We break down the benefits of four different types of strength training, and how they can help you accomplish your training goals.
By now you’ve probably heard how important strength training is for both cycling performance and longevity. Lifting weights can not only make you a stronger, more efficient rider, it can also help you become a more resilient, healthy human, especially as the years tick by.
Think of strength training as an investment, Bekah Rottenberg, an Oregon-based certified personal trainer and certified mountain bike coach, tells Bicycling. “Going into old age, you want to put muscle on your body the way you want to put money in the bank,” she explains. “Your muscles are your 401K.”
The catch: Strength training isn’t as simple as picking up a pair of dumbbells. There are actually different types of strength training, and the route you choose can have a big impact on your results.
If you want to maximize your strength training sessions, it helps to understand the different types of strength training so you can choose how to incorporate them into your training plan in a way that best meshes with your goals.
We tapped three experts to learn about the four types of strength training: muscular endurance, hypertrophy, explosive power, and muscular isolation training. Below, we dig into the benefits of each, and how to go about incorporating them into your routine
Strength Training for Muscular Endurance
This type of strength training is pretty much what it sounds like: You’re working on the endurance of your muscles–basically, their ability to perform work for a long period of time, Casey Cohen, a certified personal trainer and cycling instructor, tells Bicycling.
This targets your slow-twitch muscle fibers, also called your type 1 fibers, which are the ones that help you perform lots of repetitive movements, like cycling, running, and swimming, Rottenberg explains.
How to do it: You’ll perform traditional weight training moves–like dumbbell squats, bench presses, overhead presses, and rows–at a low to moderate intensity. The number of repetitions is high–think: 12 to 15 per set, or even in the range of 25 or more, Rottenberg says.
That means you’re not picking up super heavy weights, but rather ones that allow you to complete that volume of reps without sacrificing form. In between sets, you’ll rest about 30 seconds to a minute, Rottenberg says.
Strength Training for Hypertrophy
This type of strength training is all about increasing the size of your muscles, Cohen says, which isn’t the same thing as making them stronger. Hypertrophy is the phase that bodybuilders spend most of their time in, Rottenberg says, and it’s appealing for anyone focused on aesthetics, Fabio Comana, M.A., M.S., faculty lecturer at San Diego State University, tells Bicycling. That’s why it may not be a high priority for the average cyclist–unless, of course, your priority is looking jacked in your jersey.
Still, there could be a place for it, since it does help train your type 2 muscle fibers (also known as your fast twitch fibers). Though cycling is primarily an endurance activity that relies heavily on type 1 fibers, training your type 2 fibers is also worthwhile, she explains, since they’re what help you perform actions like sprinting to the finish line or catching up to the pack.
Just keep in mind hypertrophy isn’t the only way to target those type 2 fibers–training for maximum strength or explosive power (more on that in a minute) will also get that job done.
How to do it: This style is higher intensity than muscular endurance training, Rottenberg explains. It involves using moderately heavy weights to do big compound lifts, like barbell squats, deadlifts, bench presses, and overhead presses, she says. Typically, you’ll aim for sets of six to 12 reps, with 60 to 90 seconds rest in between sets.
Strength Training for Explosive Power
The definition of power is strength times speed, Comana says. So, the goal of explosive power training is to move a weight as fast as you can, Rottenberg says.
Not everyone needs this, but it can be beneficial to cyclists, Comana says. That’s because when you ride, power is what helps you crank your legs rapidly, giving you acceleration and speed, he explains.
Keep in mind that because power equals strength times speed, developing strength is generally a prerequisite to working on your power, Comana explains. In other words, you don’t want to begin your resistance training journey with this form of training, but instead work your way up to it after really honing your strength.
Most cyclists don’t do power training year round. Instead, they’ll focus on it for a couple weeks at a time–ideally before a race–before moving onto a different form of strength training, Rottenberg says.
How to do it: Incorporate plyometric exercises, which are bodyweight moves with explosive jumping, like box jumps, broad jumps, tuck jumps, or lateral jumps. Or, do explosive weighted moves like power cleans, snatches, push presses, kettlebell swings (making sure you can do them with proper form), or ball slams.
Alternatively, try power training on a bike: Simply crank up the resistance and focus on turning your legs over as fast as possible, Comana says.
Whichever you choose, aim for short, super high intensity bursts of work, Rottenberg says. Typically, you’ll do just two to five reps at a time, performed at a maximum effort, and rest two to five minutes between sets, she explains.
Muscular Isolation Training
Isolation strength training focuses on targeting specific muscles or areas of the body. Instead of doing big, compound movements like squats, deadlifts, and presses, which simultaneously engage lots of muscles throughout the body, muscular isolation training fires up just one muscle or muscle group at a time. Think: A hamstring curl to hit the backs of your legs, a bicep curl to work the front of your upper arms, or calf raises to smoke your calves.
Isolation training is great for targeting specific areas of weakness, Rottenberg explains. “We all have these sticky spots, and correcting them can help alleviate aches, reduce our chances of injury, and generally make us better movers.”
Isolation training can also help us clean up muscle imbalances by targeting specific smaller muscles that are weak, such as stabilizing muscles in the hips and shoulders.
How to do it: The exercises you do will depend on your specific areas of weakness, which is where working with a physical therapist, coach, or trainer can come in handy, since these may be tricky to pinpoint yourself.
Generally speaking though, most cyclists could stand to strengthen their glutes, hamstrings, and core, Rottenberg says. So moves like single-leg glute bridges, hamstring curls, and side planks may be worthwhile.
Isolation training shouldn’t make up the bulk of your workout. Sprinkling in some of these moves alongside a total-body routine can make a difference in the quality of your movement and prevent injuries and nagging pains before they start.
Variety is Key
To get the most out of your strength training program, it helps to regularly switch up the style so that you continually challenge your muscles and reduce the chance of plateauing.
So, while some of these formats may be better suited to your goals than others, the smartest approach will have you rotating between several styles on a consistent basis. Just like variety is the spice of life, frequent change is the key to a successful strength training program.
