When I first started MTB Strength Training Systems back in 2005 the ideas around getting stronger in the gym for mountain biking were much different. Beck then strength training wasn’t thought of as a priority for mountain bikers, which is why there was so little info on it and the main reason that I started my website in the first place.

But even the stuff that you could find was inadequate. When it came to leg training in the gym you had two trains of thought, neither of which was very good.

The first one was that you didn’t need to train your legs at all. Sure, some upper body strength training could help but since you used your legs so much when riding, the theory was that you got all the leg training you needed on the bike and didn’t need anything extra in the gym.

The second theory was that if you were going to train your legs then you needed to focus on high reps and low weight. The theory behind this one was that since you did hundreds of reps while riding then you needed to train for high rep endurance in the gym as well.

Luckily strength training for mountain biking has come a long way since then and now most riders recognize the need for strength training in general and the need to focus on getting stronger legs in particular. Now you will see top pros in all disciples hitting the gym and moving some serious weight with their leg training, which is one of the reasons that the performance level and general athletic ability of the pros has skyrocketed in the recent past.

However, there is still one area of lower body strength training for mountain biking that creates confusion among riders and that is the best way for the 40+ year old rider to do it. As I’ve outlined in several previous posts, strength training is even more important for this group of riders because of the natural loss of strength and muscle mass that happens as we age but, like I’ve also mentioned before, we can’t just copy the routines of the pros who are in their 20’s and 30’s.

The same routine that can help younger riders improve their performance can land us on the couch nursing an injury or are simply too much for our diminished recovery capacity. This means that there is a different list of Top 5 leg exercises for this group of riders.

While there is a lot of carryover between the two groups and younger riders can benefit from this list as well, if you’re in the 40+ crowd then making sure you focus on these exercises will help keep you strong and riding for a lifetime.

To view a video going over each exercise, click the image below. I have a description of each exercise listed below as well.

1. Isometric Lunge Holds – This is my number one leg exercise for the 40+ rider because it is one that you can do at home with no equipment, making it easy to use for everyone. Isometrics are also the safest way to build strength, especially in older riders who have bad knees and/ or low backs. Plus, it builds mental toughness to grind out tough climbs like nothing else can which will give you an edge when trying to hang with younger riders who don’t do them. I recommend working up to 90 second holds on each leg and you can make it tougher by holding a weight, although I personally just stick with the bodyweight version because it does a good enough job for my goals.

2. Elevated Reverse Lunges – I like this lunge variation because it increases the range of motion for this staple of lower body training for mountain biking. By standing on a 6-12 inch high box and stepping back into a lunge you work on your hip mobility as well as your strength, which is another thing that tends to decrease with age. Plus, the extra range of motion dictates that you have to use less weight and anytime you can get better results with less load on your joints you should take it as an older rider.

3. Goblet Squats – This squat variation is excellent for the older rider for the same reasons as the Elevated Lunge. You can really sink into the bottom of these squats in a way that is tough when doing a Back Squat or Front Squat. It doesn’t place load directly on your spine and it forces you to use less weight while still delivering great results. Plus, it’s easy to learn and do right while regular squats are a skill in themselves and often take a long time to learn how to do optimally.

4. Hip Thrusts – These are basically loaded Glute Bridges with your back on a bench. This makes them a great way to train your hips, which is one of the most important muscle groups in the lower body for mountain biking. They don’t load the spine and are easy to learn. And while you can certainly move some serious weight with this exercise you don’t have to in order to see good results. Oh, and a bonus is that they are great for the glutes, which are helpful for performance and for looking better naked (which is still a good goal for the older rider).

5. Pedal Stance Deadlifts – This is a unique exercise that I don’t know if I invented but I had never seen it before I started posting about it and I still don’t see it used very often in “mountain bike specific” training programs. For this Deadlift variation you get your feet set in the same position as if you were standing on your pedals and then do your hip hinge/ Deadlift movement. You can use a bar or hold dumbbells/ kettlebells and you can create an interesting core challenge by holding a DB/ KB in one hand, creating an unbalancing effect that your core needs to compensate for.

When doing these exercises I recommend doing 2-3 sets of 5-10 reps, except for the Isometric Lunge Hold where I recommend doing a 30-90 second hold. I also recommend splitting them up over 2 workouts, doing the Goblet Squat plus Pedal Stance Deadlift on one day and the Hip Thrusts plus Elevated Lunge on the other day. I recommend doing the Isometric Lunge Hold on both days since isometrics are easier to recover from and can be done more often.

Now that mountain biking has moved past the outdated ideas from 20 years ago regarding the value of real strength training it is important for us to recognize that the older rider has different considerations. You’ll notice that Deadlifts, Back/ Front Squats and even KB Swings aren’t on this list, which doesn’t mean that they aren’t a good choice for every 40+ year old rider but in my experience there are a lot of older riders who can’t handle the stress they create the same way a younger rider can.

If you aren’t using these exercises yet, give them a try for a few months and see how you feel. Odds are that you’ll feel better both on and off the bike, which is the ultimate goal for those of us who are training to ride for a lifetime instead of just chasing KOMs on STRAVA.

And as always, if you have any questions about these exercises or how to use them in your program let me know, I’m always happy to help.

Until next time…

Ride Strong,

James Wilson