Full Body Strength Training During Cancer Recovery

Strength training is recommended at least 2 times per week, using at least 2 sets of 8–15 repetitions at around 60% of your one repetition maximum (moderate intensity).

Try to combine arm, leg, and core exercises or use full-body movements (like squats with arm work) in each session. The focus is on quality of movement, not lifting as heavy as possible.

Important: As a young cancer survivor, always follow the advice of your healthcare team. Stop exercising and seek guidance if you feel sharp pain, chest pain, dizziness, unusual shortness of breath, or extreme fatigue.

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General strength training recommendations

• Train 2–3 days per week, with at least one rest day in between.
• Choose 5–8 exercises that include upper body, lower body, and whole-body movements.
• Start with 1–2 sets per exercise, then progress to 2–3 sets as you tolerate more.
• Use a resistance that feels moderate: the last few repetitions feel challenging, but you can still do them with good form.
• Rest 30–90 seconds between sets, or longer if you need it.
• Breathe out as you lift/push/pull, and breathe in as you lower/return.

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Thruster

The thruster is a powerful full-body exercise that combines a squat with an overhead press. It trains your legs, glutes, shoulders, and core in one movement.

How to do it

1. Stand with your feet about shoulder-width apart, holding dumbbells at shoulder level (or hands close to your shoulders if using no weights).
2. Lower into a squat, keeping your chest up and your heels on the floor.
3. As you stand up, push the weights overhead in one smooth motion.
4. Lower the weights back to shoulder height and go straight into the next squat.
5. Aim for 6–12 repetitions for 1–3 sets.

Tips and variations

• Start without weights to learn the movement safely.
• Only squat as low as feels comfortable for your knees and hips.
• If overhead movement is difficult, finish with the weights at shoulder height instead of fully overhead.

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Front raise with dumbbells and squat

This combination works your legs (through the squat) and the front of your shoulders (through the front raise), making it a time-efficient full-body move.

How to do it

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand by your thighs, palms facing your body.
2. Lower into a squat, keeping your chest up.
3. As you stand back up, raise both arms straight in front of you to shoulder height.
4. Lower the weights back down to your thighs and repeat.
5. Perform 8–12 repetitions for 1–3 sets.

Tips and variations

• Use very light weights or even no weight at first.
• If the full combo is too challenging, alternate: one repetition of squats, then one repetition of front raises.
• Focus on slow, controlled arm movements rather than swinging the weights.

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Reverse lunge with torso rotation

This exercise trains your legs, glutes, and balance, while the torso rotation adds core and spinal mobility work.

How to do it

1. Stand tall with your feet hip-width apart, hands together in front of your chest or holding a light weight.
2. Step one foot back into a reverse lunge, bending both knees.
3. In the lunge position, gently rotate your upper body toward the front leg.
4. Rotate back to center and step the back leg forward to return to standing.
5. Alternate legs for 6–10 repetitions per side, 1–3 sets.

Tips and variations

• Hold onto a wall or chair for balance if needed.
• Only lunge as low as your knees feel comfortable—small lunges are fine.
• Move slowly during the rotation to avoid pulling on your lower back.

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Lateral raises with dumbbells and forward lunge

This combo exercise strengthens the shoulders and legs while challenging coordination and balance.

How to do it

1. Stand with dumbbells by your sides, feet hip-width apart.
2. Step forward into a forward lunge, bending both knees.
3. As you move into the lunge, raise both arms out to the sides to about shoulder height (lateral raise).
4. Lower your arms as you push back to standing.
5. Alternate legs for 6–10 repetitions per side, 1–3 sets.

Tips and variations

• Keep a soft bend in your elbows during the lateral raise.
• Use light weights or no weight until you feel stable in the lunge.
• If combining is too much, practice lunges and lateral raises separately first.

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Overhead press with dumbbells and forward lunge

This full-body movement strengthens shoulders, arms, legs, and core all at once.

