Strength training - how, what, why!

I use Wahoo SYSTM’s strength & yoga videos - they have MTB-specific plans, need only minimal equipment and the exercises take 15-30 minutes a day, so easily to fit in to most daily routines. I noticed quite a lot of positive impact on my riding as well as in daily life.

49 now. Sarcopenia is the enemy!

I've been happily mtbing as my only thing,since about 24yo, but I've noticed last year after a lay off for covid recovery that the condition I had lost wasn't returning as easily a previous.

Pre mtb, I did a fair amount of strength and fitness for martial arts, but also to generally not feel like a caged bear all the time.

I'm back at the gym now, but you're right. It's boring. I'd recommend you go for no greater than 1 hour to avoid boredom. Set you objectives prior, have a planned routine and know what you're going to do. Plan with compound exercises and avoid isolation exercises that just drag out the time. Work with intensity for one hour then leave. Look seriously at you your protein intake for to avoid feeling ahit for days.

Short version:
Stronglifts 5x5 is rubbish, do stronglifts 5x5

Long version:
It's really good because you start with either just the bar (20kg) or a light weight (40 for the deadlift IIRC). And then add the smallest increment each session (2.5kg, unless your gym has even smaller plates). Therefore it's both imediately progressive in each workout being more than the last which gives you the motivation. And low risk because you have a few weeks before the weight gets heavy enough to actually do some damage.

It's quick. 3 exercises per session and youre done.

Bad bits:
When the weight gets heavy it's easy to **** up. And unless you were disciplined when doing the squats with a 20kg bar and learning your individual cues then when it gets to 80kg+ the risk is high you'll mess up. You need to lift that 20kg bar with all the same bracing and thought that you would if it were 100kg.

There's no coaching with it. A coach is cheaper than a chiropractor or physio.

It relies on you repeating the exercise enough to fill in gaps in your fitness by almost brute force. Whereas you will see faster results if you get a PT / Coach to watch you (or watch you on video) and can prescribe where you're weak and therefore what to do as well. E.g. you may need superman's to supplement your deadlift as you already have good hamstrings, but stronglifts just assumes you'll deadlift the same weight untill your back catches up with your legs.

Things definitely not to do:
Do big squats/deadlifts before you've built upto them.

Just go in and randomly do machines. You'll see zero benefit other than being able to bicep curl more on a bicep curl machine, which is basicly useless in the real world. A propper workout is
- compound movements (squats, deadlift, bench, OHP, rows). These target multiple muscle groups, and do 80% of the work for the session.
- accessories (split squats, pulldowns, etc) these fill in specific weak areas in the first compound lifts.
- isolation (bicep curls, latt raise etc) this is targeting individual problem muscles.
So do have a plan before you start every session (which is the big advantage of stronglifts).

Join a decent strength focussed gym/club, and find a decent coach. Some gyms even do free coaching (because motivated people who aren't broken tend to stay members for longer 🤣). The one I'm joining next has fortnightly Olympic and strongman group coaching sessions 😁. If any gym has more treadmills than squat racks, it's a poor choice.

I do strength training three times a week, twice on my own (my own stuff) and one coached session with a S&C Coach.

I mainly do it to maximise the number of active years I will have and to maximise my general quality of life eg mid 50s and I have zero everyday aches and pains, excellent mobility and balance and want to keep it that way.

I'm not really interested in the numbers on the bar, in fact I generally pick the harder exercises where you lift less, but work more muscle groups eg OH squat over Front Squat over Back Squat. Dumbbell benchpress over barbell benchpress etc.

I also slackline for 5-10 mins every day to maintain balance (which also deteriorates with age).

Most of the exercises I've sort of plateaued on, which is fine, as long as I'm straining in the sessions I'm doing enough to maintain bone density / muscle mass etc.

And only use free weights - no machines....

I've always stretched some, but I started doing gym & weights about 10 years back - a local PT instructor who was also a bike nut started doing bike specific strength and conditioning classes, which took off in quite a big way. It ended up being a really good craic, pretty much all the hardcore riders in the local scene got into it and Adela, our tutor taught us an awful lot - not just about pure technique, but also about how our bodies work - and this was fascinating.

