Cancer is one of the most challenging health battles of our time. While genetics, lifestyle choices, and environmental factors all contribute to cancer risk, research continues to highlight the vital role of movement, nutrition, and overall wellness in prevention and survivorship. Strength training has emerged as a potent tool for building muscles, boosting resilience, regulating the body, and lowering cancer risk.
A landmark analysis of over 80,000 people showed that engaging in strength training at least twice a week was associated with a 31% reduced risk of cancer and a 23% reduction in premature death. These numbers represent genuine hope and effective strategies for individuals and families seeking to enhance their health outcomes.
Let's explore how strength training can help prevent cancer, why it matters, practical ways to get started, and how it supports not only physical strength but also emotional and spiritual well-being.
Understanding Cancer: Risk Factors and Protective Lifestyle Choices
Cancer is influenced by a mix of:
- Genetic factors – inherited predispositions that we cannot control.
- Lifestyle choices – diet, exercise, alcohol use, smoking, and stress.
- Environmental exposures – pollutants, toxins, and radiation.
While genetics and environment are partly beyond our control, our daily choices can tip the scales significantly in our favor. A healthy diet and regular exercise are proven countermeasures. Strength training is often overlooked in comparison to cardio exercise, yet its benefits extend well beyond muscle tone and aesthetics. I personally avoided weight training for years, focusing only on cardio. However, after learning about its benefits and seeing the improvements to my body, I made weight training part of my weekly routine.
Why Strength Training Is Effective Against Cancer
Strength training involves working your muscles against resistance through body weight, bands, machines, or free weights. Beyond building strength, it creates powerful physiological shifts that fight disease.
1. Hormone Regulation
Strength training helps regulate key hormones, including insulin, estrogen, and testosterone. Elevated levels of insulin and certain sex hormones have been linked to higher risks of cancers such as breast and prostate cancer. Exercise helps regulate our hormones, reducing conditions that promote cancer.
2. Immune System Support
Consistent strength training enhances immune function, enabling our bodies to detect and eliminate abnormal cells before they can develop into tumors. Specifically, this training boosts the production of myokines, which are muscle-derived molecules that reduce chronic inflammation and enhance the immune response. Regular, moderate resistance exercise increases the circulation of immune cells, improves immune function, and can lower our risks of infection by making our immune systems more efficient at fighting pathogens.
3. Healthy Weight Maintenance
Obesity is a significant risk factor for many cancers. Strength training increases lean muscle mass, which in turn raises resting metabolism and supports effective weight management. Strength training also has the most significant impact on excess post-exercise oxygen consumption (EPOC), also known as afterburn, which allows our bodies to continue burning calories even after exercise has ended. To maximize the afterburn effect, gradually increase the intensity and duration of your strength-building routine.
4. Combating Inflammation
Chronic inflammation is a key driver of cancer growth and progression. Strength training lowers inflammatory markers in the body, creating a healthier internal environment. Over time, our body composition shifts, with a decrease in body fat and an increase in lean muscle mass, which has a direct correlation with reduced inflammation.
Recognize the difference between soreness from a strength-oriented workout and inflammation. Soreness is generally a temporary and localized dull ache or tightness from minor muscle micro-tears that subsides within a few days. Inflammation is a broader biological response to injury or irritation, marked by signs of heat, redness, swelling, pain, and loss of function. We can avoid inflammation by maintaining proper form for each exercise, taking adequate rest, and implementing a holistic wellness regimen.
5. Quality of Life and Longevity
Strength training has been shown to decrease cancer risk, improve survivorship, lower recurrence rates, and enhance daily function. Survivors who practice resistance training often report higher energy levels, reduced fatigue and pain, and improved emotional well-being. Test your current level of strength and vitality with these five simple exercises.
How to Begin Strength Training for Cancer Prevention
We don’t need to become powerlifters to reap the benefits. Strength training is accessible to people of all ages, genders, and abilities. Ladies, don't worry about "bulking up" or losing that feminine physique. Women have different hormones and musculoskeletal systems than men, which is why resistance training can lead to lean, curvy bodies with improved posture and a more elegant appearance.
1. Train Twice Per Week
Research shows that two strength-training sessions per week make a measurable difference. Perform full-body workouts on non-consecutive days, focusing on compound movements like rows, squats, lunges, deadlifts, presses, push-ups, and core exercises to work multiple muscle groups at once. Emphasize proper form and technique, use challenging weights with three to four sets of 6-12 repetitions per exercise, and include adequate rest, nutrition, and hydration to support recovery and muscle growth.
2. Choose Your Method
- Body weight exercises: squats, push-ups, lunges. Can be done using the wall for added stability or the open floor. Anti-gravity exercises are great for beginners and can be found in this video.
- Resistance bands: portable and beginner-friendly. Come in various shapes, sizes, tensions, and materials.
- Machines: allow for a range of motion, especially for beginners. Controls the amount of weight resistance and can be adjusted based on goals and fitness levels.
- Free weights: dumbbells, barbells, kettlebells, weighted balls, and weight plates for functional strength.