How to do it

1. Stand holding dumbbells at shoulder height, palms facing in or forward.
2. Step forward into a lunge.
3. At the bottom of the lunge, press the dumbbells overhead in a controlled motion.
4. Lower the dumbbells back to shoulder height and push off the front foot to return to standing.
5. Alternate legs for 6–10 repetitions per side, 1–3 sets.

Tips and variations

• If balancing is hard, press overhead after you return to standing.
• Only press as high as your shoulders feel comfortable—overhead work can be modified to eye level.
• Use lighter weights than you would for a normal standing overhead press, because your legs are also working.

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Biceps curl with dumbbells and reverse lunge

This exercise targets the front of your upper arms while also working your legs and improving balance.

How to do it

1. Stand with a dumbbell in each hand, arms by your sides, palms facing forward.
2. Step one leg back into a reverse lunge.
3. In the lunge position, perform a biceps curl, bending your elbows to bring the weights toward your shoulders.
4. Lower the weights and step back to standing.
5. Alternate legs for 6–10 reps per side, 1–3 sets.

Tips and variations

• If combining is difficult, first master reverse lunges alone, then add the curl later.
• Keep your upper arms close to your body during the curl.
• Use light weights so you can focus on balance and control.

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Barbell row and deadlift

This combination strengthens your hamstrings, glutes, lower back, and upper back—excellent for posture and daily lifting tasks.

How to do it

1. Stand with feet hip-width apart, holding a barbell (or stick) in front of your thighs.
2. Hinge at the hips with a flat back, lowering the bar toward your shins (deadlift position).
3. From this hinged position, pull the bar toward your lower ribs (row), squeezing your shoulder blades together.
4. Lower the bar back down, then stand up tall to complete the deadlift.
5. Repeat 6–10 times for 1–3 sets.

Tips and variations

• Start with a very light bar or broomstick to learn the technique.
• Keep the bar close to your body to protect your back.
• If the combo feels too complex, practice the deadlift and the row separately first.

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Burpee (push up adapted with knees)

This is a lower-impact burpee that combines a squat, step-back, knee push-up, and return to standing. It builds strength and cardiovascular fitness.

How to do it

1. Stand tall, then squat down to place your hands on the floor.
2. Step your feet back one at a time to a kneeling push-up position.
3. Lower your chest toward the floor in a push-up from the knees, then push back up.
4. Step your feet forward one at a time, return to a squat, then stand up (with or without a small jump).
5. Perform 4–10 repetitions for 1–3 sets, depending on your fitness.

Tips and variations

• Move at a pace where you can still talk comfortably.
• You can remove the push-up or jump to make it easier.
• If getting to the floor is difficult, use a bench or step to place your hands higher.

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Walkout push up adapted with knees

This exercise builds upper body strength and core control with a gentle mobility challenge for the hamstrings.

How to do it

1. Stand with feet hip-width apart.
2. Bend forward (with soft knees) and place your hands on the floor.
3. Walk your hands forward into a high plank position.
4. Drop your knees and perform a push-up from the knees.
5. Walk your hands back toward your feet and return to standing.
6. Perform 4–10 repetitions for 1–3 sets.

Tips and variations

• Only bend forward as far as your hamstrings allow—bending your knees more is fine.
• You can skip the push-up at first and just practice the walkout.
• Keep your core engaged to protect your lower back in the plank position.

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Row with band and squat

This exercise combines a squat with a rowing motion to train your legs, upper back, and posture.

How to do it

1. Anchor a band in front of you at about chest height and hold an end in each hand.
2. Step back to create tension in the band.
3. Lower into a squat while keeping your arms extended.
4. As you stand up, pull the band toward your ribs, squeezing your shoulder blades together (row).
5. Extend your arms again and repeat.
6. Perform 8–12 repetitions for 1–3 sets.

Tips and variations

• Focus on pushing through your heels in the squat.
• If coordination is tricky, alternate: one squat, then one row.
• Adjust how far you stand from the anchor to change band resistance.

