Pros and Cons of Spinning: Should You Be Using an Exercise Bike?

what is the best exercise bike for home

When it comes to the pros and cons of spinning, there are certain circumstances that you must take into consideration.

Today you’ll learn exactly what we think of spinning and whether you should be doing it or not for your particular fitness goal(s).

Taking a shot in the dark here, I truly believe many people use spin bikes, treadmills, ellipticals and many other pieces of cardio equipment in order to lose weight

Are you one of those people? Well, you might be on to something for sure. Read the rest of the article to find out what that is.

We now know that weight loss is simply impossible without a caloric restriction (eating fewer calories than you burn).

However, exercise by itself does not lend itself to weight loss without consciously consuming fewer calories than you’re burning on a daily basis, but exercise can certainly aid in this.

But when it comes to spin classes or any other type of exercise class for that matter, people do them for various reasons and not just for weight loss.

You might be doing spin classes to just get a good cardio workout and to perhaps train for some kind of an event and that’s a perfectly acceptable reason as well!

Everyone has their own reason for doing anything fitness related. It’s simply not fair to just say that “this is bad” or “this is good” with 100% for everyone including spinning.


Let’s quickly touch upon the pros and cons, and we’ll go over them in more detail below so make sure to read to the end of the article.


  1. Excellent for weight loss (if done correctly)
  2. Great for strength, endurance and stamina development


  1. Not always useful for weight loss all the time in every situation
  2. Spinning excessively can actually lead to atrophy of the muscles in your legs which is the opposite of strengthening them
  3. Using cycling or any other form of cardio training without strength training will leave you weaker, frailer and more prone to injury – and more prone to having a poor physique overall

Let’s dive in deeper so you can get a better, more in depth understanding of these points!


When you think of the plethora of benefits of cardiovascular training you will probably always default to “fat or weight loss” as the first thing that pops into your head.

The same thing happens to me too but we cannot ignore the various other things cardio training, including spinning, can do for you.

Although there are many pros and cons of spinning, I largely think that if done for the right reasons, the pros far outweigh the cons.

But your expectations have to be realistic… so keep reading!

Here are some of the most important things exercise does for you:

  • Increased cardiovascular health including your heart and lungs
  • Improved endurance
  • Disease prevention
  • Increased energy

Exercise pretty much improves all aspects of life so whether you’re using it for fat loss or for general health, you’re on the right track!

But that’s not all…

Pro-Tip: Here is an awesome video by Athlean- XX for Women showing you some of the most awesome spin bike workouts you can do!

Spinning can be done as a home exercise if you own a spin bike or it can be done as part of a class at your gym. Usually, most gyms have spin classes available to you at no extra charge.

Spinning in a group can also be beneficial as you will find yourself more motivated to get through the workout than you would on your own (at least in my experience).


So up to now we’ve covered how to use spin classes to aid in your weight loss but there are some other important parts to consider as well.

Cycling as a whole is an amazing way to strengthen your leg muscles and prevent various ailments related to muscle loss.

Therein lies a caveat, however. Keep reading…

Spinning and cycling, if done excessively, can and will lead to atrophy of the muscles in the legs due to overuse.

What that means is that after a certain amount of cycling, the positive effects will be replaced by some negative aspects if overdone.

I think one of the main problems is that people tend to spend so much time spinning, running, jogging and doing various other forms of cardio all with the hopes of weight loss. This is the main reason for doing so much of it.

It is completely understandable why someone might choose to employ this strategy, and that’s exactly where the problem lies.

The simple truth is that losing weight without strength and weight training can and will lead to atrophied and weakened muscles throughout the body.

Although cycling helps build some muscle, doing excessive amounts of cycling without the addition of strength training will literally leave you spinning your wheels over and over again.



Now that you’ve learned more about the negative aspects of spinning and understand many of the benefits, I think it’s time we talk about HIIT (or, High-Intensity Interval Training).

HIIT has its place within two main realms which that are accomplished simultaneously:

  1. Accelerating fat loss
  2. Improving cardiovascular health & endurance

As a matter of fact, when it comes to any form of cardio training, I really think that HIIT is your best friend. Let’s talk about what it is.

