Be sure to know what your objective is before you head into the gym. If you are trying to increase your endurance, lift lower weights at high repetitions (15-20 reps). Lift heavier weights at lower repetitions, in the range of 4 to 10 reps, if you want to increase strength. Make a few preparations, which will prevent injuries and maximize the benefits of lifting weights.

1. Wear quality athletic shoes because they create stability during exercise, especially when lifting weights.
2. Wear appropriate clothing so that nothing catches or snags when you are bending over, pushing, or pulling.
3. Maintain proper form throughout strength training. This is critical to receive the most benefit from the exercises and to prevent injuries. If you feel your form deteriorating halfway through a set, stop! It's better to do fewer good reps than many reps with bad form. Avoid jerking or swaying and make sure your feet are in the right position! So many people at the gym do not know how to stand when performing the exercise.
4. Always warm up before you begin lifting to start the blood circulating in your muscles. Warm-ups can vary from light spinning on a stationary bike to calisthenics or stretches.
5. Exhale when lifting or pushing the weight, and inhale when bringing it down.
6. Work opposing muscle groups. Muscles work in groups and compliment their functions by pushing and pulling one another.
7. Cool down with light stretching exercises. Your muscles will not grow and become stronger if you don't stretch them! Stretch for 5 to 10 minutes after your workout. (For some recommended stretches, see our section on stretches)
8. Cut back dramatically on your weight training during the cycling season. Continue some upper-body exercise to maintain strength.

Specific Exercises:

Many cyclists tend to favor developing lower-body muscles, however strengthening the upper body can make cycling easier by increasing power for pulling on the handlebar when accelerating out of the saddle, sprinting, and pedaling uphill. Increased upper-body strength is particularly important to anyone with an interest in mountain biking. Here are some exercises that will be sure to help you thrash much harder on the trails!

Shoulders and Neck:
(Upright Row, Shoulder Shrug, Alternating Press with Dumbbells, One-Arm Dumbell Row)

Chest:
(Bench Press, Inclinded Bench Press)

Biceps:
(Standing Barbell Curl, Standing Dumbbell Curl, Hammer Curl)

Triceps:
(Triceps Kickback, Reverse-Grip Pressdown, Lying French Press, Dumbbell Kickback, Pressdown)

Back:
(Back Extension, Bent-Over Row)

Abdominals:
(Basic Crunch, Reverse Crunch, Lateral Trunk Flexion and Rotation)

Legs:
(Hamstring Curl, Leg Press, Leg Extension, Basic Squat, Bulgarian Squat, Stiff-Legged Deadlift, Standing Calf Raise, Seated Calf Raise)