Do you want to know whether or not BMX is a good exercise?
I’ve been riding for 20+ years and training my body for 30+, so I’m excited to share my two cents.
The short answer: Yes, BMX is a good workout.
However, it’s not a complete body workout (that’s the “no” part of the title), which I found out only after four years of riding.
That’s how long it took me between starting riding and visiting fitness for the very first time in my life.
Note: I started riding when I was around 13 and only attended a gym when around 17 (I also never seriously lifted weights before, but did other sports, like Judo, cross-country cycling, some gymnastics, etc.).
This post covers:
- Will riding BMX build muscle?
- What muscles should I work out for BMX riding?
- How many calories does BMX burn?
- Conclusion: Do you need to be strong for BMX?
- FAQs about BMX as an exercise
Will Riding BMX Build Muscle?
Yes, BMX will help build muscle, but only in some areas of the body.
For instance, when I did arm curls at the gym, I couldn’t believe how strong my biceps were.
And that comes from all the pulling you do when riding your bike.
Your forearms also get strong (but not necessarily crazy strong).
On the other hand, when I did bench press, my pecs were weak AF. On the contrary, my back muscles were developed nicely.
This, again, comes from all the pulling, but BMX doesn’t really do too much to your pecs.
What about legs?
My quadriceps and glutes were strong, but my calves were weak. This was the first thing that made perfect sense to me.
From all the bunnyhops and jumping, landing, your quads and glutes work all the time, but calves aren’t as active as I’d expected.
The biggest surprise was the shoulders.
I was 100% sure I won’t have any issues pumping some extra steel, but BOY, was I wrong.
It almost felt like I had never used my shoulder muscles in my life when doing shoulder presses.
The same goes for the triceps – you don’t use them much when riding BMX.
And here’s a question I get a lot:
Does Riding BMX Give You Abs?
No, you will never get abs from BMX biking alone – that’s just the brutal truth.
Still, your abs do work during your sessions, but not as much as we’d want them to for a 6-pack.
There’s really only one way of making your abs pop out – get your body fat down.
That’s it!
Of course, doing abdominal exercises will contribute to getting a six-pack immensely. But (the right) calorie intake it more essential.
However, you can train as hard as you want (I did to the point of almost puking before figuring this one out), but your abs will never pop if you don’t get your body fat down.
Did I miss any muscle groups?
I covered the main ones to briefly explain whether a BMX bike is good exercise.
It is!
And on top of physical health benefits, it also has many mental benefits.
Why?
Because riding BMX FEELS GOOD!
Which Muscle Groups Work The Most When Riding BMX?
Here’s a quick overview of the muscle groups that work the hardest when riding BMX:
- Upper body: biceps, forearms, upper back.
- Legs: Quadriceps, glutes.
Meanwhile, your core muscles, calves, triceps, shoulders, and chest don’t work that much, regardless of how hard you ride your bike.
What Muscles Should I Work Out For BMX Riding?
If you’re in for longevity, then attack muscles that BMX doesn’t.
This would be shoulders, pecs, abs, calves and triceps. But there’s also nothing wrong with getting stronger in the areas that you developed because of BMX.
Note: I also run a TikTok, where I share all my BMX-friendly workouts and the food I eat. Feel free to follow me HERE.
There are other muscles to work, too, but I’ll cover them in one of my future exercise-specific posts.
Friendly tip: If you really don’t want to lift weights and do calisthenics, you MUST at least do stretching.
If you hate stretches and possibly yoga, force yourself into doing it. Period.
I mean it, bro!
Start slowly so you don’t injure yourself, gradually increasing the length and intensity.
Trust me; you’ll thank yourself later.
Stretching is the best injury prevention technique!
You can be big and strong, but if you’re not mobile and your wrist or shoulder goes into an uncomfortable position, you’ll almost certainly injure yourself.
So.
Stretch. MORE!
Note: BMX is an extreme and tough-on-the-body sport, so injuries can happen regardless of how strong and mobile you are.
But even if you get injured, taking care of yourself and eating right will drastically shorten your recovery.
Been there. Done that.
How Many Calories Does BMX Burn?
BMX is an explosive sport that can burn a surprising 400 to 600 calories per hour.
It all depends on the intensity of your riding; if you’re just cruising around, then it’ll be more like 400, and if you’re having a serious session (and doing plenty of tricks), then around 600.
Of course, there are other factors that affect calorie burn, like body (and bike) weight, temperature, etc.
However, at a contest run, calorie consumption can bump up quite significantly.
However, it’s impossible to keep up this intensity for an hour straight. Many of us struggle even for 60 seconds.
Conclusion: Do You Need To Be Strong For BMX?
Yes, but only to a certain point. But you definitely don’t have to be big.
The more you will ride, the more the right muscles will develop. However, they will plateau eventually, and that’s not necessarily a bad thing.
Many riders don’t do anything outside BMX, which I don’t recommend.
If you really, REALLY hate exercise, get at least into stretching or yoga.
15-20 mins 3-4 times a week can change everything.
And if you sneak in some weight lifting and/or calisthenics, you’ll be even more confident in your body and riding.
Yes, it’s really that simple.
Hey, I just want you to enjoy the exciting and fun sport that BMX is for as long as possible. And taking care of your body (and mind) is crucial.
At this stage, you may also read my article about being too old for BMX. Is that really a thing?
Yo!🤘
P.S. Feel free to follow me on TikTok for daily workouts and food.
FAQs About BMX As An Exercise
Is BMX good cardio?
Yes. Riding BMX gets your heart rate up fast, because of its explosive nature. It builds endurance while also giving you bursts of high-intensity cardio.
Does BMX build muscle?
Yes. BMX riding works your legs and upper body, building strength from pedaling, pulling up, hopping, and controlling the bike during tricks.
How many calories does BMX burn?
On average, BMX can burn 400–600 calories per hour, depending on intensity, terrain, and how much time you actually spend pedaling or pumping.
Can BMX help with weight loss?
Yes, because it combines cardio with muscle work, consistent BMX riding helps burn fat and build lean muscle, making it a fun way to lose weight. But it’s important to have your diet on points, too. Otherwise, you won’t see much change.
Is BMX a sport?
Yes. BMX is recognized worldwide as both a sport and a lifestyle. It includes freestyle, racing, and even Olympic-level competition.
Is BMX harder than skateboarding?
Both are challenging in their own ways. BMX requires more strength and bike control, whereas skateboarding is often more challenging due to balance and footwork. It really depends on personal preference and what feels natural to you.
Should you go to the gym if you ride BMX?
Yes, the gym can help build strength, but it’s not necessary. You can get all the benefits with bodyweight and simple at-home dumbbell exercises. That’s why I started a TikTok where I share at-home workouts tailored for BMX riders, so you can stay strong without ever needing a gym.
