6 Beginner Strength Training Exercises For Cyclists

Whether you want to improve your core stability, or simply don't have the time to ride your bike, doing strength exercises in the gym can be incredibly beneficial for your bike riding. We've enlisted the help of instructors Abby and Carl from Stanza Fitness to teach Hank some beginner strength workouts to do off the bike.

Chapters:
0:00 - Intro
0:32 - Static Split Squat
1:37 - Body Weight Squat
3:31 - Shoulder Tap Plank
4:54 - Bear Crawl
5:54 - Glute Hamstring March
7:04 - Step Up

Useful Links:

Do you train off the bike? Let us know in the comments below! 👇

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#gcn #cycling #roadbike #gym #strengthtraining #coreworkout

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[gcn]

Do you train off the bike? Let us know in the comments below! 👇

[richardhaselwood]

Thanks for showing a bunch of exercises that don't require equipment or weights. Makes it easier for many of us, as well as cheaper :)

[santiagobenites]

You know that it's a difficult routine when you can feel pain just from watching Hank suffer through it! Great content, GCN.

[sysux]

Just starting with Road bike - this channel has all you need! Thanks !!

[crbondur]

These are all great stability and mobility exercises, excellent on their own for beginners and as a warm-up for when you're in the gym getting ready to lift.

[Bathi]

Great video mate as always. You folks rock!

[frann]

Thank you! This will help us all cyclist strengthen our muscles, avoid injury and above all, prepare us for our next bike ride. Cheers!

[JoeBackward]

This is good stuff. I engaged a trainer who taught me to make circuits of three of these exercises, and go through each circuit three times before changing to another circuit of different three exercises. A session at the gym (or wherever) is three times three times three: three circuits of three exercises repeated three times. Twice each week if you can find the time. And, body weight work is great. Nothing to drop on your foot or put away when you're done.

[bonperal]

I try to hit the gym 2-3 times per week and ride 3 time per week. Full body/abs. The hard part is figuring out how to include leg workouts. I was surprised at how weak my legs were even though I've been riding for years. Another issue is not over training. I guess it doesn't help matters that I'm 68 years old.

[runningfun]

Thanks so much for these amazing exercises. I have been doing some but I am so glad to see that I have been doing it properly.

[nalissa]

That’s great! I would like more of these strength training videos if possible.

[noluexn]

This was a good idea! Thanks for sharing

[ChangeTomorrow]

Excellent presentation! A great workout for alternate riding days. Keep them coming. Thanks

[marks]

I ride about 120-150 miles/week, and I went to the gym 2 weeks ago. I did 4 sets of 10 reps of squats, and the same for deadlifts. My legs were sore for 4 days!!! I thought that because I ride all the time, my leg muscles would be fine! Different exercises use your muscles in different ways.

[wvnovello]

Bench, dip, squat, deadlift, clean, row:) compound lifts are the most bang for the buck.

[peterleffler]

Thank you. Nice to have some free pointers towards basic exercises I can do at home in the knowledge that they will help.

[stefanosinguaroli]

Great and easy workout exercices ..which I did already try today…and for sure use again for my weekly routine..👍🏻🔝

[chapletgymworkout]

Amazing workout keep it up thanks for sharing

[pincob]

Exactly what i need for the off-season

[charliebamford]

Very informative video. Well paced, right duration. The fitness instructors are intimidatingly fit!