Why Every Cyclist Over 45 Needs Strength Training (and How to Start)

By Coach Thomson Remo

In THIS ARTICLE:

Postural Integrity: How strength training helps you stay strong and efficient in the saddle by correcting muscle imbalances and improving posture.

Metabolic Conditioning: Why lifting boosts fat burn, power, and counters the natural metabolic decline that comes with age.

Musculoskeletal Health: How to prevent overuse injuries and build a more resilient body with joint and tissue support.

Hormonal Optimization: The role of strength training in maintaining muscle, mood, and vitality through age-related hormonal changes.

How to Start: A beginner-friendly strength training framework built specifically for cyclists over 45.

If you’re a cyclist over the age of 45, chances are you’ve noticed recovery takes a bit longer, power output fluctuates more than it used to, and staying injury-free requires more intentionality. The truth is, the rules of the game change with age—and if you’re not strength training, you’re leaving a lot on the table.

Strength training isn’t just for bodybuilders or gym rats.
For cyclists, especially those over 45, it’s one of the most powerful tools you can use to enhance your performance, protect your body, and extend your riding career for decades to come.

Here’s why strength training is essential for veteran cyclists—and exactly how to get started safely and effectively.

Postural Integrity
Stay Strong in the Saddle

As we age, muscle imbalances and poor posture can creep in and sap our efficiency on the bike. Long hours in a forward-flexed riding position often lead to:

• Rounded shoulders

• Weak posterior chains (glutes, hamstrings, and back)

• Hip tightness and back pain

Strength training corrects these imbalances by targeting underused muscles and reinforcing good movement patterns. When your posture is solid, your breathing improves, energy leaks are minimized, and you’ll ride longer without discomfort.

Metabolic Conditioning
Build Power and Burn Fat

Cycling builds cardiovascular endurance, but without strength training, it can plateau your metabolic potential. Lifting weights (especially using circuits or supersets) taps into fast-twitch muscle fibers, increases insulin sensitivity, and helps you maintain a leaner, more efficient body composition.

Plus, with age, your resting metabolism naturally declines. Strength training reverses that trend by building muscle mass, which helps burn more calories—even at rest.

Musculoskeletal Health
Prevent Injuries Before They Happen

Cycling is repetitive. Without proper muscular balance and joint stability, that repetition can turn into overuse injuries—especially in the knees, hips, and lower back.

Strength training builds bone density, joint integrity, and connective tissue resilience. It makes your entire musculoskeletal system more robust so you can handle more training load and recover faster from rides.

Hormonal Optimization
Age Strong, Not Soft

After 45, men and women both experience natural hormonal shifts. Testosterone and growth hormone levels decline, making it harder to build or maintain muscle and recover from physical stress.

Strength training helps combat these changes by naturally boosting anabolic hormones. It can improve mood, sleep, libido, and overall vitality—making you feel younger, stronger, and more in control of your performance.

How to Start Strength Training
as a Cyclist Over 45

You don’t need to train like a powerlifter. You just need a structured plan that complements your cycling and addresses your specific needs. Here’s a simple framework to get going:

• Frequency: 2–4 strength sessions per week

• Duration: 30–45 minutes per session

• Focus: Mobility > Postural Integrity > Strength > Power

Most importantly, work with a coach who understands endurance athletes over 45. Cookie-cutter plans won’t account for the unique recovery, movement, and hormonal needs of master cyclists.

Final
Thoughts

Cycling might be your passion—but strength training is your secret weapon to keep riding hard and pain-free for decades to come. Whether you’re chasing KOMs or just want to stay fit and injury-free, adding smart, age-appropriate strength work into your routine will elevate every aspect of your performance.

Ready to start but not sure how? I help cyclists over 45 build strength, power, and durability—without sacrificing their ride time.

Click here to schedule a free consultation and let’s build your custom strength training blueprint.