Stationary Bike Workout For Beginners

Modern stationary cycling equipment has changed the way we ride—especially for those who work out at home. 

It gives us access to experience the thrill of a ride without space and time limitations, making our fitness goals achievable in a simple, fun, and effective way.

Still, a good bike is nothing without a good workout routine.

In this blog, we'll prepare you for your first workout on a stationary bike, including setup and safety tips and a trainer-curated stationary bike training plan.

Get ready to pedal into healthy living!

Stationary bikes are a phenomenal piece of equipment catering to individuals of all fitness levels, including newbies. They hold many other advantages, which we’ve outlined below:

Cycling on a stationary bike is a low-impact exercise—an excellent option for those experiencing knee, hip, ankle, back pain, or other injuries. This makes it perfect for any age group at any fitness level.

With an exercise bike, you can train wherever you want, including at home, regardless of time or weather conditions.

Additionally, a good bike (like Ascend exercise bikes) has built-in silent magnetic resistance to satisfy late-night fitness cravings and provide a quiet option for parents while their children sleep.

Most stationary bikes allow you to control the intensity of your workouts, monitor your progress, and customize your sessions based on your fitness goals and level. It's like having a personal spin class at your fingertips. 

A basic, high-quality exercise bike offers multiple resistance levels, while advanced spin bike models include a monitor to track your gains. Choose the option that aligns with your budget and expectations.

No matter the model, they're beginner-friendly, requiring minimal coordination to use.

Are you familiar with music-fueled spin classes?  This training style increases the likelihood of sticking to regular exercise. That's because it's so much fun!

If indoor cycling to the beat isn't your thing, you can opt for a variety of workouts on your stationary bike, including steady state, hill climb or HIIT (High Intensity Interval Training) workouts to prevent boredom.

Stationary biking is a cardio workout that increases your heart rate, blood flow, and body temperature. Regularly doing it can improve your blood circulation, heart health, overall well-being and fitness level.

Stationary bikes offer quick and effective workout solutions without leaving your house. And if you’d prefer to ride at the gym, there’s minimal setup required.

Indoor cycling can release 'happy hormones,' like endorphins, and regulate many others, like serotonin and dopamine. This can improve your energy levels, mood and mental health in the long run.

💪 Not sure whether a magnetic or friction bike is best for you? Here’s a full guide on magnetic vs. friction bikes for first-timers.

Before you hop on your bike, here’s  a step-by-step guide to setting up a stationary bike for an optimal workout and to prevent injuries.

Sit upright (neutral) position with your arms slightly bent and handlebar around the same height as the seat. This height should allow you to lean slightly forward and engage the core. 

Those with lower back pain, pregnant women, and newbies might want to consider raising the handlebar. That's because it allows you to maintain better posture, reducing strains on the lower back that can occur from rounding. It helps weight distribution during pregnancy and gives more control and stability for beginners.

💪 To master your spin bike setup, read our complete guide to proper spin bike form.

Kickstart your fitness with this detailed, trainer-created bike workout for beginners.

If you prefer moving with the beat, here’s a HIIT stationary bike workout for beginners with music suggestions:

💪 Interested in more indoor cycling workouts? We’ve put together an indoor cycling training program for all levels.

Here are some tips and precautions to avoid common mistakes and prevent injuries while using exercise bikes.

• Maintain good posture: Relax your shoulders, brace your core and maintain an upright posture similar to an upright bike. If you’re pregnant or have chronic back pain, avoid an excessive forward lean that could strain your back further, reduce stability and comfort.
• Set your bike up according to your needs: Adjust the seat height and distance from handlebars, and handlebar height to maintain proper posture throughout your ride.
• Adjust the foot strap comfortably and securely: Avoid numb feet or feet flopping around by adjusting the strap appropriately. Find the one that suits you.
• Stay hydrated: Dehydration can cause dizziness and make you ill. Take extra drinking breaks if you need during your workouts and ensure adequate water intake (1.5L - 2L) throughout the day.
• Respect your limits: Overworking your muscles can throw you off training for days and can reduce your motivation to carry on. Increase your resistance gradually as you get stronger.

You can prevent hitting a plateau by gradually increasing the resistance and the duration of your workout as your stamina and confidence improve. Small progressions like a few extra minutes or higher resistance can make a big difference!

If you’re up for more challenges, implement speed intervals (interval training) into your routine by alternating between high-intensity cycling and recovery periods or seated and standing work.

Well done for taking a step towards a fitter and healthier you with our stationary bike workouts for beginners.

If you’re ready to get started, Ascend stationary bikes are specifically created to use at home - perfect for beginners to get a feel for indoor cycling in comfort and privacy. Ascend stationary bikes have a durable frame that withstand all riders up to 330 lbs, with sturdy handlebars and comfortable, adjustable seats.

Even if you’re a first-timer, Ascend bikes blend advanced features with a user-friendly design and controlled intensity to match your fitness goals.

Push boundaries and start your transformation today.

Beginners should start with 15-20 minutes of low-intensity cycling in an upright position with low resistance. As your stamina and endurance improve, gradually progress the intensity and resistance.

Always maintain good posture, avoid locking in the knees and set up the bike setup correctly for your height, needs, and preferences.

It's great exercise. 30 minutes daily on stationary bikes can improve your aerobic fitness, reduce risks of heart disease, help you lose weight and potentially tone muscles especially the lower body muscles. It can also improve mental health and mood swings.

Indoor cycling can increase energy expenditure, speed up metabolism, improve blood circulation, and regulate hormones resulting in fat loss. However, you can't spot reduce fat. So, follow a healthy balanced diet to increase the chance of losing belly fat while cycling.

Any workout you can fit into your busy daily schedule is good, even for 20 minutes. Just ensure you stay consistent and progress as you get better and more comfortable with your training.