Ride Longer. Ride Stronger. Ride for Decades.

Your bike gets serviced. Does your body?

Riding is more physical than most people think. Your hands work the clutch and brake hundreds of times an hour. Your core holds you steady through wind and corners, your neck carries your helmet at speed, and your legs take the bike’s weight every time you stop. When those muscles tire, you feel it: arm pump, a sore lower back, a stiff neck, numb hands, and fading focus late in the ride.

Forged to Ride is a simple, practical strength plan built around what riding actually demands. It takes two sessions a week of about 35–45 minutes, with no hours in the gym.

Inside the book:

• The Rider’s Six: six key exercises for grip, upper back, core, legs and safe lifting. Each one comes with an illustration, step-by-step instructions, easier and harder options, common mistakes, and how it helps on the bike.
• The 8-Week Rider Program: two ready-to-follow sessions with a week-by-week progression from learning the moves to your strongest week.
• Mobility: Stay Loose in the Saddle: quick moves for hips, upper back, neck and wrists, after training or at fuel stops.
• A 5-minute pre-ride warm-up, plus a fuel-stop reset for long rides.
• Picking Up a Dropped Bike: the back-to-bike method, and how to train for it before you ever need it.
• Progress tests and a ride log, so you can see your hang time, grip and comfort improve.

What you need: a pair of dumbbells or kettlebells, a pull-up bar, a resistance band and a bench. Any gym has these, and most of it works at home.

Who it’s for: riders of any age or experience, on sports bikes, cruisers or adventure bikes, who want fewer aches, less arm pump and more control and confidence.

About the author: Christopher Hosking is a qualified personal trainer with Kratos Personal Training, with over 20 years of training experience. Coaching clients showed him how much riders depend on grip, core, neck and leg strength, and riding his own Kawasaki Ninja has proved it first-hand.

📘 22-page PDF, instant download. Read it on your phone, tablet or computer.

General education, not medical advice. Check with your doctor before starting a new exercise program.