Strength Training for People with Cancer

Research shows that strength training and resistance exercise is good for your health, especially if you have cancer. Moving your muscles against weight, (whether that is a dumbbell, a resistance band, or even just your own body) can significantly improve your quality of life by increasing your physical function and improving sleep. Some research even links strength training with a reduced risk of cancer recurrence.

Why does strength training matter for people with cancer?

Strength training is not only for body builders. It’s an exercise that does more than just build muscle. It has been shown to:

• Increase physical function, making daily tasks like getting out of a chair or carrying groceries feel easier. This provides older people more independence and self assurance. 
• Reduce the risk of the cancer returning and improve overall survival.
• Improve sleep quality and reduce feelings of depression.
• Boost the immune system by helping your body move important immune cells through your circulation. This prevents disease from aggravating, and promotes body healing.

 How to get started with strength training when you have cancer

Cancer and cancer treatments are hard on the body. You may feel fatigue, pain, or other symptoms. These make it hard to want to exercise.  When you are navigating nausea, pain, or "chemo-fog," the idea of a workout might feel like an impossible medical chore. 

It may feel counterintuitive, but exercise has been shown to improve many of these symptoms and side effects of cancer treatment. When starting an exercise program when you have cancer, it is important to be kind to yourself. Your ability to handle exercise might change from day to day depending on your symptoms. 

Keep in mind there are plenty of options that can help relax your muscles, relieve stress and stay active without leaving the house, for example: yoga or chair yoga, pilates, Tai-Chi and Qigong

How can I incorporate exercise into my daily life?

You don't need to spend hours in a gym to see benefits. Even a little exercise can lead to big improvements in strength and function.

• Home-based options. You don't need fancy equipment. Exercises using your own body weight or simple resistance bands at home are effective and often more comfortable for patients who worry about germs in public places.
• Frequency. Aiming for just two sessions a week can make a difference.
• Listen to your body. If you are experiencing vomiting, pain, or you have a catheter, it is best to skip high-intensity moves and opt for gentler options.

What are gentle movement alternatives?

Sometimes, traditional weightlifting isn't the right fit for where you are today. There are many other ways to stay active that focus on the mind-body connection and flexibility.

If you are looking for a gentler start, consider these alternatives:

• Yoga and Pilates: These focus on core strength and can improve your ability to handle the physiological side effects of treatment. See also chair yoga.
• Tai Chi: This slow, intentional movement can help with balance and mental clarity.
• Mindfulness and Stretching: Even simple flexibility exercises can help you manage stress and add a sense of peace to your daily life

The evidence behind promoting exercise for cancer patients

Cancer research revealed that exercise helps with side effects from therapies

Researchers reviewed dozens of recent studies to understand how movement affects people living with various types of cancer. Their main finding was that physical activity helps lower the intensity of treatment side effects, especially the deep fatigue and mental health challenges like anxiety that often come with care. 

Sports and exercise can be prescribed; experts recommend what “prescription” is best for each case 

The American College of Sports Medicine updated the official guidelines for strengthening activities, confirming that muscle health is essential for managing long-term wellness. They found that you do not need to lift heavy weights or push yourself to the point of total exhaustion to see significant health improvements. 

For those just starting or managing health challenges, "minimal doses" such as two sessions a week using your own body weight or resistance bands, are enough to improve balance, strength, and the ability to perform daily tasks. This study also highlighted that these types of activities are linked to a lower risk of mortality and better management of chronic conditions, including cancer.

The best type of activity is the one you can do today.

Ultimately, the best type of activity is the one you can do today. Whether you choose a structured strength routine or a gentler path like yoga, pilates, or Tai Chi, moving your body helps manage the physical and emotional side effects of treatment. 

Working at your own pace and listening to your body is the most effective way to stay consistent. By focusing on what you can do, you are taking an active and positive role in improving your quality of life.

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Sources: 

• Physical Activity and Cancer Care—A Review
• American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews