Strength training helps you rebuild muscle, improve daily function, and support long-term health during and after cancer treatment.
It is recommended to do strength training at least 2 times per week, using:
- At least 2 sets of 8–15 repetitions per exercise
- A moderate intensity, around 60% of your one-repetition maximum (you should feel effort, but still be able to perform the movement with good technique)
- A mix of arm, leg and core exercises, or full-body movements in each session
Always start with a gentle warm-up (for example, 5–10 minutes of walking or mobility exercises) and finish with light stretching.
Squat
The squat is a fundamental lower-body exercise that strengthens the thighs, hips and glutes, helping with everyday movements like standing up from a chair or climbing stairs.
How to use it in your session
- Aim for 2–3 sets of 8–12 repetitions.
- Start with bodyweight squats and progress by going deeper or holding light weights if you feel comfortable.
Tips for good technique
- Keep your feet about hip to shoulder-width apart.
- Push your hips back as if you’re sitting into a chair.
- Keep your chest lifted and knees pointing in the same direction as your toes.
Wall Sit
Wall sits build endurance in the quadriceps and glutes while challenging your core stability.
How to use it in your session
- Hold the position for 15–30 seconds, rest, and repeat 2–3 times.
- Increase the hold time gradually as your strength improves.
Tips for good technique
- Slide down the wall until your knees are roughly at a 90° angle, if comfortable.
- Keep your lower back against the wall and your weight evenly on both feet.
- If you feel pain in your knees, reduce the depth or shorten the hold time.
Horse Stance
Horse stance is a static lower-body exercise that strengthens the thighs, hips and improves postural control.
How to use it in your session
- Hold the position for 20–40 seconds, repeat 2–3 times.
- Use it as a strength and stability exercise, especially on days when you feel slightly more tired.
Tips for good technique
- Stand with feet wider than hip-width, toes slightly turned out.
- Bend your knees and lower your hips, keeping your torso upright.
- Imagine spreading the floor apart with your feet to activate your hips and glutes.
Sumo Squat
Sumo squats focus more on the inner thighs and glutes due to the wider stance.
How to use it in your session
- Perform 2–3 sets of 8–15 repetitions.
- This can be a nice variation if regular squats feel comfortable and you want to challenge your hips differently.
Tips for good technique
- Place your feet wider than shoulders, toes turned out.
- Lower your hips straight down, keeping your knees aligned with your toes.
- Avoid letting your knees collapse inward; gently press them out.
Goblet Squat
Goblet squats add resistance by holding a weight (like a dumbbell or kettlebell) close to your chest, strengthening the legs and core.
How to use it in your session
- Start with a light weight and perform 2–3 sets of 8–12 repetitions.
- This is a good progression once bodyweight squats feel easy.
Tips for good technique
- Hold the weight close to your chest with your elbows pointed slightly down.
- Keep your core braced and your chest lifted as you squat.
- If you feel strain in your lower back, lighten the weight or reduce depth.
Forward Lunge
Forward lunges strengthen the thighs and glutes and help improve balance and coordination.
How to use it in your session
- Perform 8–10 repetitions per leg, for 2–3 sets.
- Start by stepping less far forward and holding on to a support if needed.
Tips for good technique
- Step forward and bend both knees, lowering your back knee towards the floor.
- Keep your front knee aligned over your ankle, not pushed far past your toes.
- Push back to standing through the heel of the front foot.
Reverse Lunge
Reverse lunges are often easier on the knees while still building leg and hip strength.
How to use it in your session
- Perform 8–10 repetitions per leg, 2–3 sets.
- Choose this variation if forward lunges feel unstable or uncomfortable.
Tips for good technique
- Step backward instead of forward, lowering into a lunge.
- Keep your chest upright and avoid leaning too far forward.
- Focus on a smooth step back and controlled return to standing.
Split Squat
Split squats strengthen the legs one side at a time and improve balance and hip stability.
How to use it in your session
- Hold the stance and perform 8–12 repetitions per leg, 2–3 sets.
- Use a wall or chair for support if balancing in the staggered stance is challenging.
Tips for good technique
- Keep your feet in a “railroad track” stance (hip-width apart) rather than directly in line.
- Lower your hips vertically, bending both knees.
- Keep your front knee in line with your toes and your torso upright.
Barbell Deadlift
Deadlifts work the back of the body — hamstrings, glutes, and lower back — and help improve strength for lifting objects in daily life.
How to use it in your session
- Start with very light weight or even a dowel to learn the movement.
- Aim for 2–3 sets of 6–10 repetitions, focusing on technique first.
Tips for good technique
- Hinge at the hips, pushing them back while keeping your spine neutral.
- Keep the bar close to your body throughout the movement.
- If you have any back issues, ask a professional before including this exercise.
Monster Walk with Band
Monster walks target the hip muscles (gluteus medius), which are important for knee and hip stability.
How to use it in your session
- Place a resistance band around your legs (above knees or ankles).
- Walk forward and backward for 10–15 steps, repeat 2–3 times.
Tips for good technique
- Keep a slight bend in your knees and your chest upright.
- Step wide enough to keep tension on the band but avoid dragging your feet.
- Focus on slow, controlled steps rather than speed.
Glute Bridge
Glute bridges strengthen the glutes and hamstrings and gently engage the core, often in a comfortable lying position.
How to use it in your session
- Perform 2–3 sets of 10–15 repetitions.
- Pause for 1–2 seconds at the top of the movement to feel the glutes working.
Tips for good technique
- Lie on your back with knees bent, feet flat on the floor.
- Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Avoid over-arching your lower back; focus on squeezing your glutes.
Quadruped Kickbacks
Quadruped kickbacks strengthen the glutes and help with hip control and stability.
How to use it in your session
- From a hands-and-knees position, extend one leg back.
- Perform 10–12 repetitions per leg, 2–3 sets.
Tips for good technique
- Keep your core engaged and your back flat (avoid sagging or arching).
- Lift the leg only until it is in line with your body.
- Move slowly and avoid swinging the leg.
Calf Raises
Calf raises strengthen the muscles in the lower leg, which support walking, balance, and stair climbing.
How to use it in your session
- Perform 2–3 sets of 12–15 repetitions.
- Hold on to a wall or back of a chair for support if needed.
Tips for good technique
- Stand tall and slowly rise up onto your toes, then lower back down under control.
- Avoid bouncing; use a smooth up-and-down movement.
- You can progress by doing the exercise on one leg or on a step (if safe for you).
Tib Raises
Tib raises work the muscles at the front of the lower leg (tibialis anterior), helping with ankle control and reducing shin discomfort.
How to use it in your session
- Perform 2–3 sets of 10–15 repetitions.
- This is a good complement to calf raises for balanced lower-leg strength.
Tips for good technique
- Keep your heels on the ground while lifting your toes up towards your shins.
- Move slowly and avoid leaning too far backward.
- Can be done standing against a wall or seated, depending on comfort.
General Safety Tips for Strength Training
- Start with lighter loads and increase gradually as you feel stronger.
- Rest 1–2 minutes between sets to recover.
- Maintain steady breathing; avoid holding your breath.
- Stop the exercise if you feel sharp pain, dizziness, or unusual shortness of breath.
- If you have recent surgery, medical devices (such as a port or catheter), or treatment-related limitations, check with your healthcare team or physiotherapist before starting or progressing your program.
