Who is This Plan For?

This Total Body Strength with Free Weights program is designed for female cyclists over 50 who want to improve overall strength, balance, and power. The program consists of two gym-based sessions focusing on push and pull movements to develop balanced muscular strength and support cycling performance. It is suitable for athletes who:

Want to build full-body strength and endurance to enhance cycling power and stability.
Are looking for a structured, progressive plan that fits into a cycling-focused training routine.
Prefer using free weights such as dumbbells and barbells in their workouts.
Seek to maintain or improve muscle mass and bone density as part of a healthy, active lifestyle.

What to Expect:

This program offers a balanced approach to strength training with a focus on effective exercises that target all major muscle groups. Expect to:

Increase overall strength and muscle tone through carefully selected weight training exercises.
Develop better balance and stability to support efficient cycling performance.
Improve posture and core strength to reduce fatigue and prevent injuries on long rides.
Enjoy workouts that are challenging yet adaptable to your fitness level, with options to increase intensity as you progress.