Resistance Training

Muscle is metabolically active tissue. Losing it during cancer treatment is one of the most controllable risk factors.

What it is

Resistance training — lifting weights, using resistance bands, or bodyweight exercises that load the muscles under progressive tension — is not about aesthetics. It is about preserving lean muscle mass, insulin sensitivity, bone density, and functional capacity.

Why it matters

Cancer cachexia (muscle wasting) is a major determinant of treatment tolerability, quality of life, and prognosis. Chemotherapy accelerates muscle breakdown while simultaneously suppressing appetite and absorption. Resistance training directly counteracts muscle protein catabolism by stimulating mTOR pathways and increasing anabolic hormone sensitivity. It also reduces fatigue, depression, and anxiety — three of the most debilitating treatment side effects — and preserves bone mineral density threatened by hormonal and corticosteroid effects.

The evidence

A 2022 Cochrane review of 18 RCTs found resistance training during and after cancer treatment significantly reduced fatigue, improved physical function, and preserved lean body mass. The Livestrong at the YMCA data and large meta-analyses from the Australian group (Sandro Porceddu, Robert Newton) confirm that even 2x/week light resistance work during active chemotherapy is safe, feasible, and beneficial. The American College of Sports Medicine now recommends resistance training as standard care in oncology.

This information is for educational purposes and does not constitute medical advice. Always discuss lifestyle changes with your care team, particularly if you are undergoing active cancer treatment.

How to practice

Aim for 2–3 sessions per week. Prioritise compound movements: squat, hinge (deadlift variation), press, and pull. In treatment weeks, reduce load and volume — movement still matters even if intensity drops. Focus on form before weight. If you are de-conditioned, start with bodyweight squats, resistance band rows, and assisted push-ups. Progress every 2–3 weeks by adding load or reps, not both at once. Rest 2 minutes between sets.

Frequency

2–3x per week, adjust around treatment cycles

Notes

Avoid resistance training if you have bone metastases without clearance from your oncologist — certain movements may be contraindicated. Do not train when neutropenic (very low white cell count) in gym environments due to infection risk. Listen to fatigue: on bad days, a short walk is better than skipping movement entirely.