Chapter 3 – The Benefits of Resistance Training

Chapter 3 – The Benefits of Resistance Training

Also known as strength or weight training, resistance training increases muscle strength by making your muscles work against a weight or resistance, such as free weights, weight machines, resistance bands, or with your own body weight.

Impact of Cancer Treatment on Muscle Health

Some cancer treatments can lead to muscle wasting and loss of lean muscle tissue, contributing to fatigue, reduced function, and reduced quality of life.

Resistance training helps counteract this by stimulating new muscle protein and maintaining existing muscle tissue.

Physical Benefits of Resistance Training

Resistance training improves:

• Muscle strength and tone
• Joint protection
• Flexibility, balance, stamina, and posture

This can improve your ability to perform daily activities such as standing, walking, climbing stairs, and carrying.

Managing Cancer-Related Fatigue

Cancer-related fatigue is a common and sometimes debilitating side effect, making it harder to stay physically active.

Resistance training has been shown to significantly reduce fatigue and boost energy levels, making daily activities more manageable.

Supporting Bone Health

Certain treatments, including some chemotherapies and hormone therapies, can increase the risk of bone loss and osteoporosis.

Resistance training works by applying mechanical stress to the bones, stimulating new bone growth and helping to maintain bone density.

Mental and Emotional Well-being

In addition to physical benefits, resistance training positively impacts mental well-being after a cancer diagnosis.

Regular exercise can help:

• Alleviate symptoms of depression and anxiety
• Boost self-esteem
• Instil a sense of control during challenging times

Getting Started

To get started, try simple exercises using resistance bands or bodyweight movements such as squats and lunges.

As you become more comfortable and confident, gradually increase the weight or resistance to continue challenging your muscles.

Building Routine and Staying Motivated

The routine and goal-setting in resistance training provides:

• A positive focus
• A sense of structure
• Motivation and a way to track progress

Use our supporting resources for visual demonstrations and routines for you to try.

Consider consulting a certified fitness professional or physical therapist for a personalised programme and to ensure proper form and technique.

Final Thoughts

In conclusion, resistance training is a powerful ally in improving strength and well-being for those living beyond cancer.

Incorporate it into your exercise plan as a step towards reclaiming your health and vitality.