Understanding the Impact of Biking on Your Muscles

Biking is an excellent workout option for people looking to improve body composition. It is easy to learn, enjoyable, and promises impressive results with consistency.

As you would expect, the legs have the main muscles exercised when biking. You may therefore experience mild pain in the initial days of biking. Your leg muscles are still getting used to a new exercise, and there could be a buildup of lactic acid if the biking is intense.

If your thighs hurt when biking, a thigh MRI anatomy is highly recommended. The scan gives an in-depth view of the bones, ligaments, nerves, and tendons, providing better answers to the source of leg pain.

Read on to learn about the impact of biking on your muscles and safety biking tips for beginners.

Does Biking Build Muscles?

Yes, biking builds muscles if you are consistent with your training. But if having big muscles is your primary goal, you may include other types of resistance training in your workout plan. Biking builds muscles and improves cardiovascular endurance from both the strength and speed perspectives.

Quadriceps and hamstrings are the two most popular muscles toned during biking since they play a huge role in pedaling. Hamstrings are located at the back of your thighs, while quadriceps are at the front part of your thighs.

Besides the thigh muscles, here are other muscles that can be well-toned by biking:

Calf Muscles

Calf muscles are located at the back of a leg and comprise two main other muscles: soleus and gastrocnemius. They support thigh muscles when pedaling, and you can tone them with repetitive pedaling and proper emphasis on strokes.


Glutes are a group of muscles found in the buttock area. Cycling works well on the glutes, especially when you are climbing. If you are an avid biker, you may eventually burn some fat around the glutes, build muscles and glutes.


Arms experience a lesser impact when biking compared to the legs. However, they still play a huge role in supporting the rest of your body and can tone it. Arm biking uses the biceps and triceps. These muscles contract as you push and pull the pedals and can improve the strength and tone of your arms with time.


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    The shoulder and the upper body receive a certain activation level when biking. Biking can effectively tone your shoulder muscles if you pass through rough terrains. If you want to tone shoulder muscles, use a strong bike with sturdy handlebars, and pass through rugged landscapes for the best results.


    The core comprises 29 muscles located at the back, in the abdomen, and in the pelvic region. The core muscles work tirelessly when riding a bike and are more engaged in challenging terrains. Biking can tone your core muscles with nutrition and other resistance training methods.

    How to Tone Your Muscles by Biking

    Biking significantly impacts muscles, but the results may take some time. If strengthening your body muscles is your primary goal with cycling, try these tips for faster and more effective results:

    • Train frequently: Bike for at least three to four times a week to increase stamina and endurance. High-intensity rides are recommended because low rides are less effective in muscle building.
    • Get enough sleep: Muscle recovery does not only require an excellent protein-rich diet but enough sleep as well. Sleep eight hours a day to give your body enough time for natural healing and recovery
    • Work with a professional bike trainer: Biking might seem easy, but it needs expert techniques for the best results. A biking expert can teach you the right skills, terrains to use and even create a schedule according to your goals.
    • Eat well: Take a balanced diet with more proteins. Intensive biking can break down your muscles, while proteins help solidify them.

    How Quickly Can You Build Your Muscles With Biking?

    The muscle-building rate with biking depends on many factors, including some you can’t control. Here are a few determinants for how quickly you can tone your muscles with biking:

    • Genetics: Some people lose weight and tone muscles quicker than others
    • Age: Young adults may build muscles more quickly than the aged
    • Body composition: People with high body fat may take longer to tone muscles with biking
    • Persistence: Building muscle strength is a journey, so one-time biking cannot bring the needed results.

    What Are The Other Benefits Of Biking To Your Body?

    Biking is an everyday workout activity with more benefits to your body besides muscle toning and strength. Here are the other benefits your body may enjoy through practical biking:

    • It may help you lose weight when mixed with other resistance training practices.
    • It can relieve you of mental stress, anxiety, and depression
    • It can be a great receiver plan for people who have cancer and other illnesses
    • It can improve your overall body posture and balance
    • It can reduce fat levels and strengthen bones
    • It can increase joint mobility

    Bottom Line

    Biking is easy, and unlike most workout programs, it does not require much physical skill. It is also a fun outdoor activity you can try with friends. Resistant biking significantly impacts your muscles and has many other proven benefits to your body. If you plan to start biking workouts, get a good bike and learn the proper riding skills for the best results.

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    Understanding the Impact of Biking on Your Muscles — Bike Hacks