Strength Training Exercises on Bicycle?

labowser
labowser Posts: 21 Member
in Fitness and Exercise
Does anyone have suggestions for strength training exercises that can be done on a stationary bicycle? I found a few ideas online but would like to have a bigger variety of exercises to keep it interesting.

Here are some exercises I found so far:
-One handed cycling (alternate holding one arm behind back while cycling - works abs)
-Touch backs (tap your bottom to saddle while peddling - supposed to work abs as well)
-Push Ups
-Bicep/Tricep Curls (with an exercise band)

I figure that one could get a pretty good interval workout by mixing some strength training in with the riding. Thanks for any ideas!!

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    you can't really strength train on a bicycle.

    to strength train you need enough resistance to challenge you so that you actually get stronger.....
    you can get a great cardio workout going, but you aren't getting stronger or adding much muscle by doing silly stuff on top of cycling, IMO.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Sure! You can do pretty much any arm exercise that you would do standing up while on the bike. Just grab some hand weights (I use 3 or 4 pounders since I usually do 30-60 seconds on each move) and do things like bicep curls, weighted punches, shoulder presses, forward flies, arm raises, shrugs, tricep kick backs, over head tricep press...you could even do rows if your bike allows you to bend forward slightly.
  • Kmenczynski88
    Kmenczynski88 Posts: 70 Member
    Not to be rude, but thats not really strength training. Lifting weights that are that far sub maximal will not increase strength. Your ten pound purse is heavier than the 3-4 lb dumbbell.
  • polo571
    polo571 Posts: 708 Member
    Crank up the resistance on the bike and do HIIT intervals.
  • Controversial
    Controversial Posts: 157 Member
    It wouldn't be true strength training unless you're actually pumping iron while in the saddle, though that might be interesting, if only for those around you ;)

    I recommend Spinning. If you have a great instructor you'll get HUGE variety and massive burns. Give it your all and vary the resistance, go as heavy on the gear as you can and then give it some more. It is amazing how fun and hard those classes are!
  • jesz124
    jesz124 Posts: 1,004 Member
    But why would you want to? Are you that short on time you have to try and combine your cardio with your strength training? Strength training would require more that 3/4 lb dumbbells. They will do very little to change your body shape.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Ideas? If you are in a position where you can do curls while pedalling, pedal harder. I believe you'll get greater benefits cutting your ride 10-15 minutes short and upping the intensity where those things aren't feasible and then doing a quick resistance workout with the extra time.
  • FatDadSlim
    FatDadSlim Posts: 497 Member
    Ideas? If you are in a position where you can do curls while pedalling, pedal harder. I believe you'll get greater benefits cutting your ride 10-15 minutes short and upping the intensity where those things aren't feasible and then doing a quick resistance workout with the extra time.

    /\ Bang for buck i'd go with this. HIIT to shorten your ride time but still get cardio benefits then strength train with the time saved.
  • SlvrBluGoddess
    SlvrBluGoddess Posts: 239 Member
    Those are some good ideas.

    I may try them out
  • hpsnickers1
    hpsnickers1 Posts: 2,783 Member
    you can't really strength train on a bicycle.

    to strength train you need enough resistance to challenge you so that you actually get stronger.....
    you can get a great cardio workout going, but you aren't getting stronger or adding much muscle by doing silly stuff on top of cycling, IMO.

    Ditto.

    3-4lb weights? Goodness, I'm a weak, lazy *kitten* yet when I pick up a barbell to do curls it has got to be at least 15lbs - I need to feel like I'm actually lifting something - and I'm a little slip of nothing. You want to get strong? Lift heavy. Even if you can only do one repetition to failure you are doing something. 4lb weight is like lifting a half gallon of milk. You lift more than that throughout the day (like opening a heavy door, picking up a bag of groceries, etc).

    In fact, here's a way to get in a little resistance training and cardio at the same time. Drop down and do push ups until you fail (can't do another one). Get up. Is your heart rate up? Guess what? You're doing cardio and resistance training using your own body weight - and there are numerous different pushup styles you can do, too. Do squats until you drop? You're getting cardio and you're getting some resistance training in - working your legs using your bodyweight.

    Good luck!
  • jimmie65
    jimmie65 Posts: 655 Member
    Any "strength training" you do on a bike is simply increasing the intensity of the cardio. If that's all you want, go for it. But the suggestion about HIIT and increasing the resistance would be more effective than using tiny dumbbells.