The big takeaway from that, as a dedicated non-gym goer, was to do it with like minded people.

It was starting to fizzle out anyway, but Covid killed it off proper. I did very little through '22, but joined a local (non-commercial) gym and do a couple of sessions a week - one is basically me on my own doing deadlifts. I hate the early Monday start for this, but the discipline is good for me, and I quite enjoy the progression. The other class is a circuit-with-weights effort that half kills me in 45 minutes, but there's a couple of mates who go, so there's still a bit of a craik, and none of us want to be seen skiving.

I wouldn't say I've suddenly become a better rider as a result of all this. Partly I'm doing it as long term thing to keep me healthy in older age (I'm 48 now), but I do get less niggles as a result - especially back related. Motivation is partly about having to pay for the classes in advance, so I want to get my money's worth! There's also an amount of mental bloodymindedness involved which can pay dividends riding, when its all going a bit to pot through weather, exhaustion, etc.

It should be hard, but it shouldn't be boring. Every time you move you need to focus on technique, breathing etc. If you're just trudging away on a treadmill or a rowing machine, I can see it being boring - but as riders we don't need to do much CV work in the gym. Learning the big compound moves like deadlifts and squats with free weights is quite involving to do well without injury, and if you want to take it further, I've become absolutely fascinated by the technique, mobility, speed and power involved in Olympic lifting.

Like TINAS said, compound training is the best. I do the above but with lunges instead of OHP but this may change.

Along with these I throw in some dumbbell exercises and machines to fill the gaps.

The gym is my happy place.

I want to, but my two frustrations are lack of time, too many different priorities, and (as perhaps unintentionally alluded to above) I want to do strength work to AVOID injury, I don't want to introduce the risk of a whole new subset of injuries 😖

But yeah, given lack of time and my specific issues I basically think I should just be deadlifting every day 🙄

I've made training part of my daily routine. I set my alarm an hour earlier and went and trained in my basement before the rest of the family woke up. I had an Olympic bar and some weights and I made a pair of squat stands that doubled as storage for the plates.

Monday: Deadlift
Tuesday: Overhead Press
Wednesday: Pendlay Rows
Thursday: Squats
Friday: Power Clean and Power Jerk / Farmers walk

I do Wendler 531 because it's got a lot of leeway around the main lifts and because of the slow progression. Also, I like the fact you do as many reps as possible for the final set.

Training takes between 30 and 45 minutes per day. it takes up to an hour if I'm doing extra volume work.

The major difference I find it makes for the bike is that, even when I'm absolutely knackered and breathing out my arse, I still have plenty of strength in reserve to maintain proper position on the descents and the strength to actually handle the bike rather than just hang onto it.

I started back in November, aged 53, for the same reason.

I go to the local gym twice a week, takes about an hour to do a quick warm up, basic workout and some stretching. Just 3 sets of 12 reps:

Leg press/squat (depending on what's free in the gym)
Leg extensions
Leg curls
Chest/bench press
Flyes (machine or dumbell)
Pull downs
Rows
Shoulder press (machine or dumbell)
Curls
Pressdowns
Core

In and out as quick as I can to get it done - I enjoy it, but I'm usually in the gym to kill time whe my daughter trains elsewhere.

I aim to do 2-3 rides a week, a couple of gym workouts, a couple of YouTube yoga sessions. If I get 2-3 weeks of this together, I look, feel and ride noticeably better.

Big advocate of squats and deadlifts. In fact I may enjoy squats and deadlifts more than biking!

Covid fatigue took me out of lifting for a year but working my way back now. Prior to covid I had a 150kg squat and 190kg deadlift at a bodyweight of 85kg.

Just finished a 4 week program of 4 sets of 3 reps on the squats and deadlifts. Switching up my plan next week and going to a higher rep program for a few weeks then I'll switch back to heavy again.

Genuinely one of the best things you can do but if you're new to it, get some coaching. I was a member of a private gym with dedicated 1-2-1 coaching which helped me learn so much about technique. Im a member of a JD Gym these days and I wince at some of the lack of technique and understanding on show. The risk of injury is high with heavy lifting

Let me tell you a secret,it's called bouldering.
Yup,that's right,a fun way to build up your core and strength,while(IME)at the same time being the perfect compliment to MTBing.
Tried the gym and house weights ,but factoring a bit of regular bouldering and rope work in to the week is what has worked for me.The best bit, you are so focused on the routes/problems it doesn't even feel like exercise.
😃 😊

Bouldering is the answer.

