10-Week Strength Training Plan for Cyclists

You’ve probably heard that strength training can help cyclists.
The harder question is how to do it in a way that actually transfers to the bike.

You can go to a gym and lift weights, but without structure it’s easy to:

waste time on movements that don’t matter

lift in ways that interfere with riding

gain strength that never shows up in the pedals

This plan is designed to remove that guesswork.

It’s a 10-week strength training progression built specifically for cyclists who want a clear, methodical approach to weight training — one that respects limited time and keeps the focus on riding performance.

Over the course of the plan, you’ll develop:

stronger legs

a more stable and capable core

improved upper-body strength and posture

Most athletes notice not just strength gains, but a more solid, resilient feeling on the bike.

I recommend completing this plan before starting focused base training, so strength supports your aerobic development rather than competing with it.