Can Strength Training Help Cyclists Stay Younger? A New Study Says Yes

By Lars Hundley

As avid cyclists, we tend to focus on endurance and cardiovascular fitness, logging miles on the road and working on improving our aerobic capacity. But new research suggests that adding strength training to the mix could have benefits beyond muscle power — it might actually slow the aging process at a cellular level. A new study published in Biology examined the relationship between strength training and telomere length, a marker of biological aging, and found that those who lifted weights regularly had significantly longer telomeres, which suggests less cellular aging.

Telomeres are the protective caps at the ends of chromosomes, and their length is strongly associated with biological aging. Every time a cell divides, telomeres shorten slightly, a process that accelerates with oxidative stress, inflammation, and unhealthy lifestyle choices. When telomeres become too short, cells lose their ability to function properly, increasing the risk of age-related diseases and mortality. The study analyzed data from 4,814 US based adults and found that those who performed at least 90 minutes of strength training per week had telomeres that suggested nearly four years less biological aging compared to those who did no strength training at all.

This finding is particularly relevant for cyclists, especially those of us who are middle-aged or older and already dealing with the natural decline in muscle mass and strength that comes with age. Many endurance athletes prioritize their aerobic fitness while neglecting resistance training, but this study reinforces the idea that strength training is an essential component of long-term health.

The study’s results were striking. Participants who strength trained for at least an hour per week had telomeres that were 238 base pairs longer than those who did no strength training. Even those who trained between 10 and 50 minutes per week saw a benefit, with telomeres that were 140 base pairs longer. The data suggested a direct relationship between time spent strength training and telomere length, meaning that more time in the gym equated to a greater protective effect against aging.

In addition to its effect on telomeres, we also know from other research that maintaining muscle mass has significant anti-aging benefits in general. Strength training plays a key role in fighting sarcopenia, the natural decline in muscle tissue as we age, which can lead to frailty, decreased mobility, and a greater risk of falls and injuries. Preserving muscle mass through resistance training supports long-term health, bone density, and functional strength—allowing us to stay active and capable both on and off the bike.

Strength Training is Important—But Don’t Ditch the Bike

Although this new study highlights the anti-aging benefits of strength training, it doesn’t mean we need to put away our road bikes and replace every ride with gym sessions. Other research has shown that cardiovascular fitness plays an equally important role in maintaining telomere length and preventing premature aging.

A study published in the European Heart Journal found that endurance training and high-intensity interval training were particularly effective in increasing telomerase activity, the enzyme responsible for maintaining and rebuilding telomeres. Another review published in Sports Medicine – Open confirmed that regular aerobic exercise is strongly linked to longer telomeres, reinforcing that cardiovascular fitness is just as critical as strength training when it comes to slowing biological aging.

These studies tell us that the best approach to longevity isn’t choosing between endurance and strength, but instead finding a way to incorporate both. Cycling already provides powerful cardiovascular benefits, improving heart health, oxygen efficiency, and endurance. Strength training complements this by preserving muscle mass, reducing injury risk, and, as this new research suggests, protecting against cellular aging. Together, they provide a well-rounded foundation for lifelong fitness and performance.

Strength Training for Longevity: More Than Just Leg Work

One mistake many cyclists make when they start strength training is focusing only on the legs. While lower-body exercises like squats and deadlifts are excellent for building power on the bike, incorporating upper-body and core work—such as bench presses, overhead presses, pull-ups or lat pulldowns, and bent-over rows—helps develop a stronger, more balanced physique. Many of us have powerful legs but underdeveloped upper bodies, which can lead to postural issues, poor bike handling, and an increased risk of injuries. A stronger upper body supports better control in technical riding situations, enhances endurance on long rides, and even helps with overall stability and resilience.

Adding strength training doesn’t have to mean sacrificing time on the bike. Two short sessions per week, focusing on compound movements that engage multiple muscle groups, can provide meaningful benefits without interfering with our riding schedule. By incorporating both lower-body and upper-body exercises, we can ensure that we’re not just improving our longevity but also becoming stronger and more well-rounded athletes.

What it Means for Cyclists

This study adds to a growing body of evidence showing that strength training is about more than just building muscle. It’s a critical tool for healthy aging, and for those of us looking to maintain our fitness and vitality well into later years, it should be a non-negotiable part of training. Regular aerobic exercise such as cycling remains a cornerstone of longevity, but adding strength work to the mix provides additional protection against both cellular aging and the functional decline that can come with getting older.

As we’re planning out our weekly rides, we should consider setting aside time for strength work. It might not only make us stronger cyclists but also help us stay younger—at least at the cellular level.