I started last year for similar reasons - main thing I noticed was not having a back. I think this would be common for anyone who keeps fit through cycling and sits on their aris a lot in general life.

You need a back to lift weights, especially big compound lifts that are the mainstay of most strength gym work. So like everyone else is saying you MUST take squats, deadlifts, bentover rows etc mega easy and incremental to build up technique and strength.

I like it more for the space and facilities to do physio / core work as I struggle big time to do this at home - but find it easy in the gym. Lifting is also pretty easy compared to cycling imho - not talking about serious weightlifting, but just getting passably strong in the gym is way easier than getting fairly fast on a bicycle. That sort of progress can make it engaging.

I do the bikejames bodyweight workout with a kettlebell

I definitely notice the difference if I slack off

Main reason I do 2 to 3 gym sessions a week is so that I have less aches and pains, especially back pain. It also will ensure that I maintain my bone/tendon/muscle strength as I'm now 45 and have a desk job.

I find an hour is plenty, even to get a 2km warm up run. Actually the hour flies by, much quicker than a 40 minute turbo session.

I find 5x5 too time consuming (should leave at least 1 minute between sets) so I prefer 3x12. I don't seem to get DOMS now, just general tiredness.

@rockbus

i find it hard (pathetically weak!) but also really boring….just cant bring myself to do it and even when I have occasionally given it a go I cant make it a routine.

I'm in exactly the same boat. If I spent more time doing even bodyweight stuff rather than youtube videos on how to do stuff then I'd have a body like bruce lee 🙁

I can ride the bike. I can kayak. But I hate lifting stuff. Part of the reason bike riding works for me is that I can go 20 miles from home and be absolutely buggered but I've still got to get home - so I suffer. When it gets hard lifting weights, I put them down.

Need to figure out how to motivate myself to do repetitive stuff I don't like. A thorny problem given I'm 50 this year.

I'd go for bouldering but my chocolate ankles can't be trusted so I'd end up twisting them and falling off.

When it gets hard lifting weights, I put them down.

Need to figure out how to motivate myself to do repetitive stuff I don’t like. A thorny problem given I’m 50 this year.

Get some E-weights, they’re a game changer.

I train 5 times/week, classic Chest/Tri, Back/Bi, Legs/Shoulders splits with cross-trainer and core stuff between sets.

I’m 53 with a smashed up left shoulder and I find the weights really help with pain alleviation.

I've recently started a bit of bouldering once a week. The fact I can duo a few pull ups is very helpful to it. I don't do the gym but can do bodyweight strength training at home. The aforementioned pull ups - it's a goal to do a set of ten, got up to seven but back down at five currently. Dips, bodyweight rows, support holds on rings, hangs, handstand against the wall etc. Another few years and I'll be a 50 year old Sondre Berg 😉

I built my home gym in my cellar room, god knows what it cost in total over the past few years, I tend to buy and then sell what doesn't work for me, but I probably have at least 7k worth of equipment now. Like cycling buying the occasional new bit of equipment to try and incorporate into my routine has become part of the game of change and refresh to keep me motivated.

Also after work when I am tired and unmotivated I find it far easier to tell myself "just get into your kit, walk downstairs and give it 10 mins then decide if you are really too tired" and usually I end up doing my whole scheduled workout.

I do a whole body workout twice a week, and a shorter core workout also twice a week. Squats I just do Monday so there is no muscular fatigue for a weekend ride. 2 weeks reasonably hard and week 3 is a deload week (drop to about 75% of my usual weights) to refresh and recover.

I think the 5x5 program is a good starting point, it teaches progressive loading, deloading and warmup sets, at 53 I feel warm up sets are very important for all exercises, never go straight into the work sets.

I hate commercial gyms, much happier just working out at home by myself.

65 year old, and now with dodgy left knee...(possible 3 year wait for knee replacement)...I bought myself a set of resistance bands, and I use them 6 days per week with Sunday rest... Monday is chest-abs-pushups, Tuesday is bi's,Tri's, Abs and pushups, Wednesday is Back, shoulders, abs and pushups, Then I repeat the same for Thurs,Fri, Sat... then swap body part exercises around for the following week....I also do 6 days per week easy seated 30 min spin session on my turbo trainer in the evening (low gearing and light resistance but still enough to have me sweating) , I have Wednesday evenings off from spinning....also have my calorie intake set to 1600 cals per day (though it's not the end of the world if I go over this or fancy a take away or a pizza)...can get a tad boring.... but I tell myself that I only get out what I am prepared to put in....

Similar vintage, coming from cardio bike and run training only. I had no intention of going to a gym or getting into 'lifting weights' - there was never any desire to do this. Turns out you don't need to do that. Now I feel I have a much more balanced training design with strength training and I certainly feel the gains. Been incorporating strength training now for 14 months and have never stuttered in my motivation. Here's some tip that have worked for me.
> use a training plan scheduler - really helps with commitment to complete each session in the week to schedule. I have invested in TrainingPeaks subscription - game changer for me
> don't make it up, invest in some Function Strength Training and Core Training plans that you can add to your training schedule. For me, again TrainingPeaks has loads of plans for different needs, durations, etc. The ones I've purchased all come with excellent guides and some with links to videos online
> kit. I am constrained to my garage, this is where the work gets done. Any kit needed to be small. When searching for strength plans (point above), they usually describe the kit needed. Some are 'kit free' too. I now have small set of items that see me through all my plans (e.g. kettlebell, dumbell, plyo box, resistance bands, big ball thing, medicine ball. Plus all cyclists love new kit! - another motivational factor
> Minimise the 'set up' - I always bolt my strength training (20-40 mins) onto the end of my Zwift sessions. There's no set up other than a swap of shoes. I'm there already and good to go.
> Another game changer has been the additional integration of yoga for stretching, flexibility, strength. Like the strength training, I had no previous experience or desire to do this. I'd been locked into cycling only for years. However, again like the strength training, my exposure came by chance as it was a added feature of a TrainingPeaks cycling plan I had purchased. It popped up in my schedule so I did it (youtube led). Initially I was all over the place. But my goodness, this is what I had been missing all these years! A sprinkle of a couple of 30-40 mins sessions a week, staggered between my strength training is fabulous. It really helps me with stretching out pains that I just accepted before and helps me keep doing more of the cardio stuff. Plus balance and stretchiness is defintely getting there.
Long answer, but my new style training plan brings me joy and I hope you find something that works for you too.

Came here to say bouldering, as above. I can't stand the gym and have struggled to get into any type of routine doing stuff at home, but bouldering/climbing is fun, great for strength and balance, and great mentally - the problem solving bit.

Give Olympic Lifting a go. I rekon it's so much more fun than strong lifts etc.

Don't learn it on your own. Join a class for 1 or 2 sessions a week.

Super compound movement means there is a lot to learn so more much more interesting.
Full body mobility.
It's about power instead of strength - which in my book is preferred for athletic performance and life.

I found a gym I liked 14 months ago. I go twice a week, kettlebells once and Olympic lifting once. I’ve never felt so good. It’s changed completely how I feel on the bike, and my whole outlook on life. ( I’m female, 47 yr old)
It took a few months for me to relax and enjoy it, I can’t now imagine my life without it.

I hate reps of gym type work and can't spend time in a gym willingly. But I do recognise the need for strength work I don't get from the bike. If you can't go bouldering or want something to do at home I've found a 16kg kettlebell very hard work over a surprisingly short space of time. Simple, quick, effective, adaptable, cheap and takes up no space. Perfect. https://kettlebellsworkouts.com/

Another north of 50. I go to the gym 4 times a weeks. 2 are strength session 2 are Wattbike sessions. Signed up to endless trail fitness programme so the sessions had a structure and the right exercises for riding

Damn… you are all smashing it and putting me to shame!

Appreciate all the comments and loads of ideas there, think I need to try a few and find something I can kind of like if not love!

Might look at training plan via either mtb fitness or the wahoo one to give me some structure.

I am 52 now and started going to the gym about 5 and a half years ago.

I had three goals when I started and they were: strength, mobility and cardio perfromance.

