Strength training for runners and cyclists: 6 bodyweight exercises to do at home

1. Why do strength work

Stronger muscles, tendons and core improve running and pedalling efficiency, reduce injury risk and help you hold your form when tired. You don't need to bulk up: two 20-30 minute sessions a week, even at home, are enough.

2. When to do it

Twice a week, ideally on easy days or right after a light outing, not the day before a key session or race. In the last two weeks before an event reduce the load. Always warm up for 5 minutes with mobility and a few bodyweight squats.

3. The routine: 6 exercises

Do 2-3 sets of 10-12 reps with 45-60 seconds' rest. 1) Bodyweight squat. 2) Alternating lunges (each side). 3) Glute bridge. 4) Standing calf raises on a step. 5) Front plank (30-45 seconds). 6) Side plank (20-30 seconds each side).

Perform each movement slowly and under control: quality beats reps.

4. Progression and common mistakes

When you can finish all sets easily, add weight (backpack, dumbbells, kettlebell), use single-leg exercises (Bulgarian split squat, single-leg bridge) or add sets. Common mistakes: knees caving inwards in squats, arched back in planks and skipping sessions during high-load periods.

If you have pain or medical conditions, ask a professional before starting.