the "heavy" weights, fearing that big weights would lead to bulky muscles that would only slow them down on the climbs. However in recent years strength training has become a more and more integrated part of a cyclists training regime, as scientific studies has shown great performance benefits from doing heavy weights in the gym. A new comprehensive meta-analysis published in the European Journal of Applied Physiology (2026) back up this fact up!
The study, which analyzed 17 different trials involving over 260 endurance cyclists, found that Heavy Strength Training (HST) - defined as lifting loads equal to or heavier than 80% of your one-repetition maximum (1RM) - is one of the most effective ways to boost your performance on the bike without negatively affecting your aerobic engine.
The "Non-Metabolic" Advantage
The most interesting takeaway from this research is that heavy lifting doesn't actually change your VO2max or your "aerobic" capacity. Instead, it makes you a more efficient machine. By training your muscles to move heavier loads, you trigger neurological and morphological adaptations.
Here is how those changes translate to the bike:
Improved Cycling Efficiency: HST helps you use less energy for the same power output. By increasing your maximal strength, each pedal stroke becomes a smaller percentage of your total capacity, allowing you to rely more on your efficient "slow-twitch" fibers.
Greater Anaerobic Power: Want a better sprint finish? The study found that heavy lifting significantly boosts peak power output, which is crucial for overtaking and tactical positioning.
Faster Time Trials: Across the board, cyclists who added heavy lifting saw a moderate but significant improvement in time trial performance and time to exhaustion.
The Blueprint: How to Train
The researchers didn't just find that it works; they provided a specific roadmap for how to integrate these sessions into a cycling schedule.
1. The Right Load
"Heavy" means heavy. To see these benefits, you should be training at roughly 80% to 90% of your 1RM. This usually equates to a repetition range of 4 to 11 reps per set.
2. Key Exercises
You don't need dozens of machines. Focus on a core of 4 lower-body exercises. The most effective programs included a mix of:
Bilateral movements: Squats (the most common) and leg presses.
Unilateral movements: Single-leg presses and hip flexions.
3. Frequency and Consistency
Preparation Phase: Aim for 2 sessions per week for at least 8 weeks to see real-world results.
Maintenance Phase: Once you're in the thick of the season, 1 session per week is enough to maintain those hard-earned strength gains.
For more details on how to integrate strength training into your cycling training regime, see our previous blogpost about practical recommendations for strength training.
The Bottom Line
Heavy strength training doesn't interfere with your aerobic training; it complements it. By improving your "durability" and power, you can maintain higher speeds for longer and have the "snap" needed for the final sprint.
If you’re looking to break a plateau this season, and you're not already doing heavy strength training, it most likely will benefit your performance to hit the gym!
Reference: Llanos-Lagos, C., Ramirez-Campillo, R., & Sáez de Villarreal, E. (2026). Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis. European Journal of Applied Physiology, 126, 193-222.
Comments