---
aliases: ["Gym Strength Routine"]
Is A: Procedure
Belongs to: "[[responsibility-health-fitness]]"
Cadence: Weekly
Owner: "[[person-luca-rossi]]"
---
# Gym Strength Routine

Strength training twice per week (Monday and Wednesday) provides the structural foundation that supports cycling performance, injury prevention, and general longevity. This routine focuses on compound lifts and core work — movements that build functional strength without excessive fatigue that would interfere with [[procedure-weekly-cycling-block]] sessions. Consistency here directly supports [[measure-resting-hr]] improvements and the broader goals tracked in [[responsibility-health-fitness]].

## Steps

- [ ] Arrive at the gym with a clear plan — review the session's target lifts and weights before starting
- [ ] Warm up for 10 minutes: dynamic stretching, foam rolling on tight areas, and 5 minutes of light rowing or cycling
- [ ] Perform the primary compound lift for the session (Monday: squat or deadlift; Wednesday: bench press or overhead press) — 4 sets of 5-6 reps at working weight
- [ ] Complete 2-3 accessory lifts targeting supporting muscle groups (rows, lunges, pull-ups, Romanian deadlifts) — 3 sets of 8-10 reps each
- [ ] Finish with a 10-minute core circuit: planks, pallof press, dead bugs, and hanging leg raises
- [ ] Log all lifts, sets, reps, and weights in the training tracker immediately after the session
- [ ] Cool down with 5 minutes of static stretching, focusing on hip flexors and thoracic spine
- [ ] Note any pain, unusual fatigue, or form breakdowns — these inform adjustments at the [[procedure-monthly-health-review]]

## Notes

- Progressive overload is the goal, but never at the expense of form. Add weight only when the current load feels controlled through the full range of motion.
- If a cycling race or hard training block is coming up, reduce gym volume by 30-40% in the preceding week rather than skipping sessions entirely. Consistency beats intensity.
- Monday sessions should prioritize lower body (squat, deadlift) since Wednesday is further from weekend rides. Wednesday can emphasize upper body and core.
- Keep gym sessions under 60 minutes. If they regularly run longer, the rest periods are too generous or the accessory list has crept up — trim it.
- Track trends monthly as part of [[procedure-monthly-health-review]]. Strength plateaus lasting more than 4 weeks may signal a need for programming changes or recovery attention.
