How to start strength training after cancer

Building Strength After Cancer: A Practical Guide

> Learn how to safely regain strength post-treatment with simple exercises.

Getting stronger after cancer is not just a goal; it's entirely possible, even during treatment. In this episode, we break down the essential steps to rebuilding your strength, especially if you are new to exercise.

Understanding Strength

Strength training involves two main components: stabilizing strength and movement strength.

Stabilizing strength helps your body hold positions, like in a plank or wall sit, while movement strength involves exercises like squats and deadlifts.

After cancer, it's crucial to start with stabilizing exercises to protect your joints and core.

Getting Started with Stabilizing Exercises

For those who have experienced joint pain or inflammation from treatments, begin with simple stabilizing exercises:

- Plank Variations: Start with elevated planks using a table or counter to gradually increase difficulty. Position your body at different heights to build strength safely.

- Wall Sits: Use a bench or step to support your weight during wall sits. This allows you to engage your legs without risking injury from fatigue.

These exercises help strengthen your core, lower back, and knees, essential areas that often weaken after treatment.

Progressing to Movement Strength

Once you can hold stabilizing positions for about a minute, it’s time to incorporate moving exercises:

- Squats and Deadlifts: Focus on both horizontal and vertical movements. For example, an incline press can be easier to manage than a traditional shoulder press if you have restrictions.

- Hinge Movements: If traditional deadlifts are challenging, consider lunges or step-ups as effective alternatives.

Remember to include exercises that target the back of your thighs, such as leg curls or glute bridges, to ensure balanced strength development.

Tailoring Your Routine

Listen to your body. If you experience pain or discomfort, modify exercises to suit your current ability. Adding grip work or light bicep curls can also help as fillers to strengthen weaker areas.

Final Thoughts

Rebuilding strength after cancer is a journey that requires patience and understanding of your body’s needs. The key is to start with stability, progress slowly, and always listen to what your body tells you. For more detailed guidance and tips on safe exercise routines, tune in to the full episode!

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This free 12-Week Workout Plan is designed for cancer survivors who want to get stronger but aren’t sure where to start.

Inside, you’ll get:

1. A progressive 12-week training plan tailored for post-cancer recovery
2. Clear guidance on what’s safe, what to avoid, and how to progress with confidence
3. Simple structure so you don’t have to guess or overthink your workouts
4. A plan to help you overcome fatigue
5. A guide on how to build muscle 

This plan was created by a JC, a Clinical Exercise Physiologist & Cancer Exercise Specialist. 

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