Most of the time I do spinning classes for my cardio, for mobility I will do some Yoga and a routine that I have made up myself from various classes that I have attended over the years.

Before I got into heavy strength training I did a lot of body pump and other classes. These helped me to learn the basic movements before I moved onto heavy barbell training.

I now do strength training on a Sunday morning and some point on a Thursday. Spin classes are on a Monday and Wednesday. As the weather improves I will go out more on my bike.

I can imagine that it must be very hard to push yourself to go to the gym if you don't want to. Thankfully, I have been able to make it part of my current lifestyle.

When I first started going, my son would also come with me. I think we helped each other in those early stages.

Also, the classes helped me a lot, particularly the spinning classes. Our instructor was a very outgoing guy and the class was mostly regulars. He helped to form a lot of friendships in that class. As a result I found that the gym was not only a place to get strong and fit in, it was also somewhere to speak to people I was friends with.

I was told in the past "that nothing changes, if nothing changes". If you keep telling yourself that you aren't going to enjoy it, then there is a high chance that you won't enjoy. Try to be positive and go to the gym with a more positive attitude.

Bouldering is the answer.

Not enough load through the spine to maintain bone density, unless combined with, say an impact sport eg running.

Reading with interest. I have no idea what you're all going on about but it sounds good.

I really need to find someone in Sheffield who can teach me how to do stuff and whip me into shape.

@sharkattack - you’re Heeley ish kinda area? Maybe try Prime Mover Fitness opposite Decathlon? Just far enough away to get you warm spinning down there. I find it a bit shouty/military at times (Danny is ex forces), but there’s a lot of people who seem to like that environment - and no 2 ways about it, the classes are pretty good at getting you moving.

Gym for me around 3 to 4 times a week I just mix it up with what I do, some days cardio heavy on the rowing/elliptical machines others just weights sometimes both split, generally early morning sessions so I can do a roller session in the evening at home. Fair weather rider so when it's nice I ride rather than the gym.

@sharkattack – you’re Heeley ish kinda area? Maybe try Prime Mover Fitness opposite Decathlon?

That might be worth a look it's bang in the middle of my commute. I walk past Decathlon every day.

Prices are well hidden though!

Gym is the best part of my day. 5am -6.15am every weekday, later on Saturday with Sunday off.

Pull/push/legs & core/pull/push + 5k trwadmill mon-fri...longer core and longer run Saturday but not until around 630am.

Cheap as chips 24/7 gym with a handful of like-minded 50 year olds, I'd be lost without it.

Was in the gym yesterday whilst the boy was at football training, went bouldering today with both kids.

Bouldering was good fun and my forearms we're tired after, but it's all pull type upper body exercises, no real push type exercises. You can do both types and cardio in the gym so is better for all-round fitness imo.

I was never a fan of the gym until the last couple of years, once it's part of your weekly routine it really is an easy thing to live with.

I also do Wendler 531. I like the variation in the lifts and weight.

I tend to combine 2 of the routines into a single session. So 2 heavy lifts at the start then do the 4 accessory lifts as circuits. It's a bit more time efficient and takes about an hour.

I try to do that 3 times a week. Or if I just do it twice that's also fine.

I used to get loads of problems with my lower back and weights has sorted it right out.

Also I just like being generally functionally strong (ish)

I use Wahoo SYSTM’s strength & yoga videos

Me too. I'm past 60 and have let myself go for the last couple of years. No longer a member of a gym so tried Systm for turboing and strength. Sessions not too long, need essentially no equipment and I'm getting good results with aches and pains disappearing. I'd go so far as to say some strength training when you are 60 or over is mandatory to keep functioning normally. Also do not neglect your balance. I found mine had gone to sh!t (not good if you read up on dementia). Good thing about Sytem strength and yoga is it addresses balance also.

To the OP. If you can't find 15-20 mins 2-3 times a week to look after yourself then I really don't know what to say to you. Well I do... HTFU.

Love the gym and the people. Used to live next door but moved 10 miles away from my favourite gym so in clement weather I'll jump on my urban bike. Since my rugby playing days I like feeling and being strong and it does wonders for aging aches and pains.
Just do the the big 5 lifts

I go to the gym anywhere between 2-5 times a week.

