Riding a motorcycle is a physically active endeavor. When I was just starting out in the heat of the summer, it was as exhausting as it was exhilarating. Motorcycle rider strength training, building up endurance by starting small, and progressing to longer rides is important not only for your skills but to get used to the physical aspects of riding.
But riding isn’t the only way to get better. You can become a better rider by strengthening key muscle groups while you’re off the bike. A fit rider is a safer and more confident rider, after all.
While health and wellness is a priority for me year-round, it became a focus during these winter months without my motorcycle. I focused on strength and mobility training with the hypothesis that it will improve my endurance and recovery time for longer rides this year.
Disclaimer: I am not a personal trainer or certified professional, but I have been lifting weights off and on for over 20 years and have seen noticeable positive changes recently.
Core Strength: Your Foundation for Stability
A strong core helps you maintain an upright posture, absorb road vibrations, and stabilize the bike during slow-speed turns.
- Planks: These mimic the stabilizing demands of riding and help prevent back pain.
- Russian Twists: Improves rotational strength for easier cornering and leaning.
- Dead Bugs: Develops the coordination needed to synchronize upper and lower body movements.
Lower Body: Control and Endurance
Your legs are the primary tool for gripping the tank, supporting the bike’s weight at stops, and maneuvering off-road.
- Squats & Lunges: Strengthens quads and glutes for better balance. (I’m currently finding that Bulgarian Split Squats make a real difference in my balance).
- Chair Pose (Isometric): Great for building the endurance needed to keep knees bent and legs engaged during long rides.
- Deadlifts: Essential for overall back health and the practical strength needed if you ever have to pick up a dropped bike.
Upper Body and Neck: Handling the Wind and Weight
Your neck muscles must support the weight of your helmet against wind resistance. While there aren’t many specific neck exercises, your neck needs time to adjust. Think of it like a young athlete wearing their helmet around the house to get used to the weight—it’s good advice for any age!
Your shoulders and arms also absorb shocks from the handlebars.
- Push-Ups: Builds the chest and shoulder strength required to handle the bike’s weight and steering.
- Dumbbell Rows: Strengthens the upper back to improve riding posture.
Schedule and Equipment
I recommend targeting three sessions per week. You don’t need to do every exercise every day; instead, pick one from each muscle group per workout to keep things varied.
- Volume: Aim for 5 sets of 10–15 reps (per leg or arm for single exercises) or 45–60 seconds for planks.
- Gear: These can be done with body weight, dumbbells, or machines. I personally prefer using dumbbells and a bench in my home gym.
What’s your favorite motorcycle workout? Let me know in the comments!
Leave a Reply