In essence, HIIT is a method of training whereby you do about 15-30 seconds of a high-intensity workout followed by the same interval in rest – and this whole process lasts 10-30 minutes depending on your skill level.

HIIT can be done using any piece of exercise equipment but is especially useful on a spin bike.

The best part about HIIT is that you get on the bike, get your workout done quickly, efficiently and safely while saving tons of time and preventing your muscles from being overused.

Combining HIIT with a great weight-loss approach and a strength training program is one of the best ways to stay in amazing shape!

Related Posts: 

  1. Can You Lose Weight Without Exercising and How Do You Do It?
  2. Strength Training Program for Women: Rusty Moore’s Visual Impact
  3. Strength Training Program for Men: ThinkEatLift ShredSmart (The program I am currently following)

*Again, fat loss cannot occur without eating fewer calories you eat no matter how much exercise you’re doing!


Even though you might tend to compare and contrast the benefits of one thing I still truly believe that spinning is an amazing thing to do.

As long as you’re aware of 3 main points I think you’ll be safe to go ahead with spinning:

  1. Spin classes do not make you lose weight by themselves without calorie restriction
  2. The chance of muscle atrophy increases with the length of time spent spinning
  3. Weight loss, and using spinning to do it, without strength training will leave your body weak and frail and should always be combined

If you understand how to track your calories for weight loss and you want to use cardio to help you reach your goals that’s fantastic.

Also, if staying in great shape is your thing, spinning can also be amazing for that as well.

However, the largest benefit is drawn when you combine a weight loss plan with a strength training program for results you’ve never thought possible!

Related: Selecting the right home machine for weight loss


Use spinning or any other form of cardio as you please, as long as you understand why you’re doing it.

I know plenty of people who just love doing it which is also just fine as well, but if you’re finding that you are participating in exercise and not seeing results, perhaps a re-evaluation of your approach is in order.

For an awesome resource we’ve crafted just for you, check out our awesome picks of the best spin bikes for this season which you can check out as you wish!

In a nutshell, don’t let your mind make you crazy. Basically just jump on a spin bike if you like doing it, but don’t expect to lose 10 pounds per week.

Spinning is just another way to get some exercise, and some people prefer it over other forms and vice-versa.

Choose what you like to do, and stick with it! That’s Physique Authority’s #1 mantra.

Have you tried spinning, and did you see the results you wanted? What were your goals and how did you finally achieve them? I’d love to hear from you!

Related: Your ultimate buyer’s guide to the best recumbent exercise bikes


Workout Routines for Men Over 50: Get the Perfect Male Body Even at 50 Plus

Tip: Stay tuned until the end of the article for an awesome routine you can get started with today!

At 50 and above, certain hormonal changes take place that changes the way your body needs to be treated.

Not only is your body more delicate as you age, any strength training program you follow needs to be tailored around your body’s needs.

Most designed workout programs are not focused on workout routines men over 50 will be great even for men at any age really – it’s all a matter of how you train to prevent injury.

Training, just like anything else, is a skill and common-sense must be employed at all costs under all circumstances to prevent injury and debilitation.

It’s important to prevent injury, but it’s also important to keep your body strong. Keep reading to find out how to strike a balance.


As our bodies age, we become more prone to injury and illness, and doing everything in our power to prevent that is a wise decision.

Working out happens to be one of the best ways known to man to just live a better life overall and prevent many of the ailments those who don’t exercise may suffer from.

I completely understand that it’s not for everyone. However, since you’re here, all who commit themselves to the improvement of their bodies reap greater rewards than those who let themselves wither away.

And that’s a fact! Take charge of your health and live a stronger, healthier, happier and more energetic life.

Pro-Tip: Here’s an awesome video by Elliott Hulse from Strength Camp on the many benefits of working out.

I would even go on to argue that you wouldn’t be living life to the fullest unless your body and mind are as healthy as they can be.


Working out at any age makes you stronger and less prone to injury and an early death. But not just any workout will boost your testosterone and give you all the other benefits you could be getting.

It’s important to consistently become stronger over time – but you definitely don’t have to become the next Mr. Olympia in the process.


One of the most important factors for getting stronger and preventing injury is lifting more weight over a given time period. This is what’s known as progressive overload.

