— and How to Track Them

90% of my clients have families, jobs, and full lives. They’re not training to win Red Bull Hardline — they want to ride harder, longer, and with more confidence on the trail. So every exercise in their program needs a reason to exist.

When it comes to strength training for MTB, we don’t need perfection — we need targeted, efficient, and just enough. These 4 strength metrics give you a simple way to check in on whether your training is delivering results that actually show up on the bike.

✅ 1. Lower Body Strength

Goal: Back squat × bodyweight for 5 reps

This is one of the simplest and most reliable indicators that your legs and hips are strong enough to support sustained force production on the pedals — and to tolerate a long season without wearing down.

Why it matters:

• Builds full-range strength through quads, glutes, and spinal stabilizers

• Supports fatigue resistance in climbing, cornering, and braking

• Key to reducing overuse strain on knees and lower back

Test it:Warm up, then build to a 5-rep set of back squats at the heaviest weight you can move with great form. If you can hit your bodyweight for 5 solid reps, you’re in a great place.

💥 2. Explosive Power

Goal: Countermovement jump height > 30–40 cm (12–16 in)

Raw strength is good — but power is what lets you lift the front wheel, accelerate out of corners, and hold traction in loose, punchy terrain. CMJ height is an easy way to track power without needing a bike or power meter.

Why it matters:

• Direct link to how fast and effectively you can change direction or react

• Helps identify if your strength is translating into real-world output

• Tracks nervous system freshness during heavy training blocks

Test it:Use a jump mat or smartphone app like My Jump 2, or video yourself from the side and estimate jump height. Anything above 30 cm (12 in) is a solid sign of usable leg power. Over 40 cm? You’re ahead of the game.

🧲 3. Grip Strength & Endurance

Goal:

• Dead hang: 60+ seconds

• Peak grip strength: 50+ kg (110+ lb) per hand

Your hands are your anchor to the bike. Whether you're braking down a steep descent or holding on through chatter, grip strength is the weak link that often gives out first.

Why it matters:

• Improves control and precision on technical terrain

• Helps prevent hand and forearm pump

• Reduces fatigue-related crashes late in the ride

Test it:

• For endurance: Hang from a pull-up bar and time how long you can hold on.

• For max strength: Use a dynamometer if available (or just aim to carry heavy dumbbells for 30+ seconds per hand).

💪 4. Pressing Strength (Bench Press or Incline DB Press)

Goal:

• Solid: 0.75 × bodyweight for 5 reps

• Excellent: 1.0 × bodyweight for 5 reps

Most mountain bikers focus on pulling (rows, pull-ups) — but strong pressing helps hold attack-position posture, soak up impact through the arms and shoulders, and protects the upper body in a crash.

Why it matters:

• Improves confidence and stability in fast, rough descents

• Reduces shoulder and triceps fatigue

• Complements pulling work for better muscular balance

Test it:Warm up, then build to a 5-rep set of bench or incline dumbbell press. Divide the total load by your bodyweight to find your ratio.

🔁 What to do with this?

You don’t need to chase all four at once. Instead, treat these as long-term targets — guideposts to help keep your strength training focused, efficient, and outcome-driven.

👉 Bonus tip:

You’ll likely have one or two areas that lag behind. That’s where your program should focus. Most riders don’t need more general workouts — they need the right strength work for their own performance gaps.

Ready to simplify your own program?

Want all of this taken care of for you? There are two simple ways to train with me remotely:

• MTB Breakfast Club: Two efficient gym workouts + one accessory session you can do at home

• MTB Performance: Personalized programming based on your events, goals, and weekly schedule

Most of my clients keep building strength through the season — even on limited time. That’s the power of focused, no-fluff programming.

References

1. Suchomel et al. (2016). "The Importance of Muscular Strength in Athletic Performance."

2. Stone et al. (2006). "Power: A Brief Review." Journal of Strength and Conditioning Research.

3. TrainerRoad (2023). “Strength Training for Cyclists: Benchmarks & Progressions.”

4. ACSM Guidelines for Strength Testing and Conditioning, 11th Ed.