The Best Way to Build Muscle After Cancer
Understanding Your Muscle Building Needs After Cancer
After treatment, many survivors experience changes in their bodies that can affect their ability to exercise. Muscle growth requires consistent stimulus and recovery, which can be challenging after cancer. However, even if you're only able to work out once a week, you can still maintain or slightly build muscle.
Why Frequency Matters
- Building Muscle: Ideally, aim for three days a week to see significant muscle growth. Working out more frequently increases the stimulus your muscles receive, which is essential for growth.
- Consistency: If you can only manage to work out once a week, you may see minimal gains, but it’s crucial to be consistent for any improvement.
Creating Your Workout Plan: The Best Weekly Routine
To optimize muscle building, consider structuring your weekly workouts around full-body routines rather than isolating muscle groups. Here’s a simple 3-day split you can follow:
NOTE: You can find all the exercises in my exercise library here
Day 1: Focus on Legs
1. Squats: Start with bodyweight squats, progressing to goblet squats as you gain strength.
2. Hinge Movement: Incorporate glute bridges or Romanian deadlifts for effective posterior chain engagement.
3. Single Leg Exercise: Begin with step-ups, progressing to lunges and then Bulgarian split squats.
Day 2: Upper Body Pulling Exercises
1. Horizontal Pull: Choose exercises like seated rows or dumbbell rows, focusing on controlled movements.
2. Vertical Pull: If your shoulder mobility allows, incorporate lat pulldowns or assisted pull-ups.
Day 3: Upper Body Pushing Exercises
1. Incline Push-Ups: Start with incline push-ups on a stable surface, progressing to standard push-ups.
2. Chest Press: Perform chest presses on a flat surface, ensuring your elbows don’t go past your chest for safety.
3. Diagonal Pushing Movements: Incorporate exercises that allow for shoulder engagement without strain.
Exercise Safety and Adaptations
- Listen to Your Body: It’s essential to pay attention to how your body responds, especially after treatment. Modify exercises as necessary based on your comfort and ability.
- Consult a Professional: Always consider working with a fitness professional who specializes in cancer rehabilitation to create a personalized plan. If you want consistent plan motivation, and accountability click here to apply for 1-1 coaching
Overcoming Cancer Fatigue
Cancer fatigue can impact your motivation and energy levels. Here are a few tips to manage fatigue while building muscle:
- Start Slow: If you're new to exercise after treatment, begin with shorter sessions and gradually increase duration and intensity.
- Prioritize Recovery: Ensure adequate rest between workouts to allow your body to recover and rebuild muscle.
Building muscle after cancer is not only possible but also beneficial for your recovery and overall health. By following a structured routine that emphasizes frequency, safety, and adaptability, you can achieve your muscle-building goals. Remember to listen to your body, consult with professionals, and be patient with your progress.
Frequently Asked Questions
Can cancer survivors lift weights?
Yes, many cancer survivors can safely lift weights, but it’s essential to consult with a healthcare provider for personalized advice.
How often should I exercise after cancer treatment?
Aim for at least 2-3 times a week for optimal muscle growth and recovery.
What if I feel too fatigued to exercise?
Start with shorter workouts and prioritize recovery; consider consulting a professional for tailored advice.
In this episode, JC, a clinical exercise physiologist and cancer exercise specialist, breaks down exactly how to approach muscle building safely and effectively—no matter your fatigue level or experience.