Cycling shapes the body in predictable ways: well-developed quads, hamstrings, glutes, and calves; a strong but lean core; a relatively weaker upper body; and (for serious cyclists) reduced overall body fat. Long-term cyclists tend to be lean and muscular below the waist with average upper-body development. Adding off-bike strength training balances the upper body and … Read more
In short: Yes, cycling does build muscle. However, it’s arguably more important to understand how and why cycling builds muscle, which muscle groups cycling works, and – equally importantly – which ones it doesn’t.
After finishing your first spin class, you’ll probably notice a couple of things: you’re drenched in sweat, and your legs feel like jelly. Most people intuitively know that any type of cycling uses the muscles in your legs – but what muscles does spinning work? When you’re seated on the saddle, the muscular workload for … Read more
Cycling builds the gastrocnemius (the upper, visible calf muscle) and the soleus (the deeper calf muscle that handles long-duration efforts). The gastrocnemius does most of the work during high-cadence efforts and standing climbs; the soleus carries the load during seated steady-state riding. Cycling produces well-developed but not bulky calves — typical pro riders measure 36–42 … Read more