How Strong Should a Cyclist Be?
Strength is a performance limiter most riders ignore. Enter your body weight to see target 5-rep weights for the three key lifts across five levels — from beginner to pro.
Your details
Your strength targets (5-rep max)
The weight you should be able to lift for 5 clean reps at each level. Targets scale with your body weight.
| Level | Deadlift | Back Squat | Bench Press |
|---|
These are general reference targets for cyclists — endurance athletes don't need to be as strong as dedicated lifters. Past the top level, the performance benefit of added strength no longer outweighs the cost of added body mass and training time. Use them as a guide, not a prescription.