3. Try Negative Resistance Training
Lowering a weight slowly (through an eccentric movement) builds more strength and muscle resilience, and reduces the risk of injury by strengthening ligaments and tendons. Work towards 3-5 seconds for the eccentric phase (lengthening the muscles) and 1 second for the concentric phase (shortening the muscles). Try this negative resistance training video for beginners and seniors, with a seated option.
4. Explore Rucking
Walking or hiking with a weighted backpack or vest enhances strength and endurance, making everyday movement more functional. Simply take a backpack that can be fastened close to the body and add weights or weighted objects to it. Make sure the weight is evenly distributed. You can also buy backpacks and vests specifically for rucking on Amazon or at your local sports store.
5. Balance with Cardio
Complement strength training with 150 minutes of moderate exercise (yoga, walking, Pilates, light dancing, lap swimming, biking) or 75 minutes of vigorous activity (power yoga, running, tennis, Zumba, uphill hiking, High Intensity Interval Training or HIIT) each week.
Beyond Physical Health: The Emotional and Spiritual Dimension
Strength training is more than just a workout—it can be a spiritual discipline. The practice of showing up, facing resistance, and pushing through challenges mirrors life itself. Survivors of cancer often speak about finding inner strength during their treatments. For many, strength training becomes a symbolic act of resilience and a source of empowerment.
Every rep can be seen as a declaration of life, a reminder that we can meet resistance, grow through it, and come out stronger.
Practical Tips to Stay Consistent
- Start small, but be consistent – two short sessions a week are better than none.
- Make it enjoyable – find a type of strength training that excites you.
- Track progress – celebrate small wins, like lifting a little more or completing extra reps. Keep a journal of your activities and review periodically to tweak your routine and avoid plateaus.
- Join a community – group classes, online programs, or workout partners provide a sense of accountability. The Prem Yoga Wellness Center, located next to the Radha Krishna Temple of Dallas, offers daily in-person and online yoga classes, as well as monthly sessions in cardio dance fitness and self-defense.
- Focus on form, not weight – safety first ensures long-term sustainability.
A Holistic Lifestyle for Cancer Prevention
While strength training is a cornerstone, it works best alongside other healthy habits:
- Nutrition: Eat a balanced diet rich in vegetables, fruits, lean protein, and whole grains.
- Sleep: Prioritize 7–9 hours of sleep per night for optimal recovery and immune function.
- Stress management: Yoga, meditation, prayer, and breathing practices can help reduce cortisol and inflammation.
- Regular screenings: Early detection remains vital.
Call to Action
The evidence is clear: strength training is beneficial for everyone who wants to live a longer, stronger, and healthier life. Whether you are preventing cancer, supporting a loved one through treatment, or recovering yourself, resistance training can be a pillar of hope and resilience.
This week, commit to moving with intention. Try two sessions of strength training—start with body weight if you’re new, or add resistance if you’ve already begun. Small steps add up to a transformative health experience.
Cancer may be one of the most formidable challenges humanity faces, but research continues to show that our daily choices have a profound impact. Strength training is a scientifically backed, spiritually enriching, and profoundly empowering practice.
By lifting weights, carrying resistance, or simply moving our bodies with purpose, we are strengthening our futures.
If you wish to nurture your spirituality, subscribe to Swami Mukundananda's YouTube channel here.
Join Us for Navaratri 2025
At Radha Krishna Temple of Dallas
Celebrate the nine nights of the Divine Mother with us in a grand Navaratri Mahotsav filled with devotion, music, dance, and wisdom.
Event Highlights:
- Daily Durga Puja and Aarti
- Mahishasura Mardini Stotram and Durga Chalisa Chanting
- Garba and Dandiya Raas Nights
- Cultural Programs and Bhajans
- Special Yagnas and Homams
- Devi Lectures and Kids’ Activities
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1450 N Watters Rd, Allen, TX 75013
📅 Navaratri Dates: September 30 – October 8, 2025
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Come with devotion. Leave with divine blessings.
Reflection
- How does the idea of “resistance” in exercise mirror the challenges in your own life?
- What barriers have kept you from including strength training in your routine, and how might you overcome them?
- How can you reframe exercise from being a task to being a tool of empowerment?
- What would your life look like if you consistently built both physical and inner strength?
Frequently Asked Questions (FAQ)
1. Can strength training really reduce my cancer risk?
Yes. Large-scale studies show a significant reduction in cancer risk and premature death among people who engage in resistance training at least twice a week.
2. I’ve never lifted weights before—where should I start?
Start with bodyweight exercises (such as squats, push-ups, or planks) or resistance bands. Gradually progress to machines or free weights under guidance if possible.
3. How much is “enough” exercise to see benefits?
Aim for two strength sessions per week plus 150 minutes of moderate or 75 minutes of vigorous cardio weekly. Consistency is more important than intensity at the beginning.
4. Is strength training safe for cancer survivors?
In most cases, yes—with physician approval. Survivors often experience improved energy, reduced fatigue, and better function. A trainer experienced in oncology fitness can help adapt exercises to suit individual needs.
5. Do I need a gym membership?
Not at all. Many effective routines can be done at home with minimal equipment, like resistance bands, a yoga mat, or simple dumbbells.
6. What if I feel too tired?
Start gently. Even 10 minutes counts. Strength training can actually reduce fatigue in the long run by improving energy metabolism and muscle endurance.
