STRENGTH TRAINING FOR CYCLISTS
OVER 30

We’ve all been there…

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Feeling more achy in the mornings.

Needing an extra day (or two) to recover after hard rides.

Noticing your watts are harder to hold, your FTP won’t budge, and climbs bite sooner than they used to.

Lower-back or neck niggles after long hours in the saddle.

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Ageing is inevitable. Losing strength, speed, and resilience isn’t.

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After 30, your body changes: slower recovery, muscle loss, reduced tendon stiffness, and hormonal shifts.

Strength training for cyclists of any age is invaluable.

But for cyclists over 30, it’s non-negotiable.

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Here are 5 science-backed reasons why:

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1. You’re Losing Muscle Mass (Sarcopenia)

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From the age of 30, you naturally lose 3–5% of skeletal muscle mass per decade, and that loss accelerates as you hit your 6th decade.

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Less muscle = less force each pedal stroke.

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Strength training slows that decline, helping you sustain power, sprint capacity, and climbing strength. It’s why many riders set lifetime bests in their 30s, 40s, even 50s, once they finally add proper strength work.

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2. Overuse Injuries Spike After 30

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Research shows most cycling overuse injuries occur after the age of 30, it’s the accumulated strain of long hours in the same position.

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Lower back pain and neck and shoulder fatigue are common complaints.

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You can spend hundreds on a bike fit and aero kit to drop your CDA, but if your core collapses and your back gives out after 20 minutes in position, all those gains are wasted.

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This is where strength training steps in and the results are that you're more stable power, have less back pain, and the ability to hold aero longer (so your expensive fit and kit actually pay you back).

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3. Better Mechanics & Balance

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Tired late into a ride? Your posture gets sloppy, reaction times slow and handling gets a little off.

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Strength training improves neuromuscular coordination, balance, and postural control reducing your risk of crashes, improving your power transfer and safer bike handling when you're tired. It's one of the most overlooked benefits of strength training for runners.

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4. Improved Body Composition & Metabolism

 

After 30:

- Men see testosterone decline.

- Women experience hormonal changes in perimenopause and menopause.

Both sexes find it harder to shift weight.

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Each pound of muscle burns ~6 calories/day, while a pound of fat burns only ~3–4. Lose 10lbs of muscle, (remember you're naturally starting to lose muscle mass after 30) and your daily calorie burn drops.

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Strength training helps maintain lean muscle and metabolism, making it easier to stay lean, strong, and energised.

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5. Stronger Bones, Lower Injury Risk

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Cycling is largely non-weight-bearing, and bone density can suffer increasing fracture risk from crashes or simple falls. Peak bone mass is around 30; decline typically starts mid-30s (faster post-menopause for biological women).

 

By stressing your bones safely, strength training slows this decline and strengthens bone density, protecting you against injuries long term both including those outside of cycling.

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SAMPLE STRENGTH TRAINING PLAN FOR CYCLISTS

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​Here’s a sample strength training plan pulled directly from the training principles I share weekly in BUILT TO ENDURE's free newsletter:

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Dynamic warm up.

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Main set:

• 3x 20s Cossack squats

• 3× 10 reps Romanian deadlifts

• 3× 8 reps each leg RFE split squats

• 3× 10 reps each arm single arm bench row

• 3x 30s bear plank knee drives

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Accessory set:

• 2x 10 reps press ups

• 2x 8 reps 1/2 kneeling shoulder press

• 2x 30s single leg isometric hamstring bridge

• 2x 45s side plank

 

Aim for an RPE around 7 (you should finish sets with 3 reps “in the tank”).

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START STRENGTH TRAINING FOR CYCLISTS TODAY!

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Whether you’re chasing a 10 mile time trial PB, training for your first century, or just want to feel stronger and reduce your risk of injury, strength training is the missing piece.

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