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Modified burpee

This is a gentler version of the burpee, designed to be more accessible while still challenging your whole body.

How to do it

1. Stand tall, then bend your hips and knees to place your hands on a bench, step, or the floor.
2. Step one foot back at a time to a stable plank or high-knee position.
3. Hold briefly, then step your feet back in.
4. Stand up and reach your arms overhead.
5. Perform 4–10 repetitions for 1–3 sets.

Tips and variations

• The higher your hands (e.g., on a bench), the easier the movement.
• You can skip the plank hold if it feels too hard.
• Move slowly and focus on smooth transitions between positions.

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Lateral lunge with biceps curl with dumbbells

This exercise trains your inner and outer thighs, glutes, and biceps, and improves side-to-side movement.

How to do it

1. Stand with feet together, holding dumbbells by your sides.
2. Step out to the side into a lateral lunge, bending the stepping leg and keeping the other leg straight.
3. In the lunge position, perform a biceps curl, bringing weights toward your shoulders.
4. Lower the weights and push back to the starting position.
5. Repeat on one side or alternate sides for 6–10 reps per side, 1–3 sets.

Tips and variations

• Keep your chest lifted and your knee pointing in the same direction as your toes.
• Start with a small side step if your hips or knees feel stiff.
• Practice lateral lunges without weights first, then add the curl when confident.

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Alternating dumbbell box step-ups

Step-ups are excellent for strengthening the legs and glutes and mimic everyday tasks like climbing stairs.

How to do it

1. Stand facing a stable box, step, or stair, holding dumbbells by your sides (or no weights at first).
2. Place one foot on the step and push through that heel to bring your body up.
3. Bring the other foot up to stand fully on the step.
4. Step back down one foot at a time.
5. Alternate the leading leg for 8–12 repetitions per side, 1–3 sets.

Tips and variations

• Choose a low step height to start; it should feel safe and stable.
• You can hold onto a rail or wall for balance.
• If dumbbells feel too heavy, perform bodyweight step-ups first.

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Front raise with band and squat

This banded version combines lower-body strength from the squat with shoulder work from the front raise.

How to do it

1. Stand on the middle of the resistance band with both feet, holding an end in each hand.
2. Let your arms rest in front of your thighs, palms facing your body.
3. Lower into a squat.
4. As you stand up, raise your arms forward to shoulder height against the band.
5. Lower your arms and repeat.
6. Perform 8–12 reps for 1–3 sets.

Tips and variations

• Adjust the band tension by changing how wide your feet are or where you hold the band.
• Keep your shoulders relaxed and avoid shrugging.
• As with other combos, you can separate the squat and front raise if needed.

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Pull-apart with band and squat

This exercise combines a squat for the lower body and a band pull-apart for upper back and posture.

How to do it

1. Stand tall holding a resistance band with both hands at chest height, arms straight.
2. Lower into a squat while keeping your arms forward.
3. As you stand up, pull the band apart, moving your hands out to the sides and squeezing your shoulder blades together.
4. Return your arms to the starting position and repeat.
5. Perform 8–12 reps for 1–3 sets.

Tips and variations

• Choose a light band so you can pull it apart without straining your shoulders.
• Keep your chest lifted and knees tracking in line with your toes in the squat.
• If coordination is difficult, alternate between one squat and one pull-apart separately.

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How to build a session with these exercises

You can mix and match the exercises above to create a short full-body workout. For example:

• Block 1 (legs + shoulders/core)

  • Thruster
  • Front raise with dumbbells and squat

• Block 2 (legs + arms)

  • Reverse lunge with torso rotation
  • Biceps curl with dumbbells and reverse lunge

• Block 3 (back + whole body)

  • Row with band and squat
  • Barbell row and deadlift

Do 1–2 sets of 8–12 repetitions for each exercise. Rest as needed and listen to your body—your recovery, energy levels, and medical treatments might change how much you can do on any given day.

When unsure, err on the side of doing a little less but consistently, rather than pushing too hard in one session.