Why Every Mountain Biker Needs Off-Bike Strength Training
Unlock more power, control, and endurance — on every trail
If you love mountain biking, you already know it’s a test of skill, strength, and endurance. But here’s what many riders miss: the best mountain bikers don’t just ride — they train off the bike too. Strength and conditioning work off the bike builds the foundation that makes you faster, stronger, and more resilient on it.
At Gravity Human Performance, we design science-based mountain bike fitness programs that make riders of all ages and abilities better — from weekend trail riders to professional racers.
The Missing Link: Why Riding Alone Isn’t Enough
Mountain biking challenges nearly every muscle in your body — legs, core, back, shoulders, and forearms. But if all your training comes from the bike, you’re only developing part of the system.
Research shows that adding resistance training improves a cyclist’s power output, stability, strength, and endurance without negatively impacting aerobic performance. Stronger riders pedal harder, recover faster, and stay injury-free longer.
By adding off-bike strength and conditioning workouts, you:
Generate more pedaling power for climbs and sprints.
Improve bike handling and stability on technical descents.
Strengthen joints and tissues to reduce overuse injuries.
Boost your core endurance to hold better posture and balance.
Strength Training for Mountain Bikers of All Ages
Strength training helps your riding longevity. As we age, muscle mass and bone density naturally decline — but strength training reverses that trend. It’s especially crucial for riders in their 40s and beyond who want to keep performing at a high level without chronic pain or fatigue.
Mountain bike-specific strength training also improves:
Lower body power for explosive starts and efficient climbing.
Core stability for smoother control through turns.
Upper body strength for braking, jumping, and absorbing impacts.
And no — you won’t get bulky. Smart, progressive training enhances power-to-weight ratio. If you need to add muscle mass, we can help with that too!
Sample Off-Bike Workout Structure
A balanced mountain bike training plan includes:
Total Body Strength: Push, Pull, Squat, Hinge. Lunge, Rotate, and Isometrics support on-bike performance .
Core and Stability Work: Planks, anti-rotation drills, and back extensions for control.
Mobility & Recovery: Foam rolling, stretching, and dynamic movements to prevent stiffness.
Conditioning: Short and long intervals or circuit training to mimic trail intensity.
Our programs are flexible and membersips include access to all programs in our store regardless of which program you choose to start with.
The Competitive Edge You’ve Been Missing
Riding more miles can only take you so far. The real performance jump happens when your body is strong enough to handle everything the trail throws at it. Off-bike training gives you:
Faster climbs and stronger sprints.
Better bike control on descents.
Increased ability to absorb impact = Fewer Injuries.
More energy for longer rides.
That’s what we mean by training smarter, not just harder.
Train with Gravity Human Performance
Our mountain bike fitness programs are built for riders who want more than just another online workout. Using the BridgeAthletic app, you’ll get guided training plans tailored for mountain bikers — with progression tracking, exercise videos, and automatic weight adjustments based on your data.
Whether you’re chasing podiums or just want to ride pain-free and powerful, our programs make you a stronger rider off the bike so you can ride better on it.
👉 Start your program today and explore our full store to choose the plan that fits your goals.
