Strength-to-Weight Ratio: Why Climbs Feel Hard (And What You Can Do About It)

It’s one of the most common things I hear from riders when they start working with me:

“I’ve been grinding away on the trainer, but that damn climb still feels impossible.”

If you’ve ever felt like your fitness is improving in training, but it doesn’t translate to the mountains — especially on climbs — there’s probably a simple explanation:

👉 Your strength-to-weight ratio needs attention.

And no, this isn’t a post about weight loss.This is about physics, performance, and building the kind of strength that helps you ride with more ease, not just suffer better.

Climbing Is a Test of Physics

Whether you're riding, hiking, ski touring, or running, going uphill changes the endurance equation. You’re no longer just dealing with fatigue and time — now, you’re fighting gravity.

Every vertical metre you climb means lifting your body and bike against the pull of the earth. That effort is directly tied to how much total mass you're moving, and more importantly, how strong you are relative to it.

That’s why your strength-to-weight ratio becomes such a key factor in climbing performance — especially on long, steep, or technical trails.

So What Is Strength-to-Weight Ratio?

At its simplest:It’s how much force you can produce relative to your body mass.

If you’re strong and relatively light, you can move efficiently uphill.
If you’re strong but carrying more weight, you’ll have to work harder — but you still have tools to do it.
If you’re not strong enough to support your own body well, even flat trails will feel like climbs.

This isn’t about being skinny. It’s about being strong.

Why We Focus on Strength, Not Just Bodyweight

There’s a harmful narrative in endurance sports — and especially mountain sports — that lighter is always better. That idea leads a lot of people down the wrong path: cutting weight instead of building capacity.

I have never seen that approach succeed

But here’s the thing:

You can’t diet your way to the top of a mountain.You have to be able to push, pull, and carry yourself there.

Here's why strength matters:

It improves mechanical efficiency — so every pedal stroke gets you more distance
It makes your aerobic system more effective — by reducing the strain of each effort
It increases resilience — especially over long rides or back-to-back climbs
And most importantly: it gives you more control when fatigue sets in

Yes, Weight Still Matters — But in Context

I won’t sugar-coat it: if you’re carrying more mass uphill, you’ll have to work harder. That’s basic physics.

But I approach this with compassion and clarity, not shame.

Everyone has a different physiology, history, and context. My job is to optimize what you can do with the body you have today, while building a stronger, more efficient engine for tomorrow.

And you might be surprised how much easier climbs feel once your strength catches up to your training volume — no weight change needed.

A Simple Home Test You Can Try Today

To get a rough idea of your functional strength-to-weight ratio, try the Vertical Jump Test — a quick way to assess your lower body’s ability to generate force relative to your weight.

Here's how:

Stand side-on next to a wall and reach as high as you can — mark that height (standing reach).
Then jump as high as possible, tapping the wall — mark that height.
Measure the difference. That’s your vertical jump height.

Most mountain bikers should aim for:

🟢 35–45 cm = solid
🔵 45–60 cm = strong
🟣 60+ cm = elite

If you're below that? No stress — it just means there’s room to build.

How to Improve Your Strength-to-Weight Ratio

You don’t need to hit the gym 6 days a week or count every calorie.

You do need a plan that:

Builds full-body strength, not just legs
Balances power development with aerobic capacity
Is personalized to your current ability and goals

That’s exactly what I do in the Performance Program — where riders go from dreading climbs to looking forward to them.

TL;DR – Take This With You

Climbing isn’t just about cardio — it’s about strength vs. gravity
Strength-to-weight ratio is why Watts per Kilo is a ubiquitous unit.
Focus on building strength first — and endurance gets easier
You can test your current level at home with a vertical jump
You don’t need to lose weight — you need to train smarter

Want to know where you stand?

Take the MTB Fitness Score Quiz — it only takes 10 minutes and gives you a personalized score for strength, mobility, and endurance.🎯 Take the Quiz