    If you're really wanting strength training, you have to get off the bike and do weights or bodyweight work.
  • dmkoenig
    dmkoenig Posts: 299 Member
    I've taken some spin classes that did some of the upper body and ab exercises you describe but personally I find it more effective to focus on riding when I am on the bike and then get on the floor to do the other stuff. So when I think of doing a strength workout on the bike I am maxing out the tension on the flywheel to work the quads and glutes hard. There are plenty of interval workouts that will shoot your HR through the roof but when I do bike strength I find the maximum tension I can sustain (like you're riding through deep mud) at 50-60 RPM seated for 10 minutes, keeping my HR under threshold. I'll do 3-5 sets with 3 minutes rest (free spinning), periodically standing for 30 seconds to change posture during the set. It's probably not the excitement you are looking for but it's effective in putting a lot of load on your big leg muscles.
  • labowser
    labowser Posts: 21 Member
    To clarify - I already do spin classes, weight train and take boot camp classes in which I lift heavy weights. Sometimes I am time crunched and just want to do a quick workout in my basement using my spin bike. I am looking to add some strength training since I enjoy that type of exercise. I never said anything about 3 pound dumbbells and please don't discourage me from doing pushups and ab exercises because it is not "your" idea of strength training. Thank you.
  • jesz124
    jesz124 Posts: 1,004 Member
    I think it's just because it's kinda funny when you think of someone on a bike trying to strength train. It gives you a humourous mental picture :laugh: To me when I strength train it's squats, deads, etc all heavy as I can. The thought of trying to mix up weights with cycling just kinda bemuses me lol. To be fair you sound like your doing plenty of exercise anyway? I'd just stick to doing one thing at a time? We're onlymessing with ya'. We're all *****cats really :flowerforyou:
  • labowser
    labowser Posts: 21 Member
    Thanks for your kind response jesz :smile: I understand that there are some hardcore weight trainers out there and I respect that, too. I personally enjoy mixing up my workouts (so I don't get bored) and they say the best exercise is the one in which you enjoy and will stick with in the long run. With that said, I realize that lifting heavy weights on a bike sounds silly (and dangerous!). However, I found this website that lists the resistance bands weights and they vary from 3-20 pounds depending on brand/color/tension used. I don't think it would hurt to throw in some arm/shoulder exercises while working my legs with the bike resistance. I work 10 hour days, have younger kids at home and go to school full time so my time can be a bit crunched at times!!
    http://www.livestrong.com/article/205771-levels-of-resistance-bands/
  • Admiral_Derp
    Admiral_Derp Posts: 866 Member
    Curl the bicycle. Burn extra calories if you can do this while riding it.
  • jimmie65
    jimmie65 Posts: 655 Member
    Curl the bicycle. Burn extra calories if you can do this while riding it.

    A pull-up bar overhead might work as well'; a weighted pull-up is a great exercise. Extra abs work if you continue to pedal.
  • Vailara
    Vailara Posts: 2,474 Member
    This may be silly, but how about cycling up hill? It certainly FEELS as if it's doing something for your strength, and there's obviously resistance there.

    Edit: I'm such a fool - I somehow missed out the word "stationary" in your original post! :D
  • labowser
    labowser Posts: 21 Member
    Actually, I love putting heavy resistance on the bike to get a great leg workout so that was not a foolish answer.
    A pull up bar would be awesome but I don't think I can hang one from the drop ceiling...
    Once I am strong enough to curl the bicycle (while riding) I will post a picture to prove just how beneficial strength training on a bike can be :wink:
  • jimmie65
    jimmie65 Posts: 655 Member
    Actually, I love putting heavy resistance on the bike to get a great leg workout so that was not a foolish answer.
    A pull up bar would be awesome but I don't think I can hang one from the drop ceiling...
    Once I am strong enough to curl the bicycle (while riding) I will post a picture to prove just how beneficial strength training on a bike can be :wink:

    lol. Would love to see this.

    BTW, I have seen some pull-up bars done on drop ceilings (long pipes).
  • wellbert
    wellbert Posts: 3,924 Member
    Clean and press the exercise bike.
    Handstand pushups on the handlebars.
    One armed dips from the bicycle seat.
    Throw it on your back and squat.
  • labowser
    labowser Posts: 21 Member
    Tricep dips from the seat would work - great idea. WIll need to work up to the clean and press and squatting with bike on back though!

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