Why Most Cyclists Underestimate the Power of Strength Training for Weight Loss

Cycling More Isn’t Always the Answer for Fat Loss

When most cyclists think about losing weight, the solution seems obvious: ride more, eat less, and the kilos will drop.

But what if I told you that spending more time on the bike isn’t the most effective way to burn fat?

In fact, there’s one strategy that’s often overlooked—and it could be the missing piece in your weight-loss puzzle: strength training.

Yes, you read that right. Lifting weights, not just logging kilometres, could be the key to finally getting leaner, stronger, and breaking through plateaus.

In this article, I’ll explain why strength training for cyclists isn’t just about building muscle—it’s about accelerating fat loss, improving performance, and boosting metabolism in a way that cycling alone can’t.

1. Why Cyclists Avoid Strength Training—And Why That’s a Mistake

Cyclists often skip strength training because they’re afraid it will:

❌ Make them “bulk up” and slow them down.
❌ Add unnecessary weight to their frame.
❌ Take time away from valuable riding sessions.

But here’s the truth: Strategic strength training won’t make you bulky—it will make you faster, leaner, and more efficient on the bike.

In fact, the right kind of strength training can help you:

✅ Burn more fat, even when you’re not riding.
✅ Improve power output on climbs and sprints.
✅ Prevent injuries by strengthening muscles and joints.
✅ Boost your metabolism by increasing lean muscle mass.

If you’ve been training hard on the bike but still struggling to lose weight, it could be because you’re not incorporating strength training into your routine.

2. The Science of Strength Training for Fat Loss

Here’s why adding strength training to your cycling routine works so well for weight loss:

1. Muscle Burns More Calories at Rest

Unlike fat, muscle is metabolically active—which means it burns more calories even when you’re not exercising.

• The more muscle you have, the higher your resting metabolic rate (RMR).
• A higher RMR means you’ll burn more calories throughout the day—even when you’re sitting at your desk.
• This leads to sustainable fat loss without the need for excessive cardio or restrictive dieting.

2. Strength Training Improves Hormonal Balance

Lifting weights stimulates the release of hormones that are essential for fat loss, including:

• Testosterone – Helps build and maintain lean muscle mass.
• Growth hormone – Supports fat burning and muscle repair.
• Insulin sensitivity – Improves how your body processes carbohydrates, reducing fat storage.

By balancing these hormones, strength training makes your body more efficient at burning fat and preserving muscle.

3. Resistance Work Increases Afterburn (EPOC)

Strength training increases your body’s excess post-exercise oxygen consumption (EPOC)—commonly known as the “afterburn effect.”

• This means your body continues to burn calories for up to 24–48 hours after your session.
• In contrast, steady-state cycling primarily burns calories during the ride itself, with little afterburn.
• The result? More fat burned, even on rest days.

3. How Strength Training Improves Cycling Performance

Strength training doesn’t just help with fat loss—it also makes you a better cyclist.

Here’s how:

1. Increases Power Output

Building strength in your legs, core, and upper body translates directly into:

• 🚴 More power on climbs and sprints.
• 💪 Greater efficiency on long rides—less effort for the same output.
• ⚡ Improved acceleration for racing and time trials.

2. Reduces Injury Risk

Cycling is a repetitive motion that can lead to muscle imbalances and overuse injuries. Strength training helps:

• Strengthen muscles and joints, reducing the likelihood of injury.
• Improve flexibility and range of motion.
• Correct imbalances caused by long hours on the bike.

3. Improves Endurance

By strengthening your core and stabilising muscles, you’ll be able to:

• 🚴 Maintain proper posture during long rides.
• 💡 Conserve energy, reducing fatigue.
• 🔥 Improve endurance, making your training sessions more effective for fat loss.

4. Common Strength Training Myths for Cyclists—Debunked

Let’s address some of the biggest myths around strength training for cyclists:

❌ Myth 1: “Lifting weights will make me bulky.”
🚴 Reality: Cyclists who focus on strength endurance (using lighter weights and higher reps) will build lean muscle without adding unnecessary bulk.

❌ Myth 2: “I don’t have time for strength training.”
🚴 Reality: Just 2–3 sessions per week can make a significant difference in fat loss and cycling performance.

❌ Myth 3: “Strength training doesn’t help with fat loss.”
🚴 Reality: Strength training increases muscle mass, boosts resting metabolism, and leads to sustainable fat loss without the need for extreme diets.

5. How the Leaner Cyclist Program Integrates Strength Training for Fat Loss

Most cyclists struggle to balance riding with strength training. That’s why the Leaner Cyclist Program includes a structured strength training component designed specifically for cyclists who want to:

• Lose fat without losing muscle.
• Improve power output and cycling performance.
• Prevent injuries and stay consistent with their training.
• Maximise metabolism for long-term fat loss.

The program is designed to work around your existing cycling routine—no guesswork, no unnecessary bulk, just results.

Want to Start Losing Fat Faster? Here’s How.

If you’ve been training hard on the bike but still not seeing results, adding strength training could be the game-changer you’ve been missing.

1. 🚴 No more endless rides with little progress.
2. 💪 No more frustration over stalled weight loss.
3. 🔥 No more plateaus holding you back.

The Leaner Cyclist Program teaches you how to integrate training, nutrition, and strength work for sustainable fat loss and improved cycling performance.

🔗 Click here to book your free coaching call and let’s build a plan that gets you leaner, stronger, and faster.

Want to learn how you can finally lose weight, keep it off and stop getting dropped on climbs without having to sacrifice your favourite foods and starve yourself on some crazy calorie-restricting diet …even if they’ve failed in the past or struggled to improve your cycling performance. Click here to watch this free, on-demand online training.

Click here to book your free coaching call and let’s create a personalised plan that works for you.