Finding the right balance in a busy day can be a real juggling act, especially when it comes to finding time for exercise. We all know the importance of breaking a sweat, but when you do manage to carve out those precious minutes, you want every movement to count. The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of cardio each week and a couple of strength training sessions, which can feel daunting. Wouldn’t it be amazing if your go-to cardio workout, like indoor cycling, could also give those legs a solid workout?
To get to the bottom of whether a cycling class can effectively hone in on leg muscles—and how to supercharge the lower-body benefits offered by indoor cycling—we reached out to Joseph David, an ISSA-certified personal trainer and cycling coach. He runs group fitness and cycling sessions across New York and New Jersey, bringing a wealth of experience to the table.
When you hop on that bike, you’re engaging a whole gang of muscles. In fact, your quadriceps (those muscles in the front of your thighs), glutes (the powerhouse of your backside), and calves (the muscles at the back of your legs) all jump into action when you pedal, as Joseph explains. “As you lift your leg from your core, your quads are at work, and when you push down on the pedals, your glutes join the party,” he notes. Plus, if you wear cycling shoes that clip into the pedals, you can engage your hamstrings more during the upward pull, bringing even more benefits to your ride, according to insights from the Arthritis Foundation.
Now, many people wonder how cycling compares to traditional strength training. While cycling is fantastic for building leg strength, exercises like squats or deadlifts generally pack a stronger punch if your goal is to build muscle mass. A review published in *Acta Physiologica Hungarica* indicates that while cycling does increase leg muscle size, any visible changes happen at a slower pace compared to what you’d achieve with conventional strength training.
It’s worth noting that indoor cycling is primarily a linear movement, meaning you’re mostly pedaling in one direction. So, bringing in additional exercises like lateral lunges or step-ups can round out your routine by working different muscle groups and encouraging balanced strength. USA Cycling emphasizes this variety as a way to engage your legs from multiple angles, creating a more well-rounded fitness experience.
If you’re focused on rapidly developing your leg muscles, consider mixing in strength training sessions. Don’t forget—these can actually enhance your cycling performance over time, as a study from the *Journal of Functional Morphology and Kinesiology* suggests. On the flip side, your cycling sessions can do wonders for your strength workouts too. Engaging your legs while pedaling opens up your hips and activates your glutes, leading to a better range of motion for your weightlifting journeys.
But how effective is cycling alone when it comes to building leg strength? The answer is yes—you can absolutely build some strength through cycling without any follow-up strength training. If this is your primary workout approach, Joseph emphasizes the importance of increasing resistance when you ride. “The secret sauce is adding resistance on the bike,” he explains. By cranking up that dial, your muscles have to exert more effort to spin those pedals, leading to growth. “I always say, hustle to get the muscle!”
If you prefer to keep it simple, sitting while pedaling might be your best bet, as it allows you to isolate your legs and focus on building strength over time. Joseph suggests hitting up cycling classes at least four times a week if you want to see visible changes—this way, you can squeeze in dedicated strength workouts when you’re ready. For the die-hards, a six-day-a-week cycling routine can also offer consistency and help you gauge your progress.
For those of you looking for an extra challenge and who are already comfortable with your fitness levels, consider throwing in some lower-body strength exercises before your cycling class. “You’ll really feel those legs!” Joseph says, and he’s absolutely right.
No matter what your workout of choice is, if building muscle and strength is on your to-do list, you’ve got to push your limits. Joseph stresses the importance of making your workouts feel demanding and gradually intensifying them as you grow more capable. This principle is known as progressive overload. “Even if you’re adding just one pound to what you lifted last time, that’s still a win,” he emphasizes. “The key is to be consistent, and remember, you’re already strong—you’re just getting started.”