For example, you can check out my before and after transformation if you want to see my own personal story and what program I personally follow.

Progressively becoming stronger over a given period of time is what will make your testosterone increase its production. You just have to also ensure that you don’t burn out your CNS (central nervous system) in the process.

Related Post: Bodyweight Training (Calisthenics) vs. Weight Lifting: Which One Prevails?


Everything depends on finding the right balance. Ensuring that you’re not working out too frequently will help to keep vital hormones high in production and will protect your CNS.

Burning out your CNS will make it more difficult to progress in the gym, will make you tired, fatigued, stressed out and will give you the feeling of just being run down.

Your T-levels can also take a hit therefore compounding the negative effects.

Related Post: The Best Beginner Workout Routine You Can Start Right Now

So, keep a close watch on how you feel and make sure not to overdo your gym sessions.


In my opinion, and in that of the fitness community at large, crafting a workout routine of your own as a beginner is not fundamentally a great idea.

You may lack some necessary experience to really get the most benefit from your time in the gym, and having a plan for you created by an expert is the way to go.

I personally follow ThinkEatLift’s ShredSmart Program as it is expertly designed to maximize my gym time without overdoing it and burning out.

If you’re interested, pop over to our review of the ShredSmart program and have a look to see if it’s a good fit for you.

Related Post: Review of ThinkEatLift’s ShredSmart Program


It’s true that getting and staying in amazing shape after 40 and 50 is a little more challenging than it was before.

But I truly believe we mostly play a mental game with ourselves which is usually the deciding factor on whether we can or can’t do something. Just like Henry Ford said.

Now, I am not saying that someone who is poor in their 80s can become a millionaire or that you can circumvent physical limitations, but you can certainly push through mental blockades.

The guy below is a perfect example of this. Marcus Bondi is a mid-50s gentleman in insane shape, and he puts most of the 20-something dudes at my gym to shame!

Pro-Tip: Here’s Marcus’ video. Check it out for yourself!

Marcus is known to use some awesome calisthenics (body weight) movements to stay in excellent shape – probably better shape than anyone I know personally.

If you want to learn more about using your own bodyweight to train at home, head over to my review of the Bar Brothers’ The System calisthenics program.

It’ll teach you how to use your own bodyweight to get in insane shape right in the comfort of your livingroom.

Related Post: Bar Brother’s “The System” Review: Our Favourite Calisthenics Workout Program


We might be taking some of the conventional wisdom you have and flipping it upside down, but that is probably a good thing.

So many people believe crazy things, but this routine will give you everything you need to get started working out.

What you will do is workout for 2 days, take one rest day do 2 more workout days, and then take 2 days off (7 days total).

This might look like this for you (or any other way you can work it into your week):

  • Monday: Body Part #1
  • Tuesday: Body Part #2
  • Wednesday: OFF
  • Thursday: Body Part #3
  • Friday Body Part #1 & #2 Again
  • Saturday/Sunday: OFF

There are a host of exercises you can choose from, but for the sake of simplicity and doing only what you really need to do, this is the program you can follow and make some good progress:

Related: Benefits of sleeping well to muscle recovery


On Monday, you’ll hit a combination of chest, triceps pushdowns and delts through pushing movements.

Here’s the exercises, sets & reps you’ll do (followed by the corresponding rest periods between sets):

  1. Dips: 4 sets of 8-12 reps (2-3 minutes between sets)
  2. Flat Barbell Bench Press: 4 sets of 4-6 reps (5 minutes rest between sets)
  3. Seated Dumbbell Press: 3 sets of 10 reps (2 minutes rest between sets)
  4. Seated Dumbbell Tricep Extensions: 3 sets of 12 reps (1 minute rest between sets)
  5. For #5, you have a choice: 
    1. Either 3 sets of pushups to failure to hit the chest and triceps together again (2-3 minutes rest between sets)
    2. Or you can hit some seated cable flys for 3 sets of 12 reps to isolate the chest and keep the triceps out of the equation (1-2 minutes rest between sets)


Tuesday is a good day, but it’s difficult. This is where you’ll pack on some mass so don’t delay!