Member of one locally and usually join one when working away.

Local one is a couple of miles away, rode down the railway path on one of my HT's yesterday. Just about to have a coffee and get ready then head down on the e-bike. Will then head up the hill and into the woods for a blast round before dropping back down to home.

Not that I couldn't do this if I didn't have the e-bike, but I probably wouldn't, it would be ride or gym, not both

Bouldering was good fun and my forearms we’re tired after, but it’s all pull type upper body exercises, no real push type exercises.

Well, I've only had two lessons so far but it sounds like you're doing it wrong!! You're meant to use your legs to support your weight and to push you up! Not done anything yet that has been pure upper body strength, although (as mentioned earlier) ability to do a few pull ups does help.

Last week we didn't really do any proper routes, this week were introduced to the routes. Really made it much more interesting and physically challenging than just randomly clambering around. Does help to have the terms explained so you know what they mean.

So in my somewhat limited experience I'd put bouldering as an excellent complementary exercise to mix things up and keep "exercise" fun and interesting. With bouldering you'll move in non repetitive ways that you just won't really get lifting weights in the gym (I'd imagine, not being gym goer).

Focus on why you're doing it, not how boring it is. Keep a log of what you do so you can start setting realistic goals to aim toward.

Just keep moving any way you can!

I joined a gym and started back on Stronglifts recently because there's an app to tell you what to do and you just do what it says whilst listneing to a podcast or whatever. For me this is ideal rather than having to fanny about deciding what exercises to do. Doing research on making my own plan seems to be lead to the question of what parts of my body I want to "sculpt" which I'm really unable to answer.

Gym also has a punchbag which I love.

Bouldering was good fun and my forearms we’re tired after, but it’s all pull type upper body exercises, no real push type exercises

I used to think climbing was all upper body until one day I tried cycling 15 miles to the wall, climbing for a few hours then cycling home. Oof!

I'm 42. I decided to give it a try for first time over Christmas. I had a real down period, mental health. I just couldn't be arsed to ride. Also fed up with having the typical cyclist's body, all legs and skinny upper body. My phycial appearance, and also knowing as I get older just cycling/running alone isn't enough.

Started in local gym for a month or so, and to my suprise I really enjoyed it. I'm working on hypertrophy more, but will gain strengh also. I decided to sell my unused/gathering dust Wahoo kickr and buy a few bits for home. Now have a Power rack, barbell/dumbells and bench. I'll still use the gym, but having a setup in the garage is a game changer. Days when I'm tired, exhausted from driving home when I'd slump on the sofa and snooze. I tell myself, just go to the garage and do one thing, of course once your out there and got the music on it's great. But there's no way I would want to get off the sofa, get kitted up, drive all the way over to the gym etc - I'd just write it off.

Really enjoying it! And I feel so much better overall. I was staunchly against it previously, all I needed was cycling, and more cycling. But jsut cycling you end up being a very fit, but also quite a frail human.

Yeah I would love a rack at home.

That said, the reason I re-joined was because I wanted to get out of the house!

44 and just started going to the gym again after not setting foot inside one for around 10 years. I stopped going as I found I just totally lacked motivation after work. Things are different now and the gym I use is only down the road so I can ride/run there (mostly ride) and fit sessions in at lunch time when I'm WFH (I don't take my laptop and sit in the seating area lol). It all came flooding back pretty quickly so got a reasonable routine in place, actually enjoy it.

Whether it's made much difference to riding I don't know, I've not been out much lol

Each to their own but I find solely weight training a bit boring. Have you got a gym nearby that run circuit-type sessions? I'm in the Armed Forces and lucky in that my work gym has daily circuits, predominately body weight focused. The advantage is that it's social as well as good for strength, balance mobility etc.
When I fancy a change I follow the routine here:
http://www.startbodyweight.com/

When I did Stronglifts in the past I didn't do a lot of riding, but I felt pretty damn good on the bike when I did.

Doing research on making my own plan seems to be lead to the question of what parts of my body I want to “sculpt” which I’m really unable to answer.

Avoid bodybuilding forums, stick to either powerlifting*, olympic/weightlifting** or strongman***

*tall people
**short people
***people who just want to ridiculously cartoonish things for fun.