Strength Training for Mountain Bikers - How much is enough?

You’re curious about training, and I get it—mountain biking is demanding and rewarding in equal measure. Isn't that why we love it? I know a lot of folks think they don't have time for a "Serious" training program. Well here's what's possible with just a couple of days per week.

Strength Training 2 Days a Week: The Minimum Effective Dose

You'll notice a difference even with just two days of strength training a week. Each session can be under an hour, but consistency is the key. Building a solid strength foundation enhances your control and endurance on the trails. It’s all about making every minute count.

I recommend a full body split with at least 2 days rest between sessions for recovery.

Athletes usually start to feel the on-bike benefits after only 2 weeks of training.

Strength Training 3 Days a Week: The Sweet Spot

For most riders, three days a week strikes the perfect balance. You’ll have enough frequency to see rapid and continuous improvement without overwhelming your ability to recover. In fact, three days per week can often aid recovery by allowing us to spread the workout. I recommend two full-body days with an accessory and a corrective day before the weekend.

Strength Training 4+ Days a Week: For the Competetive Rider

If your schedule allows, four or more days in the gym can yield significant gains. This level of commitment is typically feasible for those without full-time jobs and or kids. But remember, balance is crucial; overtraining can be counterproductive and I recommend starting off low to build high rather than the other way around. At 4 days per week, you'll likely be riding the same day as lifting more often than not. Now we have 4 days to play with, workouts can be surgical in their intent. 2 lower and 2 upper body days with core, corrective and accessory work peppered in to complete a comprehensive program built around riding. This is how many pros are training, and how the rest of them should be!

A good program will leave you time to go out and develop your Mtb skills while having fun

Directed On-Bike Training

Yes, strength training is just a part of the puzzle. You're also going to benefit from directed on-bike training. the number one goal for me and my clients is to never get in the way of riding first and foremost. But I highly encourage following a periodized plan that allows you the flexibility to ride inside or outside. For outdoor rides, I include recommended skill-focused sessions to sharpen your technique. These can be as simple as carpark warmup drills before your weekend group ride!

Bottom Line

Committing to just two hours a week of well-planned strength will deliver results. And most of us can manage that. If you have higher goals, then consider putting in more time but bear in mind that consistency trumps intensity. So start off on the lighter side and build into a bigger program once you're on a roll. Couple this with a complementary on-bike program that allows you to keep riding fun and enjoyable. You’ll find yourself conquering trails effortlessly with newfound strength and skill. Just ask my clients!

If you're ready for a chat about how I can create a program like this to fit your lifestyle. Book a No-strings call below.

Book your Strategy Call