  1. Pull Ups, Chin Ups or Lat Pulldowns: 4 sets of 4-6 reps (4 minutes of rest between sets)
  2. Dumbbell One-Arm Bent Over Rows: 4 sets of 4-6 reps (2-3 minutes rest between sets)
  3. Any type of bicep curls (preferably standing barbell or incline dumbbell): 3 sets of 10 reps (2 minutes rest between sets)
  4. Bent Over Rear Delt Flys: 3 sets of 12 reps (2 minute rest between sets)
  5. T-Bar Rows or Seated Cable Rows: 3 sets of 8-10 reps (2-3 minutes rest between sets)


So, for me, legs are more lenient than other body parts because they’re not the focal point of my physique.

If you like to place more emphasis on your legs, you can add more sets/exercises in as you wish, but this is what I recommend:

  1. Bulgarian Split Squats with Dummbells or Barbell Squats: 4 sets of 6-8 reps (5-7 minutes rest between sets)
  2. Traditional Deadlifts or Romanian Deadlifts: 4 sets of 6-8 reps (4 minutes rest between sets)
  3. Leg Press: 3 sets of 12 reps (1 minute rest between sets)
  4. Leg Extensions: 3 sets of 12 reps (1 minute rest between sets)
  5. Leg Curls: 3 sets of 12 reps (1 minute rest between sets)
  6. Calf Raises (Seated or Standing): 3 sets of 12 reps (1 minute rest between sets)


Personally, this is my favorite day. You can play around here as it’s not exceptionally strict.

  1. Standing Overhead Press: 4 sets of 4-6 reps (5 minutes of rest between sets)
  2. Lat Pulldowns: 4 sets of 8-12 reps (2 minutes rest between sets)
  3. Incline Barbell Bench Press: 3 sets of 8-12 reps (2 minutes rest between sets)
  4. Some form of medial delt exercise. You can do any of the following:
    1. Machine Lateral Raises: 3 sets of 10 reps (2 minutes rest between sets)
    2. Seated Dumbbell Lateral Raises: 3 sets of 10 reps (2 minutes rest between sets)
    3. Standing Dumbbell Lateral Raises: 3 sets of 10 reps (2 minutes rest between sets)
    4. Leaning Dumbbell Lateral Raises (1 arm): 3 sets of 10 reps (2 minutes rest between sets)
  5. Any type of tricep isolation exercise you like for 3 sets of 10 reps (2 minutes rest)
  6. Any type of bicep isolation exercise you like for 3 sets of 10 reps (2 minutes rest)

Related: Best bodyweight workouts for both men and women


Remember, take Wednesday, Saturday & Sunday off (or any other combination of days such as Thursday, Sunday & Monday) to allow for recovery.

If you want to periodise your training and make it easier to keep progressing, ThinkEatLift has an awesome blog post about that which you can check out.

Add 2.5 – 5lbs on the bar when you can do all the reps, and make sure to take one week off from training every 3-5 weeks to allow for sufficient recovery.

This workout routine was taken from the ShredSmart Program written by Radu Antoniu from ThinkEatLift.

It’s outside of the scope of this article to cover this program in full since it’s quite a few pages, but you can try it risk-free for 30 days to see if it works for you.

Related: How to get rid of DOMS


The fitness industry is built on lies, deception, wrong information and perpetuation of misinformation and you have to weed through the rubble.

Lucky for you, this website is dedicated to dispelling much of the bullshit in the fitness community and getting people set up with the right fitness information.

If you haven’t already, take this opportunity to head over to our plethora of other workout, dieting and nutrition articles.

We also feature product reviews and guides on the best fitness gear you can buy.

You’ll be able to build some solid muscle naturally, avoid injury and feel a million times better about your body if you follow the right advice and listen to your body’s needs.

Alright gentlemen and ladies, thank you so much for stopping by today.

Don’t let your age determine whether you can have physical excellence or not as it’s mostly a mental game.

Read about the ThinkEatLift ShredSmar Program and the Rusty Moore Visual Impact Muscle Building Program for the best ways to workout at 50 and even beyond.

Also, let me know in the comments below if you have any specific concerns about working out after 50.

Have you tried anything so far, and what were your results like?

Related: Three foods that will help you build muscles fast.