Spin Bike Better for Cardio or Strength

Is Spin Bike Better for Cardio or Strength?

You may not know, but the concept of a cycling class isn’t the next new fitness craze to hit the scene. It’s earned its stripes as a legitimate form of exercise since the early 1990s.

30-plus years of refinement of the spin class has led to the style of exercise being closely studied to understand and study the benefits and impacts on the body. The sports science and fitness communities agree that taking a cycling class is a great way to be active while keeping your overall impact to a minimum and developing a baseline level of cardiovascular fitness.

Spin classes are also great for the social aspect, which is a big part of their popularity, so

if you’ve never trained before or it’s been a while since you’ve done any vigorous exercise, taking a spin class is a perfect way to get started and build up your strength and cardio.

By the end of this article, you’ll better understand whether taking a cycling class is better for cardio or strength so you can work towards your individual health goals more effectively.

Spin Class – The Science

The science behind the spin class allows your body to build strength around your legs, knees and hip area. Building strength here helps slow the onset of degenerative illnesses like arthritis and the ageing process.

Not only do you build strength in key areas of your body, but you also improve your metabolism. It is a result of the strength you build in your legs and hips due to the increase in muscle mass, allowing your body to burn more calories. The calorie-burning effect can last for hours after you train, allowing your body to be in a state that promotes weight loss.

It is important to note that the best way to achieve weight loss is through exercise and a healthy, balanced diet which should be part of your overall health strategy.

The combination of moving your body helps you burn calories. Combining exercise and other elements like a healthy eating plan positively impacts other areas of your life – like your mental well-being and longevity. 

Cardio versus Strength

As we’ve learned above, taking spin classes offers the best of both worlds regarding building strength and cardio fitness, but let’s take a closer look at each element it brings to your overall fitness so that it can help you decide how you want to bring spin into your world.


Cycling is a great cardio exercise as it strengthens your heart and lungs. You pump blood through your body to increase your oxygen levels and lung capacity, and you will notice that your level of fitness and endurance to the exercise you are doing will increase over time.

Not only will you feel better from a spin class, but you’ll also start to see changes on the outside, as you’ll be burning some serious calories along the way.

Due to the nature of performing cardio exercise in a spin class, over time, you will likely notice improvements in the following areas:

  • Your brain and memory functioning will improve
  • Blood pressure will go down
  • The physical nature of the class will help to aid in better sleep
  • Improved blood sugar levels
  • Better immune response
  • Increased mood levels
  • Lower stress levels
  • Increased energy levels
  • The way you look and feel

Cardio exercise improves your heart health, minimising the risk of heart disease and lowering other risks like high blood pressure and diabetes.

Implementing anywhere between 75 to 150 minutes of cardio exercise in your weekly training schedule will improve your aerobic fitness,  and your health will improve over time. It is important to note that cardio and a healthy diet maximise your chances of achieving improved health and well-being.


Spin class is perfect if you want a total body workout that takes care of all the major muscle groups. It helps give the strength in the following areas:

  • You will improve your core strength, balance, and posture on and off the bike.
  • Upper body strength from gripping onto the bike will increase, and standing up while pedalling through the class will add more intensity to your work, ultimately strengthening this area.
  • You’ll strengthen your back. Having a strong back is central to a strong spine and better posture.
  • Your glutes will thank you. Strong glutes will help you pump through a spin class, increase the resistance or go on an incline burst when standing up.
  • Quadriceps will strengthen, allowing you to push through hill climbs and gain speed.
  • Hamstrings and lower legs will build, giving you strength to take on any day-to-day activities.

You’ll have a solid all-around strength from taking a spin class, but that all depends on how much effort you put into your fitness.

With a cycling class, maintaining form is key to building strength in the right areas. We recommend not going too hard or too soon when you start. It’s something to ease into and find your form by slowing down. Once you feel you have developed strength in the above areas and are noticing overall well-being in your strength, then it’s time to increase the resistance. 

It’s easy to see that you’ll get the best of both worlds in terms of cardio and strength, so if you’re looking to get started on your health and fitness journey, or is someone who likes to get in some intensive exercise, but wants to save time, then why not make the spin class your preferred exercise choice?

Why Choose the Cycle Collective?  

Since 2014, our Cycle Collective spin studio in Richmond, Melbourne, has strived to provide world-class, science-based spin classes and spin class instructor training.

If you’re considering a spin class and want to see how you can improve your fitness, come into our Richmond Studio and see why more people are choosing to spin. You can be sure you’ll get the best of strength and cardio by taking one of our classes.

Our trusted and highly qualified spin class instructors and world-class facilities will help you achieve the results you’re looking for, and it’s a great community of people who are all working towards similar goals.

For more information, contact us via phone today at 03 9996 1757 or send your inquiry via email by filling in our online contact form, and one of our representatives will respond promptly.