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You want to become a better cyclist, so you’ve been putting in a lot of time in the saddle. That’s smart, but riding alone is not the only puzzle piece in the game of cycling performance. Your muscles also need resistance training off the bike to develop the strength you need to ride your best, not to mention to avoid overuse injuries. Enter: This weight training plan, designed specifically for cyclists.

“Cyclists tend to believe they’ll become better and stronger cyclists by riding their bike more, which is not the complete truth,” says Jen Kates, a Denver-based certified personal trainer and cycling coach and founder of Shift Human Performance. “Strength training is crucial for cyclists to develop more climbing and sprinting power, as well as greater stability and stamina to pedal longer distances.”

That’s not all: Squeezing in strength training also slashes your chance of getting hurt, because strengthening the muscles around your shoulders, knees, and hips makes all those injury-prone areas more resilient for the miles you’re riding.

One scientific review published in 2021 shows that a weight-training program can improve performance on the road, thanks to its effects on VO2 max and cycling economy (which basically means your body becomes more efficient so hard rides start to feel easier).

The Plan

To gain all the benefits of weight training, Kates created this plan focused on developing strength in the upper-body. This upper-body focus allows you to maintain a regular ride schedule without overworking your legs while still reaping the benefits of strength training—improved durability, efficiency, and power.

Each of the workouts in the program includes three sets, which include multiple moves without rest. This is by design as it supercharges your strength, while saving you time.

How to use this list: You’ll work out three days a week, ideally on days you’re not riding. If you have a ride the same day as a strength session, wait at least two to three hours between workouts, advises Kates. Before each session, warm up with cardio—stationary bike, jogging in place, jumping rope—at an easy pace for at least two minutes.

To keep progressing, follow these tips:

  • For weeks 1 and 2, perform each move until you feel you have 2 to 3 reps left in your tank.
  • For weeks 3 and 4, increase the weight you’re lifting or do more reps until you feel you could do only 1 to 2 reps more.

For each set, go for 3 total rounds, limiting rest between exercises and rounds. Rest 30 seconds to 1 minute before moving onto the next set of exercises.

Set 11A. Bent-Over Y-T

Reps: 5-8

How to do it

  1. Stand with feet hip-width apart, holding a light dumbbell in each hand (or stick with bodyweight).
  2. With a slight bend in knees, hinge forward at hips by sending butt straight back. Keep back flat and shoulders packed down and back.
  3. Lift dumbbells overhead so arms form a Y, then lower.
  4. Next, lift arms up and out to the sides so arms form a T. That’s 1 rep.
  5. Repeat. Do 5-8 reps.

1B. Elevated Push-Up

Reps: 5-10

How to do it

  1. Start in a plank position with hands on edge of a bench, shoulders over wrists, legs extended behind you and toes on floor, body forming one straight line.
  2. Lower chest toward bench, then push back up to plank.
  3. Repeat. Do 5-10 reps.

Complete 3 rounds of Set 1.Set 22A. Alternating Dumbbell Bench Press

Reps: 8-15 per side

How to do it

  1. Lie faceup on a bench with feet flat on floor (or on the bench if they don’t reach the floor) and hold a dumbbell in each hand at chest, palms facing away from you.
  2. Press right hand straight up, wrist over shoulder.
  3. Then slowly lower back to chest.
  4. Repeat on left side.
  5. Continue alternating for 8-15 reps per side.

2B. Half-Kneeling Arnold Press

Reps: 8-12 per side

How to do it

  1. Kneel on right knee with left foot forward on floor, knee bent 90 degrees. Hold a dumbbell with right hand at shoulder, palm facing shoulder.
  2. Press weight overhead, turning palm to face forward, bicep by ear.
  3. Slowly lower weight back to shoulder.
  4. Repeat. Do 8-12 reps. Then switch sides.

Complete 3 rounds of Set 2.Set 33A. Dumbbell Serratus Crunch

Reps: 10-20

How to do it

  1. Lie faceup with knees bent and placed over hips, feet raised, shins parallel to floor, and holding a dumbbell in each hand, arms extended with wrists above shoulders.
  2. Engaging core, press weights up as you lift head and shoulders slowly off floor.
  3. Pause, then lower back to floor.
  4. Repeat. Do 10-20 reps.

3B. Superman

Reps: 10-20

How to do it

  1. Lie facedown with arms extended overhead on floor.
  2. Engaging core, lift arms, chest, and legs off floor.
  3. Pause for 1 second, then lower back down to floor.
  4. Repeat. Do 10-20 reps.

3C. Low Plank

Time: 20-30 sec

How to do it

  1. Place forearms on floor, shoulders over elbows, legs extended and toes on the floor.
  2. Lift up into a plank. Pull abs up toward spine. Engage glutes and legs.
  3. Hold for 20-30 seconds.

Complete 3 rounds of Set 3.Headshot of Laurel Leicht

Laurel Leicht is a writer and editor in Brooklyn